Colds and sore throats have a way of stopping life in its tracks. Talking hurts, swallowing is rough, and even a simple task feels harder when your body is fighting off the common cold. When that happens, many people turn to tea. There’s something about a warm cup in your hands that makes the day feel less heavy.
Introduction
People have been sipping herbal teas for ages when colds hit. Though they won’t magically cure you, they do make you feel better. A warm drink calms the throat, keeps fluids going, and takes the edge off that raw, scratchy feeling. Some herbs carry natural antibacterial or anti-inflammatory properties, while others simply help soothe by keeping your throat moist and relaxed.
In this guide, we’ll walk through the health benefits of herbal teas and share ten blends that people often reach for when sore throat symptoms strike. By the end, you’ll have a handful of easy, natural options to try the next time you need relief.
Health Benefits of Herbal Teas for Sore Throat and Colds
A cup of soothing tea does more than warm your hands. When you’re fighting a cold virus or some other viruses, warm liquids keep the throat moist and reduce irritation. Steam from the cup can open your airways, while the herbs themselves carry natural medicinal properties that may help soothe pain or reduce swelling.
Different herbs carry their own strengths. Peppermint leaf cools and refreshes, chamomile tea relaxes the body, and ginger has a bite that helps wake you up while it works against swelling. Licorice root and slippery elm tea can coat the throat, giving quick relief when pain makes it hard to talk. Rose hips and lemon balm leaves bring vitamin C and antioxidants that give the immune system a boost.
No one tea is a cure for the common cold or flu season. But drinking fluids, especially warm liquids with natural antibacterial or anti-inflammatory properties, can reduce irritation and make the tough days easier to handle.
10 Best Teas to Ease Cold Symptoms and Sore Throat
Herbal teas come in all shapes and flavors, but some stand out when you’re under the weather. The ones below are often used as a home remedy because they calm irritation, ease throat pain, or bring a bit of comfort while your body fights off the cold virus.
Peppermint Tea
Peppermint leaf has that cool, fresh taste you already know. In tea, it does more than taste good — the menthol helps open airways and leaves a cooling sensation in the throat. People often drink peppermint tea to reduce irritation, ease sore throat symptoms, and breathe a little easier.
Ginger Tea
Ginger has a kick that wakes up your senses. It’s known for its anti-inflammatory effects and can reduce swelling when the throat feels tight. Many people mix ginger with lemon and honey to make a lemon ginger honey tea, which coats the throat and helps soothe pain while also tasting bright and energizing.
Chamomile Tea
Chamomile tea is one of the most popular choices for throat pain because it’s naturally calming and helps relax the body, which is important when rest is needed.
Inhaling chamomile steam before sipping can open up a stuffy nose, while drinking it brings comfort and helps reduce irritation. A lot of people even tie it to childhood, remembering how mom or grandma would give chamomile tea when you were sick. It’s one of those teas that feels soothing before you even take the first sip.
Licorice Root Tea
Licorice root has a natural sweetness that makes it stand out. In tea, it’s smooth and soothing, and many people turn to licorice tea when throat pain makes swallowing tough. It has anti-inflammatory properties that can ease swelling and irritation and is sometimes blended with marshmallow root or slippery elm tea, both of which coat the throat and bring quick comfort.
If you’ve never tried licorice root tea, you might be surprised by how gentle and sweet it tastes compared to other herbal blends.
Lemon Balm Tea
Lemon balm leaves brew into a tea with a soft, lemony taste. It’s bright enough to perk you up when you’re dragging, but gentle on a sore throat. People often reach for lemon balm when they want to calm down or rest, since it has a natural soothing effect. Lemon balm also carries antioxidants that give the immune system a little support.
Some drink lemon balm loose-leaf tea daily, others just when a cold lingers. This is the kind of tea you can sip slowly all afternoon, letting the warmth ease other symptoms while the brightness of lemon lifts your mood.
Thyme Tea
You probably think of thyme as something that goes in soup or roasted chicken. But brewed as tea, thyme leaf has a long history of being used for coughs and sore throats. The taste leans earthy and savory, and some people like to add honey for a touch of sweet that softens and feels surprisingly comforting. People also turn to it because thyme has natural antibacterial properties and antiseptic properties, which makes it handy when you’re trying to calm a raw throat and fight off irritation at the same time.
Turmeric Tea
Turmeric has powerful anti-inflammatory effects thanks to curcumin. A turmeric tea or turmeric latte made with ground turmeric can help soothe a sore throat, reduce inflammation, and support overall well-being. Some people add ground turmeric to boiling water with lemon and honey for a simple home remedy. Beyond taste, turmeric is valued for its natural antibacterial and anti-inflammatory effects, which is why many people lean on it during flu season for extra support.
Sage Tea
Sage herbs aren’t just for stuffing at Thanksgiving. They’ve been used for centuries in tea as a remedy for sore throats, and the flavor is earthy, almost woody. It feels grounding when you’re run down. People drink sage tea for its natural antibacterial edge and its ability to calm swelling. With honey, it turns into a warm cup that feels both strong and soothing.
Echinacea Tea
Echinacea is widely known for supporting the immune system. Echinacea tea is often sipped at the first sign of a cold virus to help the body fight off infection. While it may not stop a cold, it can reduce other symptoms and shorten the length of illness.
Rosehip Tea
Rose hips are packed with vitamin C, antioxidants, and anti-inflammatory properties. Rosehip tea has a bright, tangy flavor that’s easy to sip when your throat feels scratchy. Because vitamin C supports the immune system, drinking rose hips tea during a cold may help the body fight bacteria and recover faster. Many teas include rose hips in their herbal blends because they bring both flavor and health benefits.
Tips for Making Herbal Tea More Soothing
A warm cup of tea does a lot on its own — it hydrates, calms, and gives your throat a break. But when you’re dealing with real soreness, sometimes the little extras matter just as much.
Add Honey or Lemon for Extra Relief
Honey is a classic sore throat remedy. It lightly coats the throat, reduces pain, and adds a touch of sweetness. Lemon adds brightness and pairs especially well with lemon ginger honey tea. Both additions bring extra comfort to an already soothing tea.
Mind the Tea Temperature
Tea that’s too hot can irritate a sore throat, so let it cool to a comfortable temperature before sipping. Warm liquids are best because they calm irritation and reduce pain without causing more damage.
Inhale the Steam
Before taking your first sip, hold your face over the cup and breathe in the steam. Chamomile steam or peppermint steam can open nasal passages and reduce congestion. Inhaling chamomile steam also softens mucus and helps you breathe easier, adding another layer of relief before you even taste the tea.
Frequently Asked Questions
What are the benefits of drinking tea when you have a sore throat?
Tea may provide relief in several ways. The warmth helps soothe throat pain, the herbs carry medicinal properties, and the hydration keeps the throat moist. Many teas also have antioxidant properties that support the immune system.
Is hot tea good for a sore throat?
Yes, but only at a comfortable temperature. Boiling water poured straight into a cup and sipped too quickly can burn the throat. Warm liquids are best, as they help soothe without causing more irritation.
What are the risks of drinking tea with a sore throat?
Drinking tea in large quantities can sometimes upset the stomach, especially teas with strong herbs. Some blends may interact with medications, so it’s best not to overdo it. Always let the tea cool before sipping so it doesn’t worsen throat pain.
Do black tea or green tea help with cold and flu symptoms?
Both black tea and green tea carry antioxidants that can support the immune system. They don’t coat the throat the way slippery elm or marshmallow root teas do, but they can still reduce irritation and provide hydration during the common cold.
Do herbal teas help with hay fever and allergies?
Certain herbs may help soothe allergy symptoms by reducing inflammation. Chamomile tea, lemon balm leaves, and thyme leaf blends are sometimes used to ease irritation caused by hay fever. While tea can help manage some discomfort, it isn’t a cure for allergies.
Finding Comfort in Herbal Tea
Herbal tea won’t cure a cold overnight, but it does make the rough days easier. A warm cup takes the sting out of a sore throat, keeps you drinking fluids, and gives you a moment to slow down. Teas like peppermint, chamomile, or turmeric all bring their own way of easing pain or calming irritation, and sometimes that simple relief is exactly what you need.
If you’re ready to try some for yourself, Nelson’s Tea has a wide selection of loose-leaf herbal tea. From classic single herbs to creative blends, you’ll find options worth keeping on hand for the next time a sore throat shows up.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
