Clover tea, most commonly made from red clover blossoms, has a long history as an herbal remedy and a growing body of clinical research behind it. The plant compounds that make it useful are isoflavones, which mimic estrogen in the body at a mild level. This gives clover tea its most well-studied benefit: easing menopausal symptoms like hot flashes. But the potential benefits extend to cholesterol, bone health, skin, and hair.
Red Clover vs. White Clover
When people talk about clover tea, they almost always mean red clover. It’s the species with the most human research, and it contains far higher concentrations of the isoflavones responsible for its health effects. The two dominant ones, formononetin and biochanin A, each make up roughly 14% of a concentrated red clover extract by weight. Two others, genistein and daidzein, are present in smaller amounts. Together, these four compounds act as gentle plant-based estrogens in the body.
White clover is edible and has shown some interesting results in lab studies, including slowing the growth of leukemia cells in test tubes and speeding wound healing in animal models. But these findings haven’t been tested in humans, so white clover tea doesn’t carry the same evidence base. If you’re drinking clover tea for a specific health goal, red clover is the one to use.
Relief From Hot Flashes and Menopause Symptoms
This is the most thoroughly studied use of red clover. A systematic review and meta-analysis of randomized controlled trials found that women taking red clover isoflavone extract experienced about 1.7 fewer hot flashes per day compared to women taking a placebo. At higher doses (80 mg of isoflavones or more per day), the reduction was closer to 2.8 fewer hot flashes daily.
The benefits go beyond hot flashes. The same meta-analysis found significant improvements in overall menopausal symptom scores, which include things like sleep disruption, mood changes, and vaginal dryness. One trial measuring a broad range of menopausal complaints found a large, statistically significant drop in symptom severity compared to placebo. For women dealing with the full constellation of menopause symptoms, not just the heat, red clover appears to offer meaningful relief across the board.
It’s worth noting that most clinical trials used concentrated isoflavone extracts rather than brewed tea. Tea delivers the same active compounds but in lower, less standardized amounts. Drinking multiple cups per day gets you closer to the doses studied in trials, though exact isoflavone content will vary depending on the quality and quantity of blossoms you use.
Cholesterol and Heart Health
A meta-analysis of ten studies involving 910 perimenopausal and postmenopausal women found that red clover isoflavones reduced total cholesterol by about 11 mg/dL on average. That’s a modest but real shift. Changes in LDL (“bad”) cholesterol, HDL (“good”) cholesterol, and triglycerides were smaller and didn’t reach statistical significance, meaning the clearest cardiovascular benefit is the total cholesterol reduction.
For context, 11 mg/dL isn’t going to replace a statin for someone with dangerously high cholesterol. But as part of a broader dietary approach, it’s a meaningful contribution, particularly for postmenopausal women whose cholesterol levels tend to rise as estrogen declines.
Bone Density in Menopause
Bone loss accelerates after menopause, and red clover’s mild estrogenic activity may help slow it down. In a 12-week study of healthy menopausal women, those taking a red clover extract maintained their bone mineral density at the lumbar spine, while the placebo group lost about 1.4% of theirs. The red clover group also showed a nearly 10% decrease in a blood marker of bone breakdown, though that particular finding didn’t quite reach statistical significance.
Both groups lost some bone density at the femoral neck (the top of the thighbone), but the loss was smaller in the red clover group. These results suggest red clover may help preserve bone in the spine more than the hip, at least over a 12-week period. Longer studies would clarify whether the protective effect holds up over time.
Skin and Hair
Red clover’s estrogenic compounds are relevant to skin and hair because estrogen plays a role in collagen production and hair follicle cycling. In a study testing red clover extract applied to the skin (delivered through a specialized absorption formula), all treatment groups showed significantly increased hair growth after three weeks, with results comparable to minoxidil, the active ingredient in Rogaine. The effect wasn’t apparent at two weeks but became clear by week three.
Most of this research involves topical application rather than drinking tea, so the connection between a daily cup and visible hair or skin changes is less direct. Still, the systemic estrogenic effects of ingested isoflavones could theoretically support skin elasticity and hair health, particularly in women whose estrogen levels have dropped.
How to Brew Clover Tea
The traditional preparation is simple: add 2 to 3 teaspoons (10 to 15 grams) of dried red clover blossoms to one cup of boiling water. Cover and steep for 10 to 15 minutes. Covering the cup matters because it traps volatile compounds that would otherwise escape as steam. You can drink up to three cups a day.
The tea has a mild, slightly sweet, hay-like flavor that most people find pleasant on its own. If you find it too grassy, a small amount of honey or a squeeze of lemon works well. Use fully dried blossoms rather than fresh ones for a more concentrated brew. You can buy them from herbal suppliers or dry your own by spreading freshly picked flower heads in a single layer in a warm, well-ventilated spot for several days.
Safety and Who Should Be Cautious
Red clover is listed by the FDA as a food substance and is generally considered safe at normal dietary amounts. Clinical trials have not reported serious side effects at recommended doses.
The main caution involves its estrogenic activity. Because red clover isoflavones bind to estrogen receptors, people with estrogen-sensitive conditions (certain breast cancers, endometriosis, uterine fibroids) should avoid it or discuss it with their oncologist or specialist first. Clinical trials have specifically excluded participants with hormone therapy contraindications or allergies to estrogen and phytoestrogens.
There’s also a theoretical interaction with blood-thinning medications, since some compounds in red clover may have mild anticoagulant properties. No actual cases of this interaction have been reported in the literature, but the potential exists. The same theoretical concern applies to hormonal medications like birth control pills or hormone replacement therapy, where adding a plant estrogen on top could amplify effects. If you take any of these medications, it’s worth a conversation before making clover tea a daily habit.