Many people love a warm cup of tea for a scratchy throat and cough, but what’s the best tea for a sore throat and cough relief? Sipping on the best hot tea for a sore throat can provide instant comfort because the warmth soothes irritation, and the right ingredients can help ease symptoms. In this article, we explore the best tea for a sore throat, explaining why these teas work, how to brew them, and some handy tips and cautions to get the most relief.
Why Warm Tea Helps a Sore Throat
A hot cup of tea is more than comforting – it’s therapeutic. Warm liquids help increase blood flow to the throat, reducing pain and irritation. Staying hydrated is crucial: drinking plenty of fluids keeps your throat moist and prevents dryness that can worsen the soreness.
In fact, according to the Mayo Clinic, warm liquids (like tea with honey) can help soothe a sore throat and calm cough symptoms.
Many teas are rich in antioxidants and anti-inflammatory compounds, which support your immune system and reduce swelling in the throat tissues.
In addition, a cup of tea is a perfect vehicle for adding honey, a natural antibacterial and cough suppressant. Honey can coat the throat to alleviate irritation, research suggests it may even work as well as common cough medicines.
(Remember never to give honey to a child under 1 year of age due to botulism risk). In short, a warm herbal tea hydrates you and delivers plant-based compounds that can directly soothe your sore throat.
Best Teas for Sore Throat Relief
When your throat hurts, certain herbal teas stand out for their soothing properties. Below are some of the best teas to drink for sore throat relief, along with why they work and how to brew them for maximum results:
Chamomile Tea
Chamomile tea is a popular choice and is often considered one of the best herbal teas for a sore throat. This gentle, caffeine-free tea is made from chamomile flowers (a member of the daisy family) and is known for its anti-inflammatory and calming properties.
Research indicates that chamomile can lubricate the throat and reduce soreness; its natural compounds help reduce swelling and redness, promote tissue repair with antioxidants, and even have a mild sedative effect to encourage relaxation.
The warmth of chamomile tea can provide immediate comfort, and inhaling its steam may also ease congestion or cough. How to brew: Steep one chamomile tea bag (or 1 tablespoon of dried flowers) in hot water for about 5-7 minutes. Cover the cup while steeping to trap the beneficial oils.
Drink warm, adding a teaspoon of honey for extra throat-coating relief if desired. Chamomile is generally very safe, but if you have severe ragweed allergies (since chamomile is in the same family), use with caution or consult your doctor.
Ginger Tea
Ginger tea is another top contender when looking for the best tea for a sore throat accompanied by a cough or congestion. Ginger root has been used for centuries to fight colds and soothe sore throats. It contains potent bioactive compounds (gingerols and shogaols) with anti-inflammatory and antimicrobial effects.
Bioactive compounds in ginger tea can help relieve the raw, inflamed feeling in your throat and may assist your body in fighting off the infection or irritants causing the soreness. Ginger’s warming nature also provides a comforting sensation and can help loosen mucus.
How to brew: Slice and boil a one-inch section of ginger root in a cup of water for 2–10 minutes (the longer it simmers, the stronger and spicier the tea). Strain into a mug, add honey, and squeeze lemon for throat-soothing benefits.
Ginger tea is generally safe to drink 2–3 times a day. If you’re prone to heartburn or take blood thinners, start with a milder brew and consult a healthcare provider if you have any concerns.
Peppermint Tea
Peppermint tea can soothe a sore throat thanks to its natural menthol content. Menthol in peppermint helps cool and numb the throat, relieving the burning or scratchy sensation. Peppermint is also rich in polyphenols (antioxidants) that fight inflammation.
Many people find that sipping peppermint tea also helps clear nasal passages, which is a bonus if your sore throat results from a cold. This minty brew is caffeine-free and has a pleasant taste that’s easy on a tender throat. How to brew: Steep a peppermint tea bag or 1 tablespoon of dried peppermint leaves in boiling water for 5 minutes.
Inhale the minty steam as it brews to help with congestion. You can add honey to peppermint tea for extra soothing power. Peppermint tea is generally very safe; however, if you have acid reflux, note that peppermint may relax the esophageal sphincter, so monitor if it aggravates any heartburn.
Licorice Root Tea
Licorice root tea is a traditional remedy often included in “throat coat” tea blends because of its slick, soothing texture. Licorice root contains glycyrrhizin, which has anti-inflammatory and antimicrobial properties that can ease throat pain and fight germs. It’s known to form a gentle coating over mucous membranes, which can protect your throat from further irritation. It is also a great choice for calming cold symptoms. Read more in the Best Tea for Cold post.
Studies have shown that gargling licorice root tea before surgery helps prevent postoperative sore throat pain. How to steep: Use one licorice root tea bag or about 1 teaspoon of dried licorice root in hot water and steep for 5–7 minutes.
Because licorice tea has a naturally sweet flavor, you likely won’t need an added sweetener. Caution: Licorice root should be drunk in moderation. In large quantities or with long-term use, it can raise blood pressure or cause other side effects.
If you have high blood pressure, heart or kidney issues, or are pregnant, consult your doctor before drinking licorice root tea regularly (or opt for a deglycyrrhizinated licorice (DGL) tea, which has the compound removed).
Turmeric Tea
Turmeric isn’t just a cooking spice – it does wonders for a sore throat. As a relative of ginger, turmeric contains curcumin and other active compounds that are highly anti-inflammatory and antioxidant.
Turmeric’s properties can help reduce throat swelling, fight off microbes, and even act as a mild antiseptic. Many people describe turmeric tea (sometimes called “golden tea” when mixed with milk) as one of the best teas for a cold and sore throat because it addresses pain and supports the immune system at the same time.
How to brew: Add 1 teaspoon of ground turmeric (or use a pre-packaged turmeric tea bag) to a pot of boiling water. Let it simmer for about 5 minutes, then strain into a cup. Because turmeric can have a bitter, earthy taste, mixing it in honey and adding lemon significantly improves flavor and enhances the tea’s soothing effects.
A pinch of black pepper or a small slice of fresh ginger can improve curcumin absorption and add even more kick. Note: Turmeric is generally safe in beverage amounts; however, be cautious as it can stain surfaces and clothing.
If you take high-dose supplements or blood-thinning medications, consult a healthcare professional. Turmeric tea, consumed in moderate amounts, is a worthwhile remedy.
Green Tea
Green tea might not be the first thing that comes to mind for a sore throat, but it is among the best teas for relief. Green tea is loaded with antioxidants (like catechins) and has natural anti-inflammatory effects.
These properties can help ease throat irritation and support healing. Green tea contains some caffeine, which can be helpful if you want a daytime sore throat remedy that won’t make you drowsy (though you’ll want to avoid it late in the day to ensure restful sleep).
Some people even use green tea as a gargle for sore throats – one study found that gargling green tea helped reduce throat soreness after surgery.
How to steep: Steep green tea with water below boiling (around 175°F or 80°C) and steep for 2–3 minutes. This shorter steeping time and lower temperature prevent the tea from becoming too bitter.
You can drink warm or gargle cooled green tea a few times daily for a direct throat rinse. Add 1 teaspoon of honey to your green tea for added throat coating and sweetness. If Decaf green tea is available, it will be easier to hydrate. Green tea is a mild option that offers health benefits while soothing your throat.
Tips for Preparing Tea for Throat Relief
When using tea as a home remedy for a sore throat, keep these tips in mind to get the best results:
- Steep properly: Follow each tea’s recommended steeping time and water temperature. Generally, herbal teas (chamomile, peppermint, licorice, etc.) should steep in near-boiling water for 5–10 minutes to extract all the beneficial compounds.
- Add honey: Stirring in a spoonful of honey can double the soothing power of your tea. Honey adds a protective coating to your throat and has antimicrobial and cough-relieving properties.
- Adding honey can be especially helpful before bed to calm nighttime coughs. (Remember, no honey for infants under 1 year old.)
- Squeeze lemon: Some lemon juice can brighten your tea’s flavor and provide a vitamin C dose. More importantly, citrus juice can help break up mucus and stimulate saliva, keeping your throat moist. Lemon’s anti-inflammatory and antioxidant properties complement herbal teas for cold and throat symptoms.
- Stay hydrated: While tea can be soothing, drink plain water or other fluids throughout the day. Adequate hydration prevents your throat from drying and helps your body fight illness. Warm broths or water with a pinch of salt (or doing a saltwater gargle) can also be beneficial alongside your tea routine.
- Use caution with herbs: Most herbal teas are safe in moderation, but it’s wise to be aware of personal health conditions. For example, avoid over-consuming licorice root if you have high blood pressure.
- If you’re pregnant, breastfeeding, or on medication, check if any herbal ingredients (like licorice, turmeric, etc.) could interfere. When in doubt, consult a healthcare professional. And seek medical advice if your sore throat is severe or lasts more than a week despite using a home remedy.
Conclusion
Ultimately, the best herbal tea for a sore throat is the one that provides the most relief and comfort. Chamomile, ginger, peppermint, licorice root, turmeric, and green tea each offer unique benefits, and you may find one of them (or a combination) that becomes your go-to remedy.
If you’re experiencing a sore throat and cold symptoms such as a cough or a stuffy nose, consider a tea blend containing herbs known to support the immune system. For example, a ginger-turmeric tea with honey and lemon covers all the bases for fighting cold symptoms.
Everyone is different, so the best tea for a sore throat depends on personal preference and how your body responds. You might prefer the gentle floral taste of chamomile in the evening or the spicy kick of ginger in the morning.
Regardless of your choice, sipping warm tea throughout the day can help ease your throat pain and support your recovery. Remember to rest, stay hydrated, and you’ll be on your way to feeling better with each soothing cup.
Warm tea, especially with honey, is a time-honored way to soothe a sore throat. Antioxidant-rich herbal teas can reduce inflammation and even help fight infections that cause throat pain.
Always choose high-quality tea products and follow preparation recommendations for the safest and most effective relief.