The Best Teas to Soothe Colds, Sore Throats, Congestion and More

Fighting Off Illness With Tea

When you're feeling under the weather, a hot cup of tea can be incredibly soothing. Certain teas contain properties that may help relieve symptoms and support your body's natural defenses against infection. Sipping tea is an easy way to make yourself feel a little better when you're sick.

The Benefits of Tea When You're Sick

All true teas, including black, green, oolong, and white teas, contain antioxidants called polyphenols. These compounds can help strengthen your immune system and fight inflammation. Certain teas also contain antimicrobial properties that prevent the growth of bacteria and viruses.

Drinking warm or hot liquids helps loosen mucus, preventing congestion and coughs. The heat and steam from tea can be soothing for sore throats. Staying hydrated with tea helps thin out mucus and prevents dehydration from fever, vomiting, and diarrhea.

Some teas can help relieve aches, reduce fevers, and aid sleep. The ritual of making tea can be calming when you're feeling anxious and unwell. Overall, tea is a healthy, tasty, and soothing drink when you're fighting off an illness.

Best Teas for Colds and Flu

Ginger Tea

Ginger tea is an excellent choice when you're sick because ginger acts as an anti-inflammatory and aids digestion. The spicy, warming elements of ginger can help clear sinus congestion. Compounds found in ginger may help reduce pain and fever.

Try steeping slices of fresh ginger in hot water and adding honey or lemon. You can also opt for ginger tea bags. Drink ginger tea a few times a day to reap the benefits when you have the cold or flu.

Echinacea Tea

Echinacea is a popular herbal remedy that contains antioxidants and compounds believed to enhance immune function. Some studies indicate Echinacea may help reduce severity of cold symptoms, although findings are mixed.

Look for Echinacea tea made from the leaves and flowers of the Echinacea purpurea species. The typical dosage is 3-4 cups spread out over the first couple days of illness. Echinacea may interact with certain medications, so check with your doctor before using.

Peppermint Tea

Menthol, the active ingredient in peppermint, contains antiviral, antibacterial, and decongestant properties. Peppermint tea can help thin mucus, calm coughs, and soothe sore throats. Its cooling, fresh flavor also helps clear sinus congestion.

Peppermint tea bags are widely available. You can also make this tea by steeping fresh peppermint leaves in hot water for 5-7 minutes. Add honey to taste. Drink 2-3 cups a day when sick.

Chamomile Tea

Chamomile contains anti-inflammatory, antiseptic, and antispasmodic elements. This popular herbal tea can help relieve cold and flu symptoms in several ways.

Chamomile has a smooth, pleasant flavor. Its antispasmodic effects may ease coughing. It can relieve aches and reduce fever due to its anti-inflammatory properties. Chamomile also aids sleep, which allows your body to rest and recuperate.

Drink a cup of chamomile tea 30-60 minutes before bedtime. Look for tea bags made from whole chamomile flowers. You can also brew 2-3 tbsp of dried flowers per cup of hot water.

Licorice Root Tea

Licorice root contains antiviral and antimicrobial compounds. It acts as a demulcent - an agent that soothes mucus membranes and eases coughs and sore throats. Licorice root may also help boost immunity.

Deglycyrrhizinated licorice (DGL) is best for colds and flu since it doesn't raise blood pressure. Look for DGL tea bags or add 1-2 tsp of dried licorice root per cup of hot water. Drink 1-3 cups daily while sick.

Thyme Tea

Thyme contains antimicrobial, antibacterial, and antiviral properties. When you have a cold or flu, drinking thyme tea may destroy some germs and viruses and help prevent secondary infections.

Thyme also acts as an expectorant, loosening mucus and reducing coughs. Its aromatic flavor can be soothing. Make thyme tea by adding 2 tsp dried thyme or a thyme tea bag to hot water and steeping for 10 minutes before drinking.

The Best Teas for Sore Throats

Sage Tea

Sage contains compounds like thujone and camphor that act as antiseptics. Sage's anti-inflammatory effects can also help reduce throat swelling and irritation. Its astringent properties may help dry up mucus.

To make sage tea, steep 2-3 fresh or dried sage leaves in a cup of boiling water for 10 minutes. Adding honey can soothe your throat. Drink sage tea 2-3 times daily when you have a sore throat.

Marshmallow Root Tea

Marshmallow root is a demulcent herb containing mucilage, a gel-like substance that coats and soothing irritated mucus membranes. Marshmallow root tea can form a protective film over your throat to ease soreness.

Add 1-2 tsp dried marshmallow root to hot water and steep for 5-10 minutes before straining and drinking. Make sure to use marshmallow root, not the white marshmallows used in sweets.

Slippery Elm Tea

Like marshmallow root, slippery elm contains mucilage that can coat and soothe sore throats. Slippery elm bark may also help treat coughs by thinning out mucus.

For slippery elm tea, add 1-2 tsp of the dried bark to hot water and steep for 5-10 minutes. Drink a few cups per day to relieve throat pain. Slippery elm can interact with some medications, so check with your doctor first.

Turmeric Tea

Turmeric contains the compound curcumin which harbors antioxidant and anti-inflammatory effects. Turmeric tea can reduce throat swelling and irritation to provide relief from soreness.

Add 1/2 to 1 tsp of turmeric powder or sliced turmeric root to hot water and steep for 5-10 minutes. Add honey and a dash of black pepper to boost the effects. Turmeric stains easily so be careful!

Best Teas for Congestion and Coughs

Mullein Tea

Mullein contains compounds called mucilages that can help expel mucus and phlegm from the lungs. As an expectorant, mullein tea may make coughs more productive.

To make mullein tea, steep 1-2 tsp dried mullein leaves in hot water for 10 minutes. You can also find tea bags containing mullein. Drink it several times a day to fight congestion.

Eucalyptus Tea

Eucalyptus leaves contain cineole, a compound that acts as a natural decongestant by loosening phlegm. The menthol in eucalyptus also helps thin out mucus and open airways.

Add 2-3 fresh or dried eucalyptus leaves to a cup of hot water and steep for 10 minutes. Or opt for a eucalyptus tea blend. Drink up to 3 cups a day to relieve congestion when sick.

Fennel Tea

Fennel acts as an expectorant and also contains cough suppressant properties. Drinking fennel tea can help expel mucus and phlegm while simultaneously calming coughs.

Use 1-2 tsp crushed fennel seeds per cup of water, steep for 10 minutes, and strain before drinking. The licorice-like flavor pairs nicely with honey. Drink 2-3 cups of fennel tea daily when congested.

Thyme Tea

Along with its antimicrobial properties, thyme contains compounds that help loosen mucus in the airways. Thyme's expectorant abilities make it a great tea option for congestion and coughs.

To make thyme tea, steep 2 tsp fresh or dried thyme per cup of hot water for 10 minutes. Adding lemon and honey can provide additional soothing effects. Drink several cups of thyme tea each day to treat coughs and stuffy noses.

Best Teas for Body Aches

Chamomile Tea

Chamomile's anti-inflammatory and antispasmodic properties help relieve muscle aches and body pains. This soothing herbal tea can relax tense, sore muscles to provide relief.

Brew a strong cup using 2-3 tbsp dried chamomile flowers per cup of hot water. Steep for 10-15 minutes before straining. Drink chamomile tea 2-3 times a day when achy.

Green Tea

Green tea contains antioxidants and anti-inflammatory polyphenols. Drinking green tea may help reduce inflammation that contributes to body aches from illnesses like the flu.

Opt for high quality matcha green tea powder and mix 1 tsp into hot water. Or use green tea bags and steep for 3-4 minutes before drinking. Sip green tea several times daily when feeling achy.

Willow Bark Tea

Willow bark contains a compound called salicin similar to what's found in aspirin that eases aches, pains and fevers. Willow bark tea acts as a natural analgesic when you're feeling sore and feverish.

Add 1-2 tsp dried willow bark to boiling water and let it steep for 5-10 minutes. Drink up to 3 cups per day for its pain-relieving effects. Look for white willow bark which is more potent than black varieties.

Turmeric Tea

Curcumin, the active ingredient in turmeric, harbors powerful anti-inflammatory and antioxidant properties. Drinking turmeric tea can help relieve the muscle aches, joint pain, and body pains associated with viral infections.

Steep sliced turmeric root or 1 tsp turmeric powder in hot water for 5-10 minutes. Add lemon, honey, and black pepper to enhance the benefits. Drink a few cups of turmeric tea each day when feeling achy and sore.

Best Teas for Soothing Anxiety and Promoting Sleep

Chamomile Tea

Chamomile contains compounds like apigenin that bind to certain receptors in the brain that promote sleepiness and reduce anxiety. Sipping chamomile tea before bed is an excellent way to calm your mind.

Brew a strong chamomile tea using 2-3 tbsp dried flowers per cup of water. Steep for 10-15 minutes then strain. The sweet, floral taste is very relaxing. Drink chamomile nightly 30-60 minutes before bed.

Lavender Tea

Lavender harbors sedative, calming properties that place the nervous system in a state of deep relaxation. Drinking lavender tea or inhaling the aroma can melt away anxiety.

Add 1-2 tsp dried lavender buds or flowers to a cup of hot water and steep for 5-10 minutes. You can also use lavender tea bags. Drink nightly before bed for anxiety and sleep issues.

Passionflower Tea

Passionflower increases the brain's GABA levels - a neurotransmitter with anxiety-reducing effects. The flavonoids in passionflower also aid sleep. Drinking passionflower tea can help you relax and sleep.

Steep 1-2 tsp dried passionflower in a cup of hot water for 10 minutes. You can also find passionflower tea bags. Drink 1-2 cups in the evenings for anxiety and sleep problems.

Valerian Root Tea

Valerian root increases serotonin and adenosine - two neurotransmitters that promote calmness and sleepiness. This herb acts as a mild sedative to quell anxiety and improve sleep quality.

Add 1 tsp dried valerian root to hot water and steep for 10 minutes. The flavor is strong so add honey if needed. Drink a cup every night 30-60 minutes before bed for sounder sleep.

The Takeaway

Drinking certain herbal teas and true teas may help relieve symptoms and support healing when you're sick. Options like ginger, licorice root, chamomile, sage, and thyme can do wonders for colds, flu, sore throats, and more.

Tea can also aid recovery by providing comfort, promoting hydration, and easing anxieties surrounding illness. Pay attention to your body, stick to moderate intake, and choose high quality tea when brewing a hot cup for health and wellness.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.