What Tea Is Good for Cortisol Levels? Exploring Calming Brews

November 19, 2025 •

2 min read

Chronic stress significantly elevates the stress hormone cortisol, negatively impacting overall health, sleep, and mood. For those seeking natural relief, understanding what tea is good for cortisol levels can offer a soothing and effective way to promote relaxation and hormonal balance.

Quick Summary

Several teas are beneficial for managing cortisol levels, including certain types of green and herbal infusions. Specific compounds like L-theanine and natural adaptogens help modulate the body's stress response and encourage a state of calm. Incorporating these brews into a daily ritual supports overall hormonal balance.

Key Points

L-theanine in Green Tea: Green tea contains L-theanine, an amino acid that promotes relaxation and alpha brain waves, effectively managing cortisol and encouraging calm alertness.
Adaptogens like Ashwagandha: Herbal teas with adaptogens such as ashwagandha and holy basil help the body regulate and normalize cortisol levels, particularly during chronic stress.
Caffeine-Free Options: Teas like chamomile, lemon balm, and rooibos are excellent caffeine-free choices that promote relaxation, better sleep, and hormonal balance without the risk of caffeine-induced cortisol spikes.
The Ritual of Tea: The mindful act of preparing and sipping tea creates a calming ritual that signals to the nervous system to relax, complementing the biochemical benefits of the brew.
Avoid Excess Caffeine: High-caffeine beverages like strong black tea or coffee can increase cortisol, making them less suitable for those actively trying to manage stress hormones.
Matcha is a Potent Choice: Matcha is a concentrated form of green tea with a high L-theanine content, offering a powerful calming effect combined with a gentle energy boost.

Understanding the Cortisol-Tea Connection

Cortisol, often dubbed the "stress hormone," is essential for the body's 'fight or flight' response. However, when stress becomes chronic, cortisol levels can remain elevated, leading to a host of health issues, including anxiety, sleep disturbances, and a weakened immune system. While lifestyle changes like exercise and mindfulness are crucial, certain teas can complement these efforts by influencing the body's hormonal and nervous systems.

The Power of L-Theanine in Green Tea

Green tea is known for its ability to help manage cortisol, primarily due to the amino acid L-theanine. L-theanine promotes relaxation by increasing alpha brain waves, which are associated with a state of calm alertness. Unlike coffee, green tea's L-theanine helps balance its moderate caffeine content, potentially preventing a sharp rise in cortisol. Research suggests green tea consumption may contribute to reduced stress hormones.

Herbal Teas and Their Adaptogenic Effects

Certain herbal teas are noted for their potential to help manage stress. Ashwagandha, for example, is recognized for its adaptogenic properties. Holy basil (Tulsi) is also traditionally used to support stress response. Chamomile contains apigenin, an antioxidant linked to relaxation and sleep, while lemon balm is associated with calming effects on the nervous system. More details on these herbal teas can be found on {Link: Healthshots https://www.healthshots.com/mom-says/green-tea-to-lower-cortisol-levels/}.

Comparison of Teas for Cortisol Management

A comparison table of teas suitable for cortisol management, including their primary active ingredients and benefits, is available on {Link: Healthshots https://www.healthshots.com/mom-says/green-tea-to-lower-cortisol-levels/}.

Practical Tips for Your Tea Ritual

Creating a tea ritual can enhance its stress-reducing benefits. Information on establishing a simple ritual, including selecting, preparing, steeping, and mindful sipping, is detailed on {Link: Healthshots https://www.healthshots.com/mom-says/green-tea-to-lower-cortisol-levels/}.

A Note on Caffeine and Cortisol

Caffeine intake should be considered when aiming to lower cortisol. While green tea's L-theanine can help, high-caffeine beverages might increase cortisol. Caffeine-free options are often preferred, especially in the evening.

Conclusion

Incorporating specific teas into your routine can be a helpful strategy for managing cortisol levels, complementing other stress-reduction techniques. For further information on diet and cortisol, consult research sources.

Other Teas and Herbs for Stress Support

Beyond the primary options, other teas and herbs, including Rooibos, Passionflower, and Licorice Root, are also mentioned for their potential stress support on {Link: Healthshots https://www.healthshots.com/mom-says/green-tea-to-lower-cortisol-levels/}.

Frequently Asked Questions

No, green tea is known to help lower cortisol levels. While it does contain caffeine, the amino acid L-theanine counteracts the stimulating effects, preventing the typical cortisol spike associated with coffee and other high-caffeine drinks.

For optimal cortisol management, drink green tea in the morning or early afternoon for calm focus. Opt for caffeine-free herbal teas like chamomile or lemon balm in the evening to promote relaxation and prepare your body for sleep.

Adaptogenic teas, such as those made from ashwagandha and holy basil, help your body adapt to and manage stress. They work by supporting the adrenal glands and normalizing the body's hormonal response to stress over time.

Yes, absolutely. For those sensitive to caffeine, herbal teas like chamomile, lemon balm, rooibos, and passionflower are excellent choices. They are naturally caffeine-free and contain compounds that promote relaxation and lower cortisol without any stimulating effects.

The effects can vary depending on the tea and individual. Some people feel immediate relaxation from a warm cup of herbal tea, while others, like in a study on green tea, showed lower cortisol levels after several weeks of regular consumption. Consistency is key for long-term benefits.

Most green teas contain L-theanine and antioxidants that help, but the concentration varies. Matcha typically has the highest L-theanine content. For the best effect, choose high-quality green tea and avoid over-steeping, which can make it bitter.

Teas with very high caffeine content, like strong black tea, should be consumed in moderation, especially if you are stress-prone. Excessive caffeine can stimulate the adrenal glands and increase cortisol.