If you’ve ever sipped a cozy holiday tea and wondered about that beautiful little star floating in your mug, you’ve already met star anise — the unsung hero of winter spices. It’s elegant, aromatic, and just a tiny bit mysterious… which is probably why so many people ask me, “Okay Suzy, what is this thing and why does it smell like licorice?”
Well, pull up a blanket and grab a warm drink.
This is a spice worth knowing — not just for flavor, but for your gut and immune system, too. Later on, I’ll share a study that explains why star anise has been used for centuries during cold and flu season. It’s a supportive, immune-friendly spice that works alongside the body’s natural defenses.
Of course, star anise doesn’t replace good nutrition and exercise. But for sure we know that nutrient-based immune support (things like zinc, vitamin C, quercetin/DHQ, and other herbs) make sense during winter months.
What Exactly Is Star Anise?
Star anise is the dried fruit of an evergreen tree native to China and Vietnam. Each pod forms a perfect little eight-pointed star, making it a favorite for cooks, photographers, and anyone who enjoys “pretty food.”
The scent is warm and sweet — like a gentle, elegant version of black licorice.
Not loud. Not overpowering. Just enough to make you stop and notice.
The flavor?
Think: comforting, lightly spicy, mildly sweet, and soothing to the stomach.
It shows up in:
• mulled citrus teas
• chai blends
• simmer pots and winter fragrances
• Asian broths (pho wouldn’t be pho without it!)
• holiday baking
But it’s more than decorative.
This little star has a medicinal résumé that might surprise you.
The Immune System Connection: Meet Shikimic Acid
I read a PAPER on this herbal extract as I was trying to understand more about star anise Researchers studied shikimic acid (which is the natural compound found in star anise) to see how it behaves in the body and whether it supports the immune system. They used growing pigs because their digestive and immune systems are often used as models for humans. They figured out this much:
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Shikimic acid is absorbed quickly after you eat something with star anise
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The active ingredient reaches peak levels in the blood in about 2 hours
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It doesn’t linger long — your body clears it within a few hours
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About 20% is absorbed when taken orally (which is typical for most botanicals/herbal extracts)
But most importantly…
Shikimic acid was strongly linked to immune activity! As shikimic acid levels increased in the bloodstream, researchers saw clear, measurable increases in immune markers, including:
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Immunoglobulins (IgG, IgA, IgM) — antibodies that help defend against infections
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Complement proteins (C3 and C4) — part of the innate immune system that helps the body recognize and clear pathogens
The higher the shikimic acid levels, the stronger the immune response appeared to be.
In scientific terms, this means shikimic acid showed “immune-enhancing” properties, acting as an immunopotentiator — something that helps the immune system respond more effectively. This is why it’s a popular herbal spice found in recipes during the cold winter months, as opposed to summertime. This is when flu and colds spike.
One more thing – It May Help with Inflammation
Shikimic acid can calm inflammatory signaling and indirectly reduce pain sensitivity according to this STUDY. It’s not exactly a painkiller though, it works indirectly. It has the ability to reduce production of pro-inflammatory cytokines such as TNF-α and IL-1β (Interleukin 1 beta). So it may help modulate inflammation and pain responses by calming overactive immune pathways, which helps explain its traditional use in soothing, anti-inflammatory remedies. That said, don’t toss your Celebrex or your JOINT SCRIPT just yet — think of an herbal tea like this as a gentle adjunct, not a replacement. 😉
Now, here’s Why Your Gut Loves Star Anise
Star anise has been used for centuries as a carminative — which is a fancy herbal word for “helps with bloating, gas, digestive spasms, and that tight belly feeling after meals.”
It gently relaxes the gut and encourages healthy digestion, especially when paired with warming spices like ginger or cinnamon. That’s why you feel calmer (and flatter) after a cup of mulled tea.
If your stomach feels heavy after holiday foods, this spice is one of nature’s friendliest solutions.
Here’s How to Use Star Anise at Home
You can use whole pods in:
- tea or hot water
- simmer pots
- broths and soups
- mulled cider – see my recipe for Warm Winter Star Anise Tea
- stovetop potpourris
- baking (especially cookies and spice cakes)
A single pod usually gives enough flavor for an entire mug or small pot.
I like pairing mine with ginger, cinnamon, and a squeeze of orange for a winter cup that tastes like calmness in liquid form.
Star Anise and Immune Support
If you love using herbs and spices to support immunity, star anise is a beautiful place to start.
But spices work best when your foundational nutrients are on board too.
That’s why formulas like Immune Script exist — they provide the steady, daily immune groundwork (vitamin C, quercetin, zinc, elderberry, etc.) while herbs like star anise offer the extra seasonal nudge we sometimes need.*
(That’s my subtle way of saying that your kitchen is powerful… but your cells love a little structured support too.)
If this kind of herbal wisdom fascinates you, download my free ebook “Medicinal Herbs from the Bible” and explore the healing plants that were used thousands of years ago — many of which we still rely on today.
Last Thoughts
Star anise is one of those ingredients that looks ornamental but carries real therapeutic value. It warms the belly, calms the gut, and offers supportive compounds your immune system appreciates — especially in the cold months.
It’s nature’s quiet helper.
A small star with surprising power.
And if you’ve never tried it in your tea, this winter might be the perfect moment.
Suzy Cohen, has been a licensed pharmacist for over 30 years and believes the best approach to chronic illness is a combination of natural medicine and conventional. She founded her own dietary supplement company specializing in custom-formulas, some of which have patents. With a special focus on functional medicine, thyroid health and drug nutrient depletion, Suzy is the author of several related books including Thyroid Healthy, Drug Muggers, Diabetes Without Drugs, and a nationally syndicated column.
