Best tea for colds and sore throat

Whenever we feel fatigued or low, complain of body ache or are running a fever, we tend to reach out for a hot cup of tea, not only for its warmth but also the herbal infusions. Tea has been traditionally used as a beverage globally and even if you are not typically a tea drinker, you should be aware that it has a lot of benefits, including treating a sore throat.

How is tea beneficial?

Drinking tea has been known to promote good health for a very long time. Most teas contain antioxidants, which help the body to fight off illnesses such as colds and other viruses. They not only boost the immune system, but also aid in healing as they have anti-inflammatory effects. “There are studies supporting the benefits of the ingredients of tea beverages for weight loss, improving gut motility, and also eases body pain and sore throat,” Rashi Chahal, Nutritionist, Rosewalk hospital, told HealthShots.

How does drinking tea soothe a sore throat?

According to Chahal, “Various teas have been used to relieve sore throats for many years. There are different kinds of teas which contain plant compounds that are a good source of antioxidants, which can reduce throat pain. These are warm liquids and also help prevent dehydration. Hydration helps regulate body temperature and mucus clearance.”

Also, read: Soothe your cough and sore throat with these 5 natural remedies

According to her, there are several special concoctions that soothe scratchy throat pain.

We list down three of them:

1. Cinnamon tea

Cinnamon is a warming spice and its aroma lifts the mood. It is known for its antibacterial properties, which helps in fighting off throat infections and colds. Since it is packed with lots of antioxidants, it makes it an effective ally against inflammation. To make comforting cinnamon tea, just add a dash of cinnamon with turmeric or by using it alone in lukewarm water.

2. Turmeric tea

Turmeric is long used in Ayurvedic medicine, and has gained popularity for its anti-inflammatory properties. This spice has many benefits. It is a powerful antioxidant and has microbial properties, and not only aids in fighting off infections but also helps in quick recovery.

“You can add a dash of it in milk and have it or boil it with black pepper in water or milk and drink before sleeping. Word of caution: Turmeric is to be only consumed in very small quantities, about a dash per serving,” she added.

3. Ginger tea

Ginger is best known for herbal remedies, be it sore throat or upset stomach. It contains active compounds that help to fight off bacteria and viruses, supporting the body’s natural immune defenses and leading in speedy recovery.

“Study supports that its anti-inflammatory compounds are effective in reducing tonsillitis. But if consumed in excess, it can lead to constipation. The best way to make this concoction is to boil it with mint leaves and enjoy the soothing tea,” Chahal signed off.

But sipping certain herbal teas like licorice root or green tea may have even greater benefits — like reducing throat swelling and helping to clear mucus.

Here are five types of tea that may offer relief when you have a sore throat. 

1. Licorice root tea

"There is some research to support that licorice may eliminate phlegm and mucus and act as an overall coating agent to help soothe a sore throat," says Keri Gans, MS, a registered dietician in private practice.

In fact, there are three key substances found in licorice root that may help a sore throat:

• Liquilitin and liquiritigenin act as expectorants, meaning they loosen mucus and make it easier to cough up.
• Glycyrrhizin acts as a demulcent, meaning it provides a protective coating over your throat that may prevent irritation when you swallow.

A 2021 study looked at surgery patients who had a breathing tube inserted in their throat during the procedure. When they woke up, the patients gargled a licorice or green tea solution — both liquids helped reduce throat soreness, compared with patients who didn't do the gargle.

2. Green tea 

Green tea contains powerful antioxidant compounds called polyphenols that may help your immune system fight off cold and flu viruses, says Samantha Cassetty, MS, a registered dietician and co-author of "Sugar Shock".

"Green tea is also known to have anti-inflammatory properties which may help to alleviate discomfort of a sore throat," Gans says. These properties come from a compound called epigallocatechin-3-gallate, which reduces inflammatory proteins in your body.

This is important because sore throat is most often caused by inflammation of the pharynx, or back of your throat due to a cold or flu.

To get benefits, you can either drink green tea or try the gargle method. "If you want to try gargling with green tea, make sure it's warm rather than hot," Cassetty says, as the heat may burn your throat and irritate it even further.

It's best to gargle green tea for 30 seconds at a time, and if it's helpful, you can gargle again two hours later.

3. Ginger tea

Ginger root contains compounds called gingerols and shogoals that have pain relief and anti-inflammatory properties, which can soothe a sore throat, says Cassetty.

In addition to being soothing, ginger may also help you kick a cold or flu — "some scientific studies suggest that ginger may have antimicrobial properties that can help fight viral infections that may lead to a sore throat," Gans says.

However, many of these studies use ginger extract to treat viruses, which may have a higher dose of antiviral compounds than ginger tea.

More research is needed to determine if ginger tea, specifically, can fight off illness, but "there's no harm to trying ginger tea when you're battling a sore throat," says Cassetty.

4. Slippery elm tea

Slippery elm is named for its inner layer of bark, which contains a substance called mucilage that turns into a slick gel when mixed with water. When you eat or drink it, mucilage can create a soothing and protective coating over your throat.

A small 2004 study found that people with throat inflammation who drank a slippery elm, licorice, and marshmallow-based tea four to six times per day for up to seven days had significantly less throat pain than people who drank a placebo tea.

You can buy slippery elm tea at some health food stores or find it in pharmacies as an ingredient in Throat Coat tea.

5. Marshmallow tea

Marshmallow root may help a sore throat because it also contains high levels of soothing mucilage.

Marshmallow root may also help to loosen any mucus in your throat, Gans says. Looser mucus means you can cough it up more easily, which may help relieve a throat-irritating dry cough.

A preliminary 2018 study surveyed people who took marshmallow root lozenges or syrup to treat dry cough. Within 10 minutes of the treatment, the majority of people reported that their throats felt less irritated and they had a lower urge to cough.

Best teas

We test and recommend the best tea for day or night. Check out our picks:

• Best licorice: Celestial Seasonings Tension Tamer, from $2.58 at Walmart and Amazon
• Best green tea: Tealyra's Imperial Dragon Jasmine Green Tea, from $18.99 at Amazon and Walmart
• Best ginger tea: VAHDAM Ginger Mint Green Tea, $23.99 at Amazon

Insider's takeaway

Sore throat is a common issue during cold and flu season, and drinking tea may be a helpful natural remedy.

"A warm drink like tea can help soothe throat irritation, and compounds in tea might help calm inflammation and relieve pain," Cassetty says.

However, more research is still needed to investigate how tea can work as a medical treatment — "a question to ask is whether the dose of the herb is actually high enough in the tea to reap the benefit," Gans says.