10 Best Teas to Soothe Cold and Flu Symptoms
Herbal infusions soothe cold discomfort and gently support immunity for cozier recovery.
10 Best Teas to Help Ease Cold and Flu Symptoms
When a cold strikes, few remedies rival the comfort and relief of a steaming mug of tea. This ancient tradition has earned global trust for good reason: tea’s hot liquid can soothe sore throats, relieve congestion, provide hydration, and deliver beneficial plant compounds. But which teas work best for cold and flu? Here, we reveal the top options recommended by nutritionists and health experts, with details on their unique qualities, active ingredients, scientific support, and smart tips for using tea as part of your cold-care routine.
- Peppermint
- Chamomile
- Echinacea
- Ginger
- Elderberry
- Slippery Elm
- Licorice Root
- Marshmallow Root
- Green Tea
- Lemon Tea
Peppermint Tea
Peppermint is prized for its menthol content, helping clear nasal passages and soothe sore throats. The gentle cooling sensation can temporarily numb throat pain, while its antispasmodic effect may minimize coughing. Peppermint also contains significant levels of antioxidants, including rosmarinic acid, which helps counteract oxidative stress induced during infections.
- Helps relieve nasal congestion
- Soothes sore throats
- May ease coughs with its calming effect
Chamomile Tea
Chamomile is a classic herbal tea well-known for its calming, anti-inflammatory effects. In addition to relaxing both body and mind so you can sleep—crucial for recovery—studies indicate chamomile can reduce cough and sore throat severity. Compounds such as apigenin may offer mild antimicrobial properties. Many cold sufferers find chamomile particularly beneficial as a nighttime tea.
- Supports restful sleep during illness
- Reduces throat inflammation
- Provides gentle antimicrobial activity
Echinacea Tea
Echinacea is among the most-studied herbal remedies for immune support. Drinking echinacea tea during the onset of cold symptoms may help stimulate immune system activity, decreasing the likelihood of prolonged illness. Some clinical studies show echinacea can slightly reduce the duration and severity of cold symptoms, though results are not entirely conclusive.
- May stimulate immune response
- Potentially shortens duration of cold symptoms
Ginger Tea
Ginger’s spicy warmth comes from gingerols and shogaols, compounds shown to possess immune-supporting, anti-inflammatory, and antiviral actions. Sipping ginger tea during a cold can help mitigate sore throats, suppress cough, and provide gentle relief for nausea or digestive discomfort associated with illness. Ginger may also enhance circulation, supporting your body’s defenses.
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- Reduces nausea and upset stomach
- Soothes throat and reduces inflammation
- May provide antiviral support
Elderberry Tea
Elderberry is renowned for its flavonoid-rich berries that deliver antioxidant and antiviral support. Preliminary research indicates elderberry may reduce severity and duration of cold and flu symptoms by inhibiting viral replication and promoting immune response. Elderberry tea is often enjoyed with a touch of honey for enhanced throat relief.
- High in antioxidants
- May help combat viruses
- Supports overall immunity
Slippery Elm Tea
Slippery elm is valued for its mucilage—a sticky substance that coats and soothes inflamed tissues. This makes slippery elm tea especially useful for soothing sore throats and easing persistent coughs. While clinical studies on slippery elm are limited, its traditional use remains widespread. The mild, earthy flavor can be complemented with cinnamon or honey for warmth and added benefit.
- Calms irritated throat tissues
- Helps relieve cough
Licorice Root Tea
Licorice root tea offers natural sweetness and notable antimicrobial and antiviral properties. Used for centuries in both Chinese and Western herbal medicine, licorice root can ease sore throats, reduce inflammation, and help soothe coughs. Its active compound, glycyrrhizin, may work to suppress viral replication, though caution is advised for people with high blood pressure or on certain medications.
- Sweet flavor calms sore throat
- Possesses antiviral and antimicrobial activity
- May help reduce cough
Marshmallow Root Tea
Marshmallow root contains mucilage, similar to slippery elm, which coats the throat and soothes inflammation. Studies suggest marshmallow root has anti-inflammatory and antioxidant effects, giving it added benefit for colds. Marshmallow root tea tastes mild, combining well with other immune-supporting herbs. It’s particularly helpful for dry, scratchy throat discomfort.
- Soothes scratchy, dry throat
- Provides anti-inflammatory support
- Mild flavor suitable with honey or lemon
Green Tea
Green tea is a powerhouse for overall health—with high concentrations of catechins such as EGCG, green tea supports immunity and offers antiviral benefits. Some research even suggests green tea may help prevent the flu and common cold. In addition, green tea’s mild caffeine content can boost alertness without inducing jitters, making it an excellent daytime option. Add lemon for enhanced vitamin C.
- Packed with antioxidants and EGCG
- Delivers gentle caffeine boost
- May reduce risk of viral infection
Lemon Tea
Lemon’s immune-supporting power comes from vitamin C. Many cold sufferers squeeze half a lemon into hot water as a homemade tea and add honey to ease throat discomfort. Lemon water helps keep you hydrated, and the vitamin C boost may lessen the duration and severity of colds. For best effect, pair with your preferred herbal blend to fully enjoy both flavor and function.
- Natural source of vitamin C
- Hydrates and soothes
- Refreshing, tangy flavor
How Does Tea Help With Cold Symptoms?
Tea works to minimize cold discomfort through several simple yet powerful mechanisms:
- Hot liquids soothe the throat and help relieve congestion by loosening mucus.
- Plant phytochemicals—including catechins, polyphenols, flavonoids, and mucilage—offer antioxidant, anti-inflammatory, and antimicrobial effects.
- Regular tea drinking during illness supports hydration, which is essential for healing and thinning mucus.
- Some herbal teas specifically contain compounds that may help reduce coughing and support immune system activity.
Experts advise aiming for at least 10 cups of fluids daily when sick—including unsweetened teas, broths, and water—to prevent dehydration, which can worsen symptoms and prolong recovery.
Hot vs. Cold Tea: Which Is Better for a Cold?
Both hot and cold tea have therapeutic properties, but hot tea is usually preferred for colds due to its immediate soothing effect on the throat and ability to break up congestion. Recent research, however, suggests that cold-steeped teas may provide even higher antioxidant benefits because longer, slower extraction allows more catechins and polyphenols to leach from the leaves. Ultimately, the best choice is the one you will drink consistently—hot for comfort, cold for antioxidant maximization.
- Hot tea: Calms throat, breaks up mucus, offers comfort during illness.
- Cold tea: Higher antioxidant concentration, equally hydrating.
- Personal preference and comfort are key—drink what feels best to you.
Bonus Tips for Maximizing Tea’s Cold-Fighting Power
- Add a spoonful of honey to your tea for additional throat soothing and mild antibacterial benefits.
- Squeeze fresh lemon into any herbal blend for a vitamin C boost.
- Mix multiple cold-fighting herbs for synergistic effects: consider ginger-lemongrass-chamomile or peppermint-echinacea-elderberry combinations.
- Avoid adding sugar, as excess sugar can negatively affect immune function.
- Drink fluids regularly; don’t wait until you’re thirsty. Hydration is crucial for helping the body flush out toxins.
Table: Quick Comparison of the Best Teas for Cold & Flu
| Tea Type | Main Benefit | Active Compound | Flavor Profile |
|---|---|---|---|
| Peppermint | Clears congestion, calms throat | Menthol | Cool, minty |
| Chamomile | Soothes throat, aids sleep | Apigenin | Light, floral |
| Echinacea | Supports immunity | Alkamides | Earthy, slightly bitter |
| Ginger | Reduces nausea, warms | Gingerol, shogaol | Pungent, spicy |
| Elderberry | Antiviral, antioxidant | Flavonoids | Sweet-tart, berry |
| Slippery Elm | Soothes throat, eases cough | Mucilage | Mild, earthy |
| Licorice Root | Antimicrobial, sweet flavor | Glycyrrhizin | Sweet, mildly earthy |
| Marshmallow Root | Anti-inflammatory | Mucilage | Mild, slightly sweet |
| Green Tea | Antioxidant, antiviral | EGCG | Herbaceous, light bitterness |
| Lemon Tea | Hydration, vitamin C | Vitamin C | Tangy, fresh |
Frequently Asked Questions (FAQ)
How much tea should I drink when I have a cold?
Aim to drink 6–10 cups of fluids daily, including tea, to stay hydrated. Herbal teas can be consumed several times a day without risk. Take care to avoid excess caffeine from black or green tea if sensitive.
Can I combine multiple herbal teas when sick?
Yes, blending teas such as ginger and lemon, or chamomile and echinacea, can provide complementary benefits. Stick to known herbs and avoid excessive intake of any single strong remedy, such as licorice root, if you have health conditions that contraindicate its use.
Is it safe to give herbal teas to children with colds?
Most simple herbal teas, like chamomile and peppermint, are safe for children in small amounts. Consult a pediatrician before offering teas containing stronger herbs like licorice or echinacea to young children.
Does tea cure the common cold?
No tea can cure viral colds, but many varieties provide symptomatic relief and can shorten the duration or lessen severity when combined with hydration and rest.
Are there any side effects to drinking tea for cold symptoms?
Most herbal teas are safe for routine use, but some (like licorice root) can increase blood pressure or interact with medication. If in doubt, consult your doctor before starting a new tea, especially during illness.
Expert Insights on Tea for Colds
Registered dietitians and nutrition experts universally recommend increased fluid intake during illness—water and unsweetened teas included. Beyond symptomatic relief, teas also offer comfort and psychological benefits, providing a moment to pause and recharge during recovery. For best results, choose high-quality loose-leaf or bagged teas, brew according to package instructions (usually 5–7 minutes for full effect), and drink regularly through the day. Consider adding steam inhalation, warm broths, and rest for maximum healing.
Summary: Why Tea Belongs in Your Cold Care Toolkit
- Tea’s blend of heat, hydration, and bioactive plant compounds makes it one of the most effective home remedies for colds and flu.
- The top 10 teas—peppermint, chamomile, echinacea, ginger, elderberry, slippery elm, licorice root, marshmallow root, green tea, and lemon—each bring unique benefits for symptom relief and immune support.
- Expert advice encourages regular fluid intake, combining favorite teas with honey, lemon, or herbs, and prioritizing comfort to support wellness during sickness.
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