Are you looking for the best teas for sore throat? This is a list of herbal remedies that can naturally ease symptoms and bring comfort during cold season. Stock up on these herbal staples in advance and your future self will thank you!
Best Teas for Sore Throat and Cold Relief
A sore threat is never a fun thing to deal with. Finding something that soothes the irritation and brings comfort is a must. Thankfully, a warm cup of tea is an effective and natural option.
Not only does tea hydrate you when your body needs it most, but certain herbs have powerful properties that can ease throat pain, calm coughing and even support your immune system.
Why Tea Helps with Sore Throats and Colds
Tea is one of the first remedies you should reach for when cold season hits because of its:
- Warmth to relax the throat muscles and ease scratchiness.
- Anti-inflammatory compounds to reduce any swelling and irritation.
- Hydration to make it easier to sip than water when your throat hurts.
The Best Herbal Teas for Sore Throat Relief
The next time you feel that familiar scratch in your throat, reach for one of these herbal teas. But, before you do, please make sure to consult with your healthcare provider on what herbs are best and safest for you and your personal needs.
1. Chamomile Tea
When your sore throat keeps you up at night, chamomile tea is your best friend. This gentle, floral infusion is perfect for anyone who needs not just physical relief, but also restful sleep. For additional comfort, you can make a chamomile latte as well.
Key features:
- Naturally anti-inflammatory and soothing
- Mild sedative effect for better sleep
- Gentle for both adults and children
2. Ginger Tea
If your sore throat comes with congestion, ginger tea is a powerhouse. This spicy beverage that tackles multiple symptoms at once like sore throat, blocked sinuses and even digestive issues. The warm kick may clear your sinuses and soothes your throat enough to carry you through the day. Learn how to make fresh ginger tea.
Key features:
- Anti-inflammatory and antimicrobial
- Helps break down mucus and ease congestion
- Good for digestive support as well
3. Licorice Root Tea
For throats that feel raw with every swallow, licorice root tea is especially effective. It has been used to treat sore throats for a long time as it calms the irritation in the throat that is caused by coughing or swallowing.
Key features:
- Contains beneficial compounds like glycyrrhizin
- Naturally sweet
- Used traditionally for coughs and respiratory issues
4. Peppermint Tea
Peppermint tea is perfect if you feel congested and achy along with your sore throat. Thanks to menthol, it is cooling, refreshing and a natural decongestant. As you sip, your throat cools, your nose clears, and you finally feel like you can take a deep breath again.
Key features:
- Cooling effect on sore throats
- Opens nasal passages for easier breathing
- Refreshing flavour
5. Turmeric Tea
If you’re battling a sore throat that feels inflamed, turmeric tea may be exactly what you need. It is best for anyone seeking a natural anti-inflammatory remedy as it actively helps reduce swelling and irritation in the throat.
Key features:
- Rich in curcumin, a powerful anti-inflammatory compound
- Bright golden colour and warming flavour
- Can also be enjoyed in a golden milk latte for extra comfort
6. Marshmallow Root Tea
For stubborn, dry coughs paired with sore throats, marshmallow root tea is a hidden gem. A cup of marshmallow root tea may help soothe the dryness and irritation.
Key features:
- High in mucilage that coats the throat
- Traditionally used for dry coughs
- Mild, earthy flavour that pairs well with honey
7. Slippery Elm Tea
Slippery Elm is one of the most popular herbs for sore throats. It is a common ingredient to find in tea blends made for cold relief. It works really well because it forms a protective coating over the tissues in your throat. The coating effect eases that painful scratchiness, letting you speak and swallow more comfortably throughout the day.
Key features:
- High in mucilage, which coats and soothes throat lining
- Effective for dry, raspy coughs
- Mild, slightly sweet taste that pairs well with honey
8. Greek Mountain Tea
Greek Mountain tea is a hidden gem for cold relief. This herbal tea is perfect for those who want immune-boosting support while easing cold symptoms naturally. Learn more about greek mountain tea and how to make it here.
Key features:
- Traditionally used in Greece for colds, coughs and sore throats
- Rich in antioxidants and polyphenols
- Mild flavour similar to chamomile, easy to drink all day
Tips for Making the Most of Throat-Soothing Teas
- Add honey as a natural sweetener for extra support
- Use fresh ingredients like ginger, lemon or mint for stronger flavours.
- Sip teas slowly throughout the day for hydration.
- Keep a variety of herbal teas on hand to target specific symptoms.
FAQs About Tea for Sore Throats
Can green tea help a sore throat?
Yes, green tea has antioxidants and anti-inflammatory properties. While not as soothing as herbal teas like chamomile or ginger, it can still support your immune system and hydration which is very important when you’re feeling under the weather.
How often should I drink tea for a sore throat?
Most caffeine-free teas can be safe to drink daily. However, it is always important to check with your doctor/health professional before consuming any type of herbs frequently as some should only be enjoyed in moderation depending on your health (ie. licorice root can raise blood pressure).
Is tea enough to cure a cold?
Tea helps ease symptoms and support recovery, but it is not a cure. Always check with a healthcare provider if symptoms are severe, persistent or accompanied by other symptoms, such as nausea, fever or chills.