Making Herbal Teas

The Healing Power of Herbal Teas

Herbal teas are one of the simplest and most effective ways to use herbal medicine. Preparing them can be as easy as steeping a single cup of tea, making this method accessible to anyone. Teas work especially well for long-term, gentle healing and excel as a form of preventative care. At the same time, they can also be used in more immediate situations—such as soothing nausea, easing fever, or calming the body during sudden illness. Simply sipping tea can be comforting, bringing both physical and emotional relief.

Drinking tea extracts valuable vitamins, minerals, and medicinal compounds from plants. There are many ways to prepare herbal tea: you can use disposable tea bags, strain loose herbs directly in hot water, or place them in a reusable infuser ball. For chronic conditions, it can be helpful to prepare a full pot of tea and keep it in the refrigerator, ready to be reheated or sipped cold throughout the day.

Dried herbs are often more effective than fresh, since their plant cells are already broken down during the drying process. If you use fresh herbs, you’ll generally need to use a larger amount to achieve the same strength.

Methods of Making Herbal Teas

Cold Infusion

Steep herbs in cold water until the flavor and strength are to your liking. Cold infusions preserve mucilage compounds—soothing agents that only extract in cold water—making them especially useful for sore throats or respiratory irritation.

Warm Infusion

Steep herbs in warm (not boiling) water. Warm infusions are gentle, soothing, and comforting, especially for those who are ill or run-down. Avoid using water that is too hot, as it can make the tea bitter and destroy delicate compounds.

Solar Infusion (Sun Tea)

Place herbs in a covered jar or pan of water and let them steep outdoors in the sun for several hours, or until the flavor reaches your preference. This method is slow and natural, using sunlight instead of direct heat.

Decoction

Simmer tougher plant materials such as roots, barks, and nuts in covered water for 15–20 minutes. This longer process helps release the medicinal properties from denser plant matter that doesn’t break down easily through standard infusions.

Basic Herbal Tea Ratios

Here are some general guidelines you can follow when preparing teas:

1. Single Cup (Infusion): Use about 1 teaspoon of dried herbs or 1 tablespoon of fresh herbs per 8 oz (1 cup) of water.
2. Pot of Tea (Infusion): Use about 1 tablespoon of dried herbs per 16 oz (2 cups) of water, or scale up to 4–6 tablespoons per quart (32 oz) of water.
3. Decoction (roots, bark, seeds, nuts): Use about 1–2 tablespoons of dried material per 16 oz (2 cups) of water, simmering for 15–20 minutes.
4. Cold Infusion: Use 1 tablespoon dried herb per cup of cold water, let steep 4–8 hours (overnight is best)
   

Tip: Adjust ratios based on the strength of the herb and your own taste. Gentler herbs like chamomile may need a bit more, while stronger ones like peppermint or ginger may need less.

Health Benefits of Herbal Teas

Studies suggest that herbal teas may support the body in many ways, including:

1. Lowering cholesterol
2. Supporting weight management
3. Aiding in heart health
4. Reducing risks of certain cancers and diabetes
5. Promoting mental clarity and alertness

Tea Preparation Tip

When preparing a warm infusion:

1. Always bring your water to a boil first, then remove it from heat before adding your herbs. Adding herbs to actively boiling water can destroy many beneficial compounds.
2. Cover your tea while steeping for 10–15 minutes. This helps preserve essential oils and medicinal properties that would otherwise evaporate.
   

By preparing teas with care, you can capture the full healing potential of the plants and turn each cup into a powerful act of wellness.

📚 Sources

1. Chevallier, Andrew. Encyclopedia of Herbal Medicine. DK Publishing, 2016.
   
2. – A foundational text for herbalists covering preparation methods, ratios, and medicinal uses of herbs.
3. Hoffmann, David. Medical Herbalism: The Science and Practice of Herbal Medicine. Healing Arts Press, 2003.
   
4. – Detailed guidance on herbal preparation, including infusions, decoctions, and medicinal compounds.
5. Mayo Clinic Staff. “Herbal Tea: Are There Health Benefits?” Mayo Clinic, 2022.
   
6. – Overview of potential health benefits of herbal teas, including heart health, diabetes, and weight management.
   
7. 👉 Mayo Clinic Article
8. National Center for Complementary and Integrative Health (NCCIH). “Herbs at a Glance.” U.S. Department of Health & Human Services, 2023.
   
9. – Provides evidence-based summaries of herbs, their uses, safety considerations, and preparation.
   
10. 👉 NCCIH Herbs at a Glance
11. Weil, Andrew. “Tea: Health Benefits, Types, and How to Brew.” DrWeil.com, 2021.
    
12. – Practical discussion of tea preparation and documented benefits of herbal teas.
    
13. 👉 Dr. Weil on Tea
14. Balentine, D. A., Wiseman, S. A., & Bouwens, L. C. “The Chemistry of Tea Flavonoids.” Critical Reviews in Food Science and Nutrition, 1997.
    
15. – A scientific breakdown of tea compounds and their health impacts.