By Introduction
When folks are looking for an anti-inflammatory tea, they often want something easy to find; warm and soothing that can help them to feel a little less anxious by providing them with some internal calmness. Unfortunately, not every type of tea marketed as “healthy” actually deserves the hype.
Research has shown that tea has some evidence of possessing polyphenols and other plant substances that can reduce inflammation and promote the reduction of free radicals through their antioxidant properties; however, there is still scientific debate about whether or not they are an effective treatment for these conditions, as there isn’t enough evidence to conclusively prove their efficacy. A good tea has many benefits to your body and will also complement a more healthful lifestyle.
If you are looking for the best anti-inflammatory tea for daily consumption, then it’s wise to select products that have legitimate, well-researched documentation supporting them.
Look for teas with pleasant flavors that you can consume on a regular basis – these are the types of products that I have created this guide around, as well as providing practical suggestions on how to use tea to reduce inflammation or pain without being duped by exaggerated marketing claims.
1. Green Tea:
Green tea is one of the most heavily researched types of anti-inflammatory beverages because it contains a high amount of catechins, particularly EGCG. Review of multiple studies conducted using either human subjects, animal subjects or laboratory conditions indicates that EGCG and other green tea polyphenols may play a role in modulating inflammatory pathways, such as NF-κB pathway, within the body.
Green tea is an excellent option for those looking for a low-calorie beverage that is easy to prepare on a daily basis. According to the NCCIH, green tea has not presented safety issues when consumed as a beverage by most adult populations; however, due to its caffeine content, caution is advised when taking larger amounts frequently over time.
2. Ginger Tea:
Ginger is one of the most popular choices out there, and with good cause. The NCCIH indicates that there is mixed evidence about whether ginger actually reduces specific inflammatory symptoms, as some studies have been deemed of better quality than others; nevertheless, ginger remains a viable option for natural pain treatment through tea consumption.
The aroma of ginger has a warming and soothing effect, and is conducive to consumption both following meals or on days when you feel fatigued. If you’re after a natural anti-inflammatory drink that has pleasant taste, but isn’t heavy, then ginger should be heavily considered for daily use as a fantastic drink to help you mitigate inflammation and manage your symptoms.
3. Turmeric Tea:
Curcumin is the active ingredient in turmeric, and since then it has been well-studied for its anti-inflammatory properties, which is why turmeric (or turmeric tea) is so popular.
Curcumin has been shown in systematic reviews to interact with many inflammation-related targets; additionally, the findings of clinical reviews suggest that curcumin may aid in the improvement of inflammation and pain in populations with arthritis.
It’s essential to approach your expectations regarding turmeric in a realistic fashion: turmeric (or turmeric tea) is not the same as taking a high-dose curcumin supplement. According to NCCIH, the current available evidence is insufficient to state with certainty that oral curcumin or turmeric is helpful for many conditions, but continuing to use turmeric in a tea form as an anti-inflammatory herbal tea where appropriate is still a good choice..
4. Chamomile Tea
Chamomile offers one of the most relaxing teas available and is also well-supported with scientific evidence. The current available literature regarding chamomile has documented many of the tea’s medicinal properties, and numerous reviews show chamomile’s anti-inflammatory properties; however, research documenting its usefulness as a natural anti-inflammatory is also ongoing and remains inconclusive, as more systematic research is urgently required.
Chamomile has become particularly well-suited for helping people relax before bedtime, due to its lack of caffeine and ease of transformation into a nighttime ritual. The only caveat regarding chamomile is that the National Center for Complementary and Integrative Health has reported potential interactions with warfarin and certain sedative medications, thus it is wise to consider these warnings when using chamomile in combination with prescribed medications.
5. Peppermint Tea
While peppermint tea isn’t necessarily the best-known tea for reducing inflammation, peppermint and menthol have previously been researched for their anti-inflammatory effects. Those reviews have shown peppermint and menthol potentially affecting different pathways of inflammation. In addition, there are many studies about peppermint essential oil that continue the interest in this ingredient.
Many people choose peppermint tea because it is refreshing and easy on the stomach; this makes it a good choice to use as one of the options for natural, anti-inflammatory beverages. Using this as one of the options gives you another variety of beverage and is a good idea to have on hand.
6. Rooibos Tea
Rooibos tea is an herbal tea that does not have caffeine and has high potential for being an antioxidant and an anti-inflammatory tea. As of this writing, most of the research supporting the use of rooibos as a herbal tea is based upon animal and cell studies; nevertheless, there appears to be some evidence that rooibos does provide health benefits for humans.
Rooibos tea makes an excellent choice for people wanting a calm and low-stimulation beverage late in the day. Additionally, rooibos would allow you to easily build a daily habit of drinking an anti-inflammatory beverage on a sustainable basis.
7. Hibiscus Tea
Tart, zingy Hibiscus tea has a plethora of supporting research as a functional nourishment. Studies providing reporting have identified antioxidant, antihypertensive and anti-inflammation properties of hibiscus, such as one study that demonstrated reduced inflammatory markers in cell cultures using hibiscus extracts.
It also provides an alternative to added sugars by providing great flavor to satisfy cravings. If you take medication for your blood pressure, use caution as hibiscus can lower your blood pressure.
8. Tulsi (Holy Basil) Tea
With an extensive traditional background and modern critiques illustrating Tulsi’s anti-inflammatory properties, as well as its pain relief, antioxidant effects, and immunomodulatory actions, several recent PubMed reviews have described Tulsi’s ability to modulate inflammation as possibly aiding in the reduction of signs of chronic inflammation.
For those wishing to drink herbal tea with anti-inflammatory properties which also has a pleasant aroma (and slightly spicy flavour), Tulsi is an excellent option to consider; it has a very soothing, unique and enjoyable quality to the taste without requiring a great deal of effort to prepare.
9. Cinnamon Tea
Cinnamon tea is comforting and delicious, and the good news is that it’s very simple to make on a regular basis. A lot of the research on the benefits of cinnamon has focused on the anti-inflammatory and antioxidant properties of the spice and has primarily come from lab and animal studies, but research is being done to investigate what role cinnamon plays in the human body.
Although this is not the strongest tea to use for pain and inflammation, it certainly is one of the most enjoyable. The reason this is important is that any tea that has anti-inflammatory and/or analgesic properties can only be beneficial if you are able to consume it regularly.
10. Lemon Balm Tea
Lemon balm is primarily recognized for its calming properties; however, some users have noted that it has also been praised for providing effective anti-inflammatory, antispasmodic, and antioxidant benefits. Therefore, it is a great choice for those looking to wind down in the evening with something easy to use and calming.
While it may not seem like much on its own, lemon balm can be one of the most useful natural products available to help develop a more relaxing routine using beverages designed to reduce inflammation. Therefore, lemon balm is an herb that should receive more attention than it typically does.
Helpful Tips for Getting More Anti-Inflammatory Tea Benefits
Build your anti-inflammatory tea routine on a foundation of Habit, NOT Intensity. While tea isn’t a solution for chronic inflammation, it helps to support healthy habits when incorporated into a lifestyle that includes sleep, exercise/movement, hydration, and following a balanced diet.
It is worth noting that NCCIH also states that ‘natural’ doesn’t equal safe.
Incorporating a few simple habits will help with building your anti-inflammatory tea routine:
1. Choose unsweetened tea most of the time
2. Alternate between caffeinated and decaffeinated options
3. Listen to how your body responds, especially with green tea, chamomile, and concentrated herbal tea products.
Consider a logical rotation of teas for your routine, such as drinking green tea in the morning, drinking ginger tea after meals, and then drinking either chamomile or rooibos at night. This keeps the schedule easy and allows your anti-inflammatory tea routine to seem more manageable.
Conclusion
The takeaway is clear: the best tea for reducing inflammation is one that has a decent amount of scientific evidence supporting its effectiveness, is enjoyable to drink, and is consumed regularly. The most widely accepted teas with anti-inflammatory properties based on research include: green tea, ginger tea, turmeric tea and chamomile tea. Possible options not as commonly researched include: peppermint tea, rooibos tea, hibiscus tea, tulsi tea (also known as holy basil), cinnamon tea and lemon balm tea.
Tea can easily be incorporated into your daily routine if you use the right ingredients, are realistic with your expectations and pay attention to how your body responds to the tea you consume.
FAQs
1. What is the best anti-inflammatory tea overall?
Green tea is probably the best overall anti-inflammatory tea because it has a lot of research backing and is relatively easy to drink on a regular basis. If you are looking for caffeine-free options, both chamomile and rooibos are good alternatives to consider.
2. Will drinking herbal anti-inflammatory tea alone help reduce chronic inflammation?
While the use of tea can be part of a balanced health routine, it is not enough to treat chronic inflammation on its own. Long-term results depend on sleeping habits, dietary habits, being physically active, and getting medical help when needed.
3. Can I drink tea daily for pain and inflammation?
Many people can drink tea daily; this really depends on the kind of tea you want to drink and your overall health. For example, green tea has caffeine, and there are some herbs (e.g. chamomile) that might be problematic as far as interaction with medicines or other foods, so if you are going to drink tea daily, do so with caution and thoughtfulness.
4. When should I drink anti-inflammatory tea?
This really depends on the type of tea you are drinking. For example, drinking green tea is typically better done in the morning, while drinking chamomile, rooibos, and/or lemon balm is done more commonly at night because they are caffeine-free and provide a more soothing effect.