When a bad mood strikes—or when you’ve been in a slump for a few days—it’s easy to fall back on less-than-healthy habits, whether that’s scrolling, reaching for indulgent snacks, or being sassy towards loved ones. However, there are plenty of healthier activities, foods, and beverages that can help turn your bad mood on its head—and one of them is simply brewing a warm cup of tea. “The act of making tea can be as beneficial as the tea itself,” says Rachelle Robinett, registered herbalist and author of Naturally, The Herbalist’s Guide to Health and Transformation. That said, the type of tea in your mug can have positive impacts on your mood, too.

While there are several mood-boosting teas to choose from, some stand out above the rest for their accessibility and research backing. Here we’ll tease out one of the best (and a few runners-up), so the next time you’re feeling grumpy, you can reach for a warm cup of tea to elevate your mood.

The Best Mood-Boosting Tea

But of all the tea varieties, which is the best for mood-boosting? While several will help you turn that frown upside down, green tea ranks high on the list. “Green tea is a great option to support your brain health and may even help slow down aging of the brain thanks to the stress-reducing impact of the amino acids l-theanine and arginine,” says Maxine Yeung, RD CPT NBHWC, dietitian and founder of The Wellness Whisk, LLC. “It’s loaded with antioxidant catechins, particularly EGCG (epigallocatechin gallate), which help reduce inflammation, have neuroprotective properties, and are linked with a lower risk for Alzheimer’s and Parkinson’s diseases. Green tea may also have a positive impact on gut microbiota.”

Outside of boosting brain and gut health—inadvertently supporting mood—the high concentration of EGCG in green tea also offers research-backed mood benefits. “Polyphenols, like EGCG, help to raise your mood by influencing mood-related neurotransmitters, reducing inflammation, regulating the stress response, and supporting the gut-brain axis,” Yeung adds.

The amino acid l-theanine in this popular tea has also been shown to reduce symptoms of anxiety and promote feelings of relaxation. “Additionally, some clinical trials have found that bioactive compounds in green tea may improve mood by lowering inflammation and improving sleep quality,” says registered dietitian Kerry Hackworth, MS, RD, LDN. Research has even found the aroma of green tea alone to elicit positive emotions.

However, green tea does contain caffeine, which—while providing an energy boost, potentially benefiting mood in some—isn’t ideal for those sensitive to the stimulant or those needing support during the later hours of the day or night. You can find decaffeinated green tea, but the decaffeination process may reduce its mood-boosting polyphenol content. This is where an herbal tea could be a better choice.

Just one delicious, mood-boosting option is mint—or peppermint—tea. “Mint or peppermint is a caffeine-free and calming bedtime beverage,” Hackworth says. “Mint tea and honey makes an excellent sick-day pick-me-up for me personally.”

Yeung agrees, adding, “I love reaching for mint tea when I need a little pick-me-up. The menthol aroma instantly helps wake me up, clear my mind, and boost my energy.” Research backs this, showing the brain health, relaxation, and anxiety-reduction benefits of mint tea. Robinett and these RDs also mention chamomile and lavender as equally delicious and effective mood-supportive alternatives.

So the next time you’re feeling anxious, down, or irritable, try brewing any one of these teas for a natural and comforting mood boost! While green, mint, chamomile, and lavender are all excellent options, choosing a variety you personally love can boost your mood simply because you enjoy the taste and sensory experience. “It’s worth taking a moment to consider what teas are most enjoyable for us personally,” Robinett suggests.

The Benefits of Drinking Tea for a Better Mood

There are countless varieties of tea—which generally fit into two categories: tea and tisane (better known as herbal tea). “Tea is, as we know, a water-based infusion (or extract) wherein plant-based benefits seep out of herbs and into our cup, and we toss the spent remnants and sip the benefits,” Robinett says. “Technically, though, all tea isn’t tea—only infusions made from the tea plant, Camellia sinensis, are tea; everything else is a tisane.” Common Camellia sinensis teas include black, green, white, red, oolong, and yellow teas—the most popular teas nationwide. Tisane, or herbal tea, is a more unfamiliar territory for many of us, and there are countless herbs that can be brewed into tea.

Regardless of which variety you gravitate towards, tea’s far-reaching health benefits can usually be traced back to a specific type of nutrient. “Camellia sinensis and herbal teas are rich in antioxidants, particularly polyphenols and flavonoids, which promote multiple health benefits from heart health to metabolic health to brain health,” Yeung says. In fact, polyphenols in tea may help reduce the risk of cardiovascular disease, lower cholesterol and triglyceride levels, improve blood sugar control, and lower cancer risk.

These antioxidants may also boost mood and brain health, depending on the variety. Other elements of the tea-drinking experience, like boosting fluid intake, also bode well for mental health. “Tea is also a good way to hydrate, providing minimal calories in exchange for fluid and healthy compounds,” Hackworth adds. Proper hydration benefits nearly every body system—including the brain and gut—both of which have a significant impact on our mood.

Plus, the act of drinking tea alone can lift your spirits. “Simply sipping a warm cup of tea can feel incredibly calming. It’s a soothing ritual that fits perfectly into an evening wind-down routine, or even works as a quick stress relief strategy whenever you need to pause and reset,” Yeung offers.