The Best Caffeine-Free Teas to Help You Unwind

Choose caffeine-free teas to unwind and promote overall health thanks to their antioxidants and soothing properties.

Chamomile, peppermint, and ginger teas are popular for relaxation, helping digestion, and easing nausea.

Lemon balm and elderberry teas are great for reducing stress, supporting immunity, and offering a delicious flavor experience.

 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. 

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 study1 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.

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

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 compounds7 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. 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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The 15 Best Supplements to Boost Your Immune System Right Now

An important note

No supplement will cure or prevent disease.

With the 2019 coronavirus COVID-19 pandemic, it’s especially important to understand that no supplement, diet, or other lifestyle modification other than social distancing and proper hygiene practices can protect you from COVID-19.

Currently, no research supports the use of any supplement to protect against COVID-19 specifically.

Your immune system consists of a complex collection of cells, processes, and chemicals that constantly defends your body against invading pathogens, including viruses, toxins, and bacteria .

Keeping your immune system healthy year round is key to preventing infection and disease. Making healthy lifestyle choices by consuming nutritious foods and getting enough sleep and exercise are the most important ways to bolster your immune system.

In addition, research has shown that supplementing with certain vitamins, minerals, herbs, and other substances can improve immune response and potentially protect against illness.

However, note that some supplements can interact with prescription or over-the-counter medications you’re taking. Some may not be appropriate for people with certain health conditions. Be sure to talk with your healthcare provider before starting any supplements.

Here are 15 supplements that are known for their immune-boosting potential.
1. Vitamin D
Vitamin D is a fat soluble nutrient essential to the health and functioning of your immune system.

Vitamin D enhances the pathogen fighting effects of monocytes and macrophages — white blood cells that are important parts of your immune defense — and decreases inflammation, which helps promote immune response .

Many people are deficient in this important vitamin, which may negatively affect immune function. In fact, low vitamin D levels are associated with an increased risk of upper respiratory tract infections, including influenza and allergic asthma .

Some studies show that supplementing with vitamin D may improve immune response. In fact, recent research suggests that taking this vitamin may protect against respiratory tract infections.

In a 2019 review of randomized control studies in 11,321 people, supplementing with vitamin D significantly decreased the risk of respiratory infections in people deficient in this vitamin and lowered infection risk in those with adequate vitamin D levels.

This suggests an overall protective effect.

Other studies note that vitamin D supplements may improve response to antiviral treatments in people with certain infections, including hepatitis C and HIV.

Depending on blood levels, anywhere between 1,000 and 4,000 IU of supplemental vitamin D per day is sufficient for most people, though those with more serious deficiencies often require much higher doses.

    summary

    Vitamin D is essential for immune function. Healthy levels of this vitamin may help lower your risk of respiratory infections.

2. Zinc Zinc is a mineral that’s commonly added to supplements and other healthcare products like lozenges that are meant to boost your immune system. This is because zinc is essential for immune system function.

Zinc is needed for immune cell development and communication and plays an important role in inflammatory response.

A deficiency in this nutrient significantly affects your immune system’s ability to function properly, resulting in an increased risk of infection and disease, including pneumonia.

Zinc deficiency affects around 2 billion people worldwide and is very common in older adults. In fact, up to 30% of older adults are considered deficient in this nutrient .

Numerous studies reveal that zinc supplements may protect against respiratory tract infections like the common cold.

What’s more, supplementing with zinc may be beneficial for those who are already sick.

In a 2019 study in 64 hospitalized children with acute lower respiratory tract infections (ALRIs), taking 30 mg of zinc per day decreased the total duration of infection and the duration of the hospital stay by an average of 2 days, compared with a placebo group.

Supplemental zinc may also help reduce the duration of the common cold .

Taking zinc long term is typically safe for healthy adults, as long as the daily dose is under the set upper limit of 40 mg of elemental zinc.

Excessive doses may interfere with copper absorption, which could increase your infection risk.

    summary

    Supplementing with zinc may help protect against respiratory tract infections and reduce the duration of these infections.

3. Vitamin C

Vitamin C is perhaps the most popular supplement taken to protect against infection due to its important role in immune health.

This vitamin supports the function of various immune cells and enhances their ability to protect against infection. It’s also necessary for cellular death, which helps keep your immune system healthy by clearing out old cells and replacing them with new ones .

Vitamin C also functions as a powerful antioxidant, protecting against damage induced by oxidative stress, which occurs with the accumulation of reactive molecules known as free radicals.

Oxidative stress can negatively affect immune health and is linked to numerous diseases.

Supplementing with vitamin C has been shown to reduce the duration and severity of upper respiratory tract infections, including the common cold .

A large review of 29 studies in 11,306 people demonstrated that regularly supplementing with vitamin C at an average dose of 1–2 grams per day reduced the duration of colds by 8% in adults and 14% in children.

Interestingly, the review also demonstrated that regularly taking vitamin C supplements reduced common cold occurrence in individuals under high physical stress, including marathon runners and soldiers, by up to 50% .

Additionally, high dose intravenous vitamin C treatment has been shown to significantly improve symptoms in people with severe infections, including sepsis and acute respiratory distress syndrome (ARDS) resulting from viral infections.

These results confirm that vitamin C supplements may significantly affect immune health, especially in those who don’t get enough of the vitamin through their diet.

The upper limit for vitamin C is 2,000 mg. Supplemental daily doses typically range between 250 and 1,000 mg.

    summary

    Vitamin C is vital for immune health. Supplementing with this nutrient may reduce the duration and severity of upper respiratory tract infections, including the common cold.

4. Elderberry

Black elderberry (Sambucus nigra), which has long been used to treat infections, is being researched for its effects on immune health.

In test-tube studies, elderberry extract demonstrates potent antibacterial and antiviral potential against bacterial pathogens responsible for upper respiratory tract infections and strains of influenza virus.

What’s more, it has been shown to enhance immune system response and may help shorten the duration and severity of colds, as well as reduce symptoms related to viral infections.

A review of 4 randomized control studies in 180 people found that elderberry supplements significantly reduced upper respiratory symptoms caused by viral infections.

An older, 5-day study from 2004 demonstrated that people with the flu who supplemented with 1 tablespoon (15 mL) of elderberry syrup 4 times a day experienced symptom relief 4 days earlier than those who didn’t take the syrup — and were also less reliant on medication .

However, this study is outdated and was sponsored by the elderberry syrup manufacturer, which may have skewed results.

Elderberry supplements are most often sold in liquid or capsule form.

    Summary

    Taking elderberry supplements may reduce upper respiratory symptoms caused by viral infections and help alleviate flu symptoms. However, more research is needed.

5. Medicinal mushrooms

Medicinal mushrooms have been used since ancient times to prevent and treat infection and disease. Many types of medicinal mushrooms have been studied for their immune-boosting potential.

Over 270 recognized species of medicinal mushrooms are known to have immune-enhancing properties.

Cordyceps, lion’s mane, maitake, shitake, reishi, and turkey tail are all types that have been shown to benefit immune health .

Some research demonstrates that supplementing with specific types of medicinal mushrooms may enhance immune health in several ways and reduce symptoms of certain conditions, including asthma and lung infections.

For example, a study in mice with tuberculosis, a serious bacterial disease, found that treatment with cordyceps significantly reduced bacterial load in the lungs, enhanced immune response, and reduced inflammation, compared with a placebo group.

In a randomized, 8-week study in 79 adults, supplementing with 1.68 grams of cordyceps mycelium culture extract led to a significant 38% increase in the activity of natural killer (NK) cells, a type of white blood cell that protects against infection .

Turkey tail is another medicinal mushroom that has powerful effects on immune health. Research in humans indicates that turkey tail may enhance immune response, especially in people with certain types of cancer .

Many other medicinal mushrooms have been studied for their beneficial effects on immune health as well. Medicinal mushroom products can be found in the form of tinctures, teas, and supplements.

    summary

    Many types of medicinal mushrooms, including cordyceps and turkey tail, may offer immune-enhancing and antibacterial effects.

6–15. Other supplements with immune-boosting potential
Aside from the items listed above, there are many supplements that may help improve immune response:

    Astragalus. Astragalus is an herb commonly used in Traditional Chinese Medicine (TCM). Animal research suggests that its extract may significantly improve immune-related responses.

    Selenium. Selenium is a mineral that’s essential for immune health. Animal research demonstrates that selenium supplements may enhance antiviral defense against influenza strains, including H1N1.

    Garlic. Garlic has powerful anti-inflammatory and antiviral properties. It has been shown to enhance immune health by stimulating protective white blood cells like NK cells and macrophages. However, human research is limited.

    Andrographis. This herb contains andrographolide, a terpenoid compound found to have antiviral effects against respiratory disease-causing viruses, including enterovirus D68 and influenza A.

    Licorice. Licorice contains many substances, including glycyrrhizin, that may help protect against viral infections. According to test-tube research, glycyrrhizin exhibits antiviral activity against severe acute respiratory syndrome-related coronavirus (SARS-CoV).

    Pelargonium sidoides. Some human research supports the use of this plant’s extract for alleviating symptoms of acute viral respiratory infections, including the common cold and bronchitis. Still, results are mixed and more research is needed.

    B complex vitamins. B vitamins, including B12 and B6, are important for healthy immune response. Yet, many adults are deficient in them, which may negatively affect immune health.

    Curcumin. Curcumin is the main active compound in turmeric. It has powerful anti-inflammatory properties, and animal studies indicate that it may help improve immune function .

    Echinacea. Echinacea is a genus of plants in the daisy family. Certain species have been shown to improve immune health and may have antiviral effects against several respiratory viruses, including respiratory syncytial virus and rhinoviruses.

    Propolis. Propolis is a resin-like material produced by honeybees for use as a sealant in hives. Though it has impressive immune-enhancing effects and may have antiviral properties as well, more human research is needed.

According to results from scientific research, the supplements listed above may offer immune-boosting properties.

However, keep in mind that many of these supplements’ potential effects on immune health have not been thoroughly tested in humans, highlighting the need for future studies.

    Summary

    Astragalus, garlic, curcumin, and echinacea are just some of the supplements that may offer immune-boosting properties. Still, they have not been thoroughly tested in humans, and more research is needed.

The bottom line

Many supplements on the market may help improve immune health. Zinc, elderberry, and vitamins C and D are just some of the substances that have been researched for their immune-enhancing potential.

However, although these supplements may offer a small benefit for immune health, they should not and cannot be used as a replacement for a healthy lifestyle.

Maintaining a balanced diet, getting enough sleep, engaging in regular physical activity, and not smoking are some of the most important ways to help keep your immune system healthy and reduce your chances of infection and disease.

If you decide that you want to try a supplement, speak with your healthcare provider first, as some supplements may interact with certain medications or are inappropriate for some people.

Moreover, remember that there is no scientific evidence to suggest that any of them can protect against COVID-19 — even though some of them may have antiviral properties. 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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