Some days you wake up needing steadiness. Some days it is energy you are chasing, or a mind that will not stop racing, or a body that is aching and asking to be soothed. The lovely thing about herbal tea is that there is very often a cup for exactly that feeling, gentle, simple, and sitting quietly in your cupboard. Below is a little guide to the best herbal teas for hormones, energy and calm, built from the loose-leaf herbs I turn to most, sorted by what they help with, along with a blend idea for each so you can try mixing your own. If you would like to go deeper on this, I have written a complete guide to hormone balancing tea. None of it is about drinking everything at once. Just notice what you need today, and reach for that one.
Teas that help balance hormones
These are the herbs I think of as the steady, whole-cycle tonics, gentle enough to sip most days and genuinely supportive of the bigger hormonal picture.
- Spearmint. A well-studied favourite, shown to help lower excess free testosterone, which is why it is so popular for PCOS-type symptoms and hormonal skin. Lovely taken daily, warm or iced.
- Red raspberry leaf. The classic women’s tonic, rich in minerals and traditionally used to tone the uterus and steady the cycle. Many women sip it right through the month.
- Nettle leaf. Deeply nourishing, packed with iron, magnesium and calcium, a real building-blocks herb. Especially lovely around your period, when your iron needs are highest.
- Red clover. High in isoflavones, plant compounds that gently mimic the body’s own oestrogen. Often reached for around perimenopause or whenever oestrogen feels low.
- Maca root. A nutrient-dense adaptogen, traditionally used to support energy, mood and hormone balance, and popular for its effect on libido too. Best known as a powder, so stir a little into warm milk or a tea rather than steeping it.
- Ashwagandha. One of the most researched adaptogens for lowering cortisol, the stress hormone that can throw everything else out of balance. A steadier hormonal picture often starts with a calmer stress response.
Try this blend
Two parts spearmint, one part red raspberry leaf and one part nettle, steeped covered for six to eight minutes. A lovely, mineral-rich daily cup.
Teas for PMS
If the week before your period tends to bring tension, sore breasts, cramps or a short fuse, a few herbs are especially worth knowing.
- Chaste tree berry (Vitex). A long-used endocrine tonic that acts on the pituitary gland, traditionally used for PMS and supporting progesterone in the second half of the cycle. A stronger one, so best avoided on hormonal birth control, and worth checking with your practitioner first if you are trying to conceive.
- Cramp bark. True to its name, a wonderful antispasmodic that helps relax uterine muscle. Often reached for at the very first sign of cramping, or even the day before your period is due.
- Yarrow. A traditional herb for easing period pain and supporting a more regular flow. Some find it can increase sun sensitivity, so a little care with sun exposure is worth knowing.
- Motherwort. A traditional women’s nervine for that on-edge, premenstrual tension, grounding and steadying. Best avoided in pregnancy.
- Lady’s mantle. Gently astringent, and long used across Europe to ease heavy or uncomfortable periods, lovely in the days leading up to and during your bleed.
- Ginger. Warming and wonderfully effective for period pain, some research suggests it works as well as common pain relief when taken in the first few days of your period. Simple, spicy, and easy to love.
Try this blend
Equal parts cramp bark, ginger and red raspberry leaf, simmered gently for ten minutes rather than just steeped, as the cramp bark benefits from a longer, gentler cook. Sip warm from the first twinge of a cramp.
There is very often a cup for exactly that feeling.
Teas that boost energy
For the mornings you need a lift without the jitters of strong coffee, these caffeine-free and gently-caffeinated options are worth having in.
- Peppermint. Bright and clarifying, clearing mental fog and lifting alertness while easing digestion at the same time. Entirely caffeine-free.
- Rosemary. A natural brain booster, its aromatic compounds supporting memory and concentration, lovely for a focused morning.
- Green tea. Pairs gentle caffeine with L-theanine for calm, steady alertness rather than a spike and crash, and its catechins support blood sugar balance too.
- Rhodiola. An adaptogen prized for daytime stress and fatigue, best taken earlier in the day rather than the evening.
- Maca root. Worth a second mention here, as its adaptogenic properties are also linked with increased energy and mental clarity, alongside its hormone-supporting reputation.
Try this blend
One part green tea, one part peppermint and one part rosemary, steeped for just three to four minutes so the green tea does not turn bitter. A lovely, clean-feeling morning cup.
Teas that lift mood
For the days that feel a little heavier, or when you simply want a cup that feels like warmth in a mug.
- Lemon balm. A beautiful daytime nervine, calming frayed nerves and lifting mood without any heaviness or sleepiness. Wonderful stirred into your morning routine.
- Holy basil (tulsi). Often called the queen of herbs, an adaptogen that calms while gently energising and helps modulate the stress hormone cortisol.
- Rose. Softly uplifting and heart-soothing, long used to nourish the spirit and ease low mood, especially on the more tender days of your cycle.
- Ashwagandha. Worth a third mention, as lowering cortisol so often brings a steadier, brighter mood along with it.
Try this blend
Two parts lemon balm, one part rose and half a part holy basil, steeped covered for six to eight minutes. A gentle, comforting cup for a heavier day.
Teas to reset the nervous system
And finally, the ones for when your whole system simply needs to exhale.
- Chamomile. The everyday classic, its compound apigenin binding to calming receptors in the brain to ease anxiety and support sleep.
- Passionflower. Wonderful if your thoughts tend to race, gently quietening mental chatter without heavy sedation.
- Lavender. Even by scent alone, slows the heart rate and softens anxiety, so a small amount goes a long way.
- Oat straw. A slower, more nourishing option, restoring frazzled nerves over time rather than just calming the moment.
- Valerian. The strongest ally here for deep rest, best kept for evenings and worth checking first if you take sleep or anxiety medication.
Try this blend
Two parts chamomile, one part lemon balm and half a part lavender, steeped covered for seven to ten minutes. It is the cup I reach for more than any other, and the one I would suggest starting with if you are new to blending your own.
A gentle reminder
You do not need every herb in this guide, and you certainly do not need to drink all of them today. Simply notice what your body is asking for, hormone support, PMS relief, a lift, a mood boost, or a moment of calm, and let that be your cup. These are suggestions to explore and enjoy, not a strict prescription, so please do have fun with the blends and make them your own. A gentle note of care: herbs are gentle, but they are still herbs, so if you are pregnant, breastfeeding, on medication or managing a health condition, it is always worth a quick check with your GP or a qualified herbalist before making any new one a daily habit.
A gentle note
This article is for gentle, supportive education and is not medical advice. Herbal teas are not a treatment for any condition and do not replace prescribed medication.
Written by
Brydee Thomas
Holistic health coach and founder of Radiant Bloom, supporting women through trying to conceive, pregnancy and the postpartum months. Evidence-based guidance, no programmes and no generic plans.