There's nothing worse than a sore throat. Swallowing hurts, talking sounds weird, and you just want relief. The good news? The right tea can actually help.
We're not saying tea is magic, but the combo of warmth, helpful herbs, and hydration really does make a difference when you're feeling awful. At Nelson's Tea, we've been helping people find comfort during cold and flu season for years.
Whether you've got a tickle in your throat or a cough that won't quit, these eight teas can help you feel better.
Why Tea Works for Sore Throats and Coughs
Let's talk about why tea helps when you're sick. First, the heat matters. Warm liquids increase blood flow to your throat, bringing healing immune cells to the area. The warmth also temporarily numbs pain and loosens mucus.
Second, staying hydrated is crucial. Drinking fluids keeps your throat moist, which prevents that awful dry, scratchy throat feeling from getting worse. A hydrated throat heals faster.
Third, many teas contain compounds with actual medicinal properties used in traditional medicine for centuries. Anti-inflammatory effects, antibacterial effects, compounds that coat your irritated throat, yeah, this is what you want.
Finally, there's comfort. When you're sick, a warm cup of tea just makes you feel better. And that psychological boost? It actually helps your immune system.
Top 8 Teas for Relief From Coughing and Sore Throat Symptoms
Here are eight teas to reach for when your throat is killing you. Each one does something different.
1. Ginger Tea With Lemon, Honey, or Mint (or Both!)
Ginger tea is the champion of sore throat relief. Ginger has anti-inflammatory properties that reduce swelling, plus compounds that help your body fight other viruses. The spicy warmth also gets your saliva flowing, keeping your throat from drying out.
Add lemon and you get fresh lemon juice packed with vitamin C. Lemon also cuts through mucus. Add honey and you've got a throat-coating powerhouse with antiseptic properties that tastes great too.
Nelson's Tea makes this easy with Lemon Ginger Honey blend — all three throat-soothing teas in one. Do you want something with cooling relief? Try our Lemon Ginger Mint. The mint acts as an effective decongestant for stuffy sinuses while ginger handles the throat pain.
2. Chamomile Tea
Chamomile is gentle and soothing. It's been used as a natural remedy for thousands of years because it works. Chamomile reduces inflammation and helps you relax, which matters when you're trying to sleep with a cough.
Here's a trick: inhaling chamomile steam while you drink gives double benefits. The steam opens congested airways while the tea soothes a sore throat from inside. Chamomile also has mild antibacterial properties.
If you prefer something mild, Nelson’s Tea has a straight Chamomile that’s easy to drink when your throat feels tender. Chamomile Lavender Peppermint brings a cooler feeling from the peppermint, while the lavender helps you unwind when you need rest.
3. Peppermint Tea
Peppermint is fantastic for coughs and congestion. The menthol acts as a natural decongestant, breaking up mucus and opening airways. It also has a cooling, numbing effect that can reduce pain. Peppermint tastes refreshing even when everything else tastes weird and you feel terrible.
Purely Peppermint or Peppermint Leaf loose-leaf blends from Nelson's Tea are two fantastic options. They both taste refreshing and are easy to sip when you’re not feeling well, and can even help with nausea.
4. Green Tea
Green tea might not be obvious for sore throats, but it works. It's loaded with antioxidant properties that support your immune system. The catechins have antiviral properties that help fight whatever's making you sick.
However, plain green tea can be harsh on throat irritation. Shopping for blends at loose-leaf tea shops will work better. Nelson's Tea has Ginger Peach Green Tea, combining immune benefits with ginger's throat-soothing power. The peach makes it gentle when you're feeling rough. Moroccan Mint Green Tea adds peppermint's decongestant benefits, too.
5. Marshmallow Root Tea
No, not actual campfire marshmallows, but actual marshmallow root. This herb creates a slippery coating that covers your throat and reduces irritation. It's perfect for that raw, burned feeling from coughing too much. The coating provides almost immediate comfort, and unlike throat sprays, it tastes pleasant.
Nelson's Tea includes marshmallow root in Sugar Plum blend, combining throat-coating benefits with other soothing herbs in a flavor that's actually enjoyable.
6. Lemon Balm Tea
Lemon balm is underrated for cold symptoms. This mint family member fights viruses and reduces inflammation. Studies suggest it may help shorten viral infections.
The flavor is light, lemony, and refreshing without being harsh. Perfect when your throat is too sore for anything strong. Lemon balm also helps you sleep, which matters when your throat keeps waking you up.
Nelson's Tea has straight Lemon Balm or our Lemon Mint blend with extra cooling relief. Both are gentle on miserable throats.
7. Turmeric Tea
Turmeric can be helpful when your throat is sore or you’re coughing a lot, and many people reach for it because it eases that irritated, scratchy feeling. The curcumin in it has been used in traditional remedies to calm swelling and discomfort.
The challenge is flavor, especially when you don’t feel well. When you add ground turmeric on its own, it can taste strong, so turmeric usually tastes better to provide relief when it’s blended with other ingredients. Nelson’s Tea makes it easier with Coconut Ginger Vanilla blend. The ginger gives an extra bit of throat comfort, and the coconut and vanilla make the cup easier to enjoy. Our Turmeric Latte blend brings a creamy texture that goes down gently when you need something for soothing throats.
8. Licorice Root Tea
Licorice tea is one of the most effective herbal teas for throat soothing, though the flavor divides people. Licorice root coats your throat and has strong anti-inflammatory properties that reduce swelling.
Nelson's Tea offers Licorice Root loose-leaf tea that's easy to brew. For something a bit sweeter, try Really Root Beer Tea, which includes licorice in a nostalgic flavor.
The biggest tip of all is to remember to add honey to any of these teas for extra throat-coating power. Honey works as well as many cough medicines and tastes better. Stay hydrated, rest when you can, and let these natural herbal blends work.
When to Drink Tea for the Best Relief
Timing can make a difference when you’re using tea to feel better. Sipping it throughout the day tends to work better than downing one big cup at once.
If your throat hurts worst at night, drink marshmallow root or licorice tea about 30 minutes before bed — the coating effect lasts longer when you're not eating or drinking anything else. Keep a thermos of warm tea on your nightstand for when you wake up coughing.
Drink tea whenever your throat starts hurting or the coughing starts. There's no wrong time. Listen to your body and sip what sounds good.
How to Brew Tea for Comfort
Don't overthink this when you're sick. Steep your tea a bit longer than usual to get more of those helpful compounds out. Use water that's hot but a comfortable temperature, so not scalding or boiling water. You want to actually be able to drink it, not burn your already sore throat.
If you're using loose-leaf tea (which is definitely better than tea bags), a heaping spoonful works better than being precise. Add honey while it's still hot so it melts in. Sip slowly and breathe in the steam.
Conclusion: Soothe Your Throat, One Sip at a Time
When you're dealing with a sore throat or cough, these eight teas offer real relief. Whether you want the anti-inflammatory power of ginger and turmeric, the soothing comfort of marshmallow and licorice, or the cooling help of peppermint, there's a tea for you.
The beauty of classic loose-leaf tea is experimenting to find what works for your symptoms. Some people love ginger for everything, others prefer chamomile. Your throat will tell you what you need.
New to using loose-leaf tea for health benefits? Try a loose tea sampler from Nelson's Tea, one of the top tea shops Indianapolis has to offer. You can test different varieties without buying full sizes, perfect for finding your go-to sick-day tea. Check all of our herbal teas to find the best to work for you. If you want to buy in larger quantities, our bulk loose-leaf herbal tea options offer cost savings you'll appreciate.
Frequently Asked Questions
Can I drink white tea or black tea to boost my immune system?
Yes. Black tea and white tea loose-leaf blends both give your immune system helpful antioxidant support, but they aren't the best when you're already sick. If you're sensitive to caffeine or find that black loose-leaf tea is just too strong (but will be great after!), stick with the caffeine-free loose-leaf tea options. Herbal loose-leaf tea tends to be easier on your body when you’re not feeling well.
Are there any herbal tea home remedies to avoid when I'm sick?
Most options are fine, but let your tea cool down a little before drinking. Skip citrus-heavy teas if you have acid reflux. Licorice tea should be avoided if you have high blood pressure. Always talk to your doctor if you’re pregnant, nursing, or taking medication before adding in any herbal remedies or herbal medicine.
Is it best to drink hot tea or iced tea to relieve flu symptoms?
Hot tea is definitely better than iced tea when you're sick. The heat helps in multiple ways: it increases blood flow to your throat, temporarily reduces pain, and helps loosen mucus so you can cough it up more easily.
Hot steam from your tea also acts as a natural decongestant, opening up your sinuses as you sip. Cold drinks can actually make mucus thicker and harder to clear.
That said, if your throat is extremely raw and hot liquids hurt, lukewarm tea is fine as you're still getting the beneficial compounds from the herbs. Just avoid iced tea until you're feeling better.
Can drinking hot tea during flu season boost my immune system?
Drinking tea regularly during flu season helps support your immune system through antioxidants and beneficial compounds. The key is consistency — a cup or two daily throughout the season. It won't make you invincible, but it's one good tool alongside sleep, nutrition, and hand washing.
What can I add to tea to make it more effective for sore throat pain?
Honey is the number one addition for sore throat pain as it coats your throat, has natural antibacterial properties, and has been proven in studies to reduce coughing. Use real honey, not the cheap fake stuff — raw honey is even better.
Adding lemon juice gives you extra vitamin C and will cut through mucus. Some people swear by adding a tiny pinch of cayenne pepper (sounds crazy, but the capsaicin can numb pain). And if you really want to go all out, gargle with salt water before drinking your tea. It won't taste good, but it'll help clean your throat so the tea can work better.
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.
