#1 Tea to Help Reduce Stress, According to Dietitians

We don’t have to tell you that stress is, well, stressful. But if you’re feeling stressed out, you’re hardly alone. According to the American Psychiatric Association, 43% of us reported feeling more anxious in 2024 than the year before.

If that stress comes from the occasional traffic jam or work-related deadline, it’s no big deal. But when stress becomes the norm, it can escalate to chronic anxiety. Unfortunately, that can take a toll on your body, leading to headaches, body aches, sleeplessness and even high blood pressure. Over time, chronic stress and anxiety can even weaken your immune system and impair your heart health. 

Thankfully, there are natural remedies that can help, like sipping a soothing cup of chamomile tea. For centuries, this herbal tea has been used as an all-natural way to relieve stress and anxiety. What makes chamomile tea the best tea for stress relief? We spoke to nutrition experts to find out. Here’s what they told us.

How Chamomile Tea Can Reduce Stress

Here’s the cool thing about science: It’s always evolving! While ancient medicine may have used anecdotal evidence to support chamomile tea for stress and anxiety relief, science is now finding that chamomile tea has proven stress-soothing effects.  If that weren’t enough, it’s also been shown to alleviate depression, which tends to travel with stress and anxiety. And if you’ve ever had stress-related digestive issues, chamomile may help soothe your stomach, too.

This brew is so powerful that 9 out of 10 clinical trials confirmed that this herb can effectively manage anxiety. While more research is needed to determine the exact mechanism of action, the evidence leans strongly towards chamomile’s rich antioxidant content. “The benefits of chamomile on stress are believed to be related to its flavonoid profile, including apigenin, which has a sedative effect through regulating neurotransmitters in the brain related to excitation and relaxation,” says Jenna Braddock, M.S.H., RDN, CSSD, a Florida-based sports dietitian and owner of Rhythm Sports Nutrition. 

Plus, we can’t overlook all the other health benefits of tea, especially the good things that happen when you take a daily mindful moment to prepare and enjoy it. “The ritual of making tea and taking time for yourself can be helpful in lowering stress,” says Meme Inge, M.S., RDN, a registered dietitian and owner of Living Well Kitchen. “Simply allowing yourself the opportunity to prepare a cup of tea, even if just a five-minute break, can help manage the daily stress that pops up in your workday.” 

If stress has ever made you toss and turn all night, we don’t have to tell you the negative impact it can have on your sleep. Over time, that lack of quality sleep can lead to even more stress. The good news is chamomile tea may help you wind down and get the rest you need. It’s so effective that it’s our favorite tea for better sleep. Research agrees! Chamomile has been shown to improve sleep quality, including helping you fall asleep faster and reducing nighttime awakenings (although it won’t help you sleep any longer).  

So, there’s little risk in incorporating it into your routine. However, if you take blood thinners or sedative medications, be sure to speak with your health care provider first. While the amount of chamomile in most teas is unlikely to cause a problem, chamomile can interact with these drugs.

Tips to Enjoy Chamomile Tea

Both Braddock and Inge are avid tea drinkers and highly recommend this calming daily ritual. Here are their favorite tips to add more soothing chamomile tea to your day.

Swap it in for coffee or cocktails. Chamomile is caffeine-free and contains no alcohol. So, its calming effect is a perfect addition to your afternoon or evening routine. Alternatively, if you’re reaching for something to sip for afternoon energy, Inge suggests pairing your tea with an energy-rich snack, like a bowl of fruit and string cheese. 

Add it to your hydration routine. Tired of water? Braddock recommends investing in a tea pitcher for hydration variety. “Make a pitcher of tea on the weekend, store in the fridge and either reheat or drink cold throughout the day,” she says. “There’s no barrier for consumption when the tea is already made up and ready to go.”

Customize your brew with your favorite flavors. Prefer a slice of citrus or some flavorful herbs in your tea? Add them to your tea while it steeps, says Inge. “Additional flavors make an even more unique flavor with potentially even more benefits,” she says. For an even bigger flavor bump, buy some fresh or dried chamomile and brew a soothing cup of this Lavender-Chamomile Herbal Tea. Or if you’re feeling under the weather, try our Herbal Chamomile Health Tonic.

The Bottom Line

Chamomile tea is a proven, natural way to reduce stress and anxiety. And if stress makes you toss and turn all night, it may also help you fall asleep faster and sleep more soundly. Additionally, the simple act of making teatime a regular habit offers a daily escape from life’s stresses, which may also be beneficial for your emotional well-being. No wonder nutrition experts are big fans! For a soothing end to your day, try swapping a cup of chamomile tea for your afternoon coffee or evening cocktail. Or brew up a big pitcher of iced chamomile tea for healthy hydration. You’ll feel calmer and more relaxed before you know it!