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.
For anyone looking to deepen their understanding of herbal wellness, this guide highlights the surprising benefits of star anise. You’ll learn how it may support women’s health, practical methods for incorporating it into daily life, and the safety considerations every mindful user should know.
Let’s get into it.
Star Anise at a Glance
| Feature | Details |
|---|---|
| Also known as | Chinese star anise (Illicium verum) |
| Native to | China and Vietnam |
| Flavor profile | Sweet, warm, licorice-like, slightly spicy |
| Core active compounds | Shikimic acid, trans-anethole, flavonoids, polyphenols, linalool |
| Common uses | Chai blends, soups, teas, traditional remedies |
| Best for | Digestion, immunity, relaxation, skin and metabolic health support |
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:
-
Shikimic acid, which has antiviral properties and is used to produce flu medications like Tamiflu
-
Anethole, a compound that gives star anise its sweet aroma and provides antibacterial and anti-inflammatory effects
-
Linalool and quercetin, which are antioxidants known to support immune and skin health
-
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
Star anise may look delicate, but it carries powerful compounds that support health in multiple ways. Here’s what research and traditional use tell us:
Immune and Antiviral Support
- Shikimic acid, one of star anise’s best-known compounds, is the starting material for flu medication like Tamiflu.
- A 2005 study in the Journal of Antimicrobial Chemotherapy confirmed shikimic acid’s ability to inhibit influenza virus growth (1).
- Star anise essential oil has also shown antiviral effects against herpes simplex virus 1, reducing viral infectivity by more than 99% in lab studies (2).
Antibacterial and Antifungal Protection
- Research in BMC Complementary Medicine and Therapies found that anethole, a key aromatic compound in star anise, offers antibacterial and antifungal effects (3).
- Research highlights antibacterial and antifungal effects, which may support digestive balance and oral health (4).
Digestive Comfort
- Star anise has natural antispasmodic properties that relax the digestive tract.
- This can ease bloating, gas, and stomach discomfort, making it a traditional after-meal remedy.
- A study in the Journal of Food Science and Technology reported its effectiveness in reducing digestive symptoms (5).
- Its antimicrobial properties may also support a healthy gut microbiome by keeping harmful bacteria in check.
Antioxidant and Anti-Inflammatory Power
Star anise isn’t just flavorful - it’s loaded with natural antioxidants like flavonoids and polyphenols that help protect your cells from everyday damage caused by stress, pollution, and aging.
- Lab research shows star anise extracts can deliver up to 78% antioxidant activity (6).
- These same compounds may also help calm inflammation in the body, supporting healthier skin and lowering the risk of chronic issues linked to long-term inflammation.
Metabolic and Heart Health
Your heart and metabolism also stand to benefit from star anise:
- Regulate blood sugar and improve how your body responds to insulin.
- Support healthy cholesterol and triglyceride levels.
- Protect the liver from oxidative stress.
These findings are promising for diabetes and heart health (7).
Brain and Relaxation Benefits
Feeling stressed or having trouble sleeping? Studies suggest star anise may have a natural calming effect:
- Reducing pain and easing tension.
- Acting as a mild anticonvulsant and sedative.
- Offering neuroprotective support — meaning it may help protect brain cells in the long run (8).
Emerging Cancer Research
One of the most exciting areas of research looks at star anise’s role in cancer prevention.
- The compound trans-anethole has been shown to slow cancer cell growth and trigger cell death in colon and bone cancer lab studies (9).
- Star anise extracts have also been linked to reduced tumor size, though human studies are still needed to confirm these effects (10).
Star Anise for Women: Benefits That Go Beyond General Health
Alongside its broad health benefits, star anise offers unique support for women’s wellness - an area where traditional use and modern research overlap.
-
Natural hormone balance: Star anise contains phytoestrogens - plant-based compounds that mimic estrogen in the body. These may help support hormone regulation during menstruation and menopause (11).
-
Relief from menopausal symptoms: A 2012 clinical study found that women who consumed star anise reported fewer hot flashes and milder menopausal symptoms, making it a gentle, plant-based option for easing hormonal transitions (Iranian Journal of Nursing & Midwifery Research, 2012) (12).
-
Cycle comfort: In traditional practices, star anise has been used to ease menstrual cramps and support a regular, balanced cycle.
Skin health and vitality: Thanks to its antioxidant content, star anise may also support healthier, youthful-looking skin by reducing inflammation and encouraging cellular renewal (13). 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 flavour and then removed before serving—much like a bay leaf.
Using Star Anise
| Where to Use It | How to Use Whole Star Anise | How to Use Ground Star Anise |
|---|---|---|
| Soups & broths | 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. |
| Tea & hot drinks | 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. |
| Fruit desserts | 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 flavour complexity. |
| Meats & marinades | Add to braised meats or slow-cooked noodle soups for layered, aromatic flavour. | Stir a pinch into gravies, sauces, or tomato-based dishes for a warm, spiced finish. |
| Spice blends | 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. |
| Syrups & extras | Infuse into homemade syrups for cocktails, coffee, or desserts. | Sprinkle lightly over oatmeal, yogurt, or smoothies for a quick aromatic boost. |
Curious how to bring star anise into your diet? Start with chai - here are 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:
-
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.
-
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.
-
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)
-
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 (14). 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. Because it’s certified organic, you get all the flavour with none of the synthetic stuff—just pure, clean spice the way chai was meant to be.