Herbal Tea: It May Not Be What You Think It Is

vickinps
Jan 20
7 min read

Updated: 4 days ago

WHAT IS TEA? (It really is not what you think it is: You may be surprised at the answer!)

Tea may not be what you think it is. There are two main types of teas: Basic teas and blended herbal teas. And here’s information that may surprise you: MANY herbal “teas” are not “teas” at all because they do not contain the tea plant (Camellia sinensis). Herbal "teas" are actually called “tisanes”. Teas and tisanes are both known as "infusions", and many carry unique yet equally supportive properties for health and wellness.

Tea and Tisane Varieties

1. True Teas. “Real teas” are made from the basic tea plant Camellia sinensis. These include

Black teas [Darjeeling, Assam, Turkish, and Ceylon])
Green tea
Oolong teas
White
Pu-erh

2. Blended herbal teas –These teas include one of the true teas mentioned above with the addition of an herb substance (plant, extract, oil, or powder). A few well-known, popular examples include: Chai Tea (black tea and cardamom, cinnamon, ginger, and cloves), Jasmine Green Tea: Green tea base with jasmine blossoms, and Mint Tea: Black tea base and peppermint leaves

3. Herbal “teas” (technically “tisanes”) - As mentioned, these are not actually “teas” because they do not contain any authentic tea (Camellia sinensis). They consist solely of herbs, flowers, spices, or fruits and are otherwise considered “tisanes” or “herbal infusions”. They are typically prepared like true and blended teas. However, to make understanding tisanes, their preparations, and uses easier, they are referred to as "teas" or "infusions."

Potential Health Benefits of True and Herbal "Teas"

Many teas made from herbs and supplements are used to support health and wellness. They claim to help support both the body and mind. Some people drink tea for prevention, others for recovery, and still others drink tea for enjoyment and to feel good. Whatever the reason, tea has been found to support overall well-being, offering comfort, balance, and a boost to health and daily life.

Everyday symptoms and the teas that claim to help those symptoms are discussed below. Lots of teas and infusions claim to do things like soothe a sore throat, calm a cough, and even ease cold or flu symptoms. There are even teas that claim to support heart health, digestion, urinary health, lower cholesterol, relieve muscle and joint pain, calm skin problems, and support emotional wellness. The list is endless.

Important Pointers About Buying and Drinking Tea

While many teas and infusions offer some support or relief for various problems, there are a few important points to keep in mind.

While some teas are well studied, others are not. Some of their health benefits are based on human and/or animal studies, and others are anecdotal properties passed down from generation to generation. While many teas show promise for health and well-being, more research is warranted. Nevertheless, drinking a particular tea for a specific symptom might help. In the meantime, be aware of a few things:

Most “teas” are well tolerated, but once in a while, a tea might interact with one of your medications; it might cause side effects or cause allergies.
Tea companies in the US are not required to test their products. While understanding all aspects of a tea or infusion's quality is important, many companies do not test for everything. Some do not test for pesticides, heavy metals, microbes, microplastics, levels of active ingredients, ethical working conditions, and other aspects of tea and manufacturing. Few tea producers review all criteria (they tend to do more testing in the EU). Some people like to know what is in the tea they are drinking. For those interested, the testing topic is discussed in more detail below.
Whether you are thinking of drinking ”tea” regularly or just want to have some on hand for a rainy day, you might benefit by reading articles and studies about the various teas. Some evidence-based sources include Harvard Health – Tea and Health, Does Drinking Tea Really Help Health? The National Center for Complementary and Integrative Health (NCCIH) website and PubMed.
If you feel ill, you can try some tea; however, if you are very ill and cannot seem to get better, you would be smart to consult with a healthcare provider.
Always consider safety.

Pay Attention to Manufacturer Testing of Tea

Tea: It really is not what you think it is: There may be other things in it besides tea

Microplastics

Microplastics are a relatively recent concern. There are a lot of microplastics in tea bags. Consuming too many microplastics has been shown to cause inflammation, immune and reproductive problems, among others. While some tea companies are moving to plastic-free tea bags, plastic is still present in most conventional tea bags from Bigelow, Kirkland, Lipton, Tazo, Trader Joe’s, and some Twinings (their bagged teas).

Many types of Numi, Pukka, Traditional Medicinals, Starwest, and Rishi teas, on the other hand, come in plastic-free tea bags. Stash decaf Premium tea and Yogi® Green Tea Pure Green Decaf – also come in plastic-free tea bags.

Another consideration for a plastic-free tea is whole-leaf tea. Use this in a stainless-steel strainer. Numi, Rishi, Starwest, and Twinings teas are some of the more popular brands that carry loose-leaf forms.

After a lot of research on the more popular teas and tisanes, my favorite is Starwest. They offer bagless teas and are very reputable, with third-party testing. Single‑herb tisanes (e.g., chamomile, peppermint, hibiscus, lemon balm, nettle)

Herbal blends
Organic options
Loose‑leaf and cut‑and‑sifted herbs suitable for infusion

Note: Don't forget to read the labels - be sure the tea mentions "plastic-free."

Organic Labeling

If I get an Organic Tea, will that assure its purity? N.

Just because it is labeled "organic" does not assure its "purity". Yes, it will be free from synthetic pesticides, herbicides, fertilizers, or GMOs, assuring a certain amount of purity, but the term "organic" does NOT mean that it has been safely tested for heavy metals or microbes.

Heavy Metals

Most teas can contain trace amounts of heavy metals, arsenic, cadmium, lead, and mercury but levels vary widely depending on where and how they’re grown. Contamination can come from soil, water, or air pollution, and while many teas test below regulatory limits, some can exceed safe thresholds if not carefully sourced.

Look for These Things...

If you want the highest level of purity, you need to be sure it is "third-party tested." A third-party tester is typically an outside agency that is not the manufacturer. Third-party testing extends beyond teas to herbs and supplements. It is done to check a product for several things:

Identity & potency testing – confirms the ingredient is present at the labeled dose.

Contaminant screening – Often looks for heavy metals (lead, arsenic, cadmium, mercury), microbes (E. coli, Salmonella), pesticides, residual solvents, and undeclared adulterants.

Manufacturing audits – endone for most, if not all, contaminants.

Some of the best-known third-party testers include Eurofins, Qalitex, Alkemist Labs, and SGS. Certification bodies like USP and NSF are also main players in independent third-party testing of teas and herbs. You can also contact a company to request a COA (Certificate of Analysis) for certain products.

The Most Trusted and Tested Brand I Recommend: STARWEST

Buying or Creating Tea Blends

If you are interested in a good herbal "tea" or infusion, you can buy the blend from a good tea company, create your own from recommended oils or add your own herbs.

Making Tea Blends from OILS

Make your own blend from recommended oils. Review these safe measures:
- DO NOT ADD THESE OILS DIRECTLY TO TEAS/HOT WATER - Add to dry tea or a carrier like honey first
- Add food-grade extracts and oils following these rules:
1) Use only food-grade essential oils. Look for oils labeled safe for internal use (e.g., USDA organic, GRAS-certified).
2) Dilute properly: Essential oils are highly concentrated. Add 1 drop to a teaspoon of honey or a sugar cube before stirring into tea—never drop oil directly into hot water.
3) Start small: Even one drop can be potent. Begin with less and adjust to taste.
4) Use a carrier: Oils don’t mix with water, so a carrier like honey helps disperse the oil and prevents it from floating on top.

Popular Oils for Tea

CITRUS

-Bergamot (recommended pairing with black [Earl Grey] and white teas).

-Orange (recommended pairing: black, green, herbal, rooibos, oolong teas)

-Grapefruit (recommended pairings: green, white teas)

-Lime

FLORAL

-Lavender (Recommended pairings: green, white, chamomile, rooibos teas)

-Rose (Recommended pairings: black, white teas)

-Jasmine (Recommended pairings: Green and white teas)

-Neroli (Recommended pairings: Orange blossom)

OTHERS

-Peppermint oil (Recommended pairings: Green and black teas)

-Spearmint oil (Recommended pairings: Green and white teas)

-Lemongrass oil

-Ginger oil (Recommended pairings: Black and green teas)

-Cardamom oil (Recommended pairings: Black teas)

-Clove oil (Recommended pairing: Black tea)

Oils Suggested to Avoid in Tea

-Wintergreen, eucalyptus, tea tree, camphor: These can be toxic if ingested.

-Clove and cinnamon: Can irritate mucous membranes if not properly diluted.

Making Tea Blends From Dry Herbs

You can also add your own herbs to your base tea (especially black or green)

Rules: Use the right ratio

A safe starting point: 80–90% tea + 10–20% herbs

Examples:

Add 1-2 tablespoons of desired herb to one cup of loose‑leaf tea
For strong herbs (clove, cinnamon, rosemary) → use ½ tablespoon or less
For delicate herbs (rose, lavender) → use 1 teaspoon to start

You can always add more, but you can’t take it out once blended.

Let the Blend Rest

Taste and Adjust Accordingly

Caution: Lavender, rosemary, sage, nutmeg, clove

Avoid: Comfrey, Coltsfoot, pennyroyal, lobelia, sassafras, too much licorice root, wormwood, ephedra, rhubarb leaves, foxglove

As always, it is recommended that you speak to your healthcare provider before using a supplement for a particular medical condition.

I only recommend herbal and supplement brands that meet high standards for safety, transparency, and quality. I research each product before sharing it. Some links—such as Fullscript, Life Extensions, Starwest and Nature Made —are affiliate links, which means I may earn a small commission if you purchase through them, at no extra cost to you. This helps support the free educational content on this site.

*Disclaimer: The material above is for informational purposes only. This information is not intended to diagnose, treat, or cure a condition. The uses listed above are tentative; some have or are undergoing research trials, but many are not FDA-approved. You must investigate these supplements further before deciding to use them. Check interactions and contraindications on sites like Drugs.com or WebMD. Do not attempt to treat a serious condition like liver, kidney problems, high blood pressure, heart, cancer, diabetes, or thyroid issues without discussing it with a healthcare provider first. If you are pregnant, do not use supplements without discussing it with your healthcare provider.