Key Takeaways

• 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.

• Jamie Adams, MS, RDN, RPYT, is a registered dietitian and the founder and owner of Mamaste Nutrition

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 study 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.

8 Calming Caffeine-Free Teas

01 of 08

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.

02 of 08

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.

03 of 08

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 anti-inflammatory properties and can support immune health.” Its soothing effects on the gastrointestinal tract can be effective in reducing bloating, too. Plus, ginger tea may help to alleviate congestion and wet coughs as an expectorant and airway muscle relaxant.

04 of 08

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.

05 of 08

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.

06 of 08

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 compounds 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.

07 of 08

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.

08 of 08

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.

Read the original article on Real Simple

Yiruixing Packaging, a Chinese custom packaging manufacturing services provider, has expanded its capabilities to offer more flexible and scalable packaging solutions for businesses in the protein, supplement, and nutrition sectors.

By enhancing its original equipment manufacturing (OEM) and original design manufacturing (ODM) services, the company is aiming to meet the growing demand for custom packaging.

The move aims to handle high-volume production while maintaining market-standard compliance and quality.

The expansion comes in response to the increasing need for packaging solutions that cater to bulk buyers and manufacturers in the nutritional product market.

Yiruixing said that it is now better equipped to support businesses requiring durable, consistent packaging that can meet the demands of large-scale production.

This allows the company to offer custom solutions for packaging protein powders, dietary supplements, and other nutritional products, providing businesses with the flexibility to scale their operations effectively.

The company’s expanded offerings include a range of materials and packaging types, from rigid boxes to flexible pouches and resealable bags.

These packaging solutions are designed to meet the specific needs of each product, ensuring that the integrity of protein and supplement products is preserved throughout the production and distribution processes.

 The company’s new approach allows for tailored packaging that accommodates factors such as filling methods, storage conditions, and destination requirements.

By offering options for custom structural designs, material selection, and branding, Yiruixing indicated that it is able to deliver packaging solutions that cater to the diverse needs of its clients.

This includes a commitment to regulatory compliance, ensuring that packaging meets global labelling standards and facilitates smooth distribution across international markets.

Yiruixing said that it has also increased inspection and testing processes at each stage of production.

Sign up for our daily news round-up!

Give your business an edge with our leading industry insights.

“To our knowledge, this is the first study to demonstrate that RR [Rhodiola rosea] can elicit concurrent improvements in maximal strength, muscular endurance and power—challenging a previously reported trade-off,” wrote researchers at Jacksonville State University in the United States and Azad University in Iran.

They reported differing effects on performance with the two doses they tested: “Lower doses preferentially enhancing late-set muscular endurance/volume and higher doses favoring maximal lower-body strength without sacrificing power.” The findings also revealed dose-dependent nootropic effects.

The study noted that rhodiola’s effects have previously been described as “modest and outcome-specific, rather than broadly ergogenic” and that the benefits and mechanisms involved may depend on intake patterns, length of supplementation and the type of exercise.

High altitude herb

Rhodiola rosea is a perennial herb that mostly grows at high altitudes in arctic areas of Europe and Asia, with forms of the herb in trade including dry extracts in solid dosage forms such as capsules and tablets, liquid extracts, cut, dried rhizome and root and powdered rhizome and root.

It has traditionally been used to manage stress, depression and mental and physical fatigue, and to boost energy.

Rhodiola may be beneficial for exercise due to its bioactives such as salidroside, which modulates pathways in the nervous system that can support fatigue resistance and power maintenance. Salidroside can also dampen oxidative stress and support mitochondrial biogenesis and stability. The current study did not, however, collect mechanistic biomarkers.

“Practically, these findings suggest that 7-day RR supplementation (200–1,500 mg/day) may benefit athletes in resistance training programs that emphasize volume and fatigue resistance, such as those used in hypertrophy or strength protocols”, the researchers reported, adding that the cognitive enhancements may support sports requiring mental acuity alongside physical demands.

However, they noted that the lack of effects in the Wingate cycling test implied limited utility for explosive sports such as sprinting, although team sports may benefit.

Study details

The crossover, double-blind, randomized, placebo-controlled study aimed to determine whether seven-day Rhodiola rosea (RR) supplementation improved resistance performance and executive function in resistance-trained adults compared with placebo.

Twenty-seven resistance-trained athletes between the ages of 18 and 40 were divided into one of four groups: control (CON; no supplement), placebo (PL), low-dose RR at 200 mg/day (LDRR) and high-dose RR at 1,500 mg/day (HDRR). Each period lasted seven days under the assigned condition, with laboratory performance testing on the seventh day comprising strength, cycling and cognitive tests, as well as anthropometric and physiological measurements.

The dosage of RR used was informed by prior studies in athletes and consisted of standardized to 3% salidroside and 1% rosavin sourced from BulkSupplements.com. It was administered to the participants an hour before exercising so that the researchers could evaluate short-term rather than chronic effects.

The results revealed that LDRR increased bench press one-repetition maximum (1RM), set-3 repetitions, set-3 volume and mean power compared with the control condition. HDRR increased set-3 repetitions and peak power “with a trend for set-3 volume”, the researchers wrote.

On the leg press, both rhodiola doses improved 1RM compared to control, with the lower dose increasing the maximum by 35.7 kg and the higher dose increasing it by 47.7 kg. Improvements for both groups were significant versus placebo.

There were also improvements for the supplements in the Stroop Color–Word Tests. No consistent sex differences were observed.

“Short-term RR consumption, regardless of dose or gender, improved resistance performance and significantly enhanced Stroop outcomes, with minimal changes in anaerobic cycling and RPE, and no consistent acute hemodynamic effects,” the researchers concluded.

Source: Nutrients 2025, 17(23), 3736. doi: 10.3390/nu17233736. “Dose–Response Effects of Short-Term Rhodiola rosea (Golden Root Extract) Supplementation on Anaerobic Exercise Performance and Cognitive Function in Resistance-Trained Athletes: A Randomized, Crossover, Double-Blind, and Placebo-Controlled Study”. Authors: M.S. Koozehchian et al.