Lavender Tea Benefits: Science-Backed Health Effects and How to Use It

Lavender tea has been cherished for centuries as a natural remedy for various health concerns. Made by steeping the purple buds of the Lavandula angustifolia plant in hot water, this aromatic herbal tea is beloved for its calming properties and potential therapeutic benefits.

While lavender has been traditionally used in folk medicine across different cultures, modern scientific research is beginning to validate many of its purported health effects. From supporting mental wellness to improving sleep quality, lavender tea offers several evidence-based benefits worth exploring.

In this comprehensive guide, we’ll examine the science behind lavender tea benefits, how to prepare it properly, and important safety considerations you should know before incorporating it into your wellness routine.

What Is Lavender Tea?

Lavender tea is an herbal infusion created by brewing dried lavender flowers in hot water. Unlike true teas derived from the Camellia sinensis plant, lavender tea is naturally caffeine-free, making it an excellent choice for evening consumption.

The most commonly used species for tea is Lavandula angustifolia, also known as English lavender or true lavender. This variety contains beneficial compounds including linalool, linalyl acetate, and various flavonoids that contribute to its therapeutic properties.

The tea has a distinctive floral flavor with slightly sweet and herbaceous notes. While some people enjoy it plain, others prefer to blend it with other herbs or add natural sweeteners like honey.

Evidence-Based Health Benefits of Lavender Tea

1. Supports Mental Health and Reduces Anxiety

One of the most well-researched benefits of lavender is its positive effect on mental health, particularly in reducing anxiety and depression symptoms.

Research indicates that bioactive compounds in lavender can influence neurotransmitter activity in the brain, particularly affecting GABA (gamma-aminobutyric acid) pathways. This interaction may help produce calming effects and regulate mood.

A clinical study involving 60 older adults demonstrated that participants who consumed two cups of lavender tea twice daily for two weeks experienced significantly greater reductions in anxiety and depression scores compared to those receiving a placebo.

Another investigation focused on postpartum mothers found that drinking one cup of lavender tea daily for two weeks, combined with mindfully appreciating its aroma, led to decreased fatigue and depressive symptoms. This suggests that both the compounds in the tea and the aromatherapeutic effects of inhaling its scent contribute to mental health benefits.

While these findings are promising, it’s important to note that lavender tea should complement, not replace, professional mental health treatment. Anyone experiencing persistent anxiety or depression should consult with a healthcare provider for appropriate care.

2. Enhances Sleep Quality

If you struggle with falling asleep or staying asleep, lavender tea might offer a natural solution. The sedative properties of lavender have been studied extensively, with research showing positive effects on sleep parameters.

Studies on lavender aromatherapy have demonstrated significant improvements in sleep quality. Research involving individuals undergoing chemotherapy found that those who inhaled lavender essential oil for 20 minutes before bedtime experienced better sleep quality and reduced fatigue compared to control groups.

Similarly, new mothers who practiced lavender aromatherapy showed substantial improvements in sleep quality over an eight-week period.

While specific research on lavender tea’s effects on sleep is limited, the combination of consuming the tea’s beneficial compounds and inhaling its calming aroma before bedtime may create a synergistic effect that promotes better rest.

The ritual of preparing and sipping warm lavender tea can also serve as a relaxing bedtime routine, signaling to your body that it’s time to wind down. This behavioral aspect shouldn’t be underestimated in its contribution to improved sleep hygiene.

3. May Alleviate Menstrual Discomfort

Many women experience abdominal cramping and discomfort before or during menstruation. Lavender may offer natural relief for these symptoms.

A comprehensive review of studies found that lavender oil aromatherapy was particularly effective at reducing menstrual cramping and associated discomfort, especially when combined with gentle abdominal massage.

While research specifically on drinking lavender tea for menstrual symptoms is sparse, the anti-inflammatory and muscle-relaxing properties of lavender compounds suggest potential benefits. The warmth of the tea itself may also provide comfort and help relax tense abdominal muscles.

Many women report that sipping lavender tea while experiencing menstrual discomfort provides a soothing effect, though more rigorous scientific studies are needed to definitively establish this benefit.

4. Promotes Skin Health

Lavender possesses several properties that can benefit skin health, including anti-inflammatory, antimicrobial, and antioxidant effects.

Research has shown that lavender oil applied topically may help enhance skin cell health and function, reduce oxidative stress that contributes to aging, boost wound healing, and strengthen the skin’s protective barrier.

Laboratory studies have also demonstrated that lavender exhibits antimicrobial activity against various bacteria and fungi, including E. coli, Staphylococcus aureus, and Candida albicans. This suggests potential applications in supporting skin health and preventing certain infections.

While most skin-related research focuses on topical application rather than tea consumption, the antioxidants consumed through lavender tea may contribute to overall skin health from within. Additionally, staying hydrated by drinking herbal teas supports skin moisture and appearance.

5. Contains Powerful Antioxidants

Lavender is rich in polyphenols and other antioxidant compounds that help protect your cells from damage caused by harmful free radicals. This oxidative stress is implicated in various chronic diseases and the aging process.

By regularly consuming antioxidant-rich beverages like lavender tea, you may support your body’s natural defense mechanisms against cellular damage. These protective effects extend throughout the body, potentially benefiting cardiovascular health, cognitive function, and immune system performance.

6. Supports Digestive Comfort

Traditionally, lavender has been used to soothe digestive upset and promote gastrointestinal comfort. The antispasmodic properties of lavender may help relax smooth muscles in the digestive tract, potentially easing bloating, gas, and mild stomach discomfort.

While scientific evidence for these digestive benefits is less robust compared to other lavender applications, many people report that drinking lavender tea provides relief from occasional digestive complaints. The warm liquid itself may also contribute to digestive comfort.

How to Prepare Lavender Tea

Making lavender tea at home is simple and allows you to control the strength and quality of your brew. Here’s how to prepare it:

Using Dried Lavender Buds

Ingredients:

• 1-2 teaspoons of dried culinary-grade lavender buds
• 8 ounces (240 ml) of freshly boiled water
• Optional: honey, lemon, or other herbs for flavor

Instructions:

1. Bring fresh water to a boil, then let it cool slightly to around 200°F (93°C).
2. Place the dried lavender buds in a tea infuser, tea ball, or directly in your cup.
3. Pour the hot water over the lavender.
4. Cover and steep for 5-10 minutes, depending on desired strength. Longer steeping creates a more intense flavor and potentially stronger effects.
5. Remove the lavender buds or strain the tea.
6. Add honey, lemon, or other natural flavorings if desired.
7. Sip slowly while inhaling the aromatic steam to maximize benefits.

Using Tea Bags

Pre-packaged lavender tea bags are convenient and widely available. Simply place one tea bag in a cup, add hot water, and steep according to package directions, typically 5-7 minutes.

Lavender Tea Blends

Lavender pairs beautifully with other herbs and can be blended to create custom tea combinations:

• Lavender and Chamomile: Enhanced calming effects for better sleep
• Lavender and Mint: Refreshing flavor with digestive benefits
• Lavender and Lemon Balm: Mood-boosting and anxiety-reducing properties
• Lavender and Rose: Floral blend with antioxidant benefits

Other Ways to Use Lavender

Beyond tea, lavender can be incorporated into your wellness routine in several ways:

Aromatherapy

Use a few drops of lavender essential oil in a diffuser to disperse the calming scent throughout your space. Alternatively, place drops on a cotton ball or tissue and inhale directly. This method is supported by substantial research showing stress reduction and improved mood.

Topical Application

Always dilute lavender essential oil with a carrier oil (such as coconut, jojoba, or almond oil) before applying to skin. A safe dilution ratio is typically 2-3 drops of essential oil per teaspoon of carrier oil. Perform a patch test on a small area of skin first to check for any adverse reactions.

Diluted lavender oil can be massaged into temples for headache relief, applied to the abdomen for menstrual cramping, or used as part of a relaxing pre-bedtime ritual.

Bath Soaks

Add dried lavender buds or a few drops of lavender essential oil to bathwater for a relaxing soak that combines aromatherapy benefits with warm water’s muscle-relaxing effects.

Safety Considerations and Potential Side Effects

While lavender tea is generally considered safe for most people when consumed in moderate amounts, there are some important precautions to be aware of:

Common Side Effects

Some individuals may experience mild side effects from consuming lavender products, including:

• Nausea or upset stomach
• Headache
• Increased burping
• Diarrhea or constipation
• Changes in appetite

These effects are typically mild and resolve on their own. If symptoms persist or worsen, discontinue use and consult a healthcare provider.

Allergic Reactions

People with allergies to lavender or other plants in the Lamiaceae (mint) family may experience allergic reactions. Symptoms can include skin rash, itching, difficulty breathing, or swelling. If you experience any signs of an allergic reaction, stop using lavender immediately and seek medical attention.

Drug Interactions

Lavender may interact with certain medications, particularly:

• Sedatives and sleep medications: Lavender’s calming effects may enhance the effects of sedative medications, potentially causing excessive drowsiness.
• Blood pressure medications: Some research suggests lavender may lower blood pressure, which could interact with antihypertensive drugs.
• Anesthesia: Due to its effects on the central nervous system, it’s recommended to stop using lavender at least two weeks before scheduled surgery.

If you’re taking any medications, consult with your healthcare provider before regularly consuming lavender tea or using lavender supplements.

Special Populations

Pregnancy and Breastfeeding: There is insufficient research on the safety of lavender tea during pregnancy and lactation. Pregnant and breastfeeding women should consult their healthcare provider before consuming lavender tea regularly.

Children: While lavender tea is likely safe for older children in small amounts, it’s best to consult a pediatrician before giving lavender products to young children.

Hormonal Effects: Some early research suggested that lavender oil might have hormone-like effects, though more recent studies have not confirmed this concern. Nevertheless, individuals with hormone-sensitive conditions should discuss lavender use with their healthcare provider.

Quality and Purity Concerns

When purchasing lavender for tea or lavender supplements, quality matters. Choose organic, food-grade lavender from reputable sources to avoid pesticide contamination. Supplements and essential oils are not regulated as strictly as medications, so product quality can vary significantly between brands.

Look for products that have been third-party tested for purity and potency when possible.

How Much Lavender Tea Should You Drink?

There is no standardized recommended dosage for lavender tea, as research on optimal amounts is limited. However, most studies showing benefits have used 1-2 cups per day.

If you’re new to lavender tea, start with a small amount (half a cup) to see how your body responds. You can gradually increase to 1-2 cups daily if you tolerate it well and enjoy the taste.

Drinking lavender tea occasionally or as part of a varied herbal tea rotation is a sensible approach that minimizes the risk of any potential negative effects from excessive consumption.

Choosing Quality Lavender for Tea

Not all lavender is suitable for consumption. Keep these tips in mind when selecting lavender for tea:

• Food-grade or culinary lavender: Always choose lavender specifically labeled as safe for consumption. Ornamental lavender may have been treated with pesticides or other chemicals not safe for ingestion.
• Organic certification: Organic lavender is grown without synthetic pesticides and is generally a safer choice.
• Lavandula angustifolia: This species is considered the best for culinary use and has the most pleasant flavor for tea.
• Proper storage: Store dried lavender in an airtight container away from light, heat, and moisture to preserve its beneficial compounds and flavor.
• Freshness: Lavender loses potency over time. Purchase from sources with good turnover and use within a year for best results.

Lavender Tea vs. Lavender Essential Oil vs. Lavender Supplements

It’s important to understand the differences between various lavender products:

Lavender Tea: Made by steeping dried flowers, this is the gentlest form with the lowest concentration of active compounds. It’s safe for regular consumption and combines the benefits of both ingesting lavender compounds and inhaling the aromatic steam.

Lavender Essential Oil: A highly concentrated extract that should never be consumed undiluted. Essential oils are primarily used for aromatherapy or topical application after proper dilution. They contain much higher concentrations of active compounds than tea.

Lavender Supplements: Available in capsules or tablets, these contain concentrated lavender extracts. They typically provide standardized doses of active ingredients but lack the aromatherapy benefits of tea. Quality and purity can vary widely between brands.

Most research on lavender’s health benefits has focused on essential oil aromatherapy and oral supplements rather than tea specifically. However, tea offers a gentler, more holistic approach that may be preferable for daily use.

Frequently Asked Questions

Can I drink lavender tea every day?

Yes, for most people, drinking 1-2 cups of lavender tea daily is considered safe. However, if you’re pregnant, breastfeeding, taking medications, or have underlying health conditions, consult with a healthcare provider first.

Does lavender tea contain caffeine?

No, pure lavender tea is naturally caffeine-free, making it an excellent choice for evening consumption or for those avoiding caffeine.

When is the best time to drink lavender tea?

Many people prefer drinking lavender tea in the evening due to its calming properties, particularly 30-60 minutes before bedtime. However, it can be enjoyed any time you need relaxation or stress relief.

Can I use fresh lavender instead of dried?

Yes, fresh lavender can be used for tea, though the flavor may be slightly different. Use about twice as much fresh lavender as you would dried, as fresh flowers have higher moisture content and lower concentration of flavor compounds.

How long does lavender tea last?

Dried lavender buds stored properly in an airtight container away from light and heat will maintain quality for about one year. Brewed tea should be consumed within 24 hours when refrigerated.

Can children drink lavender tea?

While lavender tea is likely safe for older children in moderate amounts, it’s best to consult with a pediatrician before giving it to young children, especially if they’re taking any medications.

Will lavender tea make me drowsy?

Lavender has mild sedative properties and may promote relaxation, but most people don’t experience significant drowsiness from tea alone. However, individual responses vary, so it’s wise to see how you react before drinking it when you need to be alert.

The Bottom Line

Lavender tea offers a range of potential health benefits backed by growing scientific evidence. From reducing anxiety and improving sleep quality to supporting skin health and providing antioxidant protection, this aromatic herbal tea can be a valuable addition to a healthy lifestyle.

While most research has focused on lavender essential oil and concentrated extracts rather than tea specifically, the combination of ingesting beneficial compounds and inhaling lavender’s calming aroma makes tea a uniquely holistic option.

Lavender tea is generally safe for most people when consumed in moderation, though it’s always wise to consult with a healthcare provider if you have underlying health conditions, are pregnant or breastfeeding, or take medications that might interact with lavender.

Whether you’re seeking better sleep, stress relief, or simply enjoy exploring herbal teas, lavender tea provides a pleasant, aromatic way to support your wellness naturally. Start with a cup this evening and discover how this time-honored remedy might benefit you.

Sources:

• PubMed – National Library of Medicine
• PubMed Central (PMC)
• National Center for Complementary and Integrative Health – Lavender
• ScienceDirect – Peer-reviewed Research
• FDA – Dietary Supplements