Pine Needle Tea Is Like Green Tea’s Earthy, Vitamin C-Rich Cousin—and It’s Packed With Benefits

As much as I love an earthy glass of green tea (which, FWIW, is prized as one of the best drinks for longevity), sometimes you simply want to liven up your palate a bit. If you want to explore teas that have a comparably high amount of micronutrients, including protective antioxidants, that can help keep your mind and body in peak condition sip after yummy sip, there are secretly tons of options out there. Pine needle tea—which is rich in vitamin C and also a good source of minerals¹ including calcium, potassium, and zinc—is one such variety that might not get as much fanfare in the U.S. as green tea, yet in some ways may even have a slight edge on it.

Keep reading for the basics on pine needle tea—including what it tastes like, its primary health benefits, and how to make it.

What is pine needle tea?

Pine needle tea is exactly what it sounds like: tea made by steeping edible pine needles in hot water. Many Indigenous cultures in North America (particularly in what is now Canada) drank teas made from pine needles or other conifers for medicinal purposes², but it is also commonly consumed in Japan, Korea, China, and Russia.

You can make pine needle tea from many different varieties of pine, says Kate Spurgin, RDN, LDN, a dietitian based in Portland, Oregon. She says edible varieties include eastern white pines, Douglas firs, and Japanese red pines. However, she warns that not all pine trees are edible, including ponderosa pines and yew trees (which can easily be confused with pine trees). To be on the safe side, opt for the store bought stuff–or bring an experienced person along with you if you choose to forage.

What does pine needle tea taste like?

According to Spurgin, pine needle tea made from mature needles tastes light and is mildly sweet. “It is an earthy tea with green tea undertones and a pine flavor that lingers after each sip,” she explains. Meanwhile, pine needle tea brewed from younger spring tips of pine trees has a brighter flavor and a more floral aroma. “It is more complex, with notes of citrus and a slightly bitter taste in addition to pine,” she says.

4 pine needle tea benefits

1. It is a great source of vitamin C

First and foremost, pine needle tea is an excellent source of vitamin C. In fact, Spurgin says that pine needle tea was reportedly used to cure scurvy³, a form of vitamin C deficiency, before food sources of vitamin C became available year-round. “This important nutrient is an antioxidant that helps us heal from injuries and form bodily tissues and bones,” she shares.

2. It’s rich in antioxidants

Pine needle tea is also a good source of vitamin A, “an antioxidant that supports healthy vision, immune systems, and organ function,” Spurgin says.

You can enjoy other antioxidants and flavonoids (science-speak for health-promoting plant compounds) in pine needle tea, Spurgin says. These overachieving micronutrients “can reduce the damage to our cells caused by oxidation, which lowers our risk of illnesses like cancer and heart disease.” (Older research⁴ in mice also suggests that pine needle tea may offer anticancer effects.)

The amount of these beneficial plant compounds you get in your tea will vary based on which trees are used, Spurgin says. For instance, per a 2023 study⁵ published in NFS Journal, Japanese red pine (Pinus densiflora) tea has a higher content of catechins—potent plant compounds linked to a healthy gut microbiome and longevity—compared to green tea.

3. It’s anti-inflammatory

“Pine needle tea has many potential benefits that researchers are still exploring,” says Spurgin. One study from 2021 found that extracts of a specific type of pine (P. taiwanensis) have significant anti-inflammatory (and potentially anti-aging) properties⁶. More research is needed to understand the implications of these properties; Spurgen hopes experts look into how the anti-inflammatory nature of the tea could be used to reduce pain, stave off chronic disease, regulate metabolism, and more.

4. It may boost heart and brain health

Other possible benefits of pine needle tea come courtesy of its diverse flavonoid content. These plant compounds work their magic to lower blood pressure and keep the heart and brain healthy, says Spurgin.

How to make pine needle tea

The easiest way to make pine needle tea—and drink your way to its protective health benefits—is to purchase a blend online or at select tea shops. Spurgin says that the best pine needle teas will be sourced from wild areas (i.e., in the thick of nature as opposed to denser, more populated environs) as they’re less likely to accumulate PFAS, synthetic chemicals associated with serious health problems. (Plants like pine trees can take up PFAS from contaminated soil and groundwater.) “These chemicals⁷ have been linked to immune system disorders, birth defects, cancer, and other health issues,” she warns. As such she advises choosing reputable sellers to ensure your tea is as safe and high-quality as possible.

Feeling adventurous? You can also go into the wild and forage your own pine needles. However, newbies will be all the wiser to do so under the guidance of a professional or a local foraging organization because again, not all pines are edible or safe for humans.

No matter which route you take, once you’re ready to brew, aim to use hot (rather than boiling) water to retain pine needle tea’s protective potential. If you’re using loose pine needles, the Ohio Department of Natural Resources recommends steeping a half-cup to a 3/4-cup of pine needles in four cups of water for up to 10 to 15 minutes. (The longer you steep, the stronger it’ll be, but it’ll be good to go once the tea becomes pale yellow.)

Spurgin offers a few parting tips to customize the taste of your pine needle tea. (After all, the more you enjoy it, the more you’ll consume it, thus maximizing its health benefits.) “To make pine needle tea’s flavor more mild, enjoy it iced,” she shares. “For a more familiar taste, try it blended with your favorite teas,” whether that’s an energizing herbal tea or a winter herbal tea to complement pine’s inherent cold-weather seasonal vibes. Of course, you can always enhance the flavor with common additives such as honey, lemon, or milk.

Who should not drink pine needle tea?

You’ll want to steer clear of pine needle tea if you have a pine or conifer allergy. “For others, more research is needed to determine possible side effects,” says Spurgin. Since studies on the effects of pine needle tea on humans are sparse, she says you’re best off consulting your health-care team if you have any medical conditions, take medications to manage them, or are pregnant or breastfeeding.