6 Best Teas for Brain Health, According to Dietitians

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19 hours ago

These teas support sharper thinking, better memory, and a calmer mind.Key Takeaways
Some teas have antioxidants, amino acids, and plant compounds that can support long-term cognitive health.
Green tea is one of the most researched options, thanks to its L-theanine, catechins, and EGCG.
Caffeine-free options can still boost focus and mental energy, making them valuable alternatives.Put down that cup of coffee if you're after calm, sustained focus. Drinking tea can support your brain without the caffeine crash. Compounds like L‑theanine and polyphenols in green tea help smooth out energy spikes and protect neurons from oxidative stress. Herbal blends pull their weight, too, with research suggesting they can help with alertness and mental stamina.
In other words, the right cup of tea can do more than warm your hands. We asked health experts to break down the best teas for brain health—both classic and herbal—that deliver measurable perks for your mood and memory.
Related: 7 Foods to Help Keep Your Brain Healthy and Sharp, According to Nutrition Experts
Green Tea
The brain can be especially susceptible to oxidative stress, and the unique properties of green tea can help offset that. 'When most people think of teas to support brain health, green tea is usually what comes to mind due to its high potency of antioxidative properties,' says Chacha Miller, MS, RD, LDN, pediatric dietitian and founder of The Carda Mom. 'It's rich in catechins, which are a type of polyphenol that acts as a powerful antioxidant that helps protect cells from damage caused by oxidative stress and free radicals.' Green tea also contains L-theanine, an amino acid shown to reduce stress and improve focus.
Research consistently backs the link between green tea and cognitive function: One double-blind study in Molecules found that adults who consumed decaffeinated green tea catechins daily for 12 weeks showed improvements in working memory and attention. Aim for about two to three cups a day (roughly 16–24 ounces) to match the L-theanine and polyphenol ranges used in cognition studies without overdoing the caffeine.
Turmeric Tea
'Another favorite of mine for brain health is turmeric tea, also due to its high antioxidant content,' says Miller. 'It's rich in curcumin, which is known for its anti-inflammatory and antioxidant effects.' Turmeric tea has earned attention in Ayurvedic medicine for its brain-supportive properties.
Emerging research suggests that curcumin may support positive mood, memory, and overall cognitive function, particularly in aging adults. 'I often suggest adding a small dash of black pepper to turmeric tea to help with the absorption of curcumin and get the most benefit,' Miller adds.
Related: Sipping Golden Milk at Bedtime Is the Centuries-Old Way to Fall Asleep Fast—Here's How to Make It
Chamomile Tea
Chamomile is one of the most popular herbal teas, and its calming reputation is backed by science. "Chamomile tea can be a simple, natural way to support brain health, mostly by helping you sleep better and feel calmer,' says Raj Dasgupta, MD, FACP, FCCP, FAASM, board-certified physician and chief medical advisor for Sleepopolis. 'One of its main active compounds, apigenin, interacts with receptors in the brain that help you relax, which may explain why so many people find it easier to wind down after drinking it.'
Dasgupta says chamomile also has anti-inflammatory and antioxidant properties that may help protect the brain over time. 'While we still need more research on its direct effects on memory or cognition, what we do know is that reducing stress and sleeping well are two of the best things you can do for long-term brain health, and chamomile may gently support both,' he says.Warning
Chamomile tea is generally safe for most people, though Dasgupta suggests that anyone with ragweed allergies or those on certain medications should check with their doctor first.Lion's Mane Mushroom Tea
Lion's Mane mushrooms are the focus of growing research suggesting they may support long-term brain function. 'Not a traditional tea, but this medicinal mushroom is gaining a lot of attention for cognitive health,' says Ehsan Ali, MD, an internal medicine physician and founder of Beverly Hills Concierge Doctor. 'Lion's Mane contains compounds called hericenones and erinacines, which have been shown to stimulate the growth of nerve growth factor (NGF), a protein that supports the growth and survival of neurons.'
One study published in the International Journal of Molecular Sciences found that Lion's Mane may help protect against neurodegenerative diseases by promoting brain plasticity and regeneration. 'It's particularly useful for memory and focus over time, not just a short-term boost,' Ali adds. Many people brew it as a powdered tea or steep pre-packaged mushroom blends for a mellow, earthy sip.
Peppermint Tea
Turns out, peppermint tea isn't just for settling your stomach. 'Peppermint tea doesn't contain caffeine, but its menthol content can still offer a brain boost,' says Ali. 'Research suggests that peppermint aroma and ingestion may enhance memory, alertness, and cognitive performance.'
One randomized trial in Human Psychopharmacology showed that drinking peppermint significantly improved cognitive performance and increased cerebral blood flow in healthy adults. 'It's a great option if you want a caffeine-free alternative that still helps with focus,' says Ali.
Rosemary Tea
If you're looking for a brain boost straight from the garden, rosemary tea might be worth steeping. 'A brew of rosemary tea is a great source of carnosic acid, which has neuroprotective effects that help improve memory and decrease mental fatigue,' says Jeremy Gurewitz, co-founder of Solace Health.
A review in Molecules supports this link and identifies carnosic acid found in rosemary and sage as a neuroprotective compound with antioxidant and anti-inflammatory effects. The study suggests it may help prevent neuron damage linked to neurodegenerative disorders. Brew rosemary fresh for five to seven minutes for best results.
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