8 Caffeine-Free Teas Recommended by Dietitians for Calmness and Relaxation

Tea is a year-round favorite, but there’s something especially comforting about sipping a warm cup while reading a book or enjoying a classic film during the colder months. However, for those sensitive to caffeine, especially in the afternoon or evening, finding a soothing alternative becomes essential.

Caffeine-free teas are the perfect solution. Unlike traditional caffeinated options such as black, green, white, oolong, pu-erh, and red teas, there’s a wide variety of decaffeinated choices available. These teas not only help you unwind but also come with numerous health benefits.

“Tea is widely recognized for its antioxidant properties, including flavonoids and catechins, which help reduce oxidative stress in the body. Certain teas also contain trace amounts of minerals like potassium, magnesium, and manganese, depending on the variety,” explains Jamie Adams, MS, RDN, a women’s health dietitian. With Adams’ expertise, we’ve curated a list of the best caffeine-free teas that are perfect for cozy winter nights and offer health benefits.

Things to Consider Before Starting

Before exploring our top picks, it’s essential to understand the distinction between decaffeinated and non-caffeinated teas. “Decaffeinated teas might still contain trace amounts of caffeine,” Adams notes. “A study revealed that decaffeinated teas have less than 12 mg of caffeine per serving, whereas herbal teas typically contain no caffeine at all.”

Additionally, the nutrient content in tea can vary. “Factors like steeping time and water temperature can influence the release of antioxidants and other beneficial compounds, affecting the tea’s health benefits,” Adams explains. She also advises pregnant and breastfeeding individuals to consult their healthcare provider before consuming herbal teas, as some herbs may not be suitable during these periods.

8 Soothing Caffeine-Free Teas to Try

1. Chamomile Tea

Chamomile is a top choice among herbal teas, often enjoyed for its calming effects after a busy day and its ability to enhance sleep quality. “Chamomile tea may also assist in reducing inflammation and improving digestion,” Adams explains. These benefits make it an excellent option for boosting immune health, especially during cold and flu season.

2. Peppermint Tea

The invigorating taste of peppermint is not only festive, particularly during winter, but also incredibly refreshing and beneficial for health. “Peppermint is renowned for relieving digestive issues, bloating, and nausea, while also helping to relax muscles and ease headaches,” Adams notes. The essential oil in peppermint tea is also known to clear sinus congestion, making it a great choice for the season.

3. Ginger Tea

“Ginger tea has been a lifesaver during my pregnancies, especially for managing morning sickness—it’s a potent remedy for digestion and nausea relief,” Adams shares. “It also boasts anti-inflammatory properties and supports immune health.” Its calming effects on the digestive system can help reduce bloating, and it may also relieve congestion and wet coughs by acting as an expectorant and relaxing airway muscles.

4. Lemon Balm Tea

Lemon balm tea, with its subtle and mild flavor, is a must-try for tea enthusiasts. “A perfect choice before bedtime, this mildly citrusy tea promotes relaxation, reduces stress and anxiety, and aids in combating insomnia. It’s also thought to enhance cognitive function and digestion,” Adams explains. Packed with antioxidants, this herbal tea helps reduce inflammation and neutralizes free radicals, thanks to its rich content of plant compounds like rosmarinic acid, gallic acid, and flavonoids.

5. Hibiscus Tea

Hibiscus tea, known for its striking deep pink hue and tangy-sweet flavor, is a staple on many coffee shop menus. “When I need a break from water but still want to stay hydrated, hibiscus tea is my go-to—it’s refreshing, packed with antioxidants like vitamin C, and great for immune health,” Adams shares. This tea is also rich in quercetin, a powerful compound that supports immunity and may protect brain health, as shown in a 2021 animal study. Additionally, hibiscus tea promotes heart health by aiding in blood pressure and cholesterol management.

6. Decaf Green Tea

Green tea is celebrated as one of the healthiest beverages, packed with bioactive compounds like epigallocatechin gallate (EGCG), catechins, quercetin, and kaempferol, which benefit heart, gut, immune, and metabolic health. “Decaf green tea provides these antioxidant benefits without the caffeine,” Adams explains. “However, the decaffeination process may reduce some of its antioxidant content, depending on the method used.”

Higher-quality tea brands often preserve more of these beneficial compounds during decaffeination, but it’s best to verify with the manufacturer. Additionally, as the only decaf option in this list, decaf green tea may still contain minimal traces of caffeine.

7. Turmeric Tea

Turmeric has earned its reputation as a bonafide superfood, celebrated for its impressive health benefits. “The active compound in turmeric, curcumin, is a powerful anti-inflammatory that supports joint health, digestion, and immune function,” Adams notes. Often paired with ginger, lemon, or honey, turmeric tea not only enhances its health benefits but also delivers a warm, soothing flavor.

8. Elderberry Tea

Elderberry is a well-known ingredient in cough syrups and immune-boosting supplements, and for good reason. This deep purple berry is rich in phytonutrients, which help reduce inflammation and support heart, brain, metabolic, and immune health. It has also been shown to be effective in treating various respiratory conditions.