Star anise may look delicate with its star-shaped form, but don’t be fooled - it’s known for its digestive, immune, and hormone-supporting properties.
Whether you’re already sipping chai every morning or just exploring more herbal ways to support your well-being, this guide will walk you through the benefits of star anise, how it supports women's health, how to use it, and what to be cautious about.
Let’s get into it.
What is Star Anise and Their Key Nutrients
Star anise is a spice derived from the dried fruit of the Illicium verum plant, native to China and Vietnam. With its signature star shape and bold licorice-like flavor, it’s often used in both sweet and savory dishes, and as a key ingredient in herbal teas and spice blends like karak chai.
Despite its similarity in name and flavor to anise seed, it’s a completely different plant and part of the Illicium genus. This difference matters, especially when it comes to sourcing and safety - but more on that later.
What makes star anise so powerful isn’t just its taste. It’s the rich profile of nutrients and plant compounds it contains.
Some of the most well-known illicium benefits come from:
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Shikimic acid, which has antiviral properties and is used to produce flu medications like Tamiflu
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Anethole, a compound that gives star anise its sweet aroma and provides antibacterial and anti-inflammatory effects
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Linalool and quercetin, which are antioxidants known to support immune and skin health
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Flavonoids and polyphenols, which fight free radicals and oxidative stress
With that kind of nutrient profile, it’s no surprise star anise is often celebrated for its wide-ranging health benefits for chai tea.
Star Anise Health Benefits for Everyone
Let’s explore what science and traditional medicine say about how star anise can support your overall health. These claims are supported by studies, but like any natural remedy, it’s important to view them as complementary—not a replacement for professional medical care.
General Benefits That Star Anise Brings About
One of the most talked-about star spice benefits is its immune-boosting potential. This comes from shikimic acid, which is a major component in flu-fighting medications. A 2005 study published in the Journal of Antimicrobial Chemotherapy noted the effectiveness of shikimic acid in helping inhibit the growth of influenza viruses (1).
Another study in BMC Complementary Medicine and Therapies found that anethole, present in high amounts in star anise, shows promising antibacterial and antifungal activity, making it helpful for everything from digestive support to oral health (2).
If you often struggle with bloating or sluggish digestion, adding star anise to your tea or meals might help. Its antispasmodic properties can relax the digestive tract and ease symptoms like gas and discomfort (3). This makes it a popular choice in herbal blends such as chai for weight loss or clove and star anise tea, which are often consumed after meals.
Its antioxidant content also supports cellular health and may contribute to slowing down signs of aging, especially when consumed regularly as part of a balanced diet.
Star Anise Benefits for Female Wellness
Now let’s get into the star anise benefits for female health, which are often under-discussed but incredibly valuable.
The main reason star anise is so often used in traditional remedies for women comes down to its phytoestrogen content—plant-based compounds that mimic estrogen in the body. These can support hormone regulation, especially during menstruation or menopause (4).
A 2012 study published in the Iranian Journal of Nursing and Midwifery Research found that women who consumed star anise experienced relief from hot flashes and other menopausal symptoms. This makes it a natural alternative or complement for those looking to manage hormonal changes more gently (5).
In traditional practices, star anise has also been used to ease menstrual cramps and support a healthy, regular cycle. While research is still limited, anecdotal evidence and herbalist traditions continue to support the star anise benefits for women when it comes to hormonal balance and cycle-related discomfort.
And because it’s packed with antioxidants, it may also contribute to better skin health—similar to the often-celebrated chai benefit for skin—by reducing inflammation and supporting cellular turnover.
How to Use Star Anise in Cooking for Maximum Benefits
One of the easiest ways to enjoy the benefits of star anise is by using it in your everyday cooking or tea blends. It’s incredibly versatile and works well in both sweet and savory dishes.
How to use star anise as a whole
Whole star anise pods are commonly added to liquids like soups, stews, or teas. Because the pods are tough and woody, they’re typically simmered to infuse their flavor and then removed before serving—much like a bay leaf.
| How to Use Whole Star Anise | How to Use Ground Star Anise |
|---|---|
| Add to soups, stews, curries, or broth while simmering. Remove before serving to avoid bitterness. | Mix into dough or batter for cookies, cakes, or pastries to add sweet-spiced warmth. |
| Drop into tea blends like karak chai with spices such as cinnamon, clove, and cardamom. |
Blend with cinnamon, allspice, and cardamom for dry spice rubs on meat or tofu. |
| Use in poaching liquids for fruits like pears or apples to infuse a subtle licorice note. | Whisk into marinades for pork, chicken, or vegetables to deepen flavor complexity. |
| Add to braised meats or slow-cooked noodle soups for layered, aromatic flavor. | Stir a pinch into gravies, sauces, or tomato-based dishes for a warm, spiced finish. |
| Infuse into mulled wine, cider, or homemade syrups for a festive, spiced touch. | Use in spice blends for chai, garam masala, or Chinese five-spice powder. |
Explore more: 10 Delicious Ways To Use Chai In Everyday Cooking
Precautions of star anise
When using star anise, it is important to exercise caution due to potential safety concerns:
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Contamination: Star anise teas may be contaminated with Japanese star anise (Illicium anisatum), which is toxic and can cause harm when consumed. It can be difficult to determine if a product contains only safe star anise.
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Side effects: Star anise, particularly when used in large doses, can lead to serious side effects. These may include vomiting, seizures, and other adverse reactions.
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Pregnancy and breastfeeding: Although star anise is good for women in general, yet for pregnant women, it is advised to avoid consuming star anise, especially in the form of tea, during pregnancy and while breastfeeding due to the potential for serious side effects. (ref: webmd.com)
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Children: If you wonder if is it safe for kids to drink chai with star anise in it, then the answer is: it can be indirectly consumed, but not be not be given to children orally, as it can pose risks such as vomiting and seizures (6). Star anise tea, in particular, may be contaminated with toxic Japanese star anise. It is important to exercise caution and avoid exposing children to star anise.
Even though star anise is natural, it’s still powerful—and that means it comes with a few important cautions.
The organic star anise in Monk's Specialty Chai
Star anise takes center stage in Monk's Chai ingredients, a brand dedicated to crafting gluten-free chai with a focus on superior ingredients. Sourced from Guangxi, China, this bold, licorice-sweet spice adds a rich depth that ties the whole chai together. Its warm, aromatic punch perfectly complements the handcrafted mix of spices and specialty-grade tea.
Every batch of Monk’s Specialty Chai is blended with care to capture the full essence of star anise, delivering a chai that’s smooth, fragrant, and full of character. And because it’s certified organic, you get all the flavor with none of the synthetic stuff—just pure, clean spice the way chai was meant to be