Finding migraine relief can sap both your energy and your time. Fortunately, some strategies are more accessible than others, like sipping a cup of tea: It’s easy to make, hydrating, and a great way to de-stress.
Research shows that tea offers certain health benefits that may appeal to folks with migraine. From pain relief to easing nausea, it could be the simplest soother in your migraine toolkit.
Keep reading to learn about teas for migraine and how to choose one that’s best for you.
How Tea May Help With Migraine
“Tea is packed with natural compounds that can support brain and nervous system health,” says Lauren R. Natbony, MD, FAHS, medical director of Integrative Headache Medicine of New York and assistant clinical professor of neurology at the Icahn School of Medicine at Mount Sinai in New York.
What's more, the bioactive compounds in tea can “gently and naturally reduce pain, inflammation, and stress that may trigger a migraine [attack], according to Sylvia Klinger, DBA, RDN, and president and founder of Hispanic & Multicultural Nutrition Communications, based in Chicago.
In addition, drinking herbal tea is a great way to stay hydrated, which is especially important for folks with migraine.
“While research on hydration as a migraine treatment is limited, maintaining adequate hydration is a simple and low-risk habit that may help reduce headache frequency or severity for some individuals,” says Dr. Natbony.
Despite the perks of drinking tea, it’s important to keep in mind that tea isn’t a proven natural remedy for migraine. “Currently, there is no evidence to suggest that daily tea consumption prevents migraine,” says Natbony.
Top Herbal Teas for Migraine and Headache Relief
Herbal tea, which is made from the leaves, flowers, or roots of various plants, is a caffeine-free beverage.
Although research is limited on teas for migraine, some types of teas may provide certain benefits — like stress reduction or improved sleep — that could indirectly help migraine.
“Each tea offers something different, and the best choice depends on your symptoms and caffeine sensitivity,” says Natbony.
Here are some of the best options for soothing migraine symptoms:
Ginger Tea
Native to Southeast Asia, ginger is a warm and versatile spice with numerous health benefits.
“Ginger tea contains unique compounds (gingerols and shogaols) that can help relieve nausea and reduce inflammation associated with migraine pain,” says Dr. Klinger.
Ginger tea also has the most data supporting its use for migraine, according to Natbony.
“Small studies suggest that [ginger] can reduce headache pain and nausea within a couple of hours, with minimal side effects,” she says.
Peppermint Tea
If you’re not sensitive to the smell of mint, peppermint tea is a great pick-me-up (without the caffeine).
“Peppermint tea has menthol, a natural muscle relaxant that can ease tension and provide a cooling sensation,” says Natbony.
Nonetheless, it can offer certain health benefits that are right up migraine’s alley, including:
- Relief of nausea, indigestion, bloating, and cramping
- Reduced inflammation
- Improved cognition and memory
As a side benefit, inhaling steam from a hot mug of peppermint tea may help with any nasal congestion you might experience with your attacks.
Chamomile Tea
Calming, sweet, and earthy; it’s no wonder chamomile tea is a favorite among many.
“Chamomile tea is rich in apigenin, an antioxidant that promotes relaxation and better sleep,” says Natbony. Despite this, its ability to prevent migraine has not been proved, she says.
According to Klinger, chamomile tea may also help reduce anxiety.
Feverfew Tea
You may be familiar with feverfew as a migraine supplement, but it can also be consumed as a tea. Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.
If you do want to try feverfew tea for migraine, there are some safety considerations, as outlined below.
Turmeric Tea
Lavender Tea
Made from the fresh or dried buds of Lavandula angustifolia, lavender tea is a floral and soothing beverage.
Willow Bark Tea
Lemon Balm
Also known as bee balm, lemon balm has a citrusy and subtle mint flavor. According to Klinger, it’s mildly calming and sedating, similar to chamomile and lavender tea.
Barley Tea
Nutty and a little sweet, barley tea contains eight essential amino acids, including tryptophan. Tryptophan has a relaxing effect and is needed to make serotonin, a neurotransmitter implicated in migraine.
Since barley tea is made from roasted barley grains, it’s not gluten-free. As such, folks with celiac disease or gluten sensitivity should steer clear.
Traditional Teas for Migraine
Traditional teas are made from the leaves of Camellia sinensis, aka tea plant. These teas — which include green, black, white, yellow, and oolong — have caffeine.
Green and Black Tea
“Green and black teas contain caffeine and L-theanine, a unique combination that can gently boost alertness and focus without the jittery side effects of coffee,” says Natbony.
Black tea is packed with nutrients but has the highest caffeine content, which is something to be mindful of.
If you’d rather avoid caffeine, you might be able to find decaffeinated green or black tea. However, beware that decaf options may still have a small amount of caffeine.
Caffeine and Migraine: Does It Help or Hurt?
Caffeine has a tricky relationship with migraine. “Caffeine, found in green and black teas, can sometimes enhance the effect of migraine medications, but too much or inconsistent intake can cause rebound headaches,” says Natbony.
- Keep your caffeine intake consistent — every day, at the same time.
- Don’t exceed 200 milligrams (mg) of caffeine, which is about 1 or 2 cups of coffee.
- Keep a headache diary to note any patterns with caffeine intake and attacks. However, know that caffeine might not always be the culprit. For instance, fatigue and yawning are premonitory symptoms of migraine. This can leave some folks reaching for caffeine, leading them to believe it caused the migraine attack, when in reality the attack was already underway.
Safety Considerations
Just because tea doesn’t come in a pill bottle doesn’t mean it’s completely safe for every person. Be sure to talk to your doctor before adding tea to your diet, especially if you’re pregnant, breastfeeding, take medications, or have an upcoming surgery.
Here are a few things to keep in mind:
- Medication Interactions Green tea can negatively interact with certain medications. “Green tea may reduce the effectiveness of certain blood thinners, such as warfarin, due to its vitamin K content,” says Klinger. On the other hand, chamomile, ginger, feverfew, and willow bark may increase the risk of bleeding if you’re on blood thinners. If you drink black or green tea, Klinger says the caffeine content “can cause insomnia, anxiety, or heart palpitations in sensitive individuals.” You can find more details on which medications green tea can negatively interact with on our network site Everyday Health.
- Allergies Avoid chamomile and feverfew if you’re sensitive to plants in the ragweed family. Folks with celiac disease should avoid barley tea since it has gluten.
- Pregnancy Caffeinated teas should be limited during pregnancy or breastfeeding. Feverfew is not recommended during pregnancy.
- Daily Intake “Having 1 to 3 cups of herbal tea per day is generally safe for most people,” says Klinger.
Tips for Buying Tea
When shopping for tea, you’ll notice a variety to choose from. How can you narrow these options down?
- Caffeinated or herbal? Caffeinated tea may help migraine or make it worse. Be mindful of the time, as enjoying a cup too late in the day can interfere with your sleep.
- Check the ingredients label. Some flavored teas include “artificial flavors,” which may trigger attacks in some folks. And even those that contain “natural flavors” might be a little dicey. According to the FDA, “natural flavors” — which are substances extracted from plant or animal sources — are meant to enhance flavor, but that doesn’t mean that they enhance nutritional value. While these chemicals are extracted in a lab from natural sources, scientists can use synthetic solvents and artificial preservatives and processing aids to do so.
- Choose teas without added sugars. Some brands and flavors do add sweeteners. Your best bet is to select those that are 100 percent herbal tea.
- Tea bags or loose-leaf? While they are a convenient option, tea bags may leach plastic. Interestingly, caffeinated teas might release more caffeine when used in tea bags than as loose-leaf teas. There are claims that loose-leaf tea may offer more health benefits and a stronger flavor than tea bags. If you do go this route, you’ll need a strainer or tea infuser, but you can reuse the leaves for your next cup.
- Stick to traditional brands. These are more likely to provide sourcing and testing information, says Klinger.
- Storage. Klinger recommends storing teas in airtight containers away from light and moisture to preserve their antioxidants and essential oils.
Incorporating Tea Into Your Migraine Toolkit
Among the many lifestyle modifications someone with migraine could make, drinking tea is a relatively simple one. However, don’t expect a cure.
“Overall, daily tea is not a proven preventive strategy, but it can still fit into a healthy lifestyle if you enjoy it and it does not trigger your symptoms,” says Natbony.
With that being said, here are some ways you can incorporate tea as part of your migraine toolkit:
- Soothe attack symptoms. Teas like ginger, peppermint, chamomile, and lemon balm may ease nausea, making them a great way to stay hydrated during an attack. “Ginger helps regulate the digestive system, and peppermint may ease digestive discomfort,” says Klinger. For pain, try turmeric, green, or ginger tea, which have “anti-inflammatory properties similar to the non-steroidal anti-inflammatory drugs (NSAIDs),” she says.
- Make it a ritual. De-stress nightly with lavender, chamomile, or lemon balm tea. “These herbs have mild calming and sedative effects,” says Klinger.
- Get creative. Klinger likes to add a little honey to either ginger or chamomile. “Both are soothing for the stomach and can provide mild anti-inflammatory and calming effects for the nervous system. I drink them almost every day.”
Bottom line from Natbony: “[Tea] works best as part of a broader healthy routine that includes regular meals, consistent sleep, physical activity, and stress management. Together, these habits help keep the brain and body in balance and reduce the likelihood of migraine flare-ups.”
Final Thoughts
Tea contains compounds that may reduce inflammation, pain, or nausea. Although research is limited on using teas for migraine, drinking tea is a simple and soothing way to stay hydrated, which is important in migraine management.
Popular herbal teas, such as ginger, peppermint, chamomile, turmeric, and lemon balm, may offer relief from nausea, pain, or stress. Traditional teas like black and green tea may also be used, but folks should be mindful of the caffeine content.
If you’d like to incorporate tea into your diet, talk to your doctor first. While tea isn’t a cure-all, it can be a simple way to complement the other therapies in your treatment plan.