Best Tea for Hot Flashes

Cooled peppermint tea, chamomile tea, and rooibos tea are three practical choices for hot flashes, though none is proven to reduce them.

The ai symptom analyzer can help you organize symptoms, but it cannot diagnose their cause or replace medical care. For more options, see the best drinks for hot flashes.

3 teas to consider for hot flashes

These teas make the list because they are naturally caffeine-free and can be served cool, not because clinical trials have shown that one works better than another. Choose the flavor you like and drink it at a temperature that feels comfortable; a cool drink may be refreshing without necessarily preventing a hot flash.

The evidence for herbal tea as a treatment is limited. A randomized trial of 82 women reported a difference in hot flash severity between groups, but it tested herbal extracts in capsules, not brewed tea. It does not establish that peppermint tea, chamomile tea, or rooibos tea relieves hot flashes.

The recipes below are ordinary ways to make a cup, not tested doses for hot flashes. Use dried herbs sold for making tea, rather than essential oils or plants that have not been identified as food-safe.

Peppermint tea

Peppermint tea may be appealing when you feel overheated because its menthol produces a cooling sensation in the mouth. That sensation is not evidence that peppermint tea lowers body temperature or reduces the frequency or severity of hot flashes. Its main practical advantages are its flavor and lack of caffeine.

How to make it:

• 1 teaspoon (5 mL) dried peppermint leaves
• 1 cup (240 mL) water

1. Bring the water to a boil and pour it over the peppermint leaves.
2. Steep for 5 minutes.
3. Strain, then let the tea cool to a comfortable temperature or refrigerate it before drinking.

You can use a plain peppermint tea bag instead of loose leaves; follow the package directions. A single-ingredient tea makes it easier to know what you are drinking, especially if you are checking whether a particular ingredient bothers you.

Evidence and cautions: There is insufficient clinical evidence that brewed peppermint tea treats hot flashes. Peppermint can aggravate acid reflux in some people, so skip it if you notice heartburn or reflux after drinking it. Stop using it if you develop an allergic reaction and seek urgent help for breathing trouble or swelling of the mouth or throat.

Chamomile tea

Chamomile tea is a caffeine-free option with a mild, floral taste. Some people find the routine of preparing and sipping it relaxing, but that does not demonstrate an effect on the hormonal or temperature-control changes associated with hot flashes. Drinking it cool may be more comfortable than drinking it hot.

How to make it:

• 1 teaspoon (5 mL) dried chamomile flowers
• 1 cup (240 mL) water

1. Bring the water to a boil and pour it over the chamomile.
2. Steep for 5 minutes.
3. Strain, then let the tea cool to a comfortable temperature or refrigerate it before drinking.

If you prefer a tea bag, choose a plain chamomile product and follow its brewing directions. Sweetener is optional; it is not needed for any established effect on hot flashes.

Evidence and cautions: There is insufficient clinical evidence that brewed chamomile tea reduces hot flashes. Chamomile can cause allergic reactions, particularly in people sensitive to ragweed or related plants. It may also interact with medicines, including warfarin and sedatives; ask a clinician or pharmacist before using it regularly if you take either. Avoid it if you have had a reaction to chamomile.

Rooibos tea

Rooibos tea has a mild, earthy flavor and is naturally caffeine-free. It can be a useful alternative if you want a tea-like drink without caffeine, particularly if you suspect caffeinated drinks make your hot flashes less comfortable. Choose plain rooibos rather than a blend with added green or black tea if you want to avoid caffeine.

How to make it:

• 1 teaspoon (5 mL) dried rooibos
• 1 cup (240 mL) water

1. Bring the water to a boil and pour it over the rooibos.
2. Steep for 5 minutes.
3. Strain, then let the tea cool to a comfortable temperature or refrigerate it before drinking.

Rooibos is also sold in tea bags. Follow the package directions if you use one, and check the ingredient list if the label describes a flavored or wellness blend.

Evidence and cautions: There is insufficient clinical evidence that brewed rooibos tea reduces hot flashes. Its inclusion here is based on its caffeine-free nature and suitability for serving cool, not on a demonstrated hormone-balancing effect. If you have a medical condition or take medication and want to drink an herbal blend regularly, check its ingredients with a clinician or pharmacist.

Which teas should you avoid for hot flashes?

You do not necessarily need to eliminate every tea below. Focus on what you notice personally, and be more cautious with products that contain concentrated herbs or make treatment claims.

• Very hot tea: Heat from a drink may be uncomfortable or seem to trigger hot flashes for some people. Let tea cool, or serve it chilled, if you notice that hot drinks make symptoms worse.
• Caffeinated tea: Black tea, green tea, and many blends containing them have caffeine. If caffeine seems to trigger your hot flashes or disrupt your sleep, try a naturally caffeine-free tea instead. A 2018 analysis of participants in a green tea trial described menopausal symptoms by age; it did not establish that drinking green tea treats hot flashes.
• “Detox” or weight-loss teas: These products may contain laxatives or multiple herbs, and there is no reason to rely on them for hot flashes. Read the ingredient list rather than assuming a wellness claim means a product is safe or effective.
• Unfamiliar herbal blends or concentrated products: Multiple ingredients make reactions and medication interactions harder to identify. A supplement or concentrated extract is not equivalent to a cup of brewed tea, and its effects cannot be assumed to be the same.

If you are unsure whether a tea affects your symptoms, note what you drank, its temperature, and when hot flashes occurred. A pattern can help you decide what feels comfortable, although it cannot prove that the tea caused or prevented an episode.

Who should be careful, and when should you see a doctor?

Ask a clinician or pharmacist before using herbal teas regularly if you take warfarin or another blood thinner, sedatives, or medicines for cancer. People with a history of hormone-sensitive breast cancer, liver disease, or other significant medical conditions should also check before using medicinal herbal blends or concentrated extracts. Do not stop prescribed medication to try tea.

If you are pregnant or breastfeeding, or are considering an herbal tea for a child, ask a clinician about the particular product first. Ingredients and concentrations vary, and a product marketed as natural is not automatically appropriate for everyone.

See a clinician if hot flashes are new, unusually severe, interrupt your sleep or daily life, or occur with symptoms such as fever or unexplained weight loss. Hot flashes can have different causes, so it is worth getting persistent or concerning symptoms assessed rather than assuming they are due to menopause.

Seek emergency help for an episode accompanied by chest pain, serious trouble breathing, or fainting. If menopause-related hot flashes are bothersome, a clinician can discuss established prescription options, including hormonal and nonhormonal treatments, and help you weigh their suitability for your health history. Tea can be a comforting drink, but it should not replace an evaluation or prescribed care.