Catnip Tea: 20 Benefits, Side Effects, Dosage & How to Make It

Herbal teas have always held a special place in traditional medicine and modern wellness routines. Among the wide variety of herbal infusions, Catnip Tea is one that stands out for its calming properties, mild sedative effects, and historical use in folk remedies. Despite its name, catnip isn’t just for cats; humans have been enjoying its gentle therapeutic effects for centuries. In this guide, we’ll explore what catnip tea is, its health benefits, side effects, preparation methods, and much more.

Table of Contents

What is Catnip Tea?

Catnip, scientifically known as Nepeta cataria, belongs to the mint family and is closely related to herbs like mint and oregano. While many people know catnip for the euphoric reaction it induces in cats, the herb offers numerous health benefits for humans when consumed as a tea.

Catnip tea is made by steeping the dried leaves and flowers of the catnip plant in hot water. The infusion has a mild, minty flavor with subtle floral notes, making it a pleasant and soothing beverage. Traditionally, it has been used to relieve stress, anxiety, insomnia, digestive discomfort, and even mild respiratory issues. Unlike caffeine-rich teas or coffee, catnip tea is naturally caffeine-free, which makes it a perfect beverage to enjoy in the evening or whenever you need a calming effect.

Nutritional Facts of Catnip Tea

Although catnip tea is primarily consumed for its medicinal benefits rather than its nutritional value, it still contains certain compounds and nutrients that contribute to overall wellness. Here’s a nutritional properties of catnip tea:

Nutrient/Compound	Amount per 1 cup (240 ml)	Benefit
Calories	0-2	Negligible energy contribution
Carbohydrates	0-0.5 g	Very low, safe for most diets
Protein	0 g	Minimal contribution
Fat	0 g	Negligible
Fiber	0 g	Not a fiber source
Flavonoids	Trace	Antioxidant properties
Tannins	Trace	May aid digestion
Essential Oils	Trace	Contribute to aroma and relaxation
Vitamin C	Trace	Supports immunity

Although it is not a major source of macronutrients or vitamins, the bioactive compounds like flavonoids, tannins, and essential oils are responsible for most of its therapeutic effects.

20 Science-Backed Health Benefits of Catnip Tea

Catnip tea has been used in traditional medicine for generations, and modern science is beginning to validate many of these benefits. Here are 20 proven health benefits backed by research or traditional knowledge:

Relieves Anxiety and Stress – Catnip contains compounds that have mild sedative effects, which may help calm the nervous system.
Promotes Better Sleep – Drinking catnip tea before bed can improve sleep quality and help manage insomnia.
Supports Digestive Health – It may reduce bloating, cramping, and gas by relaxing the digestive tract.
Eases Menstrual Cramps – Its antispasmodic properties can help relieve discomfort during menstruation.
Mild Pain Relief – Some compounds in catnip can reduce mild pain and discomfort.
Reduces Fever – Traditionally, catnip has been used to manage mild fevers due to its diaphoretic effect.
Supports Respiratory Health – It may help relieve congestion and symptoms of colds or flu.
Antibacterial Properties – Catnip contains compounds that can inhibit certain bacterial growth.
Anti-inflammatory Effects – May help reduce inflammation in the body.
Boosts Immunity – Contains antioxidants that support immune function.
Relieves Headaches – Its calming effects can reduce tension headaches.
Improves Heart Health – Some studies suggest mild effects on blood pressure reduction.
Calms Nausea – Catnip tea can soothe mild stomach discomfort and nausea.
Supports Skin Health – Traditionally, catnip has been used topically to soothe skin irritation.
Relieves Cold Symptoms – Its mild diaphoretic effect may help break fevers and ease congestion.
Reduces Stress-Induced Digestive Problems – Helps calm the gut in stressful situations.
Natural Detoxification Aid – Promotes gentle cleansing by encouraging sweating and urination.
Improves Mood – The soothing effect can help reduce irritability and enhance mood.
Mild Sedative for Children – Historically used in small amounts to calm restless children.
Supports Respiratory Relaxation – May help open airways and reduce coughs.

10 Side Effects of Catnip Tea

While catnip tea is generally considered safe for most people, excessive consumption or sensitivity may lead to side effects. Here are ten potential side effects:

Drowsiness – Drinking too much can cause excessive sleepiness.
Allergic Reactions – Some individuals may develop mild skin rashes or irritation.
Upset Stomach – Excessive consumption may cause nausea or vomiting.
Lowered Blood Pressure – Catnip may reduce blood pressure, which could affect those with hypotension.
Headaches – Overconsumption can sometimes trigger mild headaches.
Diuretic Effect – May increase urination, potentially leading to dehydration.
Interaction with Sedatives – Can enhance the effect of other sedatives, potentially too strongly.
Dizziness – Rarely, high intake can cause lightheadedness.
Pregnancy Risks – May stimulate uterine contractions, posing risks for pregnant women.
Not Suitable for Infants – Young children may be sensitive to its sedative properties.

Moderation is key, and it is always wise to consult a healthcare professional if you are unsure about including catnip tea in your routine.

How to Make Catnip Tea?

Making catnip tea at home is simple and requires just a few ingredients. Here’s a step-by-step guide:

Ingredients:

1 to 2 teaspoons of dried catnip leaves (or 1 tablespoon fresh leaves)
1 cup of boiling water
Honey or lemon (optional)

Instructions:

Place the catnip leaves in a teapot or cup.
Pour boiling water over the leaves.
Cover and steep for 5–10 minutes.
Strain the leaves.
Add honey or lemon for flavor, if desired.
Enjoy warm.

For a stronger infusion, you can steep for up to 15 minutes, but longer steeping may increase bitterness.

Other Uses of Catnip Tea

Beyond drinking, catnip tea can be utilized in various ways:

As a Compress – Use cooled tea on insect bites or minor skin irritation.
Aromatic Therapy – Steam from hot catnip tea can be inhaled to relieve nasal congestion.
Relaxation Bath – Add a few cups of brewed catnip tea to your bathwater for a calming soak.
Hair Rinse – Some use cooled catnip tea as a rinse to soothe scalp irritation.

These alternative uses highlight the versatility of this humble herb.

How Much Catnip Tea Can You Drink a Day?

Moderation is essential with any herbal tea. Generally, 1–3 cups of catnip tea per day are considered safe for most adults. Drinking more than this could increase the risk of side effects, particularly drowsiness or digestive discomfort. For first-time users, start with a small cup (around 120 ml) to assess tolerance before gradually increasing the quantity.

Tips for Consuming Catnip Tea

To get the most from your catnip tea, consider these tips:

Use Fresh or High-Quality Dried Leaves – The potency and flavor depend on the quality of catnip.
Avoid Over-Steeping – Steeping too long can make the tea bitter.
Combine with Other Herbs – Blending with chamomile or mint can enhance taste and effects.
Drink Slowly – Sipping allows for better absorption of calming compounds.
Store Properly – Keep dried catnip in a cool, dark place to maintain freshness.

Best Time to Drink Catnip Tea

Catnip tea is particularly beneficial in the evening due to its relaxing properties. Drinking it:

Before Bed – Helps promote sleep and relax the mind.
During Stressful Periods – A cup during a stressful day can provide calm and clarity.
After Meals – Aids digestion and prevents bloating.

Avoid drinking too late at night if you are sensitive to diuretic effects, as it may increase nighttime urination.

Who Should Drink Catnip Tea?

Catnip tea can be beneficial for:

Adults looking to reduce stress and anxiety.
Individuals with mild insomnia or sleep disturbances.
People experiencing digestive discomfort like bloating or gas.
Those seeking a natural, caffeine-free calming beverage.
Women managing mild menstrual cramps.

Who Should Not Drink Catnip Tea?

Certain individuals should avoid catnip tea or consult a healthcare provider before consumption:

Pregnant women (risk of uterine contractions).
Breastfeeding mothers without medical advice.
Infants and young children.
Individuals on sedative medications or blood pressure medications.
People with known allergies to mint family herbs.

Precautions and Interactions

While catnip tea is generally safe, the following precautions are important:

Medication Interactions – It may interact with sedatives, blood pressure medications, or diuretics.
Allergy Testing – Start with a small amount to rule out allergic reactions.
Avoid Excessive Consumption – Overuse can cause nausea, dizziness, or drowsiness.
Consult a Doctor – Especially if pregnant, breastfeeding, or taking medications.

By following these precautions, catnip tea can be safely enjoyed as part of a healthy lifestyle.

Conclusion

Catnip tea is more than just a curious herb for feline friends—it’s a time-tested, natural remedy for stress, sleep disturbances, digestive issues, and mild pain. With its soothing properties, mild flavor, and numerous health benefits, it can be a wonderful addition to your daily wellness routine. However, like all herbal remedies, moderation is key, and it’s essential to be aware of potential side effects and interactions. By understanding how to prepare, consume, and use catnip tea wisely, you can fully enjoy the calming, therapeutic benefits of this humble but powerful herb.

FAQ’s

Is catnip tea safe for children?
Catnip tea can be given to older children in very small amounts, but it is not recommended for infants or toddlers due to its mild sedative effects. Always consult a pediatrician before giving herbal teas to children.

Can catnip tea help with anxiety?
Yes, catnip tea contains compounds that have mild calming effects on the nervous system. Drinking a cup during stressful moments may help reduce anxiety and promote relaxation.

How long does it take for catnip tea to work?
Most people notice calming or digestive effects within 30–60 minutes of drinking. Sleep-promoting effects may be felt within an hour if consumed before bedtime.

Can pregnant women drink catnip tea?
Pregnant women should avoid catnip tea, as it may stimulate uterine contractions and could pose a risk during pregnancy. Always consult a healthcare provider before consuming any herbal teas while pregnant.

Does catnip tea have caffeine?
No, catnip tea is naturally caffeine-free, making it an excellent choice for a relaxing evening beverage.

Can catnip tea help with insomnia?
Yes, its mild sedative properties can help promote sleep. Drinking a cup about 30–60 minutes before bedtime may improve sleep quality.

Can I mix catnip tea with other herbs?
Absolutely. Blending catnip with chamomile, mint, or lemon balm can enhance flavor and boost its calming and digestive benefits.

Can I drink catnip tea every day?
Yes, you can drink catnip tea daily in moderation. For most adults, 1–3 cups per day is considered safe. Overconsumption may lead to drowsiness, nausea, or digestive discomfort, so it’s best to start with small amounts.

What does catnip tea do?
Catnip tea has several calming and therapeutic effects. It can reduce stress and anxiety, promote better sleep, soothe digestive discomfort, relieve mild menstrual cramps, and support mild respiratory issues.

Is catnip tea safe for cats?
While cats enjoy catnip in small amounts as a stimulant or recreational herb, catnip tea made for humans is not typically given to cats. Cats respond differently to the tea, and concentrated forms may upset their stomach.

How do I make catnip tea for cats?
If you want to share catnip in a gentle way with your cat, it’s better to use fresh or dried catnip leaves sprinkled in their toys or food rather than brewing tea. A very weak infusion (cool, not hot) may be offered in tiny amounts, but always monitor your cat’s reaction.

What does catnip tea taste like?
Catnip tea has a mild, minty flavor with subtle floral notes. It’s gentle on the palate and can be slightly sweet or earthy depending on how it’s brewed. Adding lemon or honey can enhance the taste.

Does catnip tea make you sleep?
Yes, catnip tea can promote sleep due to its mild sedative properties. Drinking a cup 30–60 minutes before bedtime can help relax the body and mind, making it easier to fall asleep.

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