And Why They’re So Effective

More Than Just Tea: A Whole New Way to Steep Herbs

For years, I thought herbal infusions and tea were the same thing—just different words for the same process.

In France, where I lived for a while, herbal tea is called a "tisane" or "infusion," so I assumed that’s all an infusion was—just another way to say “tea.” I had no idea that steeping herbs longer actually changed what you got out of them.

That changed when a friend encouraged me to explore herbalism, and I picked up a book called The Everyday Herbalist. As I read, I came across a section explaining different types of extractions—and that’s when I realized infusions were so much more than just a long-steeped tea.

That moment sent me down a rabbit hole of research. I started making lists of herbs I wanted to try, experimenting with different steeping methods, and even making herbal recipes from the book (including a nettle and fennel mineral syrup that became a house favorite).

Now, I make long infusions almost daily. It’s become one of my favorite rituals—something about mixing herbs, steeping them for hours, and coming back to a rich, nourishing brew feels like a slow, intentional form of magic.

If you're looking for more small, supportive habits, you might enjoy this post on Building a Balanced Life.

Once I realized that infusions weren’t just a longer steeped tea, I wanted to understand why they worked differently. That’s when I learned that the way we prepare herbs—whether it’s a quick steep, a long infusion, or a decoction—completely changes what we get out of them.

Some methods pull out delicate aromatic compounds, while others extract deep minerals and medicinal properties. Understanding this made me more intentional about how I brewed my herbs.

If you’ve ever wondered why herbalists swear by long steeping times or why some herbs work better as cold infusions, this post will break it all down. We’ll explore what herbal infusions are, how they work, and how they can transform your herbal practice.

Tea vs. Infusion vs. Decoction: How to Choose the Best Herbal Preparation

Before we go any further, let’s clear up the basics. What exactly is an infusion, and how is it different from tea or a decoction?

Many people (my past self included) assume that herbal tea, infusions, and decoctions are all basically the same thing—just variations of steeping herbs in water. But the way you prepare herbs completely changes what you get out of them.

Each method extracts different properties, making them better suited for specific herbs and goals. Here’s a deeper look at each:

Tea (Quick Steep) – For Flavor and Fast-Acting Benefits

Tea is the most familiar and commonly used way of preparing herbs. If you’ve ever tossed a tea bag into a mug of hot water and let it sit for a few minutes, you’ve made an herbal tea.

• What it is: A light, aromatic drink made by steeping herbs in hot water for a few minutes (usually 5–10 minutes).

• Best for: Delicate herbs that release their properties quickly, like:

  • Chamomile (calming, supports digestion)

  • Peppermint (soothes the stomach, clears the mind)

  • Lemon balm (uplifting, stress relief)

  • Rose petals (gently soothing, heart-supportive)

• Downside: Quick steeping only extracts surface-level plant compounds. While great for taste and immediate effects, it doesn’t pull out deep minerals, mucilage, or long-lasting medicinal properties.

When to Use It:
Tea is best when you want something gentle and immediate, like a cup of peppermint tea after a heavy meal or a quick chamomile tea before bed.

However, if you’re using herbs for deep nourishment or long-term benefits, a tea likely won’t be strong enough. That’s where infusions and decoctions come in.

Infusion (Long Steep) – For Deep Nourishment & Minerals

An infusion is a stronger, more medicinal preparation that extracts the deeper compounds from herbs by steeping them for several hours instead of minutes.

• What it is: Herbs steeped in hot or cold water for anywhere from 4 to 12 hours to extract vitamins, minerals, flavonoids, and mucilage.

• Best for:

  • Nourishing herbs that are rich in minerals:

    • Oatstraw (deeply soothing, supports the nervous system)

    • Nettle (mineral powerhouse, iron-rich, energizing)

    • Red clover (hormone-supportive, blood-cleansing)

  • Mucilaginous herbs that need time to fully release their soothing compounds:

    • Marshmallow root (coats and soothes digestion)

    • Slippery elm (supports gut lining and throat health)

• Why it’s powerful:

  • Pulls out deep minerals like calcium, magnesium, and iron.

  • Allows mucilage to fully develop, making it more soothing for the gut and tissues.

  • Creates a much stronger and longer-lasting effect than a simple tea.

When to Use It:
Infusions are perfect for when you want deep, nourishing, long-term support. For example, if you’re looking to restore your body with minerals, balance your nervous system, or support digestion, long infusions are the way to go.

They also work well for daily herbal nourishment. Many herbalists drink nettle or oatstraw infusions regularly to keep their bodies strong and resilient.

Decoction (Boiling Tough Herbs) – For Hard Roots, Barks & Berries

Unlike teas and infusions, decoctions involve simmering herbs instead of steeping them. This method is essential for tough, fibrous plant parts that won’t easily release their medicinal compounds with just a hot-water soak.

• What it is: A method where you simmer tougher plant parts in water for 20+ minutes to extract their medicinal properties.

• Best for:

  • Roots:

    • Ginger (warming, circulation-boosting)

    • Licorice root (adaptogenic, throat-soothing)

    • Ashwagandha (stress-balancing, energy-restoring)

  • Barks:

    • Cinnamon (blood sugar balancing, warming)

    • Willow bark (pain-relieving, anti-inflammatory)

  • Dense berries:

    • Hawthorn berries (heart-supportive, circulatory health)

    • Elderberries (immune-boosting, antiviral)

• Why it’s different:

  • Boiling breaks down hard, woody plant material, making it easier to extract active compounds.

  • Helps pull out tannins, alkaloids, and flavonoids that wouldn’t extract well in a simple infusion.

When to Use It:
Decoctions are best for herbs that are dense, tough, or woody—the kind that don’t give up their benefits easily. If you’re making immune-supporting elderberry syrup, stress-balancing ashwagandha tea, or a warming ginger-cinnamon blend, you’ll need a decoction.

Final Thoughts

If you're just starting out, try each method and notice the difference.

• Need a quick, comforting cup? Make a tea.

• Want deep nourishment? Try a long infusion.

• Working with tough roots or barks? Go for a decoction.

I personally love experimenting with all of them. There’s something magical about crafting a strong infusion and knowing that, over the next several hours, the herbs are slowly releasing all their nourishing compounds into the water.

Once you get comfortable, you can mix and match methods too. Sometimes I’ll make a decoction with ginger and cinnamon, then pour it over nettle leaves for a hybrid decoction-infusion.

Why Long Herbal Infusions Are More Potent Than Tea (The Science Behind It)

Herbal infusions aren’t just stronger tea—they’re an entirely different way of pulling out the most beneficial compounds from plants. The longer steeping time allows water to break down cell walls, fibers, and plant structures, making it easier for minerals, vitamins, and phytochemicals to release into the water.

But what exactly makes infusions so effective?

1. Water is an Incredible Solvent

Unlike tinctures (which use alcohol) or herbal oils (which use fat), infusions work because water is an excellent extractor for a wide range of plant compounds. It dissolves:

• Vitamins (like vitamin C in rosehips)

• Minerals (like calcium and magnesium in nettle and oatstraw)

• Flavonoids (antioxidants found in lemon balm, chamomile, and tulsi)

• Tannins (mildly astringent compounds in raspberry leaf and black tea)

• Mucilage (a slippery, gut-soothing compound in marshmallow root and oatstraw)

Different compounds extract at different temperatures, which is why some herbs work better as cold infusions, while others need a long, hot steep.

2. Long Steeping Unlocks Hard-to-Get Nutrients

Quick-steeped teas are great for capturing delicate flavors and aromatic oils, but they don’t extract deep nutrients. Many of the best mineral-rich herbs—like nettles, oatstraw, and red clover—have tough cell walls that take hours to fully break down.

This is why long infusions (4-8+ hours) extract way more minerals than a regular tea. A quick cup of nettle tea tastes good, but a long infusion turns deep green and mineral-rich, pulling out iron, calcium, magnesium, and silica—all essential for bone health, energy, and stress resilience.

3. Cold vs. Hot Infusions: Different Benefits

Certain plant compounds extract better at different temperatures, which is why choosing the right steeping method matters.

• Hot Water (Near Boiling, 90-100°C)

  • Best for extracting minerals, flavonoids, and tannins.

  • Works well for tough leaves like nettle and raspberry leaf.

  • Can degrade delicate volatile oils if steeped too long.

• Cold Water (Room Temp or Refrigerated, 4-12 Hours)

  • Preserves mucilage (soothing, gut-coating compounds).

  • Ideal for marshmallow root, oatstraw, and slippery elm.

  • Gentler extraction, making the infusion smoother and less bitter.

This is why some herbalists prepare nettle as a long, hot infusion for its minerals but steep marshmallow root as a cold infusion to maximize its soothing properties.

4. Infusions Work With Your Body’s Natural Rhythms

Unlike supplements, which can sometimes dump high doses of isolated nutrients into the body, infusions allow for slow, steady absorption—the way nature intended. This is especially important because gut health affects how well we absorb nutrients. I talked more about that in my post on The Gut-Mind Connection.

Many of the minerals and compounds extracted in herbal infusions come in a form that’s more bioavailable than synthetic vitamins, meaning your body absorbs and uses them more effectively.

This is why many herbalists say it’s not just what you take—it’s how your body absorbs it.

Why This Matters

When you make a long herbal infusion, you’re not just making tea—you’re extracting a plant’s full spectrum of nutrients and benefits. The result is a deeply nourishing, slow-releasing drink that supports your body in a way quick-steeped tea never could.

How Minerals Interact with Other Nutrients

One of the coolest things I’ve learned about herbalism is how plants contain natural co-factors that help their nutrients absorb better.

For example, iron is best absorbed with vitamin C. This is why I always add a squeeze of lemon to my nettle infusions—nettles are rich in iron, and the lemon juice helps my body absorb it more efficiently.

The same concept applies to other minerals and nutrients in herbal infusions. For example:

• Calcium & Magnesium: Many calcium-rich herbs (like nettle and oatstraw) also contain magnesium, which helps regulate calcium absorption. This is why mineral-rich infusions often feel deeply nourishing to the nervous system.

• Silica & Bone Health: Herbs like horsetail and oatstraw contain silica, a key mineral for strong bones and hair. Silica works best alongside calcium and magnesium, which is why oatstraw infusions are often recommended for long-term bone support.

• Bitters & Digestion: Herbs with a bitter taste (like dandelion and fennel) stimulate digestion, which can enhance the absorption of minerals from food and herbal infusions alike.

Knowing all of these details and how to aid nutrient absorbtion was especially exciting for me because I was anemic as a child and never knew that plants could help me manage it naturally. Now, I don’t have to think about supplements—I just drink my nettle infusion, add lemon, and know I’m giving my body what it needs.

Plants are incredible that way—they don’t just contain isolated nutrients, but also the compounds that help those nutrients work better together.

Tea vs. Infusion: What’s the Real Difference (And Does It Matter?)

You know how some people get really, really serious about coffee? Like, they have opinions about beans, brewing methods, and will judge you for using pre-ground espresso? That’s how some tea purists feel about the word ‘tea.’

If you’ve ever casually called an herbal infusion ‘tea,’ you might have run into one of them—someone who (politely or not) insists, Actually, that’s not tea!

Technically, they’re right, real tea comes from the Camellia sinensis plant (think black, green, oolong, and white tea). Everything else—chamomile, peppermint, rooibos—is technically a tisane or an herbal infusion.

Chamomile, peppermint, and lemon balm aren’t just great for quick teas. They also support digestion and relaxation. If stress affects your gut, you might like this post on Herbs & Adaptogens for Stress-Induced Digestive Issues.

To be fair, I get why this distinction matters. The tea industry has a long history, and true teas (from Camellia sinensis) have their own unique benefits, culture, and traditions. There’s also a big difference between a cup of green tea and a long-steeped herbal infusion. So, if someone wants to gatekeep the word ‘tea,’ I understand.

Personally, I get it.

But at the end of the day… I’ve been calling it tea my whole life. And while I totally respect the tea purists, I also know that most people aren’t going to stop calling chamomile ‘tea’ just because it’s technically a tisane. So unless I’m talking to a hardcore tea expert, I’ll probably keep calling it herbal tea. And you know what? That’s okay.

I’m still learning so much about herbs, and I know I always will be. There are entire traditions, plant lineages, and extraction techniques I haven’t even touched yet. 

But I love that. There’s no pressure to ‘know it all’ overnight. Each herb I work with, each infusion I make, adds to my understanding little by little. And that’s enough.

How to Easily Add Herbal Infusions to Your Daily Routine

I love drinking herbal infusions. Since I work from home, it’s so easy to walk into the kitchen and make one. But more than that, it’s become a ritual.

I love sitting on the floor in front of my herbs, picking through them, smelling them, and deciding which ones feel right for the moment. I don’t rush the process—I let myself touch the herbs, smell them, connect with them. It’s grounding, calming, and intentional.

If you’re new to this, start with one infusion and see how it makes you feel. Let your body get to know the herbs. Enjoy the process.

Common Beginner Mistakes with Herbal Infusions (And How to Avoid Them)

If you’re new to herbal infusions, you might make a few mistakes. I definitely did. Here are some of the most common ones and how to avoid them:

• Mistake #1: Boiling Delicate Herbs

  • Some herbs, like chamomile and lemon balm, lose their benefits if boiled. A gentle steep (not a rolling boil) preserves their delicate compounds.

• Mistake #2: Not Steeping Long Enough

  • I used to get impatient and only steep my herbs for 10 minutes. Now I know that long infusions (4+ hours) are key for extracting deep minerals.

• Mistake #3: Overusing One “Magical” Herb

  • At one point, I was drinking raspberry leaf every day, convinced it was the answer to everything. But variety is better. Rotating herbs helps prevent overuse and ensures you get a range of nutrients.

• Mistake #4: Using the Wrong Extraction Method

  • I made oatstraw as a short-steeped tea for months before realizing it needed a long infusion to release all its benefits. Different herbs need different methods. So it helps to check first!

• Mistake #5: Overcomplicating It

  • I sometimes got carried away mixing too many herbs together, thinking more was better. But simple, focused infusions often work best.

A Cozy Way to Explore Herbal Infusions

One of my favorite things about herbal infusions is how they turn simple moments into something nourishing. Whether it’s a strong nettle infusion in the morning or a calming oatstraw tea at night, there’s something special about knowing you’re supporting your body with every sip.

If you’re looking for cozy, beginner-friendly blends to try, my Tea & Herb Recipe Cards might be a good place to start. I put together some of my favorite recipes for relaxation, digestion, and nervous system support—simple enough for everyday use, but deeply nourishing.

You can check them out [here]—no pressure, just something cozy to explore.