A Dr. Green Life Herbal Tea Guide

A traditional steep simply involves pouring hot water over herbs and allowing it to steep for 2-10 minutes before removing the herbs. This is the most common and recommended method for most herbal teas. It’s quick, convenient, and offers plenty of therapeutic benefits.

All of the herbal teas in our product line are designed to be steeped this way. From Superfood Red Tea to Nerve Tonic Tea, this classic preparation allows for flavor and potency… Plus it’s easy to do!

• Use 1-2 teaspoons of dried herbs per cup
• Pour freshly boiled water over the herbs
• Cover and steep for 5-10 minutes
• Strain, sip, and enjoy

You may like these articles, too: Caffeine Consumption During Pregnancy and Lactation and Is Caffeine Safe For Teens? The Risks Of Energy Drinks Plus Healthier Ways To Boost Energy

If you’re looking for a refreshing way to enjoy herbal tea without boiling water, cold brew tea (also called fridge tea) is a simple option. This method uses cold or room temperature water and a longer steeping time in the refrigerator to gently extract flavor and some beneficial compounds from herbs. It works well for aromatic and nervine herbs like lemon balm, chamomile, honeysuckle and rosehip, where preserving essential oils and delicate flavors is the goal.

While cold water may help maintain certain heat-sensitive compounds like vitamin C and volatile oils, it's less effective at extracting minerals and antioxidants compared to hot water steeping (1). Studies show that antioxidant capacity is significantly higher when herbs are brewed for 5–10 minutes at 80–100°C (1). Still, cold-brewed teas can be smoother and less bitter, making them a great choice for kids, sensitive palates, or busy parents who tend to forget their cup while it’s hot.

• Add 3-4 tablespoons of loose-leaf tea to a quart-sized glass jar
• Fill with cold or room temperature filtered water
• Cover and place in the fridge for 6-12 hours (overnight works great)
• Strain and enjoy cold (or warm gently on the stove if desired)

A note on Sun Tea: For many years, sun tea has been one of my favorite summer traditions. However, because it brews at temperatures that can allow bacteria to grow, I don’t recommend it anymore. Fridge tea offers the same gentle extraction with less risk.

Long herbal infusions involve steeping a larger quantity of herbs in hot water for 4-12 hours to extract more minerals, polysaccharides, and deeper phytochemicals (1). This method is especially helpful for tonics and nutritive herbs like nettle, oatstraw, red raspberry leaf, and moringa. Just be aware that you’ll be consuming a more concentrated dose of herbs, so start with one cup a day.

• Add 1 ounce (about 1 cup) of dried herb to a 1-quart jar
• Fill with boiling water, cap tightly
• Let steep for 4-12 hours (overnight is great)
• Strain and refrigerate for up to 2 days

This method is not necessary for every cup of tea, and the resulting infusion does tend to have a strong flavor (I like to add it to smoothies!), but it’s a powerful way to nourish the body when you're feeling depleted or seeking deep wellness support.

To learn more about using herbalism to support your energy levels, read this article: Herbalism For Adults: My Top 6 Supportive Formulas For Busy Parents

Not sure which herbal blend to reach for when? Here’s a quick guide to help you choose the one that best fits your needs:

Made with: moringa, jasmine green tea, oatstraw, peppermint, borage, chickweed, and cleavers, this energizing blend supports adrenal health, circulation, and gentle detoxification

Best for: daily energy, stress support, hormone balance, and gentle cleansing

Made with: moringa leaf, calendula, lemongrass, chamomile, hibiscus, lemon balm, nettle, marshmallow, rose hip, skullcap, and oatstraw

Best for: immune support, emotional balance, connective tissue integrity, and general nourishment

Made with: lemon balm, skullcap, nettle, ginger, catnip, hops, oatstraw, rose flowers, and alfalfa

Best for: calming the nervous system, promoting restful sleep, and supporting emotional wellbeing—safe for pregnancy and lactation

Made with: red raspberry leaf, rose hip, lemon balm, marshmallow, orange peel, linden flower, oatstraw and nettle

Best for: supporting uterine tone, digestion, mood, and micronutrient intake during pregnancy

Made with: moringa leaves and flowers, nettle, skullcap, hibiscus, blue vervain, oatstraw, fennel seed, raspberry leaf, lemon balm, lemongrass, chamomile, and calendula

Best for: hormonal balance, milk production, and recovery in the postpartum period

Made with: astragalus root, St. John’s wort, honeysuckle flowers, lemon peel, lemon balm, marshmallow, usnea, Ceylon cinnamon, echinacea, rose hip, olive leaf, cranberry fruit, slippery elm bark, and ginger root

Best for: strengthening immune resilience, especially during seasonal changes or recovery.

Herbal teas are an easy, everyday way to support your health. Whether you’re making a quick steep, keeping a cold brew in the fridge, or using a longer infusion for added nourishment, there’s room for herbal tea in every routine. From daily energy and immune support to gentle postpartum recovery, having a few well-chosen blends on hand is a great way to incorporate extra herbal nourishment into your daily routine!

1. Sharpe E, Hua F, Schuckers S, Andreescu S, Bradley R. (2016). Effects of brewing conditions on the antioxidant capacity of twenty-four commercial green tea varieties. Food Chem. Feb 1;192:380-7. doi: 10.1016/j.foodchem.2015.07.005. Epub 2015 Jul 6. PMID: 26304363; PMCID: PMC4549831.