The Right Amount Of Time To Steep Herbal Tea, From An Herbalist

Every tea drinker will have their own approach to brewing up the perfect cup. But according to herbalist, author of The Herbal Kitchen, and expert in all things tea Kami McBride, there is one crucial part of the process that many people get wrong—and we're missing out on some key nutritional benefits because of it.

On a recent call with mbg, McBride noted that she sees many people steeping their herbal tea bags for just a minute or two before taking their first sip. While there's nothing wrong with doing a quick steep, she notes that letting your tea sit for longer can unlock more flavor and nutritional benefits.

After McBride encouraged me to experiment with different steep times, I took to my kitchen and made two identical cups of chai rooibos: one sat for 2 minutes, the other 15. The difference between a quick dip and a longer steep became clear right away.

The long steep's color was many shades darker, while its smell was actually a bit more muted. (The volatile compounds2 that give tea its aroma tend to be the first to fade into the air.) The taste was much richer and—to borrow a wine term—full-bodied. I could pick up on more of the tea's spices and flavors the longer I sipped, whereas the 2-minute steep was pretty one-note. Count me a convert!

Whether you're sipping on lemon balm to calm your nerves or ginger to soothe the stomach, be sure to steep your herbal tea for 15 minutes to reap all of its benefits. Take it from an herbalist: Some things in life are worth waiting for.