13 Best Teas for PCOS Symptoms and Hormone Balance

If you're looking to improve your PCOS, add herbal tea to your treatment programme. Compared to pharmaceutical options, tea is natural, affordable, and relatively free of side effects. I've dug into the science supporting herbal tea for PCOS treatment, and the evidence is substantial. Tea is remarkably beneficial for managing PCOS and is widely considered a safe, long-term treatment. I drink a mix of teas daily as part of my PCOS treatment programme.

That said, while tea may help regulate blood sugar levels, improve fertility, and reduce acne, it's not a one-size-fits-all solution for PCOS. Some women find drinking tea helps control their symptoms, while others may find that it doesn't have a significant impact. PCOS is a syndrome and presents differently from woman to woman. We need individual treatment plans based on our unique symptoms and physiology.  That being said, this post looks at the health benefits of PCOS teas, which ones really work, and how they could help manage your symptoms.

Does tea help PCOS?

There is some evidence to suggest that tea may help improve some symptoms associated with PCOS. Several studies show herbal teas like green tea, spearmint tea, and chamomile tea are effective at reducing insulin resistance and androgens. These teas have been linked to weight loss, clearer skin, better fertility, and less excess facial hair.‍

In addition, herbal teas are often rich in antioxidants, which can protect your cells from damage. Some herbal teas are also associated with lower rates of high blood pressure and inflammation.‍

So whether you're looking to manage your blood sugar or promote weight loss, adding some herbal teas to a balanced PCOS diet is a great way to start.

What tea is good for PCOS?

Different teas produce a different, and veryspecific health benefit for PCOS Green tea can be beneficial for insulin resistance and acne, while spearmint tea has anti-androgenic properties, meaning it may lower testosterone. Ginger is another herbal tea that can be beneficial for PCOS treatment. Research suggests that chamomile can help reduce stress and insomnia.

Here's a brief overview:

1. Green tea: improves acne, fertility, and insulin resistance 
2. Spearmint tea: potential fertility tea for PCOS - may improve ovulation and lower free testosterone levels (male hormones) 
3. Peppermint tea: promotes weight loss
4. Chamomile tea: improves sleep
5. Rooibos tea: regulates blood sugar
6. Cinnamon tea: improves insulin resistance, acne, and inflammation
7. Ginger tea: reduces blood pressure and inflammation
8. Nettle tea: balances hormones
9. Licorice tea: suppresses inflammation 
10. Rosehip tea: reduces period pain
11. Raspberry leaf tea: tones uterine muscles
12. Maca tea: improves ovarian function
13. Milk thistle: supports liver function 

13 best teas for PCOS symptoms and hormone balance

Below, scientific research and medical experts provide answers regarding PCOS teas. Note: As an Amazon Associate I earn from qualifying purchases.

1. Green tea

Green tea is frequently recommended as a herbal tea for PCOS treatment because it’s bursting with natural antioxidants. Researchers believe antioxidants may improve PCOS symptoms, according to the Journal of Assisted Reproduction and Genetics. ‍

‍Along with being rich in antioxidants, green tea has also been credited with lowering insulin resistance. Some of us with PCOS also have insulin resistance, meaning our bodies don't respond well to insulin.

‍Here's a look at some of the other beneficial effects of green tea for PCOS:

• Improves fertility: Research shows green tea may improve male and female fertility, due to its antioxidant properties. 
• Clears skin: Thanks to its anti-inflammatory properties, green tea extract is also a proven natural acne treatment.  A meta-analysis published in the Phytotherapy Research journal found topical green tea extract reduced acne without side-effects.
• Balances hormones: Research suggests green tea reduces fasting insulin and free testosterone, according to a 2017 study by the Journal of Education and Health Promotion. For this study, women took a green tea pill for 12 weeks.

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Personally, I’m a major green tea fan. In 2021, I battled insomnia for several months. I was desperate and decided to cut my coffee consumption. Back then, I was drinking about three to four cups of coffee per day. Green tea replaced coffee, becoming my official morning drink. ‍

Dr. Carmen James, an integrative doctor and health coach, said green tea provides a sustained release of caffeine. James recommends using organic tea, with loose-leaf tea being the best choice. That’s because tea bags might contain microplastics, adds James. 

Safety notes:

• Contains caffeine — if you have adrenal PCOS or anxiety, opt for decaffeinated green tea
• High doses (supplements, not tea) may affect iron absorption — avoid drinking it with meals if you're anaemic
• Not recommended in large amounts during pregnancy

‍Buy organic green tea here

2. Spearmint tea

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Spearmint tea is the internet's most well-loved PCOS tea. Go onto TikTok and you’ll find people preaching about very specific spearmint tea benefits for PCOS. Advocates say it can fight everything from hormonal acne to unwanted facial and body hair, or hirsutism. 

One 2017 paper reviewed the current research and suggested there was evidence that spearmint tea lowered “androgenic hormones”, meaning they reduce testosterone. When women have excess androgens we typically develop acne, excessive hair growth, and irregular periods. Yep, all the awesome PCOS stuff. The research review cites a study where women drank spearmint tea for five days and reported that their hirsutism had improved. 

A 2020 review of 10 trials showed spearmint tea reduced free testosterone levels and improved luteinising hormone (LH) and follicle-stimulating hormone (FSH) levels. Luteinising hormone triggers ovulation while follicle stimulating hormone is responsible for egg production in the ovaries. These findings may suggest spearmint is a potential fertility tea.

During my search, however, I couldn’t find any recent research supporting the claim that spearmint tea cures acne. Of course, this might change because, in 2019, researchers in Plant Foods for Human Nutrition called for further research into the preventative health benefits of herbal teas like spearmint tea.

For me, I drink a mint tea combination  -  a mix of peppermint and spearmint. I’ve noticed an improvement in unwanted body hair and my skin has totally cleared.  Though, I’ve also made major changes to my diet and lifestyle. For example, I limit simple or refined carbs, and I exercise regularly.  My skin was at its worst when I ate tons of fast food and was largely inactive. Don't get me wrong, I'm not at the gym every day. Still, I'm engaging in some physical activity most days, even if that's 10 minutes of yoga. Remember even a brief exercise slot is better than nothing.

For more on the benefits, brands, and dosage, check out my blog post on spearmint tea for PCOS.

Safety note:

• Well-tolerated by most women; considered safe for daily use
• Avoid during pregnancy — spearmint has historically been used to stimulate menstruation, and safety in pregnancy hasn't been established
• May interact with medications for diabetes or blood pressure — check with your doctor if you're on either
• Rarely, some people experience heartburn or mild nausea

‍Buy spearmint tea here

3. Peppermint tea

While similar in flavour to spearmint, peppermint tea has a more pronounced minty tang.

There is some research into mint tea’s benefits for PCOS. According to the International Journal of Advanced Research, peppermint is a good “alternative therapy” for PCOS. The study was conducted with rats and showed peppermint decreased body weight and testosterone levels. 

Safety note:

• Peppermint relaxes the lower oesophageal sphincter and can worsen symptoms of GERD
• Not recommended in large quantities during pregnancy
• May reduce iron absorption if drunk with meals

‍Buy peppermint tea here.

4. Chamomile tea‍

Studies suggest that chamomile tea can help reduce stress, improve sleep, and balance hormones.‍

Chamomile tea tea contains flavonoids, a natural compound found in plants to protect against plagues. According to the Journal of Nutritional Science, flavonoids are used in a number of medical and cosmetic products because of their “anti-oxidative, anti-inflammatory” properties.

So is it any good for PCOS? Let's investigate:

• A study published in the Journal of Research in Medical Sciences conducted with 80 women showed a reduction of total testosterone. The women consumed a chamomile capsule for three months. 
• Then, a 2015 study concluded that chamomile tea reduced insulin levels among patients with diabetes. During this clinical trial, patients drank a cup of chamomile tea three times per day after meals for eight weeks.  

I added a cup of chamomile tea to my bedtime routine to deal with my insomnia. However, I'd be misleading you if I made it seem like chamomile tea alone cured my sleeplessness. My recovery included discussing solutions with my doctor and initiating major lifestyle changes. Part of those changes included actually establishing a bedtime and morning routine. That looked like avoiding screen time 30 minutes before bed and waking up around the same time each weekday. I also added magnesium to my PCOS supplement stack. 

Safety notes:

• If you have a ragweed allergy, proceed cautiously — chamomile belongs to the same plant family and can cause a reaction in some people
• May have mild blood-thinning effects — consult your doctor if you take warfarin or similar medications
• Avoid in large amounts during pregnancy

‍Buy chamomile tea here

5. Rooibos tea

Rooibos tea comes from the leaves of a plant that naturally grows in South Africa. 

Rich in antioxidants, it’s also frequently recommended to control blood sugar. That’s because Rooibos tea is a source of aspalathin, and research suggests that aspalathin lowers blood glucose levels. In a study conducted with mice, aspalathin reduced fasting blood glucose and improved glucose tolerance. 

I drink rooibos with almond milk and honey because it’s a great sweet beverage. Since eliminating caffeine, a rooibos cappuccino is my go-to drink at coffee shops.

Safety notes:

• Some animal studies suggest very high doses may have mild oestrogenic effects — evidence is limited but worth noting
• Generally considered safe during pregnancy in moderate amounts

‍Buy rooibos tea here.

6. Cinnamon tea 

‍Many studies show cinnamon tea can reduce insulin resistance, acne, and inflammation:

• The International Journal of Women’s Health and Reproduction Sciences reviewed cinnamon and its effects on PCOS. Key findings from its analysis include that cinnamon reduces fasting insulin, insulin resistance, and body mass index (BMI).
• The Pharmaceutical Resonance journal discusses a study involving 15 women with PCOS. One group of women had oral cinnamon and another had a placebo for eight weeks. The result? A major reduction in insulin resistance for the cinnamon group.
• According to recent research from the  Journal of Ethnopharmacology, cinnamon can also reduce fasting blood sugar, fasting insulin, and cholesterol.

I get my dosage of daily cinnamon when I add it to my morning smoothie. You can also try this easy cinnamon tea recipe for PCOS. 

Safety

• May lower blood sugar — monitor closely if you're on metformin or other diabetes medications, as effects can compound
• Avoid in high doses during pregnancy

7. Ginger tea

Ginger is a remedy for lowering blood pressure, and it also has an anti-inflammatory effect.  Research shows ginger can improve insulin sensitivity, according to the Advances in Biological Sciences Research. Dr. Swati Gaikwad, a consultant obstetrician and gynaecologist, said ginger contains multiple health benefits: 

“Ginger contains vital ingredients like gingerol, shogaol, paradol, and zingerone, can allow you to lower inflammation, and relieve period pain. Not only this, it is an effective antiviral, antibacterial and antioxidant spice to keep the immune system strong while having PCOS.” 

Check out this simple fresh ginger tea recipe. 

Safety

• May cause heartburn or mild digestive discomfort in some people — drink with food if this is a concern
• Has mild blood-thinning properties — consult your doctor if you take blood thinners like aspirin or warfarin
• Considered safe in moderate amounts during pregnancy (commonly used for morning sickness), but avoid very high doses

8. Nettle tea

Derived from nettle extract, nettle tea is known for balancing hormones in PCOS.

‍One 2021 animal study found that nettle extract when combined with lutein, reduced inflammation, and improved overall reproductive function among mice with PCOS. Research suggests nettle may also regulate sex hormones for PCOS. Specifically, sex hormone-binding globulin (SHBG). This hormone is responsible for circulating androgens and estrogen in our blood. In PCOS, levels of sex hormone-binding globulin are low, according to the International Journal of Women’s Health:

"Low serum SHBG levels are considered a biomarker of metabolic abnormalities and are associated with insulin resistance (IR)... and abnormal glucose and lipid metabolism in PCOS patients." 

A 2022 review of the literature finds nettle may produce a balancing effect on testosterone.

Safety notes:

• May have diuretic effects — make sure you're staying well hydrated
• May interact with blood pressure medications and diuretics — speak to your doctor if you take either
• Avoid during pregnancy unless advised by a healthcare provider

Buy nettle tea here

9. Licorice root tea

The benefits of licorice root tea for PCOS are well-studied. Licorice root is an ancient natural remedy. It’s been used in traditional Egyptian, Chinese, Middle Eastern, and Greek medicines to suppress inflammation and other ailments. 

In 2018, researchers published an animal study examining the impact of licorice extract on rats with PCOS. According to their results, licorice balances hormones and reduces follicular cysts on the ovaries. Another 2020 paper published in the International Journal of Reproductive Medicine found licorice appeared to decrease “ovarian cysts” and improve fertility among mice with PCOS. 

In addition to being a great PCOS tea, licorice root is also a popular hormone balance supplement.

Safety notes:

• Use with caution — this is the tea on this list that requires the most care
• Regular or high-dose consumption can raise blood pressure and lower potassium levels, which is a concern for cardiovascular health
• Avoid entirely if you have high blood pressure, heart disease, or kidney disease
• Not safe during pregnancy
• Limit to 1 cup per day and ideally take breaks rather than drinking it continuously

‍Buy licorice root tea here

10. Rosehip tea

Rosehip tea may reduce period cramps, according to research published in the 2020 Nutrition and Food Science journal.  The study found consuming rosehip tea twice daily was associated with less intense PMS symptoms, including menstrual cramps and anxiety. 

Rosehips have anti-inflammatory properties, which help reduce pain. Research suggests that consuming rosehip tea may help reduce inflammation in the body, per Healthline.

There are many ways to make rosehip tea, but the most common method is to steep rosehips in hot water for 20 minutes before straining the liquid. 

Safety notes:

• Very well tolerated; naturally caffeine-free
• High in vitamin C — very large amounts may cause digestive upset
• May interact with warfarin (blood thinner) and some cancer medications
• Generally considered safe during pregnancy in moderate amounts, but check with your midwife‍

11. Raspberry leaf tea

Raspberry leaf tea is a great herbal tea for women with PCOS who struggle with irregular or painful periods.

The leaves of the red raspberry plant (Rubus idaeus) have been used for centuries as a uterine tonic. Modern research backs this up and attributes it to fragarine, a plant compound believed to tone and strengthen uterine muscles, which may help regulate menstrual cycles and reduce cramping, reports BBC Good Food.

"Raspberry leaf contains fragrine, which helps tone and tighten the muscles in the pelvic area. As a result, it may be beneficial in reducing mild period cramping. Research is scant but a long history of anecdotal reports appear to support the tea’s use easing cramps."

Most herbalists recommend 1–3 cups per day. It has a mild, slightly earthy taste similar to black tea.

Safety note: Raspberry leaf is generally not recommended during the first trimester of pregnancy. If you're actively trying to conceive, check with your doctor before adding this tea to your routine.

• Buy raspberry leaf tea here

12. Maca tea

An established herbal remedy, Maca, also known as Peruvian ginseng, may be beneficial for fertility. As Marie Reilly, medical herbalist, writes in Herbal Medicine and Reproductive Health:

"Lepidium meyenii (maca) can also help to improve ovarian function in women with premature ovarian insufficiency. "

Reilly talks about Maca's ability to address hormonal imbalances.

“This improves ovarian function, and thereby increases production of both oestrogen and progesterone, reducing symptoms associated with low ovarian hormone levels, such hot flushes, sweating, sleep disturbance,mood changes, joint pains, and heart palpitations.”

Buy maca tea here

13. Milk Thistle tea

Milk thistle supports liver function,  and for women with PCOS this is key.

The liver is responsible for processing and clearing excess hormones, including oestrogen and androgens. When liver function is sluggish, these hormones can recirculate in the bloodstream, worsening hormonal imbalances. Milk thistle (Silybum marianum) contains a flavonoid complex called silymarin, which research shows has liver-protecting properties and may support the liver's detoxification pathways. A randomised controlled trial published in Phytomedicine found silymarin significantly improved liver enzyme levels in patients with liver conditions, a marker of better liver function.

Here's how milk thistle may specifically benefit PCOS:

• Liver detox support: Helps the liver clear excess hormones more efficiently, which may reduce androgen-driven symptoms like acne and excess hair.
• Insulin sensitivity: Emerging research suggests silymarin may also improve insulin resistance, one of the core drivers of PCOS.
• Anti-inflammatory: Milk thistle has antioxidant properties that help reduce the chronic low-grade inflammation common in PCOS.

How to drink it: Steep 1 teaspoon of crushed milk thistle seeds (or one tea bag) in boiling water for 5–10 minutes. Drink 1–2 cups per day. The flavour is mild and slightly nutty — it pairs well with a small amount of honey.

Safety note: Milk thistle may interact with certain medications, including some oral contraceptives, statins, and diabetes medications. If you take any regular medication, speak to your doctor before starting milk thistle tea.

Buy milk thistle tea here

PCOS Tea Blends: What to Blend Based on Your Symptoms

Different teas target different PCOS symptoms. Blending two or three that work on the same problem means you get more targeted support in a single cup. Below are four blends tailored to the most common PCOS struggles, plus the best ready-made products if you'd rather not DIY.

PCOS Tea Blend #1: For Hormonal Acne & Excess Hair Growth

Mix: Spearmint + Chamomile

This is the combination I recommend most for women dealing with high androgens, the root cause of both hormonal acne and unwanted facial or body hair (hirsutism).

Research shows spearmint it has significant anti-androgenic effects, meaning it helps lower free testosterone. Chamomile plays a supporting role: it helps reduce cortisol, the stress hormone that makes androgen-driven symptoms worse. When cortisol spikes, your body produces more androgens. Calming that stress response is genuinely useful, not just a nice-to-have.

Together, they target high androgens from two different angles.

The most well-known pre-made version of this combination is the OvaFit Testosterone Relief Tea, which combines spearmint, chamomile, peppermint, nettle, cinnamon, lemon balm, lavender, rosehip, and calendula into one caffeine-free blend specifically formulated for PCOS. It's USDA organic, uses plastic-free tea bags, and is the closest thing to a researched PCOS blend on the market. 

For a simpler Amazon option, this Hormone Balance Tea for Women combines spearmint, chamomile, red raspberry leaf, nettle, and ginger in one tea bag — great for covering multiple bases at once.

Safety note: If you're pregnant or trying to conceive via IVF, check with your doctor before drinking spearmint tea regularly.

PCOS Tea Blend #2: For Period Pain & Cramping

Mix: Ginger + Cinnamon + Raspberry Leaf

This warming, spicy blend is built around three herbs that each do something different for period pain.

Ginger is a proven anti-inflammatory. Studies show it can reduce menstrual cramping as effectively as ibuprofen in some cases. Cinnamon improves blood flow and has been shown to reduce menstrual pain and heavy bleeding in women with PCOS in a randomised controlled trial. Raspberry leaf tones the uterine muscles, which may help your uterus contract more efficiently during your period rather than cramping chaotically.

Dr. Lu's Happy Girl Tea (Amazon) is a hormone and cycle support blend that includes raspberry leaf, cinnamon, cranberry, rose, and ginger. It's caffeine-free and designed specifically for menstrual health and PCOS. Well-reviewed on Amazon and reasonably priced.

PCOS Tea Blend #3: For Insulin Resistance & Weight Management

Mix: Decaf Green Tea + Cinnamon

Give this blend a try If insulin resistance is your biggest PCOS challenge — and it is for around 70% of women with PCOS.

Green tea has been shown in multiple studies to improve insulin sensitivity and reduce fasting insulin levels. Cinnamon compounds work on a different mechanism, helping cells absorb glucose more efficiently. A systematic review published in the Journal of Ethnopharmacology found cinnamon reduced fasting glucose and improved insulin sensitivity in women with PCOS specifically.

Bigelow Cinnamon Green Tea is an affordable, widely available option that combines both ingredients. Make sure to pick up the decaffeinated version. For a higher-quality option, look for a ceremonial-grade decaf matcha and add your own cinnamon.

For the green tea on its own, Pure Encapsulations Decaffeinated Green Tea Extract is also a great supplement option if you want a stronger dose without the extra cups.

PCOS Tea Blend #4: For Sleep, Stress & High Cortisol

Mix: Chamomile + Nettle + Rosehip

Sleep and stress are often the most overlooked parts of PCOS management. And they matter more than most people realise: research shows that even a single night of poor sleep (under five hours) can reduce insulin sensitivity. High cortisol from chronic stress also directly increases androgen production, making almost every PCOS symptom worse.

Chamomile is one of the most well-studied herbs for reducing cortisol and promoting sleep. Nettle tea brings in a rich source of magnesium, a mineral that the majority of women with PCOS are deficient in and which plays a direct role in stress regulation and sleep quality. Rosehip rounds out the blend with vitamin C and antioxidants, and research suggests it may have mild cortisol-lowering properties too.

Pukka Night Time Tea is a widely available option that combines chamomile, valerian, and oat flower — all of which support sleep and nervous system calming. It's caffeine-free, certified organic, and one of the best sleep teas available in mainstream shops.

For a specifically PCOS-targeted cortisol and sleep blend on Amazon, the VAEYAE PCOS Herbal Tea covers hormonal balance, stress, and cycle support in one formula, including spearmint, nettle, raspberry leaf, ashwagandha, and ginger.

Turn herbal teas into your go-to natural PCOS remedy 

In all honesty, I wasn't a tea drinker until I discovered the health benefits associated with tea. When I decided to dig into the evidence-backed reasons teas are beneficial for PCOS, I learned about how I could use herbal tea as a PCOS treatment.‍

Now, I'm devoted. I drink up to four cups per day, and I love it. Yes, I’ve been drinking a number of teas to help me better manage my PCOS. Yes, my symptoms have improved. But I can't chalk up any of those improvements to tea consumption alone. Apart from adding tea to my diet, I’ve sought medical advice and made several lifestyle changes. The results have been incredible: my skin cleared up and I dropped 13kgs. So, while I advocate for tea as a PCOS treatment, ideally, you should consult with a medical professional and incorporate tea into a broader PCOS management plan.

If you're struggling to manage PCOS symptoms, speak to your doctor and try different treatments until you find one that works best for you. 

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