Living with Polycystic Ovary Syndrome (PCOS) means navigating a complex hormonal condition that affects millions of women worldwide. While medication and lifestyle changes form the foundation of PCOS management, simple daily habits like drinking the right tea can make a meaningful difference in symptom control and overall well-being.
Tea has been used medicinally for thousands of years, and modern research confirms many varieties offer specific benefits for women with PCOS. From reducing inflammation to supporting insulin sensitivity, incorporating the right teas into your daily routine can complement your PCOS management plan.
How Tea Can Help With PCOS Symptoms
Before diving into specific tea recommendations, it's important to understand how certain teas might help with PCOS. The beneficial effects generally work through these mechanisms:
- Reducing inflammation (a common underlying factor in PCOS)
- Improving insulin sensitivity and blood sugar regulation
- Supporting hormone balance
- Aiding weight management efforts
- Providing antioxidants that combat oxidative stress
Women with PCOS often experience insulin resistance, which can lead to weight gain, increased androgen levels, and worsened symptoms. Many beneficial teas help address this core issue.
7 Best Teas for PCOS Management
1. Spearmint Tea
Spearmint tea stands out as perhaps the most studied tea specifically for PCOS. Research indicates it may have anti-androgenic effects, helping to reduce levels of male hormones that contribute to symptoms like hirsutism (excess hair growth), acne, and hair loss.
A study published in the journal Phytotherapy Research found that drinking two cups of spearmint tea daily for 30 days significantly reduced free and total testosterone levels in women with PCOS while increasing luteinizing hormone and follicle-stimulating hormone levels.
How to use: Drink 2 cups of spearmint tea daily, preferably between meals. Look for pure spearmint tea rather than peppermint for this specific benefit.
2. Green Tea
Rich in catechins and epigallocatechin gallate (EGCG), green tea may help improve insulin sensitivity and reduce inflammation. These effects can be particularly beneficial for women with PCOS struggling with insulin resistance.
Green tea has also been associated with modest weight loss and reduced waist circumference in some studies, which can help manage PCOS symptoms since even small weight reductions can improve hormone profiles.
How to use: Consume 1-3 cups daily, preferably between meals as some compounds in green tea may interfere with iron absorption if taken with food.
3. Cinnamon Tea
Cinnamon has been shown to improve insulin sensitivity, reduce insulin resistance, and help stabilize blood sugar levels. For women with PCOS, these benefits can translate to better hormonal balance and symptom management.
A small study published in the American Journal of Obstetrics and Gynecology found that women with PCOS who took cinnamon supplements experienced more regular menstrual cycles compared to those taking a placebo.
How to use: Make cinnamon tea by steeping a cinnamon stick in hot water for 10-15 minutes, or add a quarter teaspoon of cinnamon powder to hot water. Drink 1-2 cups daily.
4. Turmeric Tea (Golden Milk)
Turmeric contains curcumin, a compound with powerful anti-inflammatory and antioxidant properties. Chronic low-grade inflammation is common in women with PCOS and can worsen insulin resistance and other symptoms.
Curcumin may help reduce this inflammation while also supporting liver function, which plays a key role in hormone metabolism.
How to use: Prepare golden milk by combining turmeric, black pepper (which enhances curcumin absorption), and a healthy fat like coconut oil with warm plant-based milk. Drink one cup daily, typically in the evening. For a complete recipe, check out this anti-inflammatory collagen golden milk for PCOS.
5. Licorice Root Tea
Licorice root may help reduce testosterone levels in women with PCOS. It contains glycyrrhizin, which appears to inhibit an enzyme involved in testosterone production. Additionally, it may help reduce stress by supporting adrenal function, which can be important as stress often exacerbates PCOS symptoms.
How to use: Due to its potent effects, limit consumption to 1 cup daily for no more than 4 weeks at a time. Avoid if you have high blood pressure, kidney disease, or are pregnant.
6. Chamomile Tea
Stress can worsen PCOS symptoms and disrupt hormone balance. Chamomile tea has calming properties that may help reduce stress and improve sleep quality. It also offers anti-inflammatory benefits and can aid digestion, which is often affected in women with PCOS due to hormonal imbalances.
How to use: Enjoy 1-2 cups daily, particularly before bedtime to promote relaxation and better sleep.
7. Dandelion Root Tea
Dandelion root supports liver function and detoxification pathways, which are important for metabolizing and eliminating excess hormones from the body. This can be particularly helpful for women with PCOS who often have hormone imbalances.
Additionally, dandelion root tea has mild diuretic properties that may help reduce bloating, a common PCOS complaint.
How to use: Drink 1-2 cups daily, but start with smaller amounts to ensure tolerance. For additional benefits, consider incorporating dandelion greens into your diet with recipes like this PCOS blood sugar dandelion green and apple salad.
Teas to Limit or Avoid with PCOS
While many teas offer benefits, some varieties may not be ideal for women with PCOS:
- Caffeine-heavy teas: Excessive caffeine may increase cortisol levels and potentially worsen insulin resistance in some women.
- Rooibos tea: While generally healthy, some research suggests it might have mild estrogenic effects, which could potentially complicate hormone balance in PCOS.
- Sweetened tea drinks: Pre-packaged or heavily sweetened teas can spike blood sugar, exacerbating insulin resistance.
Always listen to your body and notice how different teas affect your specific symptoms. Testing your insulin resistance before and after incorporating certain teas can help you determine their effectiveness for your body.
How to Incorporate Tea into Your PCOS Management Plan
For optimal benefits, consider these guidelines when adding tea to your PCOS management routine:
- Choose organic tea when possible to avoid pesticides and herbicides that may affect hormone balance
- Drink tea between meals rather than with food if your goal is improved nutrient absorption
- Rotate different beneficial teas throughout the week rather than drinking the same one every day
- Avoid adding sugar or honey to your tea as this can counteract the blood sugar benefits (if you need sweetness, consider a small amount of stevia)
- Stay consistent—the beneficial effects of tea for PCOS symptoms typically require regular consumption over weeks or months
Tea should complement, not replace, the optimal macronutrient ratio for PCOS and other lifestyle factors that help manage the condition.
Research Methodology
This article's recommendations are based on peer-reviewed research from sources including the National Institutes of Health (NIH), PubMed Central, and academic journals focusing on endocrinology, nutrition, and women's health. Key clinical studies examining the effects of various teas on hormones, insulin sensitivity, and inflammation were prioritized.
For scientific evidence on specific teas mentioned, please refer to these authoritative sources:
- National Center for Complementary and Integrative Health: https://www.nccih.nih.gov/health/tea
- NIH Office of Dietary Supplements: https://ods.od.nih.gov
- PubMed Central research on spearmint tea and PCOS: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3693613/
Frequently Asked Questions About PCOS and Tea
What is the best tea to drink if you have PCOS?
Spearmint tea is often considered the best tea for PCOS due to its well-researched anti-androgenic properties. Clinical studies show it can help reduce free testosterone levels, which may improve symptoms like hirsutism, acne, and hair loss. For insulin resistance, green tea and cinnamon tea are excellent choices as they help improve insulin sensitivity. The ideal approach is to incorporate a variety of beneficial teas into your routine to address multiple aspects of PCOS, rotating between spearmint, green, cinnamon, and anti-inflammatory options like turmeric tea.
How much spearmint tea should I drink daily for PCOS?
Research indicates that drinking 2 cups of spearmint tea daily provides optimal benefits for women with PCOS. The clinical studies showing reductions in testosterone levels used this dosage, with participants drinking one cup in the morning and one in the evening for at least 30 consecutive days. It's important to use pure spearmint tea (not peppermint or mixed mint teas) and to be consistent with daily consumption, as the hormonal benefits build over time. Most women notice improvements in symptoms like facial hair growth after 1-3 months of regular use.
Can green tea help with PCOS weight loss?
Green tea can support weight loss efforts in women with PCOS through multiple mechanisms. The catechins and EGCG in green tea have been shown to boost metabolism, increase fat oxidation, and improve insulin sensitivity—all beneficial for PCOS-related weight challenges. Several studies suggest drinking 3-4 cups daily may contribute to modest weight loss and reduced waist circumference when combined with healthy eating habits. Green tea appears most effective when consumed before exercise, as it may enhance fat burning during physical activity. However, it works best as part of a comprehensive approach that includes proper macronutrient ratios for PCOS and regular movement.
Is chamomile tea good for PCOS?
Chamomile tea offers several benefits for women with PCOS. Its anti-inflammatory properties help reduce the chronic inflammation associated with PCOS. Chamomile also has calming effects that can lower stress hormones like cortisol, which when elevated can worsen insulin resistance and hormone imbalances. Additionally, chamomile tea supports better sleep quality, which is crucial for hormone regulation and weight management. For women with PCOS who struggle with digestive issues or bloating, chamomile's gentle digestive benefits can provide relief. While not as directly impactful on hormone levels as spearmint tea, chamomile makes an excellent supportive addition to a PCOS tea rotation, especially when consumed in the evening to promote relaxation and stress reduction.
Can tea help reduce PCOS inflammation?
Several teas can significantly reduce inflammation associated with PCOS. Turmeric tea (or golden milk) contains curcumin, one of the most potent natural anti-inflammatory compounds, which helps combat the chronic low-grade inflammation common in PCOS. Green tea's EGCG compounds have been shown to reduce inflammatory markers like C-reactive protein and interleukin-6, which are often elevated in women with PCOS. Ginger tea reduces inflammation through compounds called gingerols that inhibit inflammatory pathways. Drinking these anti-inflammatory teas regularly can help address the root causes of PCOS symptoms, potentially improving insulin sensitivity, hormone balance, and metabolic health over time. For enhanced anti-inflammatory benefits, consider pairing these teas with an anti-inflammatory diet rich in key vitamins for PCOS.
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