Chinese herbal tea — known as liáng chá (凉茶, literally “cooling tea”) — is a category of medicinal infusions that has nothing to do with the tea plant Camellia sinensis. These are blends of dried herbs, flowers, roots, and fruits, each formulated to target a specific imbalance: heat in the body, poor digestion, low energy, or seasonal dryness. They are sold on street corners across southern China, brewed in clay pots in family kitchens, and prescribed by traditional Chinese medicine practitioners for conditions that in the West would be treated with over-the-counter drugs.
The difference between a Chinese herbal tea and a “wellness tea” sold in a Western health food store is the logic. The ingredients in a Chinese formula are chosen according to the principles of traditional Chinese medicine (TCM) — heating vs. cooling, drying vs. moistening, and the organ systems they affect. This is not a belief system; it is a classification system that has been tested against real use for centuries. The herbs themselves have been studied in modern pharmacology, and many of them have measurable effects on inflammation, digestion, and immune function.
This guide covers the eight most common Chinese herbal tea blends, what they are used for, how to brew them, and what to expect from the taste. If you are new to Chinese herbal tea, start with the ones marked beginner-friendly and work your way up.
1. Chrysanthemum tea (菊花茶, jú huā chá)
What it is. Dried chrysanthemum flowers steeped in hot water. The flowers open up in the cup and the liquid turns pale yellow. It is the most widely consumed herbal tea in China and the most accessible to a Western palate.
What it does. In TCM, chrysanthemum is cooling and enters the lung and liver channels. It is used to clear “heat” and “wind-heat” — which in practice means it is the go-to tea for the early stages of a cold, a sore throat, red eyes from staring at screens, or a mild headache. Modern research shows chrysanthemum contains flavonoids with anti-inflammatory and antimicrobial activity, which aligns with the traditional use.
How to brew. Steep 5–8 dried flowers in 200 ml of water at 90–95 °C for 3–5 minutes. You can reuse the same flowers for 2–3 infusions. Add a few goji berries (枸杞, gǒu qǐ) or a slice of rock sugar if you find the flavor too grassy.
Taste. Mildly sweet, floral, grassy. No bitterness. The easiest entry point.
Beginner-friendly. Yes.
2. Goji berry tea (枸杞茶, gǒu qǐ chá)
What it is. Dried goji berries (a fruit, not a grain) steeped in hot water until they rehydrate and float at the surface.
What it does. In TCM, goji berries tonify the liver and kidney yin, which means they support energy, vision, and longevity. The traditional claim is that regular consumption brightens the eyes and strengthens the lower back — both of which are associated with kidney energy in TCM. Modern studies confirm that goji berries are high in zeaxanthin, a carotenoid that protects the retina, and polysaccharides that modulate immune function. The evidence is real, though not as dramatic as the marketing suggests.
How to brew. Steep a heaping tablespoon (about 15 dried berries) in 300 ml of water at 90 °C for 5–10 minutes. The berries become soft and edible — eat them after drinking the liquid. Goji tea is often combined with chrysanthemum for a clearer eye focus.
Taste. Sweet, slightly tart, with a raisin-like flavor. No bitterness.
Beginner-friendly. Yes.
3. Red date and ginger tea (红枣姜茶, hóng zǎo jiāng chá)
What it is. Sliced red dates (jujubes, not Medjool dates) simmered with fresh ginger. This is the standard warming tea for cold weather and for women during menstruation.
What it does. In TCM, red dates tonify the spleen and blood, while ginger warms the body and dispels cold. Together they are the standard formula for “cold in the middle” — sluggish digestion, cold hands and feet, fatigue, and menstrual cramps. The gingerols in fresh ginger have documented anti-inflammatory and anti-nausea effects, and red dates are a rich source of iron and vitamin C.
How to brew. Slice 3–4 red dates and 3–4 thin slices of fresh ginger. Simmer in 500 ml of water for 15–20 minutes. Do not just steep — simmering extracts more of the date’s sweetness and the ginger’s heat. Drink warm.
Taste. Sweet and spicy. The dates provide enough sweetness that you do not need added sugar.
Beginner-friendly. Yes.
4. Honeysuckle tea (金银花茶, jīn yín huā chá)
What it is. Dried honeysuckle flowers, named “gold and silver flower” because the blossoms are yellow and white at the same time. It is a strong antibacterial tea used for infections.
What it does. In TCM, honeysuckle is strongly cooling and clears heat and toxins. It is used for sore throats, fever, skin infections, and inflammatory conditions. Pharmacological research confirms that honeysuckle contains chlorogenic acid and luteolin, both of which have broad-spectrum antibacterial and antiviral activity. During the COVID-19 pandemic, it was one of the most commonly recommended herbal teas in China for symptom management.
How to brew. Steep 5–10 dried flowers in 200 ml of water at 90 °C for 3–5 minutes. Do not over-steep — it becomes bitter. Drink it when you feel a cold coming on, not as a daily beverage.
Taste. Lightly floral with a noticeable bitterness. The bitterness is part of the medicinal effect. If you need sweetness, add a small amount of honey or rock sugar.
Beginner-friendly. Moderate. The bitterness surprises people.
5. Pu erh tea (普洱茶, pǔ ěr chá)
What it is. A fermented tea made from Camellia sinensis, aged for months to years. Technically it is a true tea, not a tisane, but it is used in China as a medicinal beverage rather than a daily drink. This section covers its health uses, not the gongfu brewing method.
What it does. In TCM, pu erh aids digestion, reduces fat, and “descends qi” — which means it helps with bloating and indigestion after heavy meals. The post-fermentation process produces lovastatin, a compound that has been shown to lower cholesterol in clinical studies. Pu erh is also rich in theabrownin, a fermentation byproduct that supports gut microbiota diversity. The claims about weight loss are overstated; the effect on cholesterol is real but modest.
How to brew for health. Steep 3–5 grams of pu erh in 300 ml of water at 95 °C for 3–4 minutes. Rinse the leaves first with a quick pour of hot water to wash away any dust. Drink after a heavy meal.
Taste. Earthy, woody, with a smooth finish. Good pu erh has no bitterness. Low-quality pu erh tastes like mud.
Beginner-friendly. Moderate. The earthiness is unfamiliar to most Western palates.
6. Ginger and brown sugar tea (姜糖水, jiāng táng shuǐ)
What it is. The simplest “tea” in this list — fresh ginger simmered with unrefined brown sugar (红糖, hóng táng). It is not a tea in the botanical sense, but it is the most common homemade remedy in Chinese households.
What it does. This is the standard Chinese remedy for colds, chills, and menstrual cramps. The ginger warms, the brown sugar provides quick energy, and the combination raises the body’s surface temperature. Mothers make it for children who have been out in the rain. Women drink it for the first three days of their period. It is the Chinese equivalent of chicken soup — not a cure, but a reliable comfort for the sick and the cold.
How to brew. Boil 4–5 slices of fresh ginger in 400 ml of water for 10 minutes. Add 1–2 tablespoons of Chinese brown sugar (or dark muscovado as a substitute) and stir until dissolved. Drink it hot, in bed, wrapped in a blanket.
Taste. Sweet, spicy, warming. It is genuinely comforting.
Beginner-friendly. Yes.
7. Schisandra berry tea (五味子茶, wǔ wèi zǐ chá)
What it is. Dried schisandra berries, a red fruit with five distinct flavors — sweet, sour, bitter, salty, and pungent — hence the name “five-flavor berry.”
What it does. In TCM, schisandra is one of the most important adaptogenic herbs. It tonifies the lungs and kidneys, calms the spirit, and is used for insomnia, night sweats, and chronic cough. Modern research confirms that schisandra contains lignans that protect the liver, improve cognitive function, and reduce stress markers. It is one of the few Chinese herbs that has been the subject of multiple randomized controlled trials.
How to brew. Steep a teaspoon of dried berries in 200 ml of water at 90 °C for 5–7 minutes. You can crush the berries slightly before steeping to release more flavor. The berries can be re-steeped 2–3 times.
Taste. Complex. The initial sweetness is followed by sourness, then a mild bitterness. Not for everyone, but interesting.
Beginner-friendly. No. The sourness is strong.
8. Burdock root tea (牛蒡茶, niú bàng chá)
What it is. Sliced and dried burdock root, a long brown root vegetable that is also used in Japanese cuisine.
What it does. In TCM, burdock root clears heat and toxins, and is used for skin conditions, digestive sluggishness, and high blood pressure. It is a common ingredient in “detox” formulas. Modern studies show that burdock root is rich in prebiotic fiber (inulin) and antioxidants, and has measurable anti-inflammatory effects. The “detox” claim is mostly the prebiotic effect — feeding beneficial gut bacteria helps the body eliminate waste more efficiently.
How to brew. Steep 5–8 slices of dried burdock root in 300 ml of water at 95 °C for 5–8 minutes. The root can be re-steeped. Some people toast the slices in a dry pan first for a nuttier flavor.
Taste. Earthy, sweet, with a mild nuttiness. Pleasantly mild.
Beginner-friendly. Yes.
How to choose the right herbal tea
The category of Chinese herbal tea is broad, and the right choice depends on what you are trying to address. Use this quick guide:
- Cold or sore throat coming on: Honeysuckle or chrysanthemum
- Feeling cold, sluggish, or run-down: Red date and ginger, or ginger and brown sugar
- After a heavy meal: Pu erh
- Dry eyes, screen fatigue: Chrysanthemum with goji berries
- Insomnia or stress: Schisandra
- Digestive sluggishness: Burdock root or pu erh
- Menstrual cramps: Ginger and brown sugar, or red date and ginger
- General daily wellness: Chrysanthemum or goji berry
Where to buy Chinese herbal tea ingredients
Most Chinese grocery stores in the West carry these ingredients dried and packaged:
- Hua (华), Ten Ren (天仁), and Sun Ten (顺天堂) are common brands in the U.S. and Canada.
- Loose herbs are sold in Chinese medicine shops (中药店, zhōng yào diàn) — look for the shop with the tiny drawers behind the counter.
- Online, sources like Yun Zhi Shan (云南云芝), Crimson Cup, and The Chinese Tea Company ship internationally.
Avoid pre-bagged “herbal tea” products from generic supermarkets. Many of them contain added sugar, flavorings, and very little actual herb. The dried herbs are cheap, the preparation is simple, and the result is more effective.
The bottom line
Chinese herbal tea is not a magic cure. It is a traditional system of gentle, targeted herbal interventions that have been used for centuries and are increasingly supported by modern research. The best use case is as a daily wellness practice — drink a cup of chrysanthemum when your eyes are tired, or a cup of ginger and brown sugar when you feel a chill coming on. The effect is cumulative, not dramatic.
If you are interested in exploring more, start with chrysanthemum or goji berry. Both are widely available, taste good, and are impossible to overdose on. From there, work through the list based on what your body is telling you. The herbs are the language of TCM, and the tea is the conversation.
If you are exploring Chinese herbal tea as part of a broader wellness routine, you might also find our guide to setting up a home gongfu tea practice useful.
