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.
Every tea here serves a different purpose. No filler picks. Just options that earn their spot.
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.
Best for: Relieving stress and anxiety.
How to Prepare: Steep a chamomile tea bag or loose leaf chamomile in hot water for 5–8 minutes. Because chamomile is an herbal tea, it doesn’t necessarily behave the same way a true tea might. This means there’s some flexibility within the recommended steep time. Because chamomile is naturally milder, it requires a longer steep time to produce a stronger flavor profile. Add a touch of honey for sweetness if desired.
Illinois, United States
Excellent
Slightly sweet and not dried. Can steep a little longer without going skunky.
Lovely Tea!
Lovely tea, very happy I bought it!!
Sencha Green Tea
A perfect balance of sweet fruitiness with wholesome earthiness. This is a dynamic and exciting Japanese Green Tea that is loaded with health benefits such as antioxidants.
How to Prepare: Brew 1-2 teaspoons/8 oz. of water at 175 degrees Fahrenheit allowing it to steep for 1 minute for full flavor and benefits. For iced tea simply double the amount of tea used during brewing and steep with the same amount and temperature of hot water, and when finished, simply pour over a cup of ice.
Tennessee, United States
Great!
This is my first time ordering. I have had a lot of problems lately ordering things. This one was perfect. I am enjoying the tea and I am looking forward to trying some others. I am also glad to be able to order directly from the company and not have to pay Amazon any more money.
Pennsylvania, United States
Recommended!
Highly recommended!
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.
How to Prepare: Brew 1-2 teaspoons/8 oz. of water at 203 degrees Fahrenheit allowing it to steep for 4 minutes for full flavor and benefits. For iced tea simply double the amount of tea used during brewing and steep with the same amount and temperature of hot water, and when finished, simply pour over a cup of ice.
Indiana, United States
Really loved it!
I also enjoy for smell and taste of Peppermint
Perfect
Absolutely perfect peppermint tea. Not too strong but has a nice flavor and helps calm tummy issues.
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.
How to Prepare: Add 1 tsp. powder to 8 oz. of water at 203°F
Delicious!
I’ve purchased this a few times now and it’s absolutely delicious!
Indiana, United States
Turmeric Latte
Love it. It taste good & good for you!
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.
Tip: 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.
Oklahoma, United States
Excellent!
New York, United States
Excellent
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.
