What Tea Is Good for Cortisol? A Guide to Calming Infusions

October 3, 2025 •

3 min read

Clinical studies have shown that certain compounds in tea, like the amino acid L-theanine found in green tea, can help reduce the body's stress response. For those seeking a natural approach, discovering what tea is good for cortisol can be a simple yet effective way to support your well-being and promote relaxation.

Quick Summary

This guide details the best herbal and green teas that can help regulate stress hormones. It explains the key compounds and mechanisms behind cortisol reduction for a calmer, more balanced mind and body.

Key Points

Green Tea: Contains L-theanine, which promotes relaxed alertness and helps manage cortisol without the jitters associated with high caffeine.
Chamomile Tea: Naturally caffeine-free, it contains apigenin, a flavonoid that binds to brain receptors for a calming, sedative effect, making it ideal for evening relaxation and sleep.
Ashwagandha and Holy Basil: These adaptogenic herbs help the body adapt to and manage stress, working to regulate cortisol levels over time,.
Lemon Balm and Peppermint: These herbal teas ease nervous tension and aid in relaxation through their specific compounds and calming aromas,.
Tea Ritual: The simple act of preparing and mindfully sipping tea can help signal the nervous system to unwind and reset, contributing to stress reduction.

Understanding the Cortisol Connection

Cortisol, often dubbed the 'stress hormone,' is vital for the body's fight-or-flight response. While essential for survival, chronically elevated cortisol levels can have detrimental effects on health, contributing to issues like fatigue, poor sleep, anxiety, and weight gain. The act of sipping a warm cup of tea can be inherently calming, but certain teas offer bioactive compounds that directly influence the body's stress response system.

The Power of L-Theanine: Green Tea and Matcha

Green tea, from the Camellia sinensis plant, is known for stress reduction due to L-theanine. This amino acid promotes 'relaxed alertness' by increasing alpha brain waves,. Green tea's moderate caffeine combined with L-theanine can improve focus without significant cortisol spikes,. Matcha, a powdered form, has higher levels of L-theanine and antioxidants,. Regular green tea consumption has been linked to reduced stress and salivary cortisol.

Benefits of Green Tea for Cortisol
- Modulates hormonal surges.
- Promotes focused calm.
- Rich in antioxidants to counteract inflammation from stress,.

Apigenin's Calming Effect: Chamomile

Chamomile is a popular tea for relaxation. This caffeine-free herbal tea contains apigenin, a flavonoid that binds to brain receptors for a sedative and anxiety-reducing effect,. Chamomile, especially before bed, helps quiet the mind and promotes restful sleep, which aids in resetting cortisol rhythm,. Improved sleep is key to managing cortisol.

Adaptogenic Allies: Ashwagandha and Holy Basil

Adaptogens help the body 'adapt' to stress and restore balance.

Ashwagandha: This herb, used in Ayurvedic medicine, regulates cortisol and reduces anxiety,. Studies show ashwagandha extract can significantly reduce cortisol. It can be consumed as a powdered tea.
Holy Basil (Tulsi): An adaptogen that addresses various stressors. It helps balance cortisol and protects from stress effects. Holy basil makes a comforting tea.

Other Herbal Teas with Cortisol-Supporting Properties

Other teas can also help manage cortisol:

Lemon Balm: Known for easing nervous tension, improving mood, and aiding sleep. Its compounds may boost GABA, a neurotransmitter that calms stress signals,.
Peppermint Tea: The aroma of peppermint can have a calming effect on the nervous system, reducing frustration and anxiety,. It may also help suppress cravings linked to elevated cortisol.
Rooibos: A caffeine-free tea rich in antioxidants. It supports general well-being and won't disrupt sleep.

Comparison of Teas for Cortisol Reduction


Tea	Caffeine-Free?	Key Compounds	Primary Benefit for Cortisol
Green Tea/Matcha	No (moderate)	L-Theanine, Catechins	Promotes relaxed alertness, modulates cortisol spikes
Chamomile	Yes	Apigenin	Sedative, helps improve sleep quality
Ashwagandha	Yes	Withanolides	Adaptogenic, helps regulate the HPA axis
Holy Basil (Tulsi)	Yes	Adaptogens, Antioxidants	Stress resistance, balances cortisol
Lemon Balm	Yes	Rosmarinic Acid, Terpenes	Reduces nervous tension, aids anxiety
Peppermint	Yes	Menthol, Antioxidants	Calming aroma, aids stress-related digestion
Rooibos	Yes	Antioxidants	Indirect stress support via relaxation

Creating Your Cortisol-Balancing Tea Ritual

Integrate teas mindfully. Green tea is good for morning focus, while chamomile or ashwagandha are good for evening winding down,. Make sipping tea a calm moment. For more stress management tips, see resources like the Cleveland Clinic.

Conclusion: Choosing the Right Tea for You

Managing cortisol is personal. Green tea is great for daytime due to L-theanine, while caffeine-free teas like chamomile and ashwagandha offer evening support. Tea is a supportive tool and should be part of a larger stress-management plan including sleep, movement, and nutrition. Experiment to find a tea ritual that helps regulate your cortisol and supports a calmer mind.

Frequently Asked Questions

Yes, green tea contains L-theanine, an amino acid that promotes relaxation and helps reduce cortisol levels, offering a state of calm alertness without the high-caffeine jitters,.

The 'best' tea depends on your needs. Green tea is good for daytime stress management due to L-theanine, while caffeine-free herbal teas like chamomile or valerian are ideal for evening relaxation and promoting sleep,.

Chamomile's primary mechanism is promoting relaxation and improving sleep quality, which in turn helps naturally reduce elevated cortisol levels. It contains apigenin, a compound that binds to calming receptors in the brain.

Adaptogenic teas contain herbs like ashwagandha and holy basil (tulsi) that help the body resist and adapt to stress. These herbs work to balance the body's stress response and regulate cortisol over time,.

Yes, many effective teas for cortisol are caffeine-free, including chamomile, ashwagandha, holy basil, lemon balm, and rooibos. If you are sensitive, avoid green or black teas, especially in the evening,.

A moderate-caffeine green tea is best in the morning or early afternoon for calm focus. Caffeine-free herbal teas like chamomile or ashwagandha are most beneficial in the evening to aid relaxation and sleep,.

The effects can be immediate for relaxation, but significant changes to cortisol levels often require consistent daily consumption over several weeks or months. Regular intake is key for sustained benefits.