While many folks enjoy tea all year round, snuggling up with a warm cup to read a book or watch a classic movie is a beloved winter pastime. But for as many people who love to partake in these cozy evening activities, there’s an equal amount who are highly sensitive to caffeine—especially when consumed much past lunchtime.
This is where caffeine-free tea really shines. Because while many of the classic tea varieties are caffeinated (like black, green, white, oolong, pu-erh, and red), there are far more decaffeinated versions available to us. And it’s just an added bonus that these teas often boast an array of impressive health benefits.
“In general, tea is most well-known for containing antioxidants, such as flavonoids and catechins, which help combat oxidative stress in the body—and some teas also provide small amounts of minerals, such as potassium, magnesium, and manganese (depending on the type),” says Jamie Adams, MS, RDN, women’s health dietitian. With Adams’ help, we’ve compiled a list of some of the best non-caffeinated teas that are not only comforting on those long, cold winter nights, but also encourage better health.
- Jamie Adams, MS, RDN, RPYT, is a registered dietitian and the founder and owner of Mamaste Nutrition
Considerations Before You Get Started
Before diving into our favorites, it’s important to note that there’s actually a difference between decaffeinated and non-caffeinated teas. “When looking for non-caffeinated teas, it should be noted that some decaffeinated teas may still contain some caffeine,” Adams says. “One study found that decaffeinated teas contained less than 12 mg of caffeine per serving, while no caffeine was detected in herbal teas.”
It’s also worth noting that not every cup of tea (even of the same variety) is going to necessarily offer the same exact amount of nutrients. “Steeping time and temperature may impact the amount of antioxidants and other beneficial compounds released from the tea leaves, affecting the overall health benefits of tea,” Adams says. She also adds that pregnant and breastfeeding women should consult with their healthcare provider before drinking herbal teas, as some herbs may not be recommended during this time.
8 Calming Caffeine-Free Teas
Chamomile Tea
As one of the most popular types of herbal teas, chamomile is often turned to for unwinding after a long day and promoting more restful sleep. “Chamomile tea may also help reduce inflammation and support digestion,” says Adams. These attributes lend this floral tea to supporting immune health as well—perfect for cold and flu season.
Peppermint Tea
The flavor of peppermint is not only festive (especially come winter-time) but it is also positively delicious, refreshing, and health-promoting! “Known for its ability to ease digestive discomfort, bloating, and nausea, it may also help relax muscles and alleviate headaches,” says Adams. Peppermint essential oil, found in its tea, is also associated with sinus congestion relief, ideal for this time of year.
Ginger Tea
“This has been a life saver throughout my three pregnancies as I navigated morning sickness—ginger is a powerhouse for digestion and nausea relief,” Adams says. “It also contains anti-inflammatory properties and can support immune health.” Its soothing effects on the gastrointestinal tract can be effective in reducing bloating, too. Plus, ginger tea may help to alleviate congestion and wet coughs as an expectorant and airway muscle relaxant.
Lemon Balm Tea
If you’ve never tried lemon balm tea, it’s worth brewing a cup for its delicate, mild flavor. “Another go-to before bed time, lemon balm tea is mildly citrusy and excellent for relaxation, while helping to reduce stress, anxiety, and insomnia. It’s also believed to support cognitive function and digestion,” Adams says. This herbal tea has been found to be a potent antioxidant as well, reducing inflammation throughout the body and warding off disease-causing free radical molecules. This is thanks, in part, to the impressive amounts of plant compounds it contains, including rosmarinic acid, gallic acid, and flavonoids.
Hibiscus Tea
The brilliant deep pink color of hibiscus tea (and its tart, slightly sweet flavor) is hard to miss, earning it a permanent menu spot on many large-chain coffee shop menus. “When I’m looking to stay hydrated throughout my day but want to switch up my water routine, hibiscus tea is a favorite of mine to sip on—it’s vibrant and high in antioxidants, including vitamin C, which supports immune health,” Adams explains. This beloved tea is also rich in quercetin, another potent immune-booster that may also be neuroprotective, according to a 2021 animal study. Hibiscus tea can also encourage better heart health through its impressive ability to support blood pressure and cholesterol regulation.
Decaf Green Tea
Green tea is often purported as one of the healthiest beverage choices you can make as a rich source of bioactive plant compounds like epigallocatechin gallate (EGCG), catechins, quercetin, and kaempferol. These offer whole body benefits, supporting heart, gut, immune, and metabolic health. “Decaf green tea offers all the benefits of these antioxidants without the caffeine,” Adams says. “Though it should be noted that decaf green tea may lose much of its antioxidant content after becoming decaffeinated, depending on how it’s processed.”
Generally, higher quality tea brands do a great job of ensuring that as many of these bioactives remain in their green tea through the decaffeination process as possible, however, the best way to be sure is to contact the tea company. It’s also worth noting that as the only decaffeinated option in this round-up, decaf green tea may contain traces of caffeine.
Turmeric Tea
It’s no secret at this point that turmeric is a bonafide superfood, thanks to the positive press the vibrant orange root receives for its notable health benefits. “Turmeric contains a substance called curcumin, an anti-inflammatory compound that supports joint health, digestion, and immune function,” Adams says. Turmeric tea is often combined with ginger, lemon, or honey to amplify its whole body health benefits and enhance its warm, comforting flavor.
Elderberry Tea
You may recognize elderberry as a common ingredient in many cough syrups and immune-boosting supplements—and this is for good reason! This gorgeous dark purple berry is chock-full of phytonutrients (or plant compounds) that reduce inflammation throughout the body as well as promote heart, brain, metabolic and overall immune health. The ingredient has even been found to be beneficial in treating a variety of respiratory illnesses.
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