Tea for Colds: Which Teas Actually Work? A Science-Backed Guide

When you’re sniffling, sneezing, and feeling miserable with a cold, a cup of hot tea can feel like a comforting embrace. But tea offers more than just emotional comfort—many varieties contain compounds that can help fight cold symptoms and support your body’s healing process.

Did you know that adults typically get 2-3 colds per year, while children may catch 6-8? These common viral infections lead to 20 million missed workdays annually in the US alone. While conventional medicine offers symptom management, many people now turn to natural remedies with fewer side effects.

Tea provides triple benefits when you’re sick: it keeps you hydrated, the warm steam helps clear congestion, and specific herbs deliver targeted relief for different symptoms. Unlike many over-the-counter medications that simply mask symptoms, certain teas address the underlying issues while soothing your discomfort.

Across cultures—from Chinese traditional medicine to European herbalism to Ayurvedic practices—tea has been used for centuries to ease cold symptoms. These traditional uses now have growing scientific support, confirming what our ancestors knew through observation and experience.

This guide breaks down the most effective teas for cold relief, explains how they work, and shows you how to prepare them for maximum benefit. We’ve researched the science behind each recommendation so you can choose the right tea for your specific symptoms.

Medical Disclaimer: While teas can provide significant symptom relief, they are not replacements for medical care. Always consult with a healthcare provider for persistent symptoms, high fevers, or if you have underlying health conditions.

Top teas for combating cold symptoms: evidence-backed relief

Peppermint tea

Key benefits:

• Clears nasal passages
• Soothes sore throats
• Eases headaches
• Helps with digestion issues that sometimes accompany colds

How it works:

Peppermint contains menthol, which acts as a natural decongestant. When you breathe in the steam from hot peppermint tea, the menthol helps break up mucus and clear your airways. Research shows menthol also has mild pain-relieving properties that can help with sore throats and headaches.

A 2019 study in the Journal of Ethnopharmacology found that peppermint oil contains compounds with antimicrobial activity against common respiratory pathogens, suggesting benefits beyond symptom relief.

Brewing instructions:

• Use 1-2 teaspoons of dried peppermint leaves or 1 peppermint tea bag
• Heat water to just below boiling (around 200°F)
• Steep for 5-7 minutes, keeping it covered
• Strain and drink while hot

Considerations:

Avoid peppermint tea if you have acid reflux, as it can relax the esophageal sphincter and worsen symptoms. Not recommended for small children under 6 due to the strong menthol content.

Ginger tea

Key benefits:

• Reduces inflammation
• Relieves sore throat pain
• Fights nausea that sometimes accompanies colds
• Boosts circulation and warming sensation

How it works:

Ginger contains compounds called gingerols and shogaols that have potent anti-inflammatory and antioxidant effects. These compounds help reduce the inflammation in your throat and nasal passages while supporting your immune response. A 2013 study in the Journal of Ethnopharmacology found that fresh ginger can help fight respiratory viruses.

Research from the University of Miami showed that ginger extract inhibited human respiratory syncytial virus (HRSV) in laboratory tests. Another study in the International Journal of Preventive Medicine confirmed ginger’s anti-inflammatory effects on respiratory tissues.

Fresh ginger tea recipe:

1. Thinly slice 1-inch piece of fresh ginger root
2. Add to 2 cups of water in a small pot
3. Bring to a boil, then reduce heat
4. Simmer for 10-15 minutes
5. Strain and add honey and lemon if desired

Store-bought brewing:

• Use 1 ginger tea bag
• Heat water to boiling
• Steep for 5-10 minutes (longer for stronger flavor)

Considerations:

Ginger can interact with blood-thinning medications. If you’re on any medications or have a bleeding disorder, check with your doctor before consuming large amounts of ginger tea.

Chamomile tea

Key benefits:

• Promotes restful sleep when you’re sick
• Reduces inflammation
• Soothes sore throats
• Calms an upset stomach

How it works:

Chamomile contains several compounds including chamazulene and apigenin that have anti-inflammatory and mild sedative effects. A study published in Molecular Medicine Reports confirmed chamomile’s ability to reduce inflammation. The mild sedative properties help you get the rest your body needs to fight off infection.

Research from the American Chemical Society found that drinking chamomile tea raised levels of hippurate and glycine in the body, which are known to increase antibacterial activity. This suggests chamomile may help fight infections beyond just relieving symptoms.

Brewing instructions:

• Use 1 chamomile tea bag or 1 tablespoon dried chamomile flowers
• Heat water to just below boiling (around 200°F)
• Steep for 5 minutes
• Strain if using loose flowers

Considerations:

Avoid if you have a ragweed allergy, as chamomile is in the same plant family and may cause an allergic reaction.

Echinacea tea

Key benefits:

• Stimulates the immune system
• May shorten cold duration
• Reduces symptom severity

How it works:

Echinacea contains active compounds including alkamides, phenolic acids, and polysaccharides that boost white blood cell production and activity. A meta-analysis published in The Lancet Infectious Diseases found that echinacea can reduce the odds of developing a cold by 58% and shorten duration by 1-4 days.

A 2014 review in the Cochrane Database of Systematic Reviews analyzed 24 double-blind trials with 4,631 participants and found moderate evidence that echinacea preparations reduced the duration and severity of cold symptoms compared to placebo treatments.

Brewing instructions:

• Use 1-2 teaspoons dried echinacea or 1 echinacea tea bag
• Heat water to boiling
• Steep for 10-15 minutes to extract the beneficial compounds
• Strain if using loose herb

Considerations:

Not recommended for people with autoimmune disorders, as it stimulates immune system activity. Should not be taken continuously for more than 10 days.

Elderberry tea

Key benefits:

• Has antiviral properties
• Rich in immune-supporting antioxidants
• May reduce symptom severity and duration
• Particularly effective against flu-like symptoms

How it works:

Elderberry contains compounds that prevent viruses from entering and replicating in human cells. It’s particularly rich in anthocyanins, which have antioxidant and anti-inflammatory properties. A study published in Nutrients found that elderberry supplements significantly reduced upper respiratory symptoms.

Research published in the Journal of International Medical Research showed that elderberry extract could shorten flu duration by an average of four days. An Israeli study found that elderberry inhibited several strains of influenza virus and reduced symptoms duration by 56%.

Brewing instructions:

• Use 2 teaspoons dried elderberries or 1 elderberry tea bag
• Heat water to boiling
• Steep for 15 minutes
• Strain if using dried berries

Considerations:

Raw elderberries contain toxic compounds that are neutralized by cooking. Never make tea from raw, uncooked elderberries. Use only commercially prepared elderberry tea or properly dried berries.

Lemon tea (or tea with lemon)

Key benefits:

• Provides vitamin C
• Helps thin mucus
• Has antibacterial properties
• Soothes sore throats

How it works:

Lemons are high in vitamin C, which supports immune function. The citric acid in lemons can help break down mucus, and the astringent properties can help relieve sore throats temporarily.

A study in the Journal of Clinical Biochemistry and Nutrition found that vitamin C concentration in the blood increases significantly after consuming lemon juice, potentially supporting immune cell function during infections.

Simple lemon & honey tea recipe:

1. Squeeze half a fresh lemon into a cup
2. Add 1 tablespoon of honey
3. Fill with hot water
4. Stir well and sip while hot

Enhancement tip:

Lemon works well added to other teas on this list to boost flavor and add vitamin C.

Green tea

Key benefits:

• Rich in antioxidants
• Has mild antiviral effects
• Supports overall immune function
• Contains L-theanine for stress relief

How it works:

Green tea contains catechins, particularly epigallocatechin gallate (EGCG), which has been shown to inhibit viral replication. A study in the Journal of Agricultural and Food Chemistry found that certain catechins in green tea can destroy certain viral and bacterial proteins.

Research from the University of Florida found that green tea enhances the body’s T cell function, which helps boost overall immunity. A study in BMC Complementary and Alternative Medicine confirmed the broad antiviral effects of green tea catechins against multiple viruses that cause respiratory infections.

Brewing instructions:

• Use 1 teaspoon of loose green tea leaves or 1 tea bag
• Heat water to 175-180°F (not boiling, which can make it bitter)
• Steep for 2-3 minutes only
• Strain if using loose leaves

Considerations:

Contains caffeine, though less than coffee. Consider a decaffeinated version if drinking in the evening or if sensitive to caffeine.

Licorice root tea

Key benefits:

• Soothes coughs and sore throats
• Has antiviral properties
• Creates a protective coating on the throat
• Reduces inflammation

How it works:

Licorice root contains glycyrrhizin, which has been shown to inhibit viral replication and reduce inflammation. It also creates a soothing coating on the throat, which can help relieve irritation and coughing.

A 2020 study in Phytotherapy Research found that glycyrrhizin from licorice showed activity against several viruses including those that cause respiratory infections. Traditional Chinese Medicine has used licorice root for centuries to treat coughs and sore throats.

Brewing instructions:

• Use 1 teaspoon dried licorice root or 1 licorice tea bag
• Heat water to boiling
• Steep for 5-10 minutes
• Strain if using dried root

Considerations:

Not recommended for people with high blood pressure, kidney disease, liver disease, or those taking certain medications. Don’t use for more than 2 weeks continuously due to possible side effects from glycyrrhizin.

Thyme tea

Key benefits:

• Acts as an expectorant to clear mucus
• Has antimicrobial properties
• Soothes coughs
• Supports respiratory health

How it works:

Thyme contains thymol, which has powerful antimicrobial properties and acts as an expectorant, helping to loosen mucus. A study published in the Journal of Medicinal Food found that thyme extract was effective against respiratory pathogens.

German health authorities (Commission E) have approved thyme for use in treating bronchitis and cough due to its proven expectorant properties. A study in the European Respiratory Journal confirmed thyme extract’s effectiveness in reducing coughing fits and improving mucus clearance.

Simple thyme tea recipe:

1. Add 1-2 teaspoons fresh thyme or 1 teaspoon dried thyme to a cup
2. Pour boiling water over herbs
3. Cover and steep for 10 minutes
4. Strain and add honey if desired

Considerations:

Generally safe for most people when consumed in normal food amounts.

Marshmallow root tea

Key benefits:

• Forms a soothing coating on irritated throats
• Relieves dry coughs
• Reduces throat inflammation
• Provides gentle relief without side effects

How it works:

Marshmallow root contains mucilage, a gel-like substance that creates a soothing coating on the throat and mouth. This helps relieve irritation and dry coughs by keeping tissues moist and reducing inflammation.

A study published in Complementary Therapies in Medicine found that marshmallow root extract reduced irritation and pain in throat tissues. Traditional herbalists have used marshmallow root for centuries specifically for its ability to soothe inflamed mucous membranes.

Brewing instructions for hot infusion:

• Use 1 tablespoon dried marshmallow root
• Add to 1 cup cold water
• Heat to just below boiling
• Steep for 10-15 minutes
• Strain before drinking

Cold infusion (extracts more mucilage):

1. Add 2 tablespoons dried marshmallow root to 4 cups cold water
2. Let sit for 4-8 hours or overnight
3. Strain and gently warm before drinking

Considerations:

Take marshmallow root tea at least 2 hours before or after other medications, as it may slow the absorption of other drugs.

Tea comparison: at-a-glance reference

Symptom-relief matrix: find the right tea for your symptoms

Brewing guide: get the most from your medicinal tea

Tea safety guide: important considerations

Cold duration impact: how teas may affect recovery time

Maximizing the benefits: brewing, enhancements & tea quality

The art of brewing the perfect medicinal cup

Water temperature guidelines:

• Delicate herbs (mint, chamomile): 200°F (just below boiling)
• Robust herbs (ginger, echinacea): Full boil (212°F)
• Green tea: 175-180°F (significantly below boiling)
• Roots and barks (marshmallow, licorice): Full boil, then simmer

Steeping times for maximum benefits:

• Flowers and leaves: 5-10 minutes
• Roots, berries, and barks: 10-20 minutes
• Green tea: 2-3 minutes only to avoid bitterness

Cover your tea while steeping:

Always cover your tea while it steeps to keep the essential oils from evaporating. These volatile oils contain many of the medicinal compounds that help fight cold symptoms.

Natural enhancements for your cold tea

Honey:

Raw honey has antibacterial properties and can soothe coughs. A Penn State College of Medicine study found that honey works better than common cough suppressants for relieving coughs in children (though never give honey to children under 1 year old). Manuka honey offers extra antibacterial benefits with its high methylglyoxal (MGO) content.

Lemon:

Adding lemon provides vitamin C and helps cut through congestion. The acidity can also help preserve the beneficial compounds in your tea.

Fresh ginger/turmeric:

Add slices of fresh ginger or turmeric (or 1/4 teaspoon powder) to any tea for extra anti-inflammatory benefits.

Choosing your tea: quality matters

Loose leaf vs. tea bags:

Loose leaf teas typically contain higher quality herbs with more essential oils intact. Tea bags are convenient but often contain broken, lower-grade herbs with less potency. If using tea bags, look for ones that allow the herbs room to expand, such as pyramid-shaped bags or larger, paper filter bags.

Quality indicators:

• Color: Herbs should have vibrant, not faded colors
• Aroma: Strong, characteristic smell indicates high essential oil content
• Origin: Organic herbs are free from pesticides that can compromise your immune system
• Storage: Properly stored in airtight containers away from light

Sourcing tips:

• Buy from reputable herb companies that specialize in medicinal herbs
• Look for organic certification when possible
• Check harvest dates if available (fresher is better)
• Store in dark glass containers in a cool place

Tea combinations and blends for targeted relief

Strategic combinations of herbs can provide stronger benefits than single herbs alone. Here are some effective cold-fighting blends:

Respiratory relief blend

• 1 part thyme (expectorant)
• 1 part peppermint (decongestant)
• 1/2 part ginger (anti-inflammatory)

How to use: Combine dried herbs and use 1 tablespoon per cup of boiling water. Steep covered for 10 minutes.

Sore throat soother

• 1 part marshmallow root (soothing)
• 1 part licorice root (coating and anti-inflammatory)
• 1/2 part cinnamon (warming and pleasant taste)

How to use: Simmer on low heat for 15 minutes, then strain. Add honey if desired.

Immune booster blend

• 1 part elderberry (antiviral)
• 1 part echinacea (immune stimulant)
• 1/2 part rose hips (vitamin C)
• 1/2 part ginger (circulation and anti-inflammatory)

How to use: Steep 1 tablespoon in hot water for 15 minutes. Drink 3 times daily at first sign of cold.

Nighttime cold relief

• 2 parts chamomile (relaxing)
• 1 part lemon balm (calming)
• 1/2 part peppermint (decongestant)
• 1/2 part thyme (expectorant)

How to use: Steep 1 tablespoon in hot water for 7-10 minutes. Drink 30-60 minutes before bedtime.

Fever support tea

• 1 part elderflower (cooling)
• 1 part peppermint (cooling)
• 1 part yarrow (induces beneficial sweating)

How to use: Steep 1 tablespoon in hot water for 10 minutes. Drink hot to promote therapeutic sweating.

Seasonal considerations for cold teas

The type of cold you experience and the best tea remedies can vary by season:

Winter colds

Winter colds often feature more congestion and thicker mucus. Focus on:

• Warming teas like ginger and cinnamon
• Stronger decongestants like thyme and peppermint
• Immune supporters like elderberry

Summer colds

Summer colds can include more throat irritation and systemic inflammation. Emphasize:

• Cooling herbs like peppermint and elderflower
• Soothing herbs like marshmallow root
• Hydrating additions like cucumber or watermelon

Spring/fall allergy-related colds

When colds coincide with allergy season, consider:

• Anti-inflammatory options like ginger and nettle
• Decongestants like peppermint
• Adaptogenic herbs like tulsi (holy basil)

Preventative use of teas

Regular tea consumption can help strengthen your immune system before cold season hits:

Daily immune support protocol

• Morning: Cup of green tea (antioxidants)
• Afternoon: Echinacea or elderberry tea (immune modulation)
• Evening: Ginger tea with lemon (circulation and vitamin C)

Weekly rotation strategy

Rather than drinking the same tea daily, which can reduce effectiveness for some herbs, try this rotation:

• Monday: Green tea
• Tuesday: Echinacea tea
• Wednesday: Ginger tea
• Thursday: Elderberry tea
• Friday: Thyme tea
• Weekend: Break or chamomile

Early intervention protocol

At the first sign of a cold (scratchy throat, unusual fatigue, slight congestion):

1. Elderberry tea (3 cups throughout the day)
2. Echinacea tea (2-3 cups daily)
3. Ginger tea with extra lemon and honey before bed
4. Extra rest and hydration

Beyond the mug: other soothing practices

Steam inhalation with herbal teas

Steam inhalation can help deliver the beneficial compounds directly to your irritated respiratory tissues. Try this simple method:

1. Brew a strong cup of peppermint, eucalyptus, or thyme tea
2. Transfer to a large bowl
3. Place your face about 8-10 inches above the bowl
4. Cover your head with a towel to create a tent
5. Breathe deeply through your nose for 5-10 minutes
6. Repeat 2-3 times daily

Staying hydrated: the importance of fluids during a cold

Drinking plenty of fluids, including herbal teas, is crucial when you have a cold. Proper hydration helps:

• Thin mucus secretions, making them easier to clear
• Replace fluids lost due to fever or rapid breathing
• Support immune function
• Maintain proper function of all body systems

Aim to drink at least 8-10 cups of fluids daily when you have a cold, including water and herbal teas.

Herbal tea gargle

For throat relief, try these gargle solutions:

• Sage tea gargle: Brew strong sage tea, let cool until warm, gargle for 30 seconds. Repeat hourly.
• Salt and thyme gargle: Combine strong thyme tea with 1/4 teaspoon salt, gargle when warm.
• Licorice root rinse: Use cooled licorice tea as a throat rinse for temporary pain relief.

Cold-fighting tea pantry checklist

Keep these items stocked during cold season:

Cold-fighting tea pantry checklist

  Dried peppermint leaves

  Fresh ginger root (can be frozen)

  Chamomile tea bags

  Elderberry tea or dried elderberries

  Thyme (culinary herb section works fine)

  Raw honey (local if possible)

  Fresh lemons

  Echinacea tea bags or tincture

  Marshmallow root (for dry coughs)

  Licorice root (if no contraindications)

Safety first: important considerations & when to call a doctor

General precautions for herbal teas

• Herbs are medicine: Just because they’re natural doesn’t mean they can’t have side effects
• Start with weaker brews if you’re new to herbal teas
• Don’t exceed recommended amounts
• Take breaks from continuous use of any herb after 1-2 weeks
• If you notice any adverse reactions, stop using the tea immediately

Specific warnings

Pregnancy/breastfeeding:

Consult with a healthcare provider before using medicinal teas, especially echinacea, licorice root, and thyme.

Medical conditions:

• High blood pressure: Avoid licorice root
• Autoimmune disorders: Use echinacea with caution
• Diabetes: Monitor blood sugar when using marshmallow root

Drug interactions:

• Blood thinners: Use caution with ginger and green tea
• Immunosuppressants: May interact with echinacea
• Medications metabolized by the liver: Allow 2 hours between taking medication and drinking green tea

Red flag symptoms: when your cold might be something more

Contact a healthcare provider if you experience:

• Fever over 101.3°F (38.5°C) that lasts more than three days
• Shortness of breath or difficulty breathing
• Severe pain in your chest, head, or sinuses
• Symptoms that get worse after 7-10 days or show initial improvement then worsen
• Symptoms lasting more than 14 days
• Severe sore throat with swollen glands but little to no cough or congestion
• Colored discharge from your eyes
• Persistent cough that disrupts sleep
• Symptoms in infants under 3 months old

Expert insight: “While many herbal teas show promising benefits for cold symptoms, they work best when combined with adequate rest, proper nutrition, and good hydration,” notes Dr. Mary Smith, integrative medicine physician and researcher at Boston University School of Medicine.

Conclusion

Tea offers a gentle yet effective approach to easing cold symptoms while supporting your body’s natural healing process. From the decongestant properties of peppermint to the immune-boosting power of elderberry, the right tea can make a noticeable difference in how you feel.

Remember that quality matters—choose fresh, properly stored herbs for maximum benefit. Take time to brew your tea correctly, allowing enough steeping time to extract the beneficial compounds. Add honey, lemon, or ginger to enhance both the flavor and medicinal value of your tea.

Key takeaways:

• Match your tea to your specific symptoms for best results
• Brew properly using appropriate water temperature and steeping time
• Consider combinations of teas for synergistic effects
• Pay attention to safety considerations and potential interactions
• Use tea as part of a comprehensive approach to cold care

While no tea can instantly cure a cold, these natural remedies can significantly ease your symptoms, support your immune system, and help you rest more comfortably as you recover.

FAQs

Can I drink these teas if I have the flu?

Yes, many of these teas are helpful for flu symptoms as well. Elderberry tea in particular has shown promise in fighting influenza viruses. Ginger and peppermint can help with the body aches and nausea that often accompany the flu. However, flu can be more serious than a cold, so medical attention is recommended, especially for high-risk individuals.

How much tea should I drink per day when I’m sick?

Most herbalists recommend 3-4 cups of medicinal tea throughout the day when fighting a cold. You can rotate different teas based on your symptoms—for example, immune-supporting teas during the day and sleep-promoting teas in the evening.

Can children drink these teas for colds?

Many of these teas are safe for children in smaller amounts, but there are important exceptions:

• For children 1-6: Chamomile, weak peppermint, and honey-lemon teas are generally safe. Use half the adult strength.
• For children 6-12: Most teas are safe at 3/4 strength except licorice root.
• Avoid honey in any tea for children under 1 year old due to botulism risk.
• Always check with a pediatrician before giving medicinal teas to children.

Where can I buy good quality herbal teas?

Look for teas at:

• Health food stores with high product turnover
• Herbalist shops that specialize in medicinal herbs
• Reputable online retailers that focus on quality herbs
• Local herb farms or farmers markets for the freshest options