There is a particular quality to a London winter that those who live here know intimately. It is not the dramatic cold of northern Scandinavia or the pristine snowscapes of the Alps. It is something quieter and more insidious — a relentless grey dampness that seeps into the bones, a darkness that arrives by half past three in the afternoon, a persistent chill that no amount of central heating quite dispels. The Thames turns steely and sullen. The parks stand bare. The pavements gleam with rain that never seems to fully stop. It is, in its own understated British way, a genuinely challenging season for body and spirit alike. And yet, within the tradition of herbal medicine, winter is also a season of profound opportunity — a time to slow down, turn inward, and nourish ourselves with the warming, immune-strengthening, mood-lifting remedies that nature provides. And the simplest, most accessible way to begin is with a cup of herbal tea.
Why Herbal Tea Matters in Winter
Before we explore specific herbs, it is worth understanding why herbal tea is such a powerful winter ally. On the simplest level, warm liquids raise core body temperature, improve circulation, and soothe the respiratory passages that take such a battering during the cold months. But herbal teas are far more than just warm water. Each herb brings its own unique chemistry — a complex matrix of volatile oils, flavonoids, tannins, polyphenols, and other bioactive compounds that interact with the body in specific, measurable ways.
The act of making tea is itself therapeutic. In a city as fast-paced and demanding as London, the ritual of boiling water, measuring herbs, steeping, waiting, and then sitting quietly with a warm cup between your hands is a small but meaningful act of mindfulness. It is a pause in the relentless forward motion. A moment to check in with yourself. A gentle insistence that you matter enough to stop and be nourished.
Immune-Boosting Teas
London in winter is, frankly, a petri dish. Packed tubes, crowded offices, shared air in every cafe and restaurant — the opportunities for viral transmission are endless. Building and maintaining immune resilience is not optional; it is essential. The following herbs have strong evidence for immune support and make excellent winter teas.
Elderberry
Sambucus nigra— the common elder — is one of the most important immune herbs in the European tradition. The deep purple berries are extraordinarily rich in anthocyanins, flavonoids, and vitamins A and C. Research has shown that elderberry extracts can inhibit viral replication, reduce the duration and severity of colds and influenza, and stimulate cytokine production to enhance the immune response.
A 2019 meta-analysis published in Complementary Therapies in Medicine found that elderberry supplementation substantially reduced upper respiratory symptoms caused by colds and flu. The berries are most commonly taken as a syrup, but they also make a rich, deeply flavoured tea when simmered gently for fifteen to twenty minutes. Dried elderberries are widely available from London’s herbal suppliers. Combine them with a cinnamon stick, a few cloves, and a slice of fresh ginger for a warming winter brew that tastes as good as it works.
Preparation tip: Unlike most herbal teas, elderberries need to be gently simmered (a decoction) rather than simply steeped. Add two tablespoons of dried berries to two cups of water, bring to a gentle boil, then reduce the heat and simmer with a lid on for fifteen to twenty minutes. Strain, add raw honey to taste once the liquid has cooled slightly, and drink warm. Never consume raw elderberries, as they contain compounds that can cause nausea; cooking neutralises these.
Echinacea
Echinacea purpurea and Echinacea angustifoliaare among the most widely used immune herbs in the world. Native to North America and used for centuries by Indigenous peoples, echinacea works primarily by stimulating innate immune function — increasing the activity of macrophages, natural killer cells, and other frontline immune defenders.
The evidence for echinacea in preventing and treating upper respiratory infections is substantial, though not without nuance. A Cochrane review found that echinacea products reduced the odds of developing a cold by 58 per cent and reduced cold duration by an average of 1.4 days. However, quality and preparation matter enormously — not all echinacea products are created equal. For tea, look for preparations that include the root as well as the aerial parts, as the root contains higher concentrations of the active alkylamides.
Echinacea tea has a distinctive tingling sensation on the tongue — this is the alkylamides at work and is actually a sign of a good quality product. It blends beautifully with elderberry, rosehip, and a touch of liquorice root for sweetness.
Rosehip
Rosa canina— the fruit of the wild dog rose, which grows abundantly in hedgerows across Britain — is one of the richest natural sources of vitamin C, containing up to twenty times more than oranges by weight. It is also rich in vitamins A and E, carotenoids, and polyphenols. During the Second World War, the British government organised mass collection of rosehips to make syrup for children, as citrus imports were disrupted.
Rosehip tea has a pleasantly tart, fruity flavour and makes an excellent base for winter blends. It combines particularly well with hibiscus for a vibrant, ruby-coloured infusion that is as beautiful as it is beneficial. Steep for ten to fifteen minutes to extract the full vitamin content.
Warming and Circulatory Teas
Cold hands, cold feet, a persistent internal chill that lingers even indoors — these are the hallmarks of a London winter body. From a herbal perspective, these symptoms often reflect sluggish peripheral circulation, which can be exacerbated by cold weather, sedentary indoor lifestyles, and the dehydrating effects of central heating. The following herbs are classified as “warming” in both Western and Eastern herbal traditions and work by stimulating circulation and generating internal heat.
Fresh Ginger
Zingiber officinale is perhaps the quintessential warming herb. The rhizome contains gingerols and shogaols, compounds that stimulate circulation, promote sweating, warm the digestive tract, and have significant anti-inflammatory and antioxidant properties. In Traditional Chinese Medicine, ginger is classified as a warm, pungent herb that disperses cold and strengthens the yang energy of the body.
Fresh ginger tea is one of the simplest and most effective winter remedies. Slice a thumb-sized piece of fresh ginger root (unpeeled is fine if organic) and simmer it in two cups of water for ten to fifteen minutes. The longer you simmer, the stronger and more pungent the tea becomes. Add raw honey and a generous squeeze of lemon. For an extra warming kick, add a pinch of cayenne pepper — this stimulates circulation even further and can help clear congested sinuses.
Cinnamon
Cinnamomum verum (true Ceylon cinnamon) is warming, sweet, and deeply comforting. It has impressive anti-inflammatory, antimicrobial, and blood-sugar regulating properties. In Ayurveda, cinnamon is considered a prime remedy for the cold, damp conditions of the Kaphadosha — which closely mirrors the qualities of a London winter.
A cinnamon stick simmered in hot water for ten minutes makes a simple, fragrant tea. For a more complex blend, combine it with ginger, cardamom, and a few black peppercorns for a traditional masala chaibase. London’s strong South Asian community means that high-quality whole spices are readily available from shops in areas like Tooting, Southall, Whitechapel, and Wembley — far fresher and more potent than the pre-ground spices from supermarkets.
A Winter Chai Recipe
This is HealRoot’s favourite winter warmer. It draws on the Ayurvedic tradition of using warming spices to kindle the digestive fire and dispel cold.
- 2 cups of water
- 1 thumb-sized piece of fresh ginger, sliced
- 1 cinnamon stick
- 4–5 cardamom pods, lightly crushed
- 4–5 whole cloves
- 5–6 black peppercorns
- 1 star anise (optional)
- A splash of oat milk or coconut milk
- Raw honey to taste (add after removing from the heat)
Bring the water and all the spices to a gentle boil, then reduce the heat and simmer for fifteen minutes. Strain into a mug, add your choice of milk and honey, and drink while it is steaming hot. This blend is particularly wonderful on those dark Sunday afternoons when London feels at its greyest and you need something to remind you that warmth still exists in the world.
Mood-Lifting Teas
The psychological toll of a London winter should not be underestimated. With sunrise after eight in the morning and sunset before four in the afternoon, many Londoners commute in darkness in both directions. The resulting lack of natural light disrupts circadian rhythms, suppresses serotonin production, and can trigger or worsen seasonal affective disorder. While a SAD lamp and outdoor exposure to whatever daylight is available are important first-line strategies, certain herbs offer gentle but genuine mood support.
St John’s Wort
Hypericum perforatumis the most extensively researched herbal antidepressant in the world. A Cochrane review of 29 clinical trials concluded that it is as effective as standard SSRIs for mild to moderate depression, with significantly fewer side effects. Its mechanism of action is complex, involving modulation of serotonin, dopamine, and noradrenaline — similar to conventional antidepressants, but through a gentler, more multi-targeted approach.
St John’s Wort makes a pleasant, slightly bitter tea with a golden colour. For therapeutic effect, consistency is key — it typically takes four to six weeks of daily use before the full mood-lifting effects become apparent. A standard dose is one to two teaspoons of dried herb per cup, steeped for ten minutes, taken two to three times daily.
Important caution:St John’s Wort has significant interactions with many prescription medications, including the contraceptive pill, anticoagulants, anticonvulsants, HIV medications, and antidepressants (particularly SSRIs, where the combination can cause serotonin syndrome). If you are taking any prescription medication, consult a qualified herbalist or your GP before using this herb.
Lemon Balm
Melissa officinalisis one of the gentlest and safest mood-supporting herbs available. With a bright, lemony flavour that lifts the spirits even before it reaches your bloodstream, lemon balm has been used since the Middle Ages to, as the herbalist John Gerard wrote in 1597, “maketh the heart merry and joyful.” Modern research has confirmed its anxiolytic and mild antidepressant properties, likely mediated through its effects on GABA receptors and acetylcholinesterase inhibition.
Lemon balm is particularly useful where anxiety and low mood coexist, as they so often do during the winter months. It also supports cognitive function and can ease the “brain fog” that many people experience in the darker months. Steep fresh or dried leaves for five to seven minutes for a bright, uplifting infusion. It combines beautifully with rose petals and a touch of lavender for a floral blend that is pure comfort.
Saffron
Crocus sativus— the world’s most expensive spice — is also a surprisingly potent antidepressant. Multiple clinical trials have demonstrated that saffron is as effective as fluoxetine (Prozac) and imipramine for mild to moderate depression, with the active compounds crocin and safranal believed to work through modulation of serotonin metabolism.
A few strands of saffron steeped in hot water produce a beautiful golden tea with a subtle, complex flavour. The colour alone is therapeutic on a grey London day — a small cup of liquid sunshine. While saffron is expensive, very little is needed per cup (five to seven strands is sufficient). For a luxurious winter blend, combine saffron with cardamom and a touch of rose water— a combination inspired by Persian and Indian traditions that is as beautiful to look at as it is to drink.
Sleep-Supporting Teas
Winter should be a time of rest — the natural world sleeps, and our bodies crave more sleep too. But the reality for most Londoners is quite different. The demands of work, the stimulation of screens, the anxiety of the news cycle, and the disrupted circadian rhythms caused by insufficient daylight all conspire to undermine the very sleep we need most. The following herbs are among the most effective natural sleep aids available.
Valerian
Valeriana officinalis has been used as a sleep aid since at least the time of the ancient Greeks. Hippocrates described its properties, and Galen prescribed it specifically for insomnia. Modern research has confirmed that valerian interacts with GABA receptors in the brain, the same system targeted by pharmaceutical sleep aids like benzodiazepines, but without the risk of dependence, morning grogginess, or rebound insomnia.
Valerian root tea has an earthy, somewhat pungent flavour that some people find challenging. Blending it with sweeter herbs like chamomile, liquorice root, or lemon balmcan make it more palatable. For best results, steep one to two teaspoons of dried valerian root in freshly boiled water for ten to fifteen minutes, and drink thirty minutes before bed. The effects are cumulative — valerian works best when taken consistently over two to four weeks rather than as a one-off remedy.
Passionflower
Passiflora incarnatais a gentle but effective sleep and anxiety herb that is particularly useful for the kind of insomnia characterised by a racing mind — the inability to switch off thoughts when the head hits the pillow. Clinical trials have shown that passionflower tea, consumed daily, improves subjective sleep quality to a degree comparable with pharmaceutical sleep aids.
Passionflower has a mild, slightly grassy flavour and blends beautifully with chamomile and lavender for a calming bedtime infusion. Steep for seven to ten minutes.
A Bedtime Blend Recipe
- 1 teaspoon dried chamomile flowers
- 1 teaspoon dried passionflower
- ½ teaspoon dried valerian root
- ½ teaspoon dried lavender flowers
- A small piece of liquorice root for natural sweetness (optional)
Combine all herbs in a teapot or infuser, pour over freshly boiled water, and steep for ten to twelve minutes. Strain and sip slowly in the thirty minutes before bed. Pair this with a screen-free wind-down routine for best results.
Where to Buy Quality Herbs in London
The quality of your herbs matters enormously. Mass-produced supermarket tea bags often contain low-grade, heavily processed material that bears little resemblance to the vibrant, aromatic herbs used in traditional medicine. For genuine therapeutic benefit, seek out whole, loose-leaf herbs from reputable suppliers. London is fortunate to have several excellent options:
- Neal’s Yard Remedies — With their flagship store in Covent Garden and locations across the city, Neal’s Yard offers a wide range of organic dried herbs, tinctures, and herbal tea blends. Their staff are knowledgeable and can help guide your selection.
- Baldwins— London’s oldest herbalist, established in 1844 and still operating from Walworth Road in Elephant and Castle. Baldwins carries an extraordinary range of dried herbs, roots, barks, and spices, many of them sourced from small producers. It is an institution and well worth a visit.
- The Herbal Apothecary — Based in Mortlake, this wonderful shop specialises in medicinal herbs and offers both individual herbs and custom-blended teas. The owner is a qualified medical herbalist and can provide personalised guidance.
- Postcard Teas— A tiny, exquisite shop on Dering Street near Bond Street that specialises in single-origin, small-batch teas. While they focus on Camellia sinensis rather than herbal tisanes, their dedication to quality and provenance is inspiring, and they occasionally stock exceptional herbal and floral infusions.
- Online suppliers — If visiting shops is not practical, several excellent UK-based online suppliers deliver high-quality organic herbs nationwide, including Indigo Herbs, The Organic Herb Trading Company, and Rutland Biodynamics. Always look for organic certification and, where possible, choose herbs that have been tested for purity and potency.
Preparation Tips for Maximum Benefit
How you prepare your tea is just as important as what you put in it. Here are a few principles that will help you get the most from your herbs:
- Use freshly boiled water — Always use water that has just reached boiling point. Water that has been reboiled multiple times has a lower oxygen content, which can affect the flavour and extraction of delicate volatile oils.
- Cover while steeping — Always place a lid or saucer over your cup or teapot while the tea steeps. Many of the therapeutic compounds in herbs are volatile oils that will evaporate if the tea is left uncovered. Covering traps the steam and returns these precious oils to the liquid.
- Steep for long enough — Most herbal teas need a minimum of five to seven minutes to release their active compounds. For roots, barks, and berries, use a decoction method: simmer in water for fifteen to twenty minutes. A three-minute steep may taste pleasant but will deliver a fraction of the therapeutic benefit.
- Use enough herb — A general guideline is one heaped teaspoon of dried herb (or one tablespoon of fresh) per cup. Many people use too little herb and are disappointed by weak, underwhelming results. Do not be shy — a good herbal tea should be aromatic and flavourful.
- Sweeten thoughtfully — If you prefer your tea sweet, use raw honey (added after the tea has cooled slightly below boiling, to preserve the honey’s enzymes and antibacterial properties), liquorice root included in the blend itself, or a small amount of maple syrup. Avoid refined sugar, which offers no nutritional benefit and can undermine the anti-inflammatory effects of many herbs.
A Seasonal Self-Care Ritual
To close, I want to share a simple winter self-care ritual that you can incorporate into your daily routine. It takes no more than twenty minutes and costs almost nothing, but it can profoundly shift the way you experience the dark months.
Each evening, one hour before bed:
- Put away all screens. Turn off overhead lights and switch to lamps or candlelight.
- Prepare your chosen herbal tea blend mindfully. Pay attention to the colours, textures, and aromas of the herbs as you measure them. Listen to the sound of the kettle. Watch the steam rise as the water meets the herbs.
- While the tea steeps, sit quietly and take ten slow, deep breaths. Inhale for four counts, exhale for six. Feel your body begin to settle.
- Drink the tea slowly, without multitasking. Hold the cup in both hands. Feel its warmth. Taste each sip. Let this be a moment of pure, uncomplicated nourishment.
- If you wish, spend a few minutes journaling, reading something gentle, or simply sitting in the quiet warmth of your home.
This ritual is deceptively simple, but its effects are real. It signals to your nervous system that the day is ending, that you are safe, that it is time to rest. Over time, it becomes an anchor — a reliable source of comfort and calm in a season that can otherwise feel relentless.
Embracing the Season
A London winter will always be grey, damp, and dark. We cannot change the weather or the angle of the sun. But we can change how we meet the season — with resistance and resentment, or with intention and nourishment. Herbal tea is a small thing, but small things accumulate. A cup of elderberry and ginger when you feel a cold coming on. A mug of lemon balm when the afternoon darkness presses in. A pot of chamomile and passionflower when sleep will not come. These are not luxuries. They are ancient, practical, evidence-based acts of self-care that have sustained human beings through dark winters for thousands of years.
Fill your cupboard. Warm your cup. And let the herbs do what they have always done — quietly, gently, faithfully bring you back to yourself.
