If you’re not the Mad Hatter, herbal tea is an excellent idea at any time. In addition to relieving upset stomachs and sore throats, the warming beverage can really make you feel warmer on chilly days. (Alternatively, you may pour it over ice to make the ideal summertime drink.) Since there are so many health advantages to tea drinking, the fact that there is tea for headaches really shouldn’t surprise you.
An effective at-home headache treatment, according to registered dietitian and neuronutritionist Melanie Murphy Richter, MS, RDN, is a warm cup of tea. According to Richter, “certain teas have anti-inflammatory and muscle-relaxing properties that can help ease headaches.” However, not every concoction has the same ability to relieve headaches; some mixes work even better than others because of the special qualities of the herbs they contain.
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The best drink for a headache
Apart from simple tap water, tea is among the best beverages to relieve headaches. According to Richter, there are several ways that teas might ease headache pain. First off, she claims that teas containing a little quantity of caffeine—less than 100 milligrams—can have a vasodilating impact, which is the ability to boost blood flow in the brain. This response has the potential to improve how well painkillers work. For these exact reasons, Richter claims that a certain level of caffeine is present in the majority of migraine-specific headache medications.
But be aware that consuming excessive amounts of coffee may have the opposite effect and even cause headaches. If you consume a lot of coffee, avoid quitting abruptly as this may result in migraines and withdrawal symptoms. Folks, patience is the virtue.
By addressing a variety of other headache and migraine reasons, herbal teas—which normally don’t contain caffeine—can also aid in the removal of headaches. The specifics are contingent upon the contents of the teas. Since excessive inflammation can be a headache trigger, Richter, for instance, claims that teas containing certain anti-inflammatory herbs and antioxidants like polyphenols, a chemical present in many plants, might help lessen the intensity and recurrence of headaches. Richter suggests choosing teas with relaxing properties (such chamomile or lemon balm) to relieve tension headaches and migraines if stress and worry are contributing factors.
However, some herbal teas, such as peppermint, can also aid in reducing stress by relaxing the muscles in the head and neck that may be causing headaches caused by sinus congestion.
Another major cause of headaches is dehydration, which tea might assist with. “Herbal teas can help to overall hydration status and hence are an excellent adjunct therapy for headache control,” Richter explains. “Tea can count towards our overall water consumption.” Hydration and electrolytes go hand in hand, and tea can aid with both. Electrolytes such as potassium, sodium, and magnesium are necessary for the body to use water correctly. Drinking tea on a daily basis can help us stay hydrated and provide particular electrolytes that assist our cells absorb water more effectively, according to the source.
Is tea helpful or harmful for migraine?
For many of the same reasons that make tea beneficial for headaches, it also works well for migraines: several of its constituents, including caffeine and antioxidants, can help lessen the symptoms of migraines.
Previous studies have indicated that tea’s caffeine content may act as a migraine trigger. However, a 2023 study that was published in the Scientific Reports journal concluded that there was no link between tea consumption and migraines1. (Translation: There isn’t any evidence linking tea consumption to migraines.) In actuality, tea’s caffeine content may aid with migraines.
That being said, since migraines can be extremely incapacitating, don’t expect tea to be a magic remedy. It’s acceptable to utilize any beneficial methods you find to treat or manage migraines, such as taking medication, practicing specific yoga positions, submerging your face in ice water, or other helpful techniques.
6 Best Herbal Teas for Headaches and Migraines
1. Peppermint
Richter states that if you have tension, sinus, or migraine-related headache symptoms, peppermint tea ought to be your first pick for headache relief. According to her, peppermint tea is one of the best teas for headaches of any kind.
Richter claims that by boosting blood flow, peppermint can assist control the circulatory system and lessen headache symptoms. Peppermint may help widen blood flow to the brain by having a vasodilating impact on the circulatory system2. This makes it particularly beneficial for any kind of headache where there is restricted blood flow, the speaker adds. Additionally, menthol, which Richter claims might help relax the head’s muscles and reduce headaches, is also included in peppermint.
2. Ginger
Richter suggests that consuming ginger tea as a remedy if headache discomfort frequently causes nausea or upset stomach. “Herbs like ginger have anti-inflammatory properties and can help with nausea, which is a common side effect of migraines,” she says. Gingerol, an active ingredient in ginger, may be able to modify serotonin receptors in the gastrointestinal tract4, which would lessen the signals that cause nausea and vomiting, according to study.
3. Chamomile
Richter believes chamomile might be your best bet if you have sinus headaches or tension because it has a slight sedative effect. As you wait, you can use chamomile as a digestif to aid in better digestion if you’re suffering from headaches brought on by indigestion. Richter adds that chamomile tea has a “mild sedative-like quality” that may help you fall asleep if your headaches are keeping you up at night.
4. Lemon Balm
Richter suggests lemon balm tea if headaches are coming on because of anxiousness. According to her, lemon balm is particularly useful for lowering anxiety5, which can exacerbate tension headaches or migraines. “She claims that lemon balm can lessen headache-related muscular spasm.”
5. Lavender
Richter believes lavender tea is great if stress or anxiety are causing your headaches, just like lemon balm tea does. For millennia, people have utilized lavender as a calming herb. According to her, it can be particularly beneficial for lowering cortisol and stress levels. When treating tension headaches or migraines that raise cortisol levels, this can be especially beneficial.”Lavender has relaxing properties that can help you go asleep and stay asleep, which can speed up your recovery from headaches,” she continues.
6. Feverfew
Richter claims that consuming feverfew tea, which is made from a flowering plant related to daisies, on a regular basis can help prevent headaches. “By suppressing the release of prostaglandins and serotonin, both of which can exacerbate migraines, feverfew, when used more regularly, can help lessen the frequency, intensity, and recurrence of migraines6.” Additionally, the tea has antioxidants that lower oxidative stress in the body, which, according to Richter, may help lessen migraine-related inflammation.
What is the recommended amount of tea to treat headaches?
Richter suggests that consuming one to two cups of tea per day as a starting point, though individual differences may apply. You can drink tea almost anytime, with or without food—especially the caffeine-free variety. If you want to sleep off a headache, Richter suggests drinking your tea closer to bedtime. “Drink some teas, like lavender or chamomile, closer to bedtime as they tend to induce sleep,” the expert advises. Conversely, teas with higher caffeine content, such as matcha or green tea, ought to be drunk earlier in the day.
Richter advises making your tea pure and uncomplicated, without any extra sugar or cream, family. “Ideally, you should not add sugar to your tea. One possible independent headache trigger is sugar. Additionally, dairy may cause inflammation in certain people—even those who do not have an intolerance. “Drink tea without added sugar or dairy for optimal outcomes,” she advises.
When to seek expert assistance for headaches
Richter notes that while tea can be an excellent at-home treatment for minor headache symptoms, it’s best to see a healthcare provider if you get headaches more frequently than usual or if they become more intense. These symptoms could indicate a more serious problem. Richter advises consulting a medical professional about your headaches if:
- Alternative medicine and over-the-counter medications are ineffective.
- You often feel ill from headaches, experiencing nausea or vertigo.
- You can’t even carry out your regular, everyday activities because of headaches.
- You are having aura headaches, which are affecting your eyesight and vision.
- Because of an underlying medical condition, some medications may make it more difficult for you to manage other medical issues.