When first diving into the depths of herbs, it’s easy to jump in head first. With an estimated two to three thousand herbs, it doesn’t take much to become overwhelmed, especially when investigating their medicinal properties (1). Some people start with tinctures, waiting weeks for their medicine to be ready. However, many preparation methods exist for herbal remedies, and complexity isn’t always better. As we learn more about herbs and their different extraction methods, we often forget just how powerful a simple water extraction like an herbal infusion can be, and sometimes, that’s all we need.

Herbal infusions are a great option for those new to herbs. As a beginner myself, I find infusions beneficial when trying to understand and recognize herbs on a deeper level. Before diving into the art of making herbal remedies, I like to familiarize myself with the herb(s) I intend to use. 

If you read my post, How to Practice Herbal Exercises, you know I like to do this whenever I work with a new herb. I find it helpful to write my answers on a printable herbal worksheet and reflect on them as I broaden my herbal knowledge. Other things to consider jotting down are how you feel after taking the herb 15 minutes to an hour later and what benefits or side effects you experience. 

What is an Herbal Infusion

Water extractions are the oldest and simplest extraction medium. They include (tea) infusions and decoctions. For now, let’s stick to infusions, which are made by pouring boiling water over fresh or dried herbs and letting them steep, covered, for 5-10 minutes. A single herb or combination of herbs can be used to create an herbal infusion, which can be consumed hot or cold.

It is important to note that herbal infusions are best made with the delicate aerial parts of plants. Aerial parts/components refer to above-ground plant structures, such as stems, leaves, petioles (leafstalks), flowers, fruits, and seeds. If the plant compounds being used are very dense, such as bark, roots, twigs, or dried berries, it’s best to make an herbal decoction instead! 

According to one of my favorite herbal resources, the Encyclopedia of Herbal Medicine, not all plants are suitable for tea-making. Additionally, one step that is often forgotten when making steeping tea is covering it. The medicinal properties of many herbs lie in their volatile oils, and without a cover to keep them in the cup, they will just disperse in the air. 

Although teas are the fastest extraction method, they have the shortest shelf life and start growing bacteria within 24 hours. Meanwhile, some sources say bacteria can grow in as little as four hours when left out (2). Additionally, studies have found salmonella can survive in refrigerated teas for over three months (3). With that said, it’s important only to make what you intend to use, and if you have leftovers, store them in the refrigerator and discard them after 24 hours. 

How to Make an Herbal Infusion

Infusion extractions can be done with soft/fluffy parts of herbs like leaves and flowers. Some of my favorite herbs to infuse include chamomile, elderberry, and mullein.

You will need: 

• 8 oz. cup
• 8 oz. of freshly boiled water
• 2-3 grams (1 teaspoon) of dried or 4-6 grams (2 teaspoons) of fresh herbs
• Tea infuser (optional)

Step 1: Measure the Herbs

Measure 2-3 grams (1 teaspoon) of dried herbs or 4-6 grams (2 teaspoons) of fresh herbs and put them in a tea infuser. If you do not have a tea infuser, you could use a reusable, unbleached tea filter bag or pour the tea through an unbleached coffee filter after steeping. I recommend unbleached options not only for their lack of processing with toxic chlorine or oxygen-bleaching but it’s also better for the environment.

Step 2: Steep & Enjoy

Pour the freshly boiled water into the cup, cover, and let steep for 5-10 minutes. Remove the tea infuser/bag or filter through a coffee filter before adding a little lemon, honey, or other sweetener, if desired. Enjoy. 

Dosage & Storage

This recipe makes 1 cup, which is the equivalent of 1 dose. The standard maximum daily dosage for herbal infusions is 3 to 4 cups. If there are leftovers, store them in the refrigerator immediately. Do not reheat tea; this will result in flavor and nutrient loss. Discard tea after 24 hours to avoid bacteria growth. 

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