Hormonal Harmony in a Cup: 6 Teas Every Woman Should Know About

Written by: Claudia Haller NBC-HWC

Hormonal balance isn’t something that most of us think about often. That is, until it starts to feel off. For some women, it comes in the form of irregular cycles or the surprise emotional crashes. For others, it’s the mid-afternoon fatigue that hits like a wave, or that quiet irritability that bubbles up out of nowhere. Hormones are the quiet conductors of your body’s symphony. When they’re out of tune, everything just feels a little off.

Today, we live in a very fast-paced world. Sometimes we experience the manifestations of hormonal balance listed above to the extreme simply because of the stress associated with such a rushed and hurried life. I often hear my clients express themselves feeling scattered, exhausted, or out of sync, only to realize that their hormones may be part of the picture. Although hormonal balance is not the single solution to these struggles, it is a crucial piece to the puzzle.

You’ve probably heard about a variety of habits you can create and medications you can use to get your hormones in balance. What if I told you that simply sipping tea daily could be one of them? Tea isn’t just comforting, it’s packed with time-tested herbs that can help support your hormones, reduce stress, and ease physical symptoms like cramps, bloating, or fatigue.

In the midst of busy days, weeks, or seasons, one of my favorite ways to slow down is to make myself a cup of tea. If you’re like me, the image of enjoying a tea slowly sounds like serenity. You’re completely still, holding your hands around a cup. You close your eyes, take a deep breath, and just pause. It is wonderful.

The habit of slowing down and sipping on tea is already good for our physical and mental health. By being more intentional about your choice of tea, you can adapt this habit to reap additional benefits for your hormone health! Below are six teas that can support hormone balance in your body:

Herbal Teas That Support Hormone Balance

Matcha/Green Tea
Matcha is having a moment, and rightfully so. It is delicious, beautiful, and great for your health. Matcha is the pulverized version of a specific type of green tea leaves, which results in a boost in L-theanine content. L-theanine has a variety of health benefits, including boosting dopamine, reducing PMS, and increasing serotonin (the feel-good hormones). In addition, matcha and green tea are both rich in catechins. Catechins have antioxidant effects that fight oxidative stress and reduce inflammation. Both of these qualities of green tea can guide your body in improving hormone balance!

Tip: Try a cup of matcha in the morning or daytime to avoid that afternoon crash!

Spearmint Tea
Studies including one from Frontiers in Endocrinology suggest that spearmint tea has anti-androgenic effects. This means that it may reduce high levels of androgens in the body. Excess androgens are responsible for excess oil, hair growth and irregular cycles. As such, sipping on spearmint tea would help to regulate menstrual cycles, reduce excess hair growth and even clear up acne that is associated with high androgen levels.

Tip: Spearmint tea will be most effective either in the morning or early afternoon to support mood and hormone regulation.

Raspberry Leaf Tea
Red raspberry leaf tea is mainly known for its antioxidant and tannin content, which provides various health benefits to women. In terms of hormone health, it is known to relax the uterine muscles, which can help ease menstrual cramps or improve other PMS symptoms, including nausea, vomiting, or diarrhea. During pregnancy, red raspberry leaf tea can reduce morning sickness and strengthen uterine muscles. Some studies even suggest that it can increase antioxidant levels in breastmilk, but this is not yet fully backed by science. 

Tip: For best results, drink this tea in the second half of your cycle or during menstruation.

Ginger Tea
Ginger root is recognized for its anti-inflammatory properties. These qualities imply that it can reduce and ease pain, cramps, or discomfort associated with heavy menses. In addition, a recent study from Biotech (Basel) shows that the flavonoids and phytoestrogen compounds in ginger can help balance the estrogen to progesterone ratio and regulate sex hormones. As such, it is suggested that ginger tea or supplements may be useful in the management of PCOS. 

Tip: Drink ginger tea after meals to support digestion and reduce inflammatory symptoms.

Chamomile - For stress and sleep
Chamomile tea is well-known for its calming properties and its natural properties which reduce stress and anxiety. Incorporating chamomile tea into your daily routine may help to regulate your cortisol levels, which indirectly but effectively supports hormonal balance. In addition to reducing stress levels, drinking chamomile tea may help to promote a sense of relaxation during the day or help you prepare for a restful night of sleep if it becomes a part of your evening routine.

Tip: Chamomile is perfect for right before bed or during anxious moments throughout the day.

Ashwagandha
Ashwagandha is highly regarded in herbal medicine as an adaptogen. Studies show that this herb can help your body overcome stress by moderating the brain’s hypothalamic-pituitary-adrenal (HPA) axis. The HPA axis produces and releases multiple hormones that initiate your body’s response to stress. Drinking ashwagandha tea can support the pathways in your brain that produce and administer hormones. This facilitates the process for your body to normalize blood levels of cortisol and thyroid hormones.

Tip: Try a cup of ashwagandha tea in the evening to wind down after a high-stress day.
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A cup of tea is a cup of peace. – Soshitsu Sen XV

The Habit of Drinking Tea
The real health benefits of tea are not just in the herbs, but in the ritual of drinking tea itself. Taking five to ten minutes daily to sit quietly with a warm cup of tea in your hands can signal safety and calm to your body. This act of slowing down and tuning in can create harmony between your nervous system and hormones. Here are some tips to make it a daily habit:

• Start by purchasing one or two of the teas listed above that speak to your current needs.
• Create a tea corner or basket with your favorite mugs, loose-leaf blends, and calming scents.
• Pair tea with another grounding practice in your routine, like journaling, stretching, or simply breathing.
• Use your “tea-time” as a check-in moment. Ask yourself: How am I feeling? What do I need today?

Tea isn’t a quick fix. It won’t replace a balanced diet, regular movement, or supportive stress practices. But it can be a powerful companion, working quietly in the background to soothe inflammation, reduce stress, and help your body feel more supported and stable. For many women who experience emotional fluctuations or scattered thoughts, creating a couple of small anchor points in the day can offer a sense of rhythm and control. You deserve a body and mind that feel calm, balanced, and in sync. You can take steps towards that for yourself - one sip at a time!

If you’re curious about building a personalized hormone-supportive routine or would like to discuss any other health topics, please reference my bio below and reach out for a free discovery call.

Claudia is an NBC-HWC Board Certified Health and Wellness Coach, the owner of Vibrant Health by Claudia LLC  and Virtual Health Coaches LLC. She studied Health and Wellness Coaching at the Institute for Integrative Nutrition where she also completed courses in Gut Health, Hormone Health, and Advanced Coaching. She is a Havening TechniquesⓇ Certified Practitioner and certified 21-Day Sugar Detox Coach as well as a co-author of three Amazon Bestsellers “The Ultimate Guide to Creating Your Soul Aligned Business”,  “The Ultimate Guide to Becoming a Successful Soul Professional” and “The Ultimate Guide To Leaving Your Legacy.”

To schedule a time for a free information call click here or join her Vibrant Health Power Community - a free Facebook Group - here.