What Are the Best Teas for Hormone Balance? A Nutritionist Guide

best teas for hormone balance

Who doesn't love a cup of tea in the afternoon? I’ve got a confession, I even have a kettle in my room so I can get tea at any time without having to go to the kitchen.

Herbal teas are linked to numerous health benefits and have been the cornerstone of natural medicine and women's health for centuries. Unlike traditional teas which are derived from the Camellia sinensis plant (such as black, green, or oolong teas), herbal teas are made from a diverse array of dried flowers, leaves, seeds, or roots.

The use of herbal teas as medicinal remedies dates back thousands of years, with evidence found in ancient Egyptian and Chinese civilizations. Women, in particular, have turned to herbal teas for managing a suite of symptoms including menstrual pain, supporting fertility, easing menopause symptoms, and enhancing overall well-being.

In this article, we'll dive into some of the best teas for women's health - especially hormonal balance, not to mention some of my favorites.

Spearmint Tea for Hormone Balance

spearmint tea for hormone balance

Spearmint tea is derived from the Mentha spicata plant - the mint family.  It tastes similar to peppermint but is smoother and sweeter. Several studies have explored the effects of spearmint tea on hormonal levels, particularly in women with PCOS and hirsutism.

What are the benefits of Spearmint tea?

Spearmint tea has become increasingly popular in the hormonal health world, for good reason. Studies have shown that this herb might improve digestion, lower blood sugar, improve memory, reduce stress, help fight bacterial infections, and more.

Is spearmint tea good for PCOS?

Research suggests that spearmint tea may help reduce testosterone levels in women with PCOS, potentially improving symptoms associated with this condition. A study demonstrated that drinking spearmint tea twice a day for 30 days significantly reduced circulating testosterone levels in women with PCOS, suggesting an anti-androgen effect.

So if you have PCOS or believe to have it, swapping out your usual brew for spearmint tea can help decrease testosterone and manage symptoms.

How do you incorporate Spearmint tea into your diet for better hormone health?

Understanding the optimal ways to prepare, consume, and integrate spearmint tea into your life can help maximize its efficacy.

  • Select High-quality Spearmint tea: Choose high-quality, organic spearmint leaves or tea bags to ensure purity and the best flavor. Organic options are preferable to avoid pesticides and other contaminants.
  • Water Temperature and Steeping Time: Boil water and let it cool for a minute to reach about 90°C (194°F). Pour over the spearmint leaves or tea bag and steep for 5-10 minutes. Longer steeping times extract more of the beneficial oils and compounds but adjust according to taste preference.
  • Spearmin Dosage: For hormonal balance, research studies have often used two cups of spearmint tea per day. Start with this recommended dosage and adjust based on personal tolerance
  • Consistency is Key: Regular consumption is important when using spearmint tea for hormonal balance. Aim to drink the tea daily, maintaining the routine for at least a month to observe potential benefits.
  • Monitor Your Body’s Response: Pay attention to how your body reacts to spearmint tea. While many find it soothing and beneficial, individual reactions can vary. If you experience any adverse effects, consider adjusting the dosage or consulting with a healthcare provider.
  • When to Drink: Consuming one cup in the morning and one in the evening can help spread the potential benefits throughout the day. However, avoid drinking spearmint tea too late at night if you find it affects your sleep.

Matcha Tea for Hormone Balance

Matcha tea for hormone balane

Matcha is a powerhouse of nutrients and benefits. Matcha, a finely ground powder made from shade-grown tea leaves, is celebrated not only for its rich, umami flavor but also for its remarkable nutritional profile. You either love it or hate it - I personally love my matcha served cold with a splash of coconut drink. Whilst many within our team love it warm.

Does Matcha affect hormones?

The key components of Matcha, such as catechins (especially epigallocatechin gallate, EGCG), caffeine, and L-theanine, interact with the body in ways that could potentially influence hormone levels and functions.  

What are the Benefits of Matcha Tea for Women's Hormones?

Matcha tea offers a variety of potential health benefits for women. It is packed with catechins, powerful antioxidants that fight off free radicals, and amino acids that help protect our body.  Here are the key benefits of Matcha tea on women's health:

  • Enhanced Antioxidant Protection: Matcha's high concentration of catechins, particularly EGCG, provides powerful antioxidant protection, reducing oxidative stress and inflammation that can disrupt hormonal balance.
  • Lowering of Cortisol and Stress Reduction: The L-theanine in Matcha promotes relaxation and reduces stress levels, potentially lowering cortisol and supporting a more balanced hormonal state.
  • Improved Mood and Altertness: Matcha's L-theanine paired with caffeine (study link) may help improve mood and reduce symptoms of anxiety and depression, beneficial during hormonal fluctuations, as well as boosts your alertness in a smooth, no-jitters kind of way.
  • Metabolic Health Improvement: A study on Green tea found that EGCG improves insulin sensitivity and reduces inflammation, aiding in the management of PCOS and supporting a healthier metabolic profile. Matcha’s EGCG content is generally higher than that found in standard green tea due to its unique preparation and consumption methods. A healthy metabolism keeps everything from your mood to your weight, and even your skin, in tip-top shape.
  • Cardiovascular Health Support: Matcha's catechins have been linked to improved heart health by lowering the risk factors for heart disease, important for women, especially around menopause.

How to consume Matcha tea for hormone Balance

  • Quality Matters: Start with high-quality, ceremonial-grade Matcha powder. This form of Matcha is made from the youngest tea leaves, with stems and veins removed, ensuring a smoother flavor and higher nutrient content.
  • The Brewing Process: Sift 1-2 teaspoons of Matcha powder into your bowl to remove clumps. Add about 2 ounces of hot water (not boiling, ideally around 175°F or 80°C). Whisk vigorously in a zigzag motion until the tea is frothy. Add more hot water or milk to taste, and sweeten if desired.
  • Recommended Dosage: Consider consuming 1-2 cups of Matcha tea daily. However, be mindful of any other caffeinated drinks you consume during the day. For example, if you are a regular coffee drinker, you can swap a coffee for Matcha. The key here is swapping, not adding.
  • Best Times to Drink Matcha: Drinking Matcha in the morning can give you a gentle energy boost to start your day. Be mindful of Matcha's caffeine content Consume the second cup before lunch or in the early afternoon to avoid any potential impact on sleep.

Not so keen on the taste? No problem. Toss it into your next smoothie. You'll hardly notice it's there, but your body will reap all the rewards. So, why not give it a try?

Can Matcha Tea Help Manage Stress and Anxiety?

Yes - the L-theanine in matcha promotes relaxation without causing drowsiness and modulates mood-regulating neurotransmitters, enhancing well-being. Meanwhile, caffeine provides a sustained boost in energy and alertness, avoiding the typical crash associated with coffee. Additionally, matcha's rich antioxidant content helps combat oxidative stress, further reducing the physiological effects of stress. If coffee gives you a jittery feeling, matcha might solve that!

Hibiscus Tea for Women’s Health

Hibiscus tea for hormone balance

Hibiscus tea, made from the dried parts of the hibiscus plant (Hibiscus sabdariffa) has a vibrant red color and is another great tea for overall health. It’s rich in antioxidants, including vitamin C, flavonoids, and anthocyanins, which help combat oxidative stress and inflammation in the body.

What are the Benefits of Hibiscus Tea?

With a growing body of research onHibiscus tea, some of its most recognized health benefits include:

  • Blood Pressure Management: A study published in the "Journal of Nutrition" found that consuming hibiscus tea lowered blood pressure in prehypertensive and mildly hypertensive adults.
  • Cholesterol Regulation: Some research suggests hibiscus tea may help improve cholesterol levels by reducing "bad" LDL cholesterol and triglycerides, supporting its potential role in cardiovascular health maintenance.
  • Menstrual Pain and Cramps: Although direct studies on hibiscus tea for menstrual pain specifically are limited; its known anti-inflammatory effects suggest a potential benefit that warrants further research.
  • Reduced Stress and Inflammation: Hibiscus tea is rich in antioxidants, which can help combat oxidative stress and inflammation.
  • Anti-inflammatory Properties: Research indicates that hibiscus extract can reduce inflammation markers in the body, which could translate to anti-inflammatory effects when consuming hibiscus tea.

Is Hibiscus Tea Good for Menopause Symptoms?

For women going through menopause, it's a natural ally, particularly in combating one of the most common and discomforting symptoms: hot flashes. The cooling properties of hibiscus tea offer a soothing effect, while its estrogenic effects can help balance the hormonal upheavals that characterize menopause, providing relief from the sudden warmth and sweating of hot flashes.

But the benefits of hibiscus tea extend beyond just alleviating hot flashes. It plays a significant role in promoting heart health, a crucial concern for menopausal women. During menopause, women experience a decline in estrogen levels, which is associated with an increased risk of cardiovascular diseases. Studies have shown that hibiscus tea may help lower high blood pressure, a key risk factor for heart disease. Its rich content of antioxidants and anti-inflammatory compounds can also aid in reducing cholesterol levels and protecting blood vessels from damage, supporting overall cardiovascular wellness.

Drinking hibiscus tea could be a simple, enjoyable way to support overall well-being for menopausal women, making it a valuable addition to their wellness regimen.

Is Hibiscus Tea Safe for Pregnancy?

It is recommended that you do not consume hibiscus tea during pregnancy or if you are trying to get pregnant as it affects estrogen. The concern is that certain compounds in hibiscus could stimulate menstruation or affect hormonal balance, which is particularly sensitive during pregnancy. These effects may theoretically increase the risk of miscarriage, especially in the early stages of pregnancy, hence the widespread recommendation for pregnant women to avoid hibiscus tea.

The scientific research specifically addressing the safety of hibiscus tea during pregnancy is limited, and much of the caution is based on traditional knowledge, animal studies, or the pharmacological actions of the plant's compounds that suggest potential risks.

How often can you drink hibiscus tea?

While hibiscus tea can be a healthy addition to most diets when consumed in moderation, the "best" frequency can vary based on individual health considerations and lifestyle factors. Someone who is generally healthy and not pregnant can consume between 1-2 cups a day.

Who should you avoid hibiscus tea?

  • People with Blood Pressure Concerns: If you have hypertension and are on medication, or if you have low blood pressure, it's important to monitor how hibiscus tea affects you. Its blood pressure-lowering effects can be beneficial for some, but it might pose risks for others, especially in higher quantities.
  • People Who are Prgnant of Trying to Conceive: Due to its potential effects on estrogen levels and menstruation, women who are pregnant, trying to conceive, or breastfeeding are often advised to avoid hibiscus tea.
  • Taking Medication: If you're taking medications, especially those that affect blood pressure, liver enzymes, or diabetic medications, it's wise to consult with a healthcare provider.

Chamomile Tea for Hormone Balance

chamomile tea for hormone balance

Chamomile tea, derived from the chamomile flower, is an all-time classic and widely consumed herbal tea known for its calming effects. It's part of the Asteraceae plant family, and there’s more to it than just its relaxing effect.

What are the Benefits of Chamomile Tea?

Chamomile has several well documented benefits:

Can Chamomile Tea Help with Menstrual Cramps?

Chamomile tea, with its anti-spasmodic and anti-inflammatory properties, is a natural way to soothe menstrual cramps by relaxing the uterus muscles and reducing inflammation. It not only eases the pain but also enhances overall comfort during periods while promoting relaxation to help with mood swings and irritability.

For best results, start drinking chamomile tea a few days before your period and continue during it to manage cramps effectively. This gentle remedy offers a soothing alternative to traditional pain relief methods, leveraging chamomile's therapeutic benefits for a more comfortable menstrual experience.

Ginger Tea for Hormone Balance

Ginger tea for hormone balance

Let's spice things up a bit with ginger tea - which is, honestly,  my all-time favorite, especially with a lemon peel. Ginger tea, derived from the root of the ginger plant, has been esteemed in cultures worldwide for its aromatic flavor and health benefits.

What are the Benefits of Ginger Tea?

Ginger tea is one of those that fit all ages and stages, and personally one of my favorites - flavor-wise. Some of its benefits:

  • Menstrual Cramp Relief: Ginger tea's anti-inflammatory properties help alleviate menstrual cramps, offering a natural pain relief option. A study published in the Journal of Alternative and Complementary Medicine found that ginger was as effective as ibuprofen in relieving menstrual pain.
  • Nausea Management: Highly effective against morning sickness, ginger tea can be a boon for pregnant women seeking natural nausea remedies.
  • Supports Better Digestions: Ginger is a digestive's best friend, helping to calm upset stomachs and keep things moving smoothly.
  • Immune Boosting: Studies suggest ginger's immunonutrition and anti-inflammatory properties can support the immune system.

Can Ginger Tea Help With Hot Flashes?

For menopausal women ginger tea may offer comfort from hot flashes, its anti-inflammatory properties can reduce the intensity and frequency of these uncomfortable heat waves. Plus, ginger improves circulation, helping the body regulate temperature more effectively.

While individual results may vary, integrating ginger tea into your daily routine could offer a natural and comforting way to manage menopause symptoms, making this life transition a bit smoother.

Can Ginger Tea Help with Morning Sickness?

Then the most known, alleviating nausea, which, if you are dealing with morning sickness, might be worth a try. Ginger tea, with its key component gingerol, is a gentle yet effective remedy for morning sickness, a common discomfort in early pregnancy.

Its anti-nausea properties come from gingerol's ability to block certain receptors in the gut that cause nausea and speed up stomach emptying, offering relief without the need for medications. Ginger tea can be a simple, comforting way to mitigate morning sickness, making it a worthy addition to your pregnancy care toolkit.

5 teas for hormone balance


I may be biased as I’m a huge tea lover, but you’re missing out if you’re not including teas as part of your diet and healthy habits. Swapping between different teas isn't just fun for taste; it's like picking from a menu of health perks and an easy addition to our diets!

Do you drink any teas to support your hormones?

We love hearing from you! Share what teas you drink and how they support your health in the comments!