The 8 best herbal teas to lower cortisol: what are they and how do you drink them?

Chamomile tea

An article from Cleveland Clinic on ways to lower cortisol notes that chamomile tea can be very helpful. This herbal tea, made from the dried flowers of the plant, has therapeutic effects, and many experts recommend it for dealing with stress.

The American Society of Clinical Oncology (ASCO) also discusses the properties of chamomile tea, highlighting that it is an herbal tea that can be useful for generalized anxiety disorders, and that it may improve the cortisol slope in people with chronic anxiety. 

Rhodiola tea

Rhodiola, known by its botanical name Rhodiola rosea, is a plant that can also be used in herbal teas to lower cortisol levels. According to the Merck Manual, this plant is commonly used medicinally in northern and eastern Europe and in some regions of Asia.

It also notes that salidroside, one of the main components of this plant, has positive effects on the brain and has shown anticancer activity in laboratory studies. In addition to these benefits, some studies indicate that rhodiola may:

• Reduce symptoms of depression.
• Reduce fatigue.
• Slow the aging process.
• Improve endurance.

It should be noted that the number of studies is very limited, and that consuming this plant can cause some side effects, such as dizziness and dry mouth. 

Lemon balm tea

The effects of lemon balm tea on cortisol levels are discussed by FutureYou Cambridge, which highlights that different studies have shown this plant significantly reduces cortisol levels and, therefore, anxiety.

This herbal tea is commonly prepared by steeping dried lemon balm leaves in hot water for a few minutes, which releases its active compounds. These include polyphenols, terpenes, and phenolic acids.

These compounds are precisely what give it its therapeutic properties and make it one of the best herbal teas to lower cortisol. 

Tulsi tea

An article titled Tulsi - Ocimum sanctum: A herb for all reasons, published by the National Library of Medicine, highlights the properties of tulsi, or holy basil.

According to this article, it is a plant that reduces cortisol and has a very wide range of metabolic effects. This is because tulsi is high in eugenol and linoleic acid.

Together, the active compounds in tulsi act on the central nervous system, promoting relaxation of the body and reducing cortisol production. You can combine this herbal tea with relaxation exercises to lower your cortisol levels as much as possible. 

Green tea

Green tea is a beverage widely known and consumed around the world, unlike some of the herbal teas discussed above, which are consumed only in specific places or regions. We have already covered the many benefits of green tea in another article; here, we focus on its influence on cortisol production in the body.

Green tea contains various bioactive compounds, notably polyphenols, which give it therapeutic properties. An article published by the National Library of Medicine reports that in a six-week study in which green tea was given to adolescents with stress, anxiety, and depression, decaffeinated green tea was shown to help control cortisol levels and may have a positive impact on mental health. 

Valerian tea

Valerian tea, in addition to reducing cortisol production, can also be used to relax and sleep better. For this reason, herbal teas made with this plant are often recommended for people who have trouble with their sleep cycles.

Healthline notes that valerian root can be very useful for treating symptoms of stress, anxiety, and depression. This plant contains compounds that act on GABA receptors in the brain, which are responsible for regulating mood and anxiety. 

Rooibos tea

Rooibos, a plant native to South Africa, can also be used to make herbal teas and lower cortisol levels. An article published by the National Library of Medicine highlights that it is an herb rich in polyphenols that has traditionally been used to relieve sleep problems, anxiety, and stress.

This tea is made from the fermented leaves of the Aspalathus linearis shrub, which grows exclusively in the Cederberg region of South Africa.

In general, its effects are positive on conditions associated with very high cortisol levels. Its active compounds help inhibit cortisol production, which is precisely why it is consumed as a tea in many places. 

Ashwagandha tea

Finally, among the herbal teas to lower cortisol, ashwagandha tea is also worth mentioning. It is very easy to prepare and can be combined with lemon and other ingredients to improve its flavor.

Ashwagandha is also known as Indian ginseng or winter cherry, and its positive effects on the body are very varied. An article published by the National Institutes of Health highlights that it is a plant often recommended for several purposes, especially to improve sleep, stress, and anxiety.

In addition to drinking it as a tea, people can take it as an extract. It is generally most effective at daily doses of 500 to 600 milligrams.

MedlinePlus also discusses this plant and notes that recommended doses should not be exceeded, as large amounts of ashwagandha can cause stomach upset, diarrhea, and vomiting. 

Other natural ways to lower cortisol

Although herbal teas to lower cortisol can be very effective, it is best to address the causes of stress and anxiety directly. In other words, drinking these herbal teas is only one part of a comprehensive approach, which should also include healthy habits.

Stress and anxiety can result from a variety of factors, ranging from work and family responsibilities to emotional challenges and lifestyle changes. Identifying and addressing these causes can have a greater impact in the long term.

It should also be noted that natural remedies are not a substitute for treatments recommended by a medical specialist. It is important to follow the specialist's instructions and to use herbal teas only when a doctor recommends them.

Below are other natural ways to lower cortisol and live with less stress. In complex cases, it is necessary to consult a mental health specialist. 

Sleep well 

The Cleveland Clinic highlights that making some changes to your daily routine and adopting healthy habits can help people maintain healthy cortisol levels and fight stress effectively.

In this regard, it is important to emphasize the value of sleeping well, since it has been shown that sleep deprivation is directly linked to a significant increase in cortisol levels. Some recommendations for getting enough sleep are:

• Keep a good sleep routine.
• Limit caffeine intake in the six hours before bedtime.
• Limit exposure to bright lights at night.
• Try to sleep in a quiet, calm space. 

Exercise 

Exercise can also be very helpful since, depending on its intensity, it can lower cortisol levels. In addition, Healthline notes that regular exercise not only reduces stress, but can also lower the risk of chronic diseases and lead to better overall health.

However, caution is needed, as excessive exercise can have the opposite effect and cause the body to produce more cortisol. The recommendation is to get 150 to 300 minutes of light to moderate exercise per week, with enough rest between workouts. 

Eat a balanced diet

Finally, it is important to eat a balanced diet. This requires healthy eating habits, which are described in the linked article.

Some foods can be harmful and can have a significant impact on cortisol production. This is supported by a study published by the National Library of Medicine, which concluded that diets high in added sugars, refined grains, and saturated fats can lead to higher cortisol levels.

Some foods recommended for managing cortisol are dark chocolate, whole grains, fruits and vegetables, and foods with prebiotics and probiotics.