Herbal infusions are a type of water extraction and are a great option for those new to herbs. If you’ve ever had a cup of tea, then you’ve had an herbal infusion – one of the easiest, most accessible, and basic herbal remedies. Herbal teas should not be confused with true tea, which is made from tea (Camellia sinensis) leaf, and includes black, green, white, oolong, and matcha varieties, which naturally contain caffeine.

As a student at The Herbal Academy, I love using infusions to better recognize and understand the herbs I work with on a deeper level. Before diving into the art of making herbal remedies, I find it crucial to familiarize myself with the herbs 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 notes on a printable herbal worksheet and reflect on them as I broaden my herbal knowledge. I also jot down things like how I feel 15 minutes to an hour after taking the herb, and any benefits or side effects I experience. 

When first diving into the depths of herbs, it’s easy to jump in headfirst. With an estimated 2,000 to 3,000 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. 

What is a Water Extraction

Believe it or not, water is the most universal extraction method. In my Introductory Herbal Course, I learned that water can dissolve more compounds than any other substance. Unfortunately, as many aspiring herbalists learn more about herbs and their different extraction methods, we often forget just how powerful a simple water extraction, such as tea, can be, and sometimes that’s really all we need.

Water extractions (teas) include infusions and decoctions and are the oldest and simplest extraction methods. Water is highly effective at extracting polar constituents from solid materials. It’s an excellent solvent for antioxidants, minerals, polysaccharides, starches, sugars, and vitamins.

What is an Herbal Infusion

For now, let’s stick to infusions, which are made by pouring hot, cold, or room-temperature water over fresh or dried herbs, then letting them steep, covered, for up to 8 hours. Note: some herbs only need to steep for 5 minutes; otherwise, they’ll become bitter. A single herb or combination of herbs can be used to create a hot or cold herbal infusion. 

It is important to note that herbal infusions are best made with the delicate aerial parts of plants. Aerial parts or components are above-ground plant structures, such as stems, leaves, petioles (leaf stalks), flowers, fruits, and seeds. Not all above-ground plant structures are aerial parts, but all aerial parts are above ground.

If the plant compounds being used are very dense, such as bark, roots, twigs, or dried berries, it may be best to make an herbal decoction instead! However, some denser plants can be infused, such as cinnamon (Cinnamomum spp.) bark and valerian (Valeriana officinalis) root, so be sure to research each herb before infusing.

Although tea is the fastest extraction method, it has the shortest shelf life and begins to grow bacteria within 24 hours. However, some sources report that bacteria can grow in as little as four hours when left unrefrigerated (2). Additionally, studies have found that Salmonella can survive in refrigerated tea for more than 3 months (3). With that said, it’s important to make only what you intend to use. If you have leftover tea, store it in the refrigerator immediately, and discard it after 24 hours. 

According to one of my favorite herbal resources, the Encyclopedia of Herbal Medicine, not all plants are suitable for tea-making. Additionally, one step often overlooked when steeping tea is simply covering it. Notably, the medicinal properties of many herbs are attributable to their volatile oils. Without a cover to retain the medicinal oils in the cup, they just disperse into the air. Who knew, because I certainly did not (at least not until years into my herbal journey).

When to Choose Hot vs. Cold Infusions

In most cases, higher temperatures increase extraction. However, cold infusions are primarily recommended for mucilaginous herbs such as marshmallow (Althaea officinalis) root, slippery elm (Ulmus rubra) bark, licorice (Glycyrrhiza glabra) root, and even coffee (Coffea spp.) beans and fruit. Some cold infusions take 12-24 hours. 

When to Use Dry vs. Fresh Herbs

It’s important to note that dried herbs contain no moisture, making them more concentrated than fresh plant material, particularly in their phenolic content (). That’s why we double and sometimes even triple the amount of herbs when using fresh material.

If you’re using fresh plant material, always check safety information to ensure the fresh herb is safe to ingest. In some cases, drying herbs degrades their mildly toxic compounds present in the fresh plant. In other words, some herbs are only safe for consumption when dried and/or cooked, such as Cascara sagrada (Frangula purshiana) and elder (Sambucus canadensis or Sambucus nigra) berries.

Only have fresh herbs, but need them dried? Check out my blog, “How to Dry Fresh Herbs,” to learn how to process them to preserve their medicinal properties best.

How to Make an Herbal Infusion

Infusion extractions can be made with soft/fluffy parts of herbs, such as leaves and flowers. Some of my favorite herbs to infuse are chamomile (Matricaria chamomilla) flower, lemon balm (Melissa officinalis) aerial parts, and mullein (Verbascum thapsus) leaf.

You will need:

• 8 oz. of room-temperature, cold, or freshly boiled water (depending on the herb)
• 2-3 grams (1 teaspoon) of dried or 4-6 grams (2 teaspoons) of fresh herbs
• An infusion mug or a regular mug/cup with an optional tea infuser

Step 1: Measure the Herbs

Measure 2-3 grams (1 teaspoon) of dried herbs or 4-6 grams (2 teaspoons) of fresh herbs. Place the herbs in an infusion mug or a regular mug/cup with an optional tea infuser. If you do not have a tea infuser, you could use a reusable, unbleached tea filter bag. Another option is to pour the tea through an unbleached coffee filter after steeping to strain unwanted herbal sediment from the bottom of the cup. I recommend unbleached options because they aren’t processed with toxic chlorine or oxygen bleach, plus it’s better for the environment.

Step 2: Steep, Cover, & Enjoy

Pour the room-temperature, cold, or freshly boiled water into a cup, cover, and steep. For hot infusions, steep in freshly boiled water for 5-10 minutes. For cold infusions, use room-temperature or cold water and refrigerate for 8 hours or overnight. Remember, cold infusions are for mucilaginous herbs. Remove the tea infuser/bag, or filter through a coffee filter, before adding a little lemon, honey, or your preferred sweetener, if desired. Enjoy.

Dosage & Storage

This recipe yields 1 cup, equivalent to 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. If opting for hot tea, do not reheat; this will result in flavor and nutrient loss. Discard tea after 24 hours to avoid bacteria growth.

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