When to drink star anise for maximum health benefits?

December 25, 2025 •

4 min read

Originating in China, star anise has been used in traditional medicine for over 3,000 years. Knowing when to drink star anise can amplify its natural medicinal properties, from aiding digestion after a meal to promoting restful sleep in the evening.

Quick Summary

This guide details the best times of day to consume star anise for specific health goals like digestive relief after heavy meals, calming pre-bedtime anxiety, and boosting immunity.

Key Points

Morning Ritual: Drinking soaked star anise water first thing in the morning can boost metabolism and immunity.
Post-Meal Comfort: A warm cup of star anise tea after a heavy meal aids digestion and reduces bloating or gas.
Evening Calm: Consuming star anise tea before bed helps promote restful sleep and alleviate anxiety due to its mild sedative properties.
Immunity during Flu Season: The presence of shikimic acid, a compound with antiviral properties, makes star anise beneficial for warding off seasonal flu.
Source Safely: It is critical to purchase Chinese star anise from a reputable source, as it can be confused with toxic Japanese star anise.
Versatile Use: Beyond tea, star anise can be added to soups, stews, and curries to infuse flavor and support overall health.

Morning: A Metabolic Boost and Immunity Kick

Starting your day with a cup of star anise-infused water or tea is an excellent way to kickstart your metabolism and strengthen your immune system. Star anise water, prepared by soaking the pods overnight, is often recommended for early morning consumption to cleanse the body and provide an energetic start. The spice is packed with powerful antioxidants and vitamin C, which help combat free radicals and protect your cells from damage. This is especially beneficial for bolstering your body's defenses during seasonal changes when colds and flu are common. The key compound shikimic acid, an antiviral agent, is also present, and is even a foundational component in certain antiviral medications.

How to Prepare Morning Star Anise Water

Overnight Infusion: Place one or two whole star anise pods in a pitcher with water, lemon slices, and mint leaves. Refrigerate for at least 4 hours or, ideally, overnight. Strain and drink chilled first thing in the morning.
Warm Morning Brew: Simmer one whole star anise pod in a cup of water for 5-10 minutes. Strain and enjoy warm with a squeeze of lemon or a touch of honey.

After Meals: A Time-Honored Digestive Aid

One of the most well-known traditional uses for star anise is as a digestive aid. In many Asian cultures, it is customary to sip on star anise tea after a heavy meal to alleviate digestive issues such as bloating, gas, and indigestion. The anethole compound in star anise helps relax the gastrointestinal tract, allowing for smoother digestion. This practice is particularly effective after consuming rich or fatty foods, helping to prevent the feeling of post-meal heaviness. Some studies suggest that the combination of star anise with other herbs, like chamomile, can further enhance its anti-diarrheal properties.

Incorporating Star Anise for Digestion

Post-Meal Tea: Immediately after eating, brew a quick cup of star anise tea by steeping a pod in hot water for about 10 minutes. Drink it warm to help your digestive system process the meal.
Culinary Addition: Add one or two whole pods to broths, soups, or curries while cooking. This not only enhances the flavor but also infuses the dish with the spice's carminative properties, making it easier to digest from the start.

Evening: Promoting Restful Sleep

For those struggling with insomnia or general restlessness, drinking star anise tea before bedtime can be a natural and effective solution. The spice contains compounds like linalool and magnesium, which have mild sedative effects, helping to calm the nervous system, ease anxiety, and reduce mental chatter. The soothing aroma alone can be enough to promote a feeling of calmness and relaxation, preparing your body and mind for a night of deep, restorative sleep. This makes star anise a perfect addition to a nightly winding-down ritual.

Preparing for a Restful Night

Bedtime Brew: Steep one star anise pod with a cinnamon stick in hot water for 10 minutes. Adding a small amount of honey can make it even more soothing. Drink this warm concoction about 30-60 minutes before you plan to go to sleep.
Aromatherapy: For those who prefer not to ingest it, using star anise essential oil in a diffuser or adding a few drops to a warm bath can help create a relaxing atmosphere that promotes sleep.

Comparison of Star Anise Benefits by Time of Day


Time of Day	Primary Benefit	Key Compounds	Recommended Preparation
Morning	Metabolic Boost & Immunity	Antioxidants, Vitamin C	Overnight water infusion
Afternoon	General Wellness & Hydration	Various minerals, Anethole	Chilled infused water
After Meals	Digestive Relief	Anethole, Carminative properties	Warm tea infusion
Evening	Restful Sleep & Calmness	Linalool, Magnesium	Warm tea infusion
Culinary	Flavor & Overall Health	Anethole, Shikimic Acid	Added to soups, curries, stews

A Note on Japanese Star Anise

While Chinese star anise (Illicium verum) is safe for consumption, it is crucial to be aware of its poisonous counterpart, Japanese star anise (Illicium anisatum). Japanese star anise is highly toxic and can cause severe side effects, including seizures. The two varieties are visually similar, and cases of contamination have occurred. To ensure safety, always purchase star anise from a reputable, reliable source. Avoid using star anise tea products unless the source and purity can be guaranteed. For more information on star anise benefits and potential risks, consult this Healthline article.

Conclusion: Tailoring Your Star Anise Intake

There is no single correct answer for when to drink star anise, as the best time depends on your specific health goals. For a morning energy and immune boost, opt for an overnight infusion. If digestive comfort is your priority, a warm tea after meals is ideal. For a calming end to your day, a cup before bed can significantly improve sleep quality. Star anise is a versatile spice that offers a multitude of health benefits when consumed thoughtfully. By understanding its properties and aligning your intake with your needs, you can unlock the full potential of this ancient remedy.

Frequently Asked Questions

Yes, moderate daily consumption of Chinese star anise tea is generally safe for healthy adults. However, it is essential to ensure the source is reliable to avoid contamination with the toxic Japanese star anise.

Star anise (Illicium verum) and anise (Pimpinella anisum) are two different plants that are unrelated botanically. While both have a licorice-like flavor due to the compound anethole, star anise comes from an evergreen tree, and anise is an annual herbaceous plant.

Yes, Japanese star anise (Illicium anisatum) is highly poisonous. It contains a powerful neurotoxin that can cause severe side effects, including seizures. It should never be consumed.

Star anise has diuretic and metabolism-boosting properties that may aid in weight management by flushing out toxins and boosting digestion. However, it is not a magic bullet and should be used alongside a balanced diet and regular exercise.

To make star anise infused water, place one or two whole pods into a pitcher of cold water along with lemon slices and mint leaves. Allow it to infuse for at least 4 hours or overnight in the refrigerator for the best flavor.

Star anise is a key ingredient in many Chinese, Vietnamese, and Indian cuisines, including Chinese 'five-spice' powder and Indian 'garam masala'. It is also used to add a warm, sweet flavor to broths, soups, curries, and mulled wines.

No, star anise tea is generally not recommended for pregnant or breastfeeding women, as there is insufficient safety data for these populations. The compound anethole can be transferred through breast milk and may be harmful to infants in large amounts.