Alkaline Teas: Which Kinds Should You Try?

If you’ve wandered down the herbal tea aisle lately, you’ve probably noticed blends marketed as “alkaline” or “pH-balancing.” In complementary health approaches and Eastern medicine traditions, these teas are believed to help the body maintain an internal environment that’s not too acidic.

While the science from a Western medicine perspective doesn’t fully support the principle that what you eat and drink can significantly change your blood pH, America’s interest in alkaline diets and drinks — including herbal teas that are alkaline, like the ones highlighted below — continues to grow.

What Does ‘Alkaline’ Mean?

The term “pH” refers to how acidic or alkaline a substance is, on a scale from 0 (very acidic) to 14 (very alkaline). Pure water has a pH of 7 and is considered neutral — everything with a pH higher than that is alkaline, also called “basic.”

Natural alkaline foods and drinks, which include some herbal teas, either have a higher pH or have minerals that counteract acid when they are digested, such as calcium, magnesium, and bicarbonate, says Kate Donelan, RD, a clinical dietitian at Stanford Health Care in California.

Why Alkaline Teas Matter in Eastern Medicine

Tea in general plays a very important role in Asian cultures — Japan, Korea, and China all have tea ceremonies for various occasions, says Meena Makhijani, DO, a geriatrician at UCLA Health in California, who is also board-certified in integrative holistic medicine.

“Tea, primarily alkaline teas, hold great significance in these traditional cultures for its therapeutic values. In addition to drinking tea for enjoyment or connecting with others, or even something greater, it can be used for a variety of ailments or for maintaining balance and health,” says Dr. Makhijani.

How Are Teas Alkalizing?

Many herbal teas, despite sometimes tasting tangy, are thought to have an alkalizing effect, says Makhijani.

Western Medicine’s View on Alkaline Teas

Potential Benefits of Alkaline Teas

The benefits of alkaline teas as recognized in Eastern practices often align with those upheld by Western medicine.

Benefits of alkaline teas from both traditions may include the following:

Alkaline Teas to Try

Ready to start brewing? Here are some of the more popular alkaline teas, with notes on what they taste like and how they may help with different aspects of health and wellness.

Chamomile

• Flavor: Mild, floral, slightly sweet
• Benefits: Promotes relaxation and sleep, anti-inflammatory, and antispasmodic (reduces spasms), which can be helpful for menstrual cramps or GI upset.

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Ginger

• Flavor: Warm, spicy, sweet but peppery
• Benefits: Anti-nausea, anti-inflammatory

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Peppermint

• Flavor: Bright, cool, refreshing
• Benefits: Can help with stomach upset but may worsen reflux in some people.

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   Peppermint tea has also been shown to boost cognition.

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Rooibos

• Flavor: Sweet, earthy, notes of honey and vanilla
• Benefits: Naturally caffeine-free and high in antioxidants, can improve blood glucose levels

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Green Tea

• Flavor: Light, fresh, vegetal flavor that can be grassy or earthy; slightly acidic before digestion (but metabolized by the body to produce alkaline byproducts)
• Benefits: Antioxidant and anti-inflammatory properties; supports heart health and offers a combination of stimulating caffeine and calming L-theanine, which produces a gentle alertness

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Dandelion Root Tea

• Flavor: Roasted, nutty, slightly bitter
• Benefits: Reduces inflammation, lowers cholesterol, helps manage blood sugar

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Licorice Root Tea

• Flavor: Sweet, earthy, with notes of anise
• Benefits: Anti-inflammatory, can help reduce canker sores and ease sore throat

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How to Prepare and Drink Herbal Tea

The following tips will help ensure the healthiest cup:

Pick organic when possible. This will help you avoid pesticide residues. “There is varying research on whether brewing times affect pesticide release from the tea,” Makhijani says.

Choose quality ingredients. “High-quality teas are ideal to ensure the product is the genuine herb or leaf it states [on the label], and not an adulterated product,” says Makhijani.

Opt for loose leaf varieties. Tea bags often contain nanoplastics, especially those made with nylon or polypropylene. “Introducing these tea bags into boiling water releases billions of microplastic particles, which are then ingested and can be absorbed into the body,” Makhijani explains.

Get the brewing time and temperature right. Donelan recommends heating most teas at 200 to 212 degrees F for about five minutes — a little less for black teas and a little longer for herbal teas.

Green tea should brew at a lower heat for less time: 160 to 180 degrees F for one to three minutes. Or cold-brew the tea to reduce bitterness and caffeine, Donelan says.

Root teas like dandelion and licorice should simmer for 10 to 15 minutes to extract all the benefits, Donelan says.

Use filtered water and a cover. Filtered water is best for flavor and purity, Donelan says. For chamomile, peppermint, and ginger tea, cover the cup while steeping to preserve volatile oils.

Enhance flavor naturally. “Adding fruit to herbal tea can add natural sweetness; plus the fruits’ own antioxidants can enhance the antioxidant potential of the tea,” says Makhijani.

Pick the ideal tea time. The best time to drink a specific tea would depend on the desired benefit. “For example chamomile would be ideal at night or later in the day as it is beneficial for sleep and relaxation. A diuretic tea, such as dandelion root, should be avoided at night,” says Makhijani.

Important Concerns and Considerations

Before you start drinking alkaline teas, talk to your healthcare provider, especially if you have medical conditions or take medication.

When used appropriately, alkaline teas can be part of a healthy lifestyle, but they’re not a cure-all. How your body responds can differ from someone else’s experience.

The Takeaway

• Many types of herbal teas are considered alkaline in traditional Eastern medical systems, such as chamomile, ginger, and rooibos.
• These teas provide antioxidants and plant compounds that promote overall wellness and may support digestion, hydration, and relaxation — all benefits that align with both traditional Eastern and Western medical belief systems.
• Choose teas with high-quality ingredients, brew them properly, and enjoy them as part of a balanced lifestyle.