Refreshing Summer Herbal Teas For Balanced Hormones

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Refreshing summer herbal teas for balanced hormones and women’s health naturally. These nourishing blends utilize herbs such as red clover, raspberry leaf, and lemon balm to alleviate menopausal symptoms, reduce stress, and support the woman’s body, perfect for daily self-care.

Summer Herbal Teas for Women

There’s something incredibly grounding about starting my day with a slow walk through the garden, scissors in one hand and a basket in the other. By mid-summer, my herbs are wild and overflowing, lavender waving in the breeze, mint creeping over the edges of the bed, lemon balm bursting with fragrance. I always pick a few leaves and blossoms for tea. If I’m feeling a little extra, I snip some red clover blossoms, a few raspberry leaves, and even pine needles. Yes, pine needles. They’re surprisingly citrusy and refreshing.

When I moved to the States, one of the things I missed most about summers in Poland was the simple ritual of making tea from black currant leaves. We drank it cold with slices of lemon or warm in the evening air. It’s something I still do when I can get my hands on them. And every summer, I find myself falling more in love with the rhythm of picking, brewing, and sipping herbal teas—especially when I know they’re doing something good for my body.

As a nutrition consultant and chef, I see so many women struggling with hormone imbalance: hot flashes, mood swings, blood sugar crashes, menstrual cramps, brain fog, fatigue, and that unshakable sense of “off.” Our hormone systems are delicate, dynamic, and influenced by a range of factors, including diet, stress, sleep, and age. The good news? We can support them with herbs. And one of the most effective (and enjoyable) ways to do that is through tea.

Herbal teas are one of the most accessible forms of herbal medicine. They’re gentle, nourishing, and offer a daily way to connect to nature while tending to our internal balance. When made from the right ingredients, they can support reproductive health, calm the adrenal glands, ease menopause symptoms, and help regulate hormone levels without the side effects of pharmaceuticals.

In the summer, I love to use cooling herbs like mint, lemon balm, red clover, and raspberry leaf. I also like to play around with fresh berries, citrus peel, and warming spices like ginger and cardamom for both flavor and function. These teas aren’t just tasty—they’re deeply supportive to the woman’s body.

My favorite herbs and combinations for summer teas that help balance hormones naturally.

Red Clover

This is one of my favorite herbs for women’s health, especially for menopausal support. It contains plant-based compounds that may help balance estrogen levels and ease hot flashes. Red clover is also high in nutrients that support healthy blood flow and bone density. I pick the blossoms fresh in summer and dry a bunch for winter teas. I like to pair it with lemon balm and nettle for a bright, mineral-rich infusion.

Red Raspberry Leaf

Known as a classic herb for women’s reproductive organs, red raspberry leaf is a true powerhouse. It’s traditionally used to tone the uterus and support regular menstrual cycles. It also contains important minerals like magnesium and calcium, which help with muscle cramps and overall hormonal balance. It blends beautifully with peppermint, lemon peel, or fresh raspberries for a slightly tart, deeply nourishing brew.

Nettle

If there’s one herb I’d never be without, it’s nettle. This stinging green wonder is rich in iron, vitamin C, and other minerals that support energy, blood sugar regulation, and adrenal health. It’s often used as a tonic for women in perimenopause or menopause. I love combining nettle with red clover and lemon for an earthy, tangy iced tea. Add a slice of orange and a few mint leaves for a total flavor upgrade.

Lemon Balm

If stress or anxiety are throwing your hormones off track, lemon balm might be your new best friend. This bright, lemony herb calms the nervous system and supports the adrenal glands, making it a great choice for balancing cortisol levels. I have huge bushes of it in my garden, and I often steep it fresh with lavender and berries in the evening when I need to unwind.

Mint

Aside from being wildly refreshing, mint is fantastic for digestion, which plays a huge role in hormonal regulation. I use both spearmint and peppermint in my teas. Spearmint, in particular, has been studied for its effect on hormone levels and can be a helpful herb for women with PCOS. I like to pair mint with fresh ginger, hibiscus, or red raspberry leaf for a cooling summer blend.

Lavender

The scent alone is enough to reduce stress hormones. Lavender is a gentle herb that can support sleep, mood swings, and hot flashes. I dry it every year and use it sparingly—it’s strong! Just a pinch added to lemon balm or chamomile tea creates a relaxing and aromatic cup.

Chamomile

This is one of the oldest herbal remedies in the book, and for good reason. Chamomile supports digestion, sleep, and inflammation. It’s calming to the nervous system and helps with anxiety and cramps. I often drink chamomile in the evening with lemon balm and a little orange peel. It helps soothe the body and quiet the mind.

Yarrow

Yarrow has long been used for its medicinal properties. It supports circulation and can help with heavy periods and hormonal headaches. It’s not the most common tea herb, but when blended with more flavorful herbs like peppermint and raspberry leaf, it becomes a supportive and balancing addition.

Ginger

I use fresh ginger year-round, but it’s especially good in summer teas when paired with hibiscus and mint. It’s warming, anti-inflammatory, and supports digestion and blood sugar. If you’re dealing with hormonal acne or slow digestion, ginger can be a game-changer.

Hibiscus

This tropical flower is tart, cooling, and rich in antioxidants. It helps balance blood pressure and blood sugar, both of which impact hormone levels. Hibiscus pairs well with citrus peel, berries, and mint for a vibrant, tangy iced tea.

If you’re curious about building herbal tea traditions into your summer habits, I love sharing more on the subtle power of adaptogens for adrenal support and how they shape our day-to-day energy and calm. The more you experiment, the easier it becomes to find which blends your hormones thank you for most.

Why Add Fruits to Your Herbal Teas

Adding fruits to herbal teas is more than just a pretty touch. Fruits like berries, citrus, or even stone fruits add a boost of vitamin C, antioxidants, and natural sweetness—no added sugar required. These nutrients support hormone balance, reduce inflammation, and help with symptoms like hot flashes and mood swings.

In traditional systems like Chinese and Ayurvedic medicine, fruits also bring cooling energy to the body, which is especially helpful during the hotter months or hormonal shifts. Plus, let’s be honest—fruit makes tea taste amazing and feel like a treat, turning your herbal routine into something you actually look forward to.

What Summer Fruits to Add

🍓 Berries (Raspberries, Blackberries, Blueberries, Strawberries)

• Rich in antioxidants, fiber, and vitamin C
• Support healthy estrogen metabolism
• Help reduce inflammation and oxidative stress
• Great for skin, blood sugar balance, and supporting a healthy cycle
• Tip: Muddle a few into your tea or freeze them into ice cubes

🍒 Cherries (Especially tart cherries)

• Contain melatonin to support sleep and regulate circadian rhythms
• May ease symptoms of PMS and perimenopause
• Anti-inflammatory and support joint health
• Blend into cold teas or add a few frozen cherries to your glass

🍑 Peaches and Apricots

• Rich in beta-carotene and vitamin C
• Support healthy skin and hormone production
• Soft and floral—delicious in rooibos, red clover, or chamomile blends

Bonus: Pomegranate Seeds

• High in antioxidants and polyphenols
• Support estrogen balance and may protect against breast and uterine issues
• Tart and juicy—delicious in hibiscus or green tea-based blends

How I Make My Summer Teas

I usually make a large mason jar or pitcher each morning. Sometimes hot, sometimes iced—depending on my mood and the weather. Here’s my basic method:

• A handful of fresh herbs (or 1–2 handfuls per herb)
• Boil water and pour over herbs
• Let steep 10–20 minutes (or even overnight in the fridge)
• Strain and add lemon, berries, or a splash of coconut water

I keep it simple and intuitive. If I’m craving something sweet, I add fresh fruit. If I’m feeling sluggish, I add ginger and nettle. If I’m overwhelmed, I go heavy on lemon balm and lavender. My body usually knows what it needs.

Blends I Love

Here are a few of my favorite hormone-balancing summer blends:

Cooling Moon Tea

• Red clover
• Raspberry leaf
• Mint
• Lemon balm
• Fresh raspberries

Sunshine Support

• Nettle
• Hibiscus
• Orange peel
• Ginger
• Lemon slice

Evening Calm

• Chamomile
• Lavender
• Lemon balm
• Cardamom pod
• Blackberries

Things to Keep in Mind

Even though these are natural herbs, it’s always wise to be cautious, especially if you’re pregnant, breastfeeding, or have any chronic health conditions. Some herbs can interact with medications or aren’t safe in large amounts. If you’re unsure, consult a medical herbalist or conduct your own research to determine what suits your needs.

Herbal teas are intended to provide gentle, long-term support, not an overnight fix. But with regular use, many women see significant improvements in things like mood, sleep, energy, and menstrual symptoms.

Working with plants is incredibly empowering. These aren’t just leaves in a cup: they’re time-tested, woman-approved tools for healing. They support our chemical messengers, our reproductive systems, and our energy from the ground up. They offer nourishment, balance, and clarity without requiring complicated protocols or expensive treatments.

For me, making tea is an act of self-respect. It’s a moment to slow down and say: I deserve to feel well. I deserve to feel balanced. I deserve to enjoy something beautiful and healing, every single day.

If you’ve never tried herbal teas for hormone support, summer is the perfect time to begin. Let the garden guide you. Let the herbs do their quiet work. And let yourself be open to the simple, powerful medicine of plants.

Let me know if you’d like this in a printable format, added to a recipe card, or included in your email newsletter. Happy steeping,

Refrences

Stinging Nettle (Kooperation Phytopharmaka).

Plant Data Sheet Urtica dioica (USDA-NRCS The PLANTS Database)

https://pubmed.ncbi.nlm.nih.gov/34946512

https://pubmed.ncbi.nlm.nih.gov/38381912

https://pubmed.ncbi.nlm.nih.gov/36615326

https://pubmed.ncbi.nlm.nih.gov/11558643

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