People ask us constantly how pau d'arco compares to the other herbal teas in their cabinet, so we built the guide we wished existed: one place that lists what's in each tea, what the research does and doesn't support, and how to brew it so you get the most out of it.
A quick note on how to read this: herbal tea research ranges from well-studied in human clinical trials to centuries of traditional use with little modern testing. We've tried to be specific about which is which for every entry below, instead of flattening it all into vague claims like "supports wellness." Where the evidence is genuinely strong, we say so. Where it's thin, we say that too.
You'll also see the term RCT throughout, short for randomized controlled trial. It's the study design researchers trust most: participants are randomly split into a group that gets the real treatment and a group that gets a placebo, so any difference between the two is more likely caused by the treatment itself rather than chance or expectation. A claim backed by several RCTs carries more weight than one based only on traditional use or lab studies.
Quick reference table
| Tea | Key Compounds | What Research Shows | Best Brew Method |
|---|---|---|---|
| Chamomile | Apigenin | Meta-analyses of RCTs show moderate-to-large improvements in anxiety and sleep quality; apigenin binds GABA-A receptors | Steep (flowers), 5–10 min, covered |
| Peppermint | Menthol | Strong RCT evidence for IBS symptoms, but almost entirely from enteric-coated peppermint oil capsules, not tea | Steep (leaves), 5–7 min |
| Ginger | Gingerols, shogaols | Clinical trials support antiemetic effects (nausea, chemo-induced vomiting) and reduced inflammatory markers (CRP, TNF-α) | Simmer/decoct (root), 10–15 min |
| Hibiscus | Anthocyanins, organic acids | Meta-analysis of 17 RCTs: systolic blood pressure reduced by ~7.1 mmHg on average with regular use | Steep (calyces), 5–10 min |
| Rooibos | Aspalathin | In vitro studies show strong antioxidant activity; human studies show improved blood glucose and lipid markers | Steep (leaf), 5–7 min (won't turn bitter if oversteeped) |
| Nettle | Quercetin, phenolic acids | Small RCTs on nettle preparations show reduced allergic rhinitis symptoms; anti-inflammatory activity via COX inhibition | Steep (leaf), 8–10 min |
| Turmeric | Curcumin | Anti-inflammatory effects well documented, but curcumin is poorly absorbed from water alone; needs fat + black pepper (golden milk) | Simmer (root/powder) with milk + black pepper, 10 min |
| Licorice root | Glycyrrhizin | Some support for reflux, sore throat, ulcer symptoms, but glycyrrhizin above ~100mg/day long term risks high blood pressure | Simmer/decoct (root), 10–15 min |
| Dandelion root | Sesquiterpene lactones | Long traditional use as a digestive bitter and liver tonic; no robust human clinical trials confirm liver benefits yet | Simmer/decoct (root), 10–15 min |
| Elderberry | Anthocyanins (cyanidin glycosides) | RCTs show elderberry extract can shorten cold duration by ~1–2 days; antiviral activity shown in lab studies | Simmer/decoct (berries), 15–20 min |
| Echinacea | Alkylamides | Cochrane review: weak-to-modest evidence for treating colds (~1.4 fewer days), no significant effect on prevention | Steep (aerial parts) or simmer (root), 10 min |
| Tulsi (Holy Basil) | Eugenol, rosmarinic acid | Systematic review of 24 human studies shows consistent improvements in stress and cortisol markers with regular use | Steep (leaf), 5–8 min |
| Milk thistle | Silymarin | Mixed evidence, about two-thirds of studies show reduced liver enzymes, but silymarin extracts water poorly from tea | Simmer (crushed seed), 10–15 min |
| Lemon balm | Rosmarinic acid | RCTs show improved mood, anxiety, and sleep, but at standardized extract doses (300–600mg) hard to match from tea alone | Steep (leaf), 5–7 min, covered |
| Pau d'Arco (Taheebo) | Lapachol and other naphthoquinones | See our dedicated research page. Short version: traditional whole-bark decoction, not the isolated-compound studies from the 1970s | Simmer/decoct (inner bark), 20–25 min |
Calming & sleep
Chamomile is the most clinically tested of the calming teas. Its main active compound, apigenin, binds to GABA-A receptors in the brain, the same receptor family targeted by anti-anxiety medications, though far more mildly. Systematic reviews pooling multiple randomized trials report moderate-to-large improvements in anxiety symptoms and sleep quality, though not every individual trial agrees and effect sizes vary quite a bit.
Lemon balm works through a different set of pathways: its rosmarinic acid content interacts with GABAergic, cholinergic, and serotonergic systems. A 2014 randomized trial found meaningful improvements in mood, anxiety, and sleep quality, alongside better cognitive calmness rather than just sedation. Worth knowing before you get excited: that trial used a standardized extract at 300mg twice daily, a concentration that's hard to replicate by steeping leaves in hot water.
Tulsi (Holy Basil) falls into the "adaptogen" category, herbs believed to help the body regulate its stress response rather than sedate it directly. A 2017 review of 24 human studies found consistent improvements in stress, sleep, and cortisol markers, with the largest trial (150 participants, 1,200mg/day extract) showing significant reductions in stress symptoms after six weeks. Adaptogenic effects tend to build gradually. Don't expect much from a single cup.
Digestive support
Peppermint contains menthol, which relaxes smooth muscle in the digestive tract by blocking calcium channels, a mechanism that's well established. The strong clinical trial evidence for IBS symptom relief, though, comes almost entirely from enteric-coated peppermint oil capsules designed to survive the stomach and release lower in the gut. Peppermint tea shares the same active compound but not the same delivery mechanism, so expect a milder effect from a cup than from a capsule.
Ginger has one of the better-documented safety and efficacy profiles of any tea on this list. Its gingerol content has repeatedly shown antiemetic effects in clinical trials, including for chemotherapy-induced and pregnancy-related nausea, largely through action on serotonin (5-HT₃) receptors. Ginger also shows measurable anti-inflammatory activity in trials, including reductions in CRP and TNF-α.
Dandelion root has centuries of traditional use as a digestive bitter meant to stimulate bile flow, and its sesquiterpene lactones are the likely reason: bitter compounds are known to trigger digestive secretions. What's missing is modern clinical evidence. No large, high-quality human trials have confirmed the liver or digestive claims often made for it. That's traditional use, not clinical proof, and we think the difference is worth being upfront about.
Immune support
Elderberry has more recent RCT support than most herbs on this list. A placebo-controlled trial of 312 air travelers found elderberry extract reduced both the duration and severity of cold symptoms, and a review pooling five RCTs found roughly a two-day reduction in cold duration. Its anthocyanins appear to interfere with a virus's ability to attach to and enter human cells.
Echinacea is more contested. A Cochrane review (generally the strictest bar in evidence review) found the overall evidence for treating colds weak, though one meta-analysis found about a 1.4-day reduction in cold duration. For prevention, trials haven't shown a statistically significant effect, though most point in that direction. Its alkylamide compounds do show measurable immune activity in lab studies. The gap is in translating that into something reliably meaningful in a clinic.
Nettle shows up most often in allergy contexts rather than general immune support. Small randomized trials on nettle leaf preparations have found meaningful reductions in allergic rhinitis symptoms (sneezing, itching, congestion), and its quercetin and phenolic acid content inhibit COX enzymes involved in inflammation.
Antioxidant & metabolic
Hibiscus has some of the strongest cardiometabolic evidence in this whole guide. A meta-analysis of 17 randomized controlled trials found hibiscus tea lowered systolic blood pressure by an average of 7.1 mmHg, with several trials showing effects comparable to standard blood-pressure medications. Most positive trials used 2–3 cups daily, steeped 5–10 minutes.
Rooibos owes its reputation mainly to aspalathin, a flavonoid found almost nowhere else in the plant world, which has shown some of the strongest antioxidant activity of any tested plant polyphenol in lab assays. Human studies are fewer, but the ones that exist show improvements in blood glucose and lipid markers. Unfermented ("green") rooibos retains more aspalathin than the more common fermented red rooibos.
Turmeric is the tea on this list where preparation matters most. Curcumin, its primary active compound, is fat-soluble and poorly absorbed in water alone. Some estimates put the bioavailability boost from piperine (in black pepper) as high as 2,000%. That's why "golden milk" recipes combine turmeric with a fat source and black pepper instead of just steeping the root in water.
Liver support
Milk thistle's silymarin is one of the most-studied liver-support compounds in herbal medicine, with roughly two-thirds of reviewed studies showing reductions in liver enzyme markers. The complication for tea drinkers specifically: silymarin is poorly water-soluble, meaning a steeped tea likely delivers meaningfully less of the active compound than a standardized extract or tincture would.
Licorice root has real evidence behind it for soothing sore throats, reflux, and ulcer symptoms, but it comes with a genuine caution most herbal guides underplay. Glycyrrhizin, its main active compound, can cause pseudoaldosteronism at doses above roughly 100mg/day with extended use: elevated blood pressure, sodium retention, and potassium loss. This risk is highest for anyone with existing hypertension, heart, kidney, or liver conditions. Deglycyrrhizinated licorice (DGL) removes glycyrrhizin specifically to eliminate this risk while keeping the digestive benefits.
A note on pau d'arco
We're a pau d'arco company, so we'll keep this section short and point you to where we've done the deep-dive work: our research page covers the clinical data in full, and our safety guide addresses the toxicity questions people usually have. The short version, if you're comparing it to the teas above: most of the concerning data on pau d'arco comes from 1970s studies using an isolated compound (lapachol) at doses far beyond what a traditional bark decoction delivers, not from the whole-bark tea itself.
Infusion vs. decoction: why brewing method matters
Not every herb releases its useful compounds the same way. Leaves and flowers (chamomile, peppermint, tulsi, lemon balm, nettle, rooibos) generally need only a short steep, 5 to 10 minutes in water just off the boil, because their compounds are more delicate and readily water-soluble. Roots, bark, and berries (ginger, licorice, dandelion, elderberry, milk thistle, pau d'arco) are denser and typically need a longer simmer, sometimes called a decoction, to extract their compounds fully. A quick steep on a tough root will usually leave most of the active material behind.
Who should be cautious
A few things worth flagging before any of these becomes a daily habit. Avoid licorice root, or stick to the DGL version, if you have high blood pressure, heart, kidney, or liver conditions. Echinacea isn't a great fit for anyone with an autoimmune condition, since it works by ramping up immune activity. Hibiscus lowers blood pressure on its own, so be careful pairing it with blood pressure medication. Several herbs here, including licorice, dandelion in high amounts, and tulsi in supplement doses, don't have enough safety data for pregnancy, so check with your doctor first. And more broadly: "natural" doesn't mean risk-free. If you're on prescription medication, especially blood thinners, talk to your doctor before making any new herbal tea a daily thing.
Frequently Asked Questions
Is herbal tea backed by real science, or is it mostly tradition?
Both, depending on the herb. Some (hibiscus for blood pressure, ginger for nausea, elderberry for cold duration) have solid randomized trial evidence. Others (dandelion root for liver support, milk thistle from tea specifically) are much more traditional-use-based, with modern research still catching up.
Does steeping time change how much benefit you get?
Yes. Under-steeping leaves compounds unextracted; the right steep or simmer time depends on whether you're working with delicate leaves/flowers or dense roots/bark. See the brewing method column in the table above.
Can I mix herbal teas together?
Generally yes, and many traditional preparations do. The main thing to watch is stacking cautions, for example combining multiple blood-pressure-lowering teas (hibiscus, rooibos) with blood pressure medication.
Why isn't my favorite herbal tea on this list?
We focused on 15 of the most-researched and most-asked-about herbal teas to keep this guide accurate rather than exhaustive. We may expand it over time.
Pau d'Arco Tea Benefits Guide → Pau d'Arco Research → Lapachol Research Explained → Shop Taheebo Wellness Tea →
Please consult with a qualified healthcare provider before beginning any new herbal supplement regimen, especially if you have existing health conditions or take medications. These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.
Written by Julien Griffault, Co-Founder, Taheebo Wellness Tea — Published August 2026
Sources
Wiley (2020). Therapeutic efficacy and safety of chamomile for anxiety, insomnia, and sleep quality: systematic review and meta-analysis. https://onlinelibrary.wiley.com/doi/10.1002/ptr.6349
Wiley (2021). Systematic review and meta-analysis: efficacy of peppermint oil in irritable bowel syndrome. https://onlinelibrary.wiley.com/doi/abs/10.1111/apt.17179
PMC. Pharmacological properties of ginger (Zingiber officinale): what do meta-analyses say? https://pmc.ncbi.nlm.nih.gov/articles/PMC12343617/
PMC. Effects of Ginger Intake on Chemotherapy-Induced Nausea and Vomiting: Systematic Review of RCTs. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9739555/
Oxford Academic, Nutrition Reviews (2022). Systematic review and meta-analysis of the effects of Hibiscus sabdariffa on blood pressure and cardiometabolic markers. https://academic.oup.com/nutritionreviews/article/80/6/1723/6470525
MDPI (2024). The Effect of Rooibos Tea (Aspalathus linearis) Consumption on Human Health Outcomes: A Systematic Literature Review. https://www.mdpi.com/2306-5710/10/4/113
PMC (2018). Efficacy of Supportive Therapy of Allergic Rhinitis by Stinging Nettle: RCT. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5963652/
NCCIH. Licorice Root: Usefulness and Safety. https://www.nccih.nih.gov/health/licorice-root
PMC (2023). Dandelion (Taraxacum Genus): A Review of Chemical Constituents and Pharmacological Effects. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10343869/
PMC (2016). Elderberry Supplementation Reduces Cold Duration and Symptoms in Air-Travellers: RCT. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4848651/
Cochrane Library (2014). Echinacea for preventing and treating the common cold. https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD000530.pub3/full
Jamshidi, N. & Cohen, M.M. (2017). The Clinical Efficacy and Safety of Tulsi in Humans: A Systematic Review of the Literature. Evidence-Based Complementary and Alternative Medicine, 2017, 9217567. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5376420/
PMC (2023). Impact of Silymarin Supplements on Liver Enzyme Levels: A Systematic Review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10667129/
MDPI, Nutrients (2024). Clinical Efficacy and Tolerability of Lemon Balm (Melissa officinalis L.) in Psychological Well-Being: A Review. https://www.mdpi.com/2072-6643/16/20/3545