Can Drinking Herbal Tea Really Help Your Skin?

There’s something quietly comforting about holding a warm cup of herbal tea. But can that mug do more than soothe your nerves or settle your stomach? Can it also support healthier skin? More people are looking to teas not just as a wellness ritual, but as a part of their skincare habits – something you can sip instead of smooth on.

Drinking herbal tea isn’t going to replace your cleanser or moisturizer. That’s not the promise. What it can do is support your skin from the inside out. When certain herbs are steeped and sipped regularly, their antioxidant and anti-inflammatory compounds may help ease breakouts, reduce dullness, or calm irritation.

However, not all teas are the same. Some have more skin benefits than others – and how often you drink them matters, too.

How Skin and Internal Health Are Connected

Your skin is responsive to what’s happening inside your body. Hormonal shifts, digestion, inflammation, and hydration all show up on your face. That’s why the link between what you consume and how your skin looks isn’t just a theory – it’s measurable. A 2022 review in Antioxidants noted that plant polyphenols, including those found in teas, may support skin health through antioxidant protection and anti-inflammatory activity.

So the idea is that when you drink herbal tea regularly, you’re introducing plant-based compounds that may help the body manage stress, regulate digestion, and fight oxidative stress. That’s especially relevant when trying to reduce redness, prevent early wrinkles, or manage oily or acne-prone skin.

So which herbal teas are actually worth sipping for your skin?

Chamomile – Calm in a Cup

Chamomile is one of the most researched and respected herbal teas for skin. Its anti-inflammatory and antimicrobial properties make it especially helpful for people dealing with irritation, breakouts, or inflamed skin conditions.

It contains apigenin, a compound that may reduce stress-induced skin reactivity and oxidative damage. And since skin flare-ups are often linked to stress and poor sleep, chamomile’s calming effects on the nervous system can be doubly beneficial.

If you’re noticing sensitivity, blotchiness, or breakouts that seem to align with stress or poor sleep, adding chamomile tea into your routine – especially before bed – may help reduce some of the visible effects.

Rooibos – Red Tea Rich in Antioxidants

Made from the leaves from a South African shrub called, Aspalathus linearis, Rooibos is naturally caffeine-free and packed with antioxidants like aspalathin and nothofagin, both of which help neutralize free radicals and reduce inflammation.

What makes rooibos particularly interesting is its history in helping calm eczema and acne-prone skin. Since it’s naturally caffeine-free, it won’t stimulate stress hormones or disrupt sleep cycles – two indirect triggers for inflammation and breakouts.

Rooibos has been shown to inhibit matrix metalloproteinases, enzymes that break down collagen and elastin. So if premature aging is your concern, sipping this tea might offer support from within.

Peppermint Tea – A Target for Hormonal Acne

Peppermint tea is cooling and refreshing, but it’s also known to lower androgen levels in some studies. Androgens are hormones that can increase sebum production, which often triggers breakouts – especially along the jawline and chin.

In one small study, women who drank spearmint tea twice daily experienced reduced testosterone levels over five days, with effects that continued after treatment. While more research is needed, the connection is promising for those managing adult or hormonal acne.

If your skin tends to get oilier or more reactive around your menstrual cycle, drinking peppermint or spearmint tea could potentially ease the hormonal edge that contributes to breakouts.

Green Tea (Especially Matcha) – Polyphenol Power

Though technically not an “herbal” tea, green tea – especially matcha – is too potent to ignore in this conversation. It’s full of epigallocatechin gallate (EGCG), one of the most powerful antioxidants in any plant-based beverage.

EGCG helps regulate sebum production, reduce inflammation, and combat oxidative stress – three key concerns for anyone with acne, redness, or visible signs of skin aging.

Matcha, the powdered form of green tea, contains even more concentrated polyphenols since you consume the whole leaf rather than a steeped extract. That makes it one of the most efficient teas to support your skin from the inside.

Calendula -The Skin-Soothing Standout

Calendula tea, made from marigold petals, has a long history in skin-soothing ointments and balms. But drinking it also has potential benefits. It’s known for its ability to calm irritated tissue and stimulate collagen production.

Calendula’s antifungal and antibacterial properties make it helpful for those dealing with skin flare-ups that feel reactive, rashy, or prone to infection. While it’s often used topically, drinking calendula tea may help reduce systemic inflammation that contributes to chronic skin irritation.

It’s gentle, floral, and safe enough for regular use in most people, though pregnant individuals should check with a healthcare provider before drinking it regularly.

Nettle Leaf – Detox Support for Clearer Skin

Nettle leaf tea has a bitter, earthy taste that some people find strong, but it offers significant benefits. It supports the liver, kidneys, and lymphatic system – key detoxification pathways that may indirectly affect skin clarity.

Nettle is rich in vitamins A and C, both important for skin renewal, and it contains silica, a mineral linked to skin elasticity. For those with congested, dull, or acne-prone skin, nettle tea may be a helpful addition, especially if other signs of sluggish digestion or puffiness are present.

Because it acts as a mild diuretic, nettle can also support water balance in the body – but you’ll want to drink plenty of regular water alongside it.

Hibiscus Tea – Support for Firmness and Glow

Hibiscus tea is tart, bright red, and rich in anthocyanins – compounds that offer powerful antioxidant effects. Hibiscus may help inhibit elastase, an enzyme that breaks down elastin in the skin. That could mean more firmness and resilience over time.

It also contains vitamin C, which supports collagen production. And unlike some teas that are calming or bitter, hibiscus has a bold flavor that makes it easy to enjoy as a cold infusion as well.

If your goals include brighter skin and better elasticity, hibiscus tea might offer a subtle but meaningful boost when consumed regularly.

How Often Should You Drink Herbal Tea for Skin Support?

This isn’t a quick-fix solution. Herbal teas work gradually, and consistency matters more than quantity. Drinking one or two cups a day over several weeks is more effective than a large dose for a few days. You’re nourishing your system, not applying a topical treatment.

Some teas – like green tea and nettle – can be too drying if consumed in large amounts, especially without adequate water intake. Balance is essential.

Also, it’s important to treat herbal teas as part of a broader wellness practice. They can support your skincare efforts, but they’re not going to override chronic inflammation, poor sleep, or an imbalanced diet.

When to Be Cautious

Not all herbal teas are safe for everyone. Peppermint may aggravate acid reflux. Nettle can interact with blood pressure medications. Calendula should be avoided in early pregnancy. Always check with a qualified healthcare provider if you’re unsure whether a specific herb is right for you.

And be sure what you’re buying is pure. Some teas marketed as herbal blends contain added sugars, artificial flavors, or colorants that can counteract the very benefits you’re seeking.

What to Look for When Buying Herbal Teas

If you’re shopping for skin-supportive teas, keep these tips in mind:

• Choose organic when possible. You don’t want pesticide residue in your daily brew.
• Check the ingredient list. Single-herb teas are more targeted and transparent.
• Skip artificial flavors. Natural, whole herb infusions are more likely to contain active compounds.
• Buy from reputable brands. Sourcing and freshness matter, especially for teas rich in volatile oils or antioxidants.

Making Tea a Meaningful Ritual for Your Skin

Drinking herbal tea for your skin isn’t just about the ingredients – it’s about the habit. Taking ten quiet minutes to sit with a warm mug can help reduce stress, support digestion, and remind you to slow down. All of which shows up on your face in some way.

This isn’t about marketing a miracle brew. It’s about recognizing the body’s interconnected systems and supporting skin from within.

Teas that reduce inflammation, calm stress, aid detoxification, or provide antioxidants can give your skin a more stable foundation. The effects may not be instant, but over time, they’re real – and they’re worth your patience.

Even the most advanced skincare product can’t work optimally if the internal environment is out of balance. A warm cup of herbal tea might not be your only skincare step, but it could become one of your most beneficial ones.