Which Tea Decreases Cortisol? Your Guide to Calming Brews

January 7, 2026 •

4 min read

According to the American Psychiatric Association, a significant portion of the population reports feeling more anxious, which elevates the stress hormone cortisol. For those seeking natural remedies, understanding which tea decreases cortisol can be a powerful tool for managing stress and promoting relaxation and a sense of calm. Incorporating a simple daily ritual of tea can support your body’s response to stress.

Quick Summary

Numerous teas and herbal infusions, including green tea, chamomile, and adaptogenic ashwagandha, contain compounds that may help lower cortisol levels and support a healthy stress response.

Key Points

Green Tea: Contains L-theanine, which promotes a state of calm, focused alertness by lowering cortisol spikes.
Ashwagandha Tea: An adaptogenic herb shown to significantly reduce overall cortisol levels, stress, and anxiety.
Chamomile Tea: Contains apigenin, an antioxidant that binds to calming brain receptors, making it ideal for evening relaxation and better sleep.
Holy Basil (Tulsi) Tea: This adaptogen helps the body manage various stressors and has been shown to reduce cortisol levels.
Licorice Root Caution: While it can affect cortisol, excessive use can dangerously raise blood pressure; consult a doctor before regular consumption.
Ritual Matters: The act of brewing and mindfully sipping tea is itself a powerful stress-reducing practice.

Understanding Cortisol and Your Body’s Stress Response

Cortisol is a steroid hormone produced by your adrenal glands, often called the "stress hormone." It's part of your body's fight-or-flight response, providing energy to handle immediate threats. While essential for survival, chronically elevated cortisol levels due to persistent stress can have detrimental effects on your health, contributing to sleep disruption, high blood pressure, and fatigue. Certain beverages, especially specific teas, can help modulate this stress response through their unique compounds.

Green Tea: The L-Theanine Advantage

Green tea stands out as a leading beverage for cortisol reduction, primarily due to its high concentration of the amino acid L-theanine. This compound works synergistically with the tea's moderate caffeine content to promote a state of calm, focused alertness without the jittery side effects associated with coffee.

How it works: L-theanine influences neurotransmitters in the brain, such as GABA, which promotes relaxation and reduces anxiety. It has been shown in some studies to lower salivary cortisol levels in response to cognitive stress.
Matcha: A powdered form of green tea, matcha contains an even higher concentration of L-theanine, making it particularly effective.
Decaffeinated Option: For those sensitive to caffeine, studies on decaffeinated green tea also show promise in lowering adrenal stress hormones.

Adaptogenic Herbs: Ashwagandha and Holy Basil

Adaptogens are a class of herbs that help the body adapt to stress and maintain balance. Ashwagandha and Holy Basil (Tulsi) are two notable examples that can be consumed as tea.

Ashwagandha: This ancient Ayurvedic herb has a strong body of evidence supporting its ability to significantly reduce cortisol levels. Studies have found that regular supplementation with ashwagandha extract can lead to measurable reductions in cortisol, stress, and anxiety. While extracts offer more potent, standardized doses, ashwagandha tea can still contribute to overall stress management.
Holy Basil (Tulsi): Also an adaptogen, holy basil has been shown to combat various types of stress. One study found that holy basil extract could reduce cortisol levels by up to 36% and improve sleep quality and blood pressure. A comforting and aromatic tulsi tea can be a beneficial addition to your daily routine.

Calming Herbal Infusions: Chamomile and Lemon Balm

For those seeking caffeine-free options, certain herbal teas offer gentle but effective calming properties.

Chamomile Tea: Famous for its soothing effects, chamomile contains the antioxidant apigenin, which binds to calming receptors in the brain. It has been shown to reduce stress levels, lower cortisol, and is an excellent choice for promoting relaxation before bed.
Lemon Balm Tea: A relative of mint, lemon balm is known for its lemony fragrance and its ability to ease nervous tension. Research shows it may help decrease anxiety by reducing cortisol levels and boosting mood.

What About Black Tea and Licorice Root?

Black Tea: While it contains caffeine, a 2007 study found that six weeks of regular black tea consumption led to lower post-stress cortisol levels and greater subjective relaxation compared to a placebo. The effects are somewhat modulated by other compounds in the tea.
Licorice Root: This herb can also affect cortisol by preventing its breakdown. However, this action can be problematic, as excessive consumption can dangerously increase blood pressure and lead to electrolyte imbalances. It is crucial to use licorice root tea cautiously and consult a healthcare provider, especially if you have high blood pressure or heart conditions. Deglycyrrhizinated licorice (DGL) is a safer option that minimizes these risks.

Tea for Cortisol Management Comparison Table


Tea	Active Compounds	Caffeine	Best Time to Drink	Key Benefit for Cortisol
Green Tea	L-theanine, EGCG	Moderate	Morning/Afternoon	Calm focus, blunts cortisol spikes
Ashwagandha Tea	Withanolides	No	Day or Evening	Reduces overall cortisol, stress
Chamomile Tea	Apigenin	No	Evening	Relaxation, improves sleep
Lemon Balm Tea	Rosmarinic Acid	No	Evening	Boosts mood, decreases anxiety
Holy Basil (Tulsi)	Adaptogens	No	Day or Evening	Helps body adapt to stress
Black Tea	L-theanine, flavonoids	Yes	Morning/Afternoon	Aids stress recovery
Licorice Root	Glycyrrhizin	No	Cautionary use	Regulates adrenal function (use with care)

Additional Considerations for Lowering Cortisol

While tea can be a valuable aid, it is most effective when integrated into a broader stress-management strategy. Here are some complementary practices:

Prioritize sleep: Consistent, quality sleep is one of the most powerful ways to regulate cortisol levels.
Practice mindfulness: The simple, mindful ritual of brewing and sipping tea can signal your nervous system to unwind. Deep breathing or meditation during this time can amplify the effect.
Moderate exercise: Regular physical activity can help lower long-term cortisol levels, even though it may cause a short-term spike.
Limit caffeine and sugar: Excessive intake of coffee and sugary drinks can raise cortisol levels.

Conclusion: Finding Your Perfect Calming Brew

For those wondering which tea decreases cortisol, the answer lies in several powerful options, from the L-theanine-rich green tea to the adaptogenic properties of ashwagandha and holy basil, and the calming effects of chamomile and lemon balm. Green tea is ideal for daytime, offering calm focus, while caffeine-free herbal options like chamomile are perfect for unwinding in the evening. As with any herbal remedy, it's wise to consult a healthcare provider, especially if you have existing health conditions or take medications. Ultimately, the right tea can be a delicious and comforting ally in your journey toward better stress management and overall well-being.

This article is for informational purposes only and does not constitute medical advice. Consult a healthcare professional before starting any new herbal supplements. You can find additional research on tea and stress at the National Institutes of Health.

Frequently Asked Questions

Yes, studies suggest that green tea can help decrease cortisol levels, primarily due to its L-theanine content. L-theanine helps promote relaxation and blunt the hormonal surges caused by stress.

Ashwagandha tea is generally considered safe for daily, short-term use, and research suggests it can effectively manage stress and cortisol levels. However, long-term safety data is limited, and you should consult a healthcare provider before regular consumption, especially if you are pregnant, breastfeeding, or have pre-existing health conditions.

Yes, chamomile tea is an excellent choice for managing high cortisol levels. It's caffeine-free and contains apigenin, which helps calm the nervous system and can reduce stress and improve sleep, which in turn helps regulate cortisol.

Licorice root contains a compound that can slow the breakdown of cortisol in the body. While this can be beneficial in certain cases, overconsumption can lead to dangerous side effects like increased blood pressure. It is not a recommended tea for general cortisol reduction without medical guidance.

While many teas can help, green tea, chamomile, and ashwagandha are some of the best choices for stress and anxiety. Green tea offers calm focus, while chamomile is excellent for relaxation and sleep. Ashwagandha, as an adaptogen, helps the body build resilience to stress.

For balanced energy and focus without a stress spike, green tea is ideal for the morning or early afternoon. For relaxation and to support a good night's sleep, caffeine-free herbal teas like chamomile or lemon balm are best in the evening.

Yes, some beverages can increase cortisol. Drinks high in caffeine, such as coffee and black tea in high amounts, can cause a cortisol spike. Energy drinks and sodas also tend to increase cortisol due to their caffeine and sugar content.