When dealing with a sore throat, tea often comes to mind—and for good reason. Many teas offer soothing relief, with properties that can calm the esophagus, provide antimicrobial benefits, improve circulation, and reduce inflammation. These comforting brews not only help us feel better when we're under the weather but also keep us hydrated.
If you’re nursing a sore throat or want to stay ahead of cold and flu season, keep reading. In this guide, we review the five best teas for sore throats and their health benefits.
Plus, we’ll answer some frequently asked questions about which teas are best for soothing sore throats.
Does Drinking Tea Help a Sore Throat?
Yes! Here’s how drinking tea benefits a sore throat:
Hydration
Staying hydrated is crucial when you have a sore throat.
Dryness can make irritation worse. Tea helps keep the throat moist, reducing discomfort. Plus, doctors almost always recommend getting extra fluids when we’re sick.
Warmth
The warmth from tea can provide a soothing effect. This may relax your throat muscles and reduce pain.
Anti-inflammatory Properties
Many types of tea, especially those containing herbs like ginger, chamomile, and licorice root, have anti-inflammatory properties. Reducing inflammation can help alleviate sore throat symptoms, such as pain and swelling.
Antioxidants
Teas such as green tea contain antioxidants like catechins, which can support the immune system. They may also help the body fight off infections causing the sore throat.
Antimicrobial Effects
Some teas have natural antimicrobial properties. For example, honey in tea can act as an antibacterial agent. Similarly, herbal teas such as thyme and sage have been studied for their antimicrobial effects.
Mucilage
Some herbal teas, like those made from slippery elm or marshmallow root, contain mucilage, a gel-like substance that coats and soothes the throat.
The 5 Best Teas for a Sore Throat
Marshmallow root: Gut & Esophagus Healer
Marshmallow root is celebrated for soothing sore throats by creating a protective coating on the lining of the esophagus and digestive tract. This helps it relieve irritation and swelling. A 2019 study also proved that marshmallow root offers relief from respiratory conditions.
How to prepare marshmallow root tea
- Measure the marshmallow root: Use 1 tablespoon of dried marshmallow root per cup of tea.
- Boil water: Bring 1 cup of water to a boil.
- Steep the marshmallow root: Place the dried marshmallow root in a tea infuser or directly in the cup.
- Pour the boiling water over the root: Steep for 10-15 minutes
- Strain the tea: If needed, strain the tea using a fine-mesh strainer
- Add sweeteners (optional)
- Add honey or lemon to taste (optional)
- Serve and enjoy
- Drink the tea warm for maximum soothing effect
Quintessence: Tea for the Throat Chakra 
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Green Tea: Nature’s Powerful Antiviral
The powerful catechins in green tea have anti-inflammatory effects that can help reduce the discomfort of a sore throat, as well as boost immune system function for speedy recovery from illness.
How to prepare green tea
- Boil water: Heat water to about 175°F (80°C), just below boiling
- Add tea: Place 1 teaspoon of green tea leaves per cup in a tea infuser or directly in the cup
- Steep: Pour the hot water over the tea leaves and steep for 2-3 minutes
- Strain: Remove the tea leaves or infuser
- Add honey or lemon if you wish
- Serve and enjoy
- Drink the tea warm
Symbeeosis: Immunity-Boosting Green Tea Blend
Ginger: Circulation Helper
Ginger blocks the pro-inflammatory proteins in the body, which can reduce inflammation and soothe pain associated with a sore throat. It can also help with circulation.
How to prepare ginger tea
- Prepare ginger: Slice or grate 1-2 inches of fresh ginger
- Boil water: Bring 2 cups of water to a boil
- Add ginger: Add the ginger to the boiling water
- Simmer: Reduce heat and simmer for 10-15 minutes
- Strain: Strain the tea to remove ginger pieces
- Add honey or lemon if you wish
- Serve and enjoy
- Drink the tea warm
Salutation: Ginger-Turmeric-Pineapple Green Tea
Turmeric: Nature’s Strongest Anti-Inflammatory
Turmeric is prized for its antiseptic properties and high antioxidants. It cleanses the liver, boosts immunity, and protects you from bacteria and viruses.
How to prepare turmeric tea
- Prepare turmeric: Use 1 teaspoon of ground turmeric or 1 tablespoon of freshly grated turmeric.
- Boil water: Bring 2 cups of water to a boil
- Add turmeric: Add the turmeric to the boiling water
- Simmer: Reduce heat and simmer for 10 minutes
- Strain: Strain the tea to remove turmeric pieces
- Add honey, lemon, and/or a pinch of black pepper to taste
- Serve and enjoy
- Drink the tea warm
Lemongrass: Antiviral Magic
Lemongrass is often used as a home remedy for sore throats due to its antiseptic properties. It’s known to relieve pain, and certain components found in lemongrass increase sweating — which reduces fevers and effectively flushes toxins from your system.
How to prepare lemongrass tea
- Prepare lemongrass: Use 1-2 stalks of fresh lemongrass, chopped, or 1 tablespoon of dried lemongrass.
- Boil water: Bring 2 cups of water to a boil.
- Add lemongrass: Add the lemongrass to the boiling water.
- Simmer: Reduce heat and simmer for 5-10 minutes.
- Strain: Strain the tea to remove lemongrass pieces.
- Add honey or lemon if you wish.
- Serve and enjoy
- Drink the tea warm
Citrine Cleanse: Lemongrass-Turmeric Detox Tea
How to Prepare the Best Tea for a Sore Throat
Choose one of the five teas and follow the steps from above to prepare the best tea for a sore throat.
You can also purchase our special Magic Hour herbal blends. Follow the instructions on the label and then make it your own by adding steamed milk and honey or sultry maple syrup.
FAQs
Is chamomile tea good for sore throat?
Yes, chamomile tea is good for a sore throat. According to a study of the Delhi Institute of Pharmaceutical Sciences and Research, its anti-inflammatory, antioxidant, and astringent properties can help soothe irritation and reduce swelling. Drinking it warm can also provide comfort and hydration.
Is ginger tea good for sore throat?
Yes, ginger tea is beneficial for a sore throat. Ginger has anti-inflammatory and antimicrobial properties that can help reduce pain and fight infection. Its spicy flavor can also provide soothing relief.
Is peppermint tea good for sore throat?
Yes, peppermint tea is helpful for a sore throat. It contains menthol, which acts as a natural decongestant and can soothe the throat. The anti-inflammatory and antibacterial properties of peppermint can also help reduce throat pain.
What is the best tea for sore throat?
The best tea for a sore throat depends on personal preference and specific symptoms.
Marshmallow root, ginger, and turmeric teas are all excellent choices. Other great options include lemongrass, green tea, chamomile, and peppermint.
Healing Your Sore Throat With Tea
Tea is a natural remedy that can help you soothe a sore throat.
Drinking teas like marshmallow root, ginger, turmeric, lemongrass, and green tea may help provide relief and comfort when dealing with a sore throat.
Next time you feel the discomfort of a sore throat, follow these tips and enjoy the natural healing properties of tea.
To your health!
