Sat Feb 15 - Written by: Team MateVoyages
Discover how a warm cup of tea can help relieve cold symptoms – from soothing a sore throat to easing congestion. Learn which teas and ingredients work best and why, based on scientific evidence and time-tested remedies.
Your head is pounding, your throat is scratchy, and your nose is clogged – classic cold symptoms. What’s one of the first remedies you might reach for? For many people, it’s a warm cup of tea. Using tea for colds is a time-honored home remedy across different cultures, offering comforting relief when you’re under the weather. There’s no cure for the common cold (a viral infection) ( Cold remedies: What works, what doesn’t, what can’t hurt - Mayo Clinic ), but a steaming mug of tea can help you feel a lot better in the meantime.
For generations, people have sipped herbal teas to calm sore throats, clear congestion, and relax their aching bodies. In fact, the Mayo Clinic notes that many cultures use warm liquids like tea or broth to ease cold discomfort by relieving stuffiness ( Cold remedies: What works, what doesn’t, what can’t hurt - Mayo Clinic ). Even if tea won’t magically erase a virus, it can certainly soothe your symptoms. A hot cup of tea can soften a dry, irritated throat and the warm steam can open up nasal passages (Tea for Colds: Types of Tea, Benefits, and Efficacy), making it easier to breathe. Plus, holding a warm cup and slowly drinking it brings a sense of comfort that’s hard to beat when you’re feeling sick.
Why does tea help, and which tea should you choose? This comprehensive guide will explore how tea helps relieve cold symptoms and examine the best types of tea to drink when you have a cold. We’ll look at herbal teas (like ginger, peppermint, and chamomile), green and black tea, and special medicinal blends – highlighting what each can do for a cough or congestion. You’ll also discover the scientific evidence behind using tea for cold relief, including what studies say about ingredients like honey, echinacea, and lemon. Furthermore, we’ll share best practices for preparing your tea to maximize its benefits, and suggest extra ingredients (such as honey, ginger, lemon, etc.) you can add to boost its effectiveness. Lastly, we’ll cover safety precautions (like avoiding certain herbs in pregnancy or limiting caffeine) to ensure you use this remedy safely.
By the end, you’ll have an authoritative understanding of why a simple cup of tea can be one of your best allies during a cold. Whether you’re looking to soothe a sore throat, calm a cough, or just get some comforting warmth, this article will guide you through using tea as a natural, evidence-backed cold remedy.
Tea has been used for centuries to help relieve cold symptoms, and modern science is beginning to explain why. Here are the main ways a cup of tea can help when you’re battling a cold:
Hydration and mucus relief: When you’re sick, staying hydrated is vital. Fluids help your immune system work properly and keep mucous membranes moist. Drinking plenty of liquids thins out mucus, making it easier to clear congestion (Tea for colds: Benefits, types, and other treatment options). A cup of tea counts toward that fluid intake, and it’s often more appealing than plain water when you have a sore throat. An older study once suggested that extra fluids might not drastically change cold outcomes (Tea for colds: Benefits, types, and other treatment options), but medical experts still agree that hydration is important for recovery. Tea and other liquids keep you from getting dehydrated and can help loosen phlegm so you can expel it more easily (Tea for colds: Benefits, types, and other treatment options).
Warmth and steam = symptom relief: The warmth of hot tea provides near-instant soothing. Warm liquids in general can ease cold discomfort. They help relieve that “stuffy” feeling by increasing mucus flow in your nasal passages ( Cold remedies: What works, what doesn’t, what can’t hurt - Mayo Clinic ). Even the act of holding a warm mug can be comforting if you have the chills. Inhaling the steam from a hot tea is like a mini vapor treatment – it can moisturize and open nasal passages. Interestingly, research has confirmed what grandma knew: a hot drink can provide immediate relief from many cold symptoms. In one study, a hot beverage gave people “immediate and sustained relief” from runny nose, cough, sneezing, sore throat, chilliness, and fatigue, more so than the same drink taken at room temperature (The effects of a hot drink on nasal airflow and symptoms of common cold and flu - PubMed). In other words, the heat itself has a therapeutic effect. The hot temperature likely soothes nerve endings in your throat and triggers a comforting sensation that helps reduce the perception of congestion (The effects of a hot drink on nasal airflow and symptoms of common cold and flu - PubMed). (The study noted the improvement was in how the patients felt rather than measurable airflow, which underscores how important symptom relief is.)
Soothing a sore throat and cough: Sipping warm tea can directly calm a sore or irritated throat. The warmth increases blood flow to throat tissues, promoting healing. Tea also stimulates saliva production, which keeps your throat lubricated. This can temporarily relieve that dry, scratchy feeling that makes you want to cough. If you add honey to your tea (more on that later), it can coat your throat and further reduce coughing (Tea for Colds: Types of Tea, Benefits, and Efficacy). Many people find that tea – especially herbal teas like chamomile or slippery elm – acts as a gentle demulcent, meaning it forms a soothing film over mucous membranes. Even the aroma of certain teas (like peppermint or eucalyptus in medicinal blends) can calm cough reflexes and help you breathe easier.
Natural compounds that support recovery: Beyond just heat and hydration, teas (especially herbal teas) contain bioactive compounds that may help combat cold symptoms. For example, tea made from plants often has antioxidants (like polyphenols) and anti-inflammatory substances that assist your immune system. Green and black tea (from the Camellia sinensis plant) are rich in flavonoids that can help fight inflammation and possibly have mild antiviral properties (Effect of Tea Catechins on Influenza Infection and the Common Cold with a Focus on Epidemiological/Clinical Studies - PubMed). Herbal ingredients such as ginger, turmeric, or cinnamon have well-known anti-inflammatory and antimicrobial effects which can address the underlying infection or inflammation causing your symptoms. We’ll dive into specific teas and their benefits in the next section, but it’s worth noting here that a good tea for colds isn’t just an old wives’ tale – many of its benefits can be explained by chemistry and physiology.
Comfort and rest: Finally, there’s the general comfort factor. When you’re sick, stress and lack of sleep can make things worse. Taking time to sit and drink a warm cup of tea can help you relax. Many herbal teas (like chamomile or lemon balm) have mild sedative or calming effects, which can ease anxiety and promote better sleep. Getting enough rest is crucial for your immune system to fight off the cold virus. In this way, tea indirectly helps by encouraging you to slow down and get cozy. Feeling cared for – even if it’s just by yourself, via a cup of tea – can lift your mood when you’re ill. That mental boost may not cure your cold, but it certainly can make the illness more tolerable.
In summary, drinking tea helps with colds on multiple fronts: it keeps you hydrated, provides warmth and steam to relieve congestion, soothes your throat, delivers beneficial natural compounds, and promotes comfort and rest. No wonder a warm cup of tea is one of the first things so many of us reach for when the sniffles strike.
Not all teas are created equal when it comes to fighting a cold. Which tea is best for a cold? The truth is, there are several excellent choices, and the best option often depends on your specific symptoms and what flavors you enjoy. Broadly, teas can be grouped into two categories:
When you have a cold, herbal teas are often preferred because they don’t contain caffeine (which means they won’t dehydrate you or keep you awake). However, green tea in particular also offers some cold-fighting antioxidants. You can also find medicinal tea blends marketed for colds that combine multiple ingredients. Below is a list of some of the best teas to drink for cold relief and what each can do for you:
| Tea | How It Helps with a Cold |
|---|---|
| Ginger tea | Soothes sore throat and reduces congestion (Tea for colds: Benefits, types, and other treatment options); ginger’s anti-inflammatory properties may help ease throat infections and coughing (Tea for colds: Benefits, types, and other treatment options). Often relieves nausea as well. |
| Chamomile tea | May boost the immune system to help fight the infection that causes a cold (Tea for colds: Benefits, types, and other treatment options); also promotes relaxation and better sleep, which is useful for recovery (chamomile is a mild sedative). |
| Peppermint tea | Menthol in peppermint helps clear sinuses and ease breathing (Tea for colds: Benefits, types, and other treatment options); peppermint has anti-microbial and antioxidant effects that support the immune system during a cold (Tea for colds: Benefits, types, and other treatment options). Soothes sore throat with a cooling sensation. |
| Echinacea tea | Some evidence suggests it might slightly reduce cold severity and duration by stimulating immunity (Tea for colds: Benefits, types, and other treatment options), though findings are mixed. Echinacea is often used at the first sign of a cold to help your body fight back. |
| Elderberry tea | Known for antiviral and anti-inflammatory properties. Studies show elderberry can shorten the duration of colds and flu and ease symptoms (Tea for Colds: Types of Tea, Benefits, and Efficacy) (Tea for colds: Benefits, types, and other treatment options). Elderberry tea or syrup is popular for boosting the immune response. |
| Green tea | Rich in catechin antioxidants that support immune defense (Tea for Colds: Types of Tea, Benefits, and Efficacy). Some research indicates green tea can reduce coughing and possibly even lower the risk or duration of respiratory infections (Tea for colds: Benefits, types, and other treatment options) (Effect of Tea Catechins on Influenza Infection and the Common Cold with a Focus on Epidemiological/Clinical Studies - PubMed). Note: contains caffeine (a mild stimulant), so it can give an energy boost but should be consumed in moderation. |
| Black tea | Contains antioxidants (theaflavins) that support overall health. A warm cup of black tea soothes the throat and provides comfort like other teas. However, black tea does have caffeine, so limit intake to avoid dehydration or interfering with sleep ([ |
Cold remedies: What works, what doesn't, what can't hurt - Mayo Clinic
](https://www.mayoclinic.org/diseases-conditions/common-cold/in-depth/cold-remedies/art-20046403#:~:text=,children%20who%20are%20older%20than)). Adding honey and lemon to black tea is a classic remedy for a sore throat. |
As you can see, many herbal teas for colds have specific benefits: ginger targets inflammation and congestion, peppermint opens nasal passages, chamomile calms and might help immunity, echinacea and elderberry aim at the cold virus itself (to some degree), etc. Green tea stands out among true teas for its potential immune-boosting and antiviral properties, whereas black tea mainly offers symptomatic relief and comfort (with a jolt of caffeine that some people appreciate if they’re feeling drained).
In addition to single-ingredient teas, there are medicinal tea blends marketed for cold and flu relief. These often have names like “Cold Care,” “Throat Coat,” or “Flu Relief” tea. Such blends commonly combine multiple herbs to tackle various symptoms at once. For example, a blend may include licorice root and slippery elm to coat the throat, eucalyptus or menthol to clear sinuses, plus ginger and echinacea to support the immune system. These pre-mixed teas can be very soothing. One advantage is convenience: you get a mix of herbs in one tea bag. If you try a medicinal cold blend, just check the ingredient list for any herbs you might need to avoid (for instance, avoid blends with licorice if you have high blood pressure, or avoid chamomile if you’re allergic to ragweed). Generally, though, cold relief tea blends from reputable brands are safe for most adults and can be a great way to get comprehensive symptom relief in one cup.
Tip: No matter which tea you choose, drinking it warm (not lukewarm) is key. The heat is part of the therapy. Also, feel free to alternate among different teas – for example, you might have ginger tea in the morning for congestion, chamomile at night for sleep, and peppermint in between for a stuffy nose. Variety can provide a broader range of benefits and also keep your taste buds interested so you’ll drink more fluids.
Tea has plenty of folk wisdom supporting it as a cold remedy, but what does scientific research say? While more studies are always welcome, a number of studies and clinical trials have investigated components of tea and found real benefits for cold symptoms. Here’s an overview of some key research findings that support drinking tea for colds:
Echinacea Tea and Cold Duration: One notable randomized controlled trial in 2000 found that people who drank an echinacea herbal tea saw a reduction in the duration of their cold and flu symptoms compared to a placebo tea (Tea for Colds: Types of Tea, Benefits, and Efficacy). In this study, echinacea tea users got better slightly faster. However, the effect was modest, and other research on echinacea has been mixed. A later review concluded that while echinacea might have a slight benefit over placebo, the evidence isn’t strong and results vary by preparation (Tea for Colds: Types of Tea, Benefits, and Efficacy) (Tea for colds: Benefits, types, and other treatment options). Bottom line: Echinacea might help you get over a cold a bit sooner, but it’s not a guaranteed cure – still, it can be one useful tea in your arsenal.
Elderberry for Colds and Flu: Elderberry (often taken as syrup or capsules) is well-studied for respiratory illnesses. Several studies have shown elderberry extract can reduce the duration and severity of influenza (the flu). For the common cold, evidence also suggests benefits. Research reviews have noted elderberry’s antiviral and antimicrobial properties, and its ability to shorten illness in some cases (Tea for Colds: Types of Tea, Benefits, and Efficacy). For example, a 2019 study found elderberry has significant anti-inflammatory and antioxidant effects on the immune system, which can help your body fight off viruses more effectively (Tea for colds: Benefits, types, and other treatment options). While most studies use concentrated elderberry formulations rather than tea, drinking elderberry tea is believed to confer similar advantages, since it extracts some of the same active compounds. It’s reasonable to use elderberry tea as a supportive measure – just keep in mind that exact dosing is hard to measure in tea form (and very high doses of elderberry might cause stomach upset). So enjoy elderberry tea in moderation to potentially help relieve cold symptoms.
Green Tea’s Antiviral Properties: Green tea isn’t just a gentle pick-me-up; it contains catechins (like EGCG) and theanine, which have been investigated for immune benefits. Laboratory studies have demonstrated that green tea catechins can inhibit certain viruses, including influenza viruses, from binding and replicating (Effect of Tea Catechins on Influenza Infection and the Common Cold with a Focus on Epidemiological/Clinical Studies - PubMed). They also appear to boost the body’s immune response to infections. On the epidemiological side, some studies in human populations have found that people who regularly drink green tea tend to have lower rates of contracting the flu or common cold, or experience shorter illness duration (Effect of Tea Catechins on Influenza Infection and the Common Cold with a Focus on Epidemiological/Clinical Studies - PubMed). For instance, in Japan, elderly nursing home residents who gargled with green tea or drank it daily had fewer flu episodes in some trials. One clinical study relevant to colds found that green tea’s compounds helped reduce coughing in patients with postoperative respiratory symptoms (Tea for colds: Benefits, types, and other treatment options), suggesting it can soothe coughs. While more targeted research on green tea for colds is needed, current evidence strongly points to green tea being a helpful beverage during cold season. At the very least, its rich antioxidants support overall health when you’re sick (Tea for Colds: Types of Tea, Benefits, and Efficacy), and it’s a good choice if you want a little caffeine to combat cold-induced grogginess. Just remember not to overdo the caffeine if you’re resting.
Ginger’s Anti-Inflammatory Effects: Ginger is a powerhouse in traditional medicine, used for everything from nausea to pain. Regarding colds, modern studies back up ginger’s usefulness. A 2019 study indicated that ginger can help relieve cold symptoms such as sore throat and congestion (Tea for colds: Benefits, types, and other treatment options). Another study in 2017 specifically noted ginger’s ability to reduce throat inflammation (pharyngitis) due to its anti-inflammatory properties (Tea for colds: Benefits, types, and other treatment options). These findings align with the experience many have: drinking ginger tea often results in a pleasantly warm, “spicy” soothing feeling in the throat and can temporarily open the sinuses. Ginger contains compounds like gingerol and shogaol which are known to fight inflammation and possibly even have mild antiviral effects. So it’s not surprising that science is finding ginger effective for easing coughs and throat irritation. If you have a cold, a few cups of ginger tea a day (or a tea blend with ginger) is a scientifically sound choice for symptom management.
Chamomile and Immune Support: Chamomile tea is famous for its calming effects, but it may also benefit your immune system. A 2010 review of chamomile’s medicinal properties noted that chamomile has compounds which might help boost immune responses and directly fight infections that lead to the common cold (Tea for colds: Benefits, types, and other treatment options). For example, chamomile has some natural antimicrobial elements (like apigenin and other flavonoids) and anti-inflammatory effects. There was also an older study that found drinking chamomile tea led to increased levels of hippurate in urine, a marker that could indicate activation of immune defense. While chamomile’s impact on colds hasn’t been conclusively proven, it’s considered likely to be helpful, especially when used as part of a tea routine to relax the patient and possibly aid the body’s infection-fighting mechanisms. At the very least, chamomile can help with symptoms by relieving muscle aches (due to its mild antispasmodic effect) and improving sleep quality, which in turn helps your immune system work better.
Honey and Lemon – More Than Folk Remedies: Often, it’s not just the tea itself but what you put in it that makes a difference. Honey is one of the best-known additions to tea for a cold, and it has solid scientific support. A pivotal study in 2007 found that a spoonful of buckwheat honey at bedtime was more effective at reducing children’s nighttime coughs than a common cough suppressant (dextromethorphan) or no treatment (Tea for Colds: Types of Tea, Benefits, and Efficacy). This led organizations to recommend honey as a first-line cough remedy for kids over 1 year old (Tea for Colds: Types of Tea, Benefits, and Efficacy). In tea, honey serves to coat the throat and ease irritation, and its natural antimicrobial properties may also help with minor infections in the throat. Lemon is another popular ingredient – it provides vitamin C and citric acid. While vitamin C in huge doses has mixed results in preventing colds, having sufficient vitamin C is important for immune function. Lemon juice also helps break up mucus and can make the tea more palatable (the tartness balances sweetness). Warm water with lemon and honey is a known home remedy for sore throat; adding those to tea gives a one-two-three punch (warmth + hydration + soothing agents). So, honey and lemon in your tea aren’t just for taste – they genuinely contribute to symptom relief, backed by science (in honey’s case) and nutritional logic (in lemon’s case) (Tea for Colds: Types of Tea, Benefits, and Efficacy).
Other Herbal Insights: Scientists continue to study various herbs used in teas. Peppermint, for example, has been researched for its antiviral and antimicrobial constituents. While the evidence is still emerging, peppermint’s menthol component definitely provides subjective relief for congestion (Tea for colds: Benefits, types, and other treatment options), and laboratory studies show peppermint oil has activity against certain bacteria and viruses, plus antioxidants that could support immunity (Tea for colds: Benefits, types, and other treatment options). Licorice root (found in many throat-soothing teas) contains glycyrrhizin, which has demonstrated antiviral effects in some studies – it’s even been studied in the context of SARS and other viruses, though licorice can have side effects if overused. Turmeric (as in turmeric tea or “golden milk”) is another interesting one: a 2023 clinical trial found that taking curcumin (the active ingredient in turmeric) supplements daily for 12 weeks significantly reduced the number of days people experienced common cold symptoms (Effects of Highly Bioavailable Curcumin Supplementation on Common Cold Symptoms and Immune and Inflammatory Functions in Healthy Japanese Subjects: A Randomized Controlled Study - PubMed). This suggests that turmeric’s anti-inflammatory and immune-modulating effects could indeed benefit those with colds, although that study used pills rather than tea. Still, adding a pinch of turmeric to your tea might offer some of that benefit. Overall, many herbs show promise, and ongoing research is likely to give us even more insights into how herbal teas can combat colds.
In summary, modern research validates many of the benefits of tea for colds that traditional healers have claimed. From echinacea and elderberry potentially shortening your sick time, to ginger and honey directly easing your cough and sore throat, there is scientific evidence underpinning these remedies. Of course, results can vary from person to person, and tea is not a substitute for medical treatment if you have a serious respiratory infection. But as far as safe home remedies go, a cup of tea (with the right ingredients) is one of the most evidence-supported things you can do to feel better during a cold.
(Citations: We’ve included references to clinical studies and reviews to support these statements – see the numbered sources in brackets.)
Brewing a cup of tea is simple, but a few techniques can ensure you’re getting the maximum benefit (and flavor) out of each cup, especially when using tea as a cold remedy. Here are some best practices for preparing tea to relieve cold symptoms:
Use hot water (but not boiling in some cases): For most herbal teas and black tea, bring water to a full boil (100°C/212°F). The high heat helps extract the beneficial compounds from roots, herbs, and tea leaves. If you’re making green tea, let the water cool for a minute or two off the boil (aim for around 80°C/175°F) before pouring, since green tea can become bitter with boiling water. Using properly heated water will ensure your tea is both effective and tasty.
Steep for the right amount of time: Don’t rush the steeping process, especially for herbal teas. Many medicinal herbs need a good 5–10 minutes of steeping to release their therapeutic compounds into the water. Follow instructions if you’re using packaged tea (they often suggest a steep time). As a general rule: herbal teas – steep 5-10 minutes; green tea – 2-3 minutes; black tea – 3-5 minutes. You can cover the cup or teapot while steeping to keep it hot (and to trap essential oils from herbs like peppermint). Covering your tea is a smart trick to keep all those aromatic vapors (which can help your sinuses) in the brew rather than letting them escape.
Inhale the steam while it brews: While your tea is steeping, hold the cup under your nose (not too close to burn yourself) and inhale the steam. This effectively turns your cup of tea into a mini-steamer for your sinuses. The warm, moist air can help loosen congestion. If you’ve added menthol-containing herbs like peppermint or eucalyptus, you’ll really feel the sinus-opening effect of the vapors. Take slow, deep breaths through your nose if possible. This is a simple way to multitask – you’re brewing a remedy to drink and doing a bit of aromatherapy at the same time.
Don’t drink it too hot: It might be tempting to sip the tea as hot as you can stand for maximum relief, but be careful. Extremely hot tea can actually irritate or burn your throat, which is the opposite of what you want. Let the tea cool just enough so that it’s comfortably warm. A good guideline is to let boiling water sit for a minute in the cup with the tea before you start sipping. You want it warm enough to soothe and to provide steam, but not so hot that you’re in pain. A warm (not scalding) drink is ideal for easing a sore throat and can be sipped continuously without harm.
Add extra goodness once it’s warm: If you plan to add honey or lemon (or other ingredients like we’ll discuss in the next section), do so after the tea has steeped and cooled slightly. Very hot water can degrade some of honey’s beneficial enzymes and reduce the vitamin C in lemon. So, steep the tea first, then stir in honey, squeeze in lemon, or add other ingredients when the tea is at a drinkable temperature. This way you preserve their healing properties and also avoid volatility (for example, alcohol-based tinctures or essential oils some might add should only be added to warm, not boiling, water).
Stay consistent and drink plenty: When you have a cold, one cup of tea won’t be a miracle (as nice as it is). It’s more effective to drink warm liquids regularly throughout the day. Aim to have a mug of tea or another hydrating drink in your hand often. You might set a goal to drink, say, a cup of tea every 2–3 hours. Remember, all fluids count – so alternate with warm water with lemon, clear broth, or just plain water in between if you like. The key is to keep your throat moist and your body hydrated. General advice is to consume at least 8 glasses of fluid per day when you’re sick (Tea for Colds: Types of Tea, Benefits, and Efficacy), and tea can make up a good portion of that. If you’re sweating with a fever or the air is dry, drink even more.
Choose the right tea at the right time: Timing can matter. In the morning or midday, if you need a bit of energy and you’re not overly sensitive to caffeine, a cup of green or black tea with some lemon might give you a gentle boost and help clear morning congestion. In the evening or if you’re about to rest, switch to caffeine-free herbal teas like chamomile, peppermint, or a “Nighttime Cold” blend, so the tea doesn’t interfere with your sleep. Good sleep is essential for recovery, so you wouldn’t want a strong black tea at night. Being mindful of caffeine vs. caffeine-free will help you use tea to your advantage around the clock.
Use quality water and ingredients: If possible, use filtered water for your tea; water quality can affect taste and even how well it extracts compounds. And use fresh tea bags or loose tea – old herbs that have been sitting in the pantry for years might have lost potency. If using fresh ingredients (like fresh ginger root, lemon, or fresh mint leaves), give them a quick wash and use generous amounts. For instance, a properly strong cup of ginger tea might be made by simmering a few slices of fresh ginger in water for 10 minutes, rather than just dipping a weak ginger tea bag briefly. Don’t be afraid to make your tea a bit stronger (within reason) when you’re sick – a robust brew can be more effective.
Keep warm and comfy while you drink: This isn’t so much about brewing the tea, but it enhances the effect. Wrap yourself in a blanket or stay in a warm environment as you sip your tea. If you’re shivering and then drink tea but sit in a cold room, you might not get the full benefit of that warmth. By staying cozy, you help the tea’s warmth really penetrate and relax your body. Some people even take a hot steamy shower, then immediately follow it with a hot cup of tea to prolong that decongesting effect.
Following these best practices will turn a simple cup of tea into a true therapeutic ritual. You’ll be maximizing the heat, the steam, the extraction of herbal goodness, and the comfort factor. In essence, brew it right, and tea becomes more than a drink – it becomes medicine (in a gentle, natural form).
One of the great things about tea is that you can customize it. By adding certain ingredients to your tea, you can enhance its cold-fighting power and make it even more soothing. Here are some of the best add-ins to boost your tea for colds, and why they help:
Honey: Honey is at the top of the list for good reason. It’s a natural cough suppressant and throat soother. Adding a spoonful of honey to hot tea can coat your throat and relieve that tickle that makes you cough. In fact, honey is now recommended as a remedy for coughs (especially for children over 1 year old) because of evidence that it works as well as or better than over-the-counter cough syrups (Tea for Colds: Types of Tea, Benefits, and Efficacy). Honey also has mild antimicrobial properties (it can inhibit bacteria growth) and it’s full of antioxidants. Use raw honey or regular honey – both are beneficial (though raw honey has more enzymes, they might be less active in hot tea). Important: Never give honey to a child under 1 year old, as it can carry a risk of botulism for infants.
Lemon: A slice of lemon or a squeeze of fresh lemon juice adds a dose of vitamin C and citric acid to your tea. Vitamin C is an important nutrient for immune function (Tea for Colds: Types of Tea, Benefits, and Efficacy), and while drinking lemon tea won’t megadose you with C, every bit helps when you’re sick. The acidity of lemon juice can also help cut through mucus in your throat, and many people find lemon very refreshing and palate-cleansing when they’re ill. Lemon with honey in warm water is a time-tested remedy on its own; in tea, it’s even better. For maximum effect, squeeze half a lemon into your cup once the tea has cooled slightly (to preserve the vitamin C). Lemon also contributes potassium and bioflavonoids which can support your body as it fights the cold.
Ginger: If you’re not already drinking ginger tea, you can still add extra ginger to other teas. Grate or slice a piece of fresh ginger root and steep it along with your tea (or boil it in water first to make a quick ginger decoction, then add your tea bag). Ginger provides a spicy heat that can ignite your senses and clear congestion. It’s known to be anti-inflammatory and can help relieve sore throat pain (Tea for colds: Benefits, types, and other treatment options). It also has the benefit of easing nausea or upset stomach, which sometimes accompany a cold (or result from mucus drainage). Ginger plus honey and lemon in hot water is a powerful combination often referred to as an “immunity tea” or “cold buster.” You can’t really go wrong adding ginger – just be aware it’s spicy, so adjust the amount to your taste.
Cinnamon: A dash of cinnamon can turn your tea into a delicious remedy. Cinnamon is rich in antioxidants and has mild antibacterial properties. It’s also considered a warming spice in herbal medicine, which can help if you feel chilled. You can stir 1/4 teaspoon of cinnamon powder into your tea or steep a whole cinnamon stick in the tea while it’s hot. Cinnamon is particularly lovely in combination with honey (think along the lines of a hot toddy flavor, minus the whiskey). Beyond taste, cinnamon may help with inflammation and has been noted to possibly help with blood sugar regulation – not directly related to colds, but good for general wellness. At the very least, it makes your cold-fighting brew taste like a treat.
Turmeric: Turmeric is a bright yellow spice famous for its anti-inflammatory compound, curcumin. Adding a pinch of turmeric powder to your tea (with a little black pepper to help absorption) can give it an extra immune-supporting boost. Turmeric has been used traditionally in “golden milk” (a warm milk-based drink) for soothing sore throats and coughs. If you add it to tea, you’ll get a less creamy but still beneficial drink. Early research is promising: as mentioned, a study showed curcumin supplements reduced the duration of cold symptoms significantly (Effects of Highly Bioavailable Curcumin Supplementation on Common Cold Symptoms and Immune and Inflammatory Functions in Healthy Japanese Subjects: A Randomized Controlled Study - PubMed). While your cup of turmeric tea may not pack the same punch as a supplement, it can still contribute. One idea is to make a ginger-turmeric tea (by simmering ginger slices with a 1/4 teaspoon of turmeric in water for 10 minutes) and then adding honey and lemon. This combination is a potent anti-inflammatory, antioxidant-rich tonic. Just note that turmeric can stain cups (and clothing) yellow – a small price to pay for its benefits.
Peppermint or Menthol: If you have peppermint tea, you’re already getting menthol’s benefits. But you can enhance any tea by adding a few fresh mint leaves or a drop of food-grade menthol oil (menthol extract) to it. The menthol provides a cooling sensation and helps shrink swollen nasal tissue, making it easier to breathe. It also has a mild anesthetic effect, which can soothe a sore throat. For example, if you’re drinking chamomile tea, plopping a peppermint tea bag or some mint leaves in it can give you a combined calming and decongesting effect. Some people add a tiny bit of menthol or eucalyptus oil to their steaming cup and inhale the fumes (careful not to ingest essential oils directly, though). Peppermint also can help settle your stomach and freshen your breath, which is nice when you’re congested. Overall, it’s a great add-on for congestion relief (Tea for colds: Benefits, types, and other treatment options).
Garlic (for the brave): This one isn’t for everyone, but it’s worth mentioning. Garlic is a potent medicinal food with antiviral and antibacterial properties (thanks to a compound called allicin). Some people swear by garlic tea for colds. You can make it by steeping a crushed garlic clove in hot water for a few minutes (with lemon and honey to improve the taste). The result is a pungent brew that can potentially help fight the virus and clear your sinuses (garlic’s strong vapors can certainly wake up your nasal passages!). If drinking garlic sounds too unpleasant, you can still incorporate garlic into your diet by eating it raw or cooked in meals. For tea, most folks will prefer gentler additions like those above, but if you’re a garlic lover or really desperate for relief, this remedy exists. Just be mindful that garlic can interact with certain medications (like blood thinners) and can cause heartburn in some, so it’s not for everyone.
You don’t need to add all these things at once, of course. Pick and choose based on your needs and what you have on hand. A classic combo for a cold would be hot water + lemon + honey + ginger (sometimes called a honey-lemon-ginger tea). You could also do green tea + honey + lemon, or chamomile + honey, peppermint + lemon, etc. Many of these ingredients taste great together. For example, ginger and cinnamon together make a chai-like spice flavor; lemon and honey go with virtually anything; peppermint and ginger might clash, so use your judgment there.
One more tip: if you’re congested at night, a tea with honey and a pinch of salt can double as a gargle. Take a sip, gargle it in the back of your throat, then swallow. The salt can help reduce throat swelling and the honey soothes – just make sure not to put too much salt (a pinch is enough in a cup of tea, you don’t want it too salty to drink).
By enhancing your tea with these kitchen ingredients, you turn it into a custom cold-fighting concoction. It’s a flavorful way to get more healing compounds into your system. Plus, focusing on making a special recipe for yourself can be a comforting ritual when you’re sick. Always adjust to taste – the goal is to make a remedy that you will actually enjoy drinking, because consistency is key.
Tea is generally a very safe home remedy for colds – millions of people drink tea daily without issues. However, when you’re using tea for medicinal purposes, especially herbal teas, it’s wise to keep a few precautions in mind. Here are some safety tips and considerations to ensure your cold-relief tea routine doesn’t cause any unintended problems:
Watch the caffeine (stay hydrated): If you’re drinking green or black tea, remember that they contain caffeine. In moderation, the caffeine in a couple of cups of tea isn’t likely to dehydrate you massively or cause harm (tea is actually net hydrating, even with caffeine). But excessive caffeine can make you jittery, disturb your sleep, and yes, act as a diuretic that increases urination. When you have a cold, it’s best to prioritize hydration and rest. So, limit your intake of fully caffeinated teas. Maybe have one cup of black or green tea in the morning if it makes you feel better, then switch to decaf or herbal teas for the rest of the day. This way you won’t risk caffeine-related dehydration or insomnia ( Cold remedies: What works, what doesn’t, what can’t hurt - Mayo Clinic ). If you do rely on a lot of tea, make sure most of it is caffeine-free and drink water in between.
Pregnancy and breastfeeding caution: If you are pregnant or nursing, be careful with herbal teas. Some herbs can be contraindicated in pregnancy. For example, chamomile is often advised against during pregnancy because it might stimulate the uterus or cause circulation issues (Tea for Colds: Types of Tea, Benefits, and Efficacy). Licorice root, found in some throat teas, has been linked to high blood pressure and developmental issues in pregnancy. Echinacea and elderberry are somewhat controversial – some doctors say small amounts in tea are fine, others suggest avoiding them due to limited research on their safety in pregnancy. The safest herbal teas in pregnancy are usually ginger (for nausea), citrus teas, rosehip, and rooibos, but even those you should consume in moderation. Always consult your healthcare provider about any herbal tea if you’re pregnant or breastfeeding. It might seem harmless, but herbs can act like medicines in the body. When in doubt, stick to mild options like lemon and honey in hot water, or very small amounts of the common teas.
Allergies and sensitivities: If you have known allergies to plants, be mindful of herbal teas. For instance, chamomile is in the ragweed family; if you have a ragweed allergy, chamomile might trigger a reaction (itchy throat or worse). Echinacea, calendula, and dandelion are also in that family. Peppermint or other mint family herbs (like basil, oregano) rarely cause allergies, but it’s not impossible. Signs of an allergic reaction can include new rashes, itching, swelling of lips or tongue, or trouble breathing – if any of those occur, stop the tea and seek medical help if severe. Also, some people have sensitivity to tannins in black or green tea (which can cause an upset stomach or headache). If you notice any adverse effect from a tea, discontinue it. The good news is most people tolerate common herbal teas very well.
Interactions with medications: Although teas seem gentle, some herbs can interact with medications. A few examples: Licorice root can raise blood pressure and may interfere with heart or blood pressure medications (and in large amounts can cause potassium imbalances). Echinacea might interact with immunosuppressant drugs (since it stimulates the immune system) or certain liver-metabolized drugs. Green tea in large quantity can interact with blood thinners like warfarin, possibly due to its vitamin K content or its effect on platelet function. St. John’s Wort (sometimes found in cold or sleep blends) is a big interactor with many meds, although it’s not a typical cold tea ingredient. The main point: if you are on prescription medications or have a chronic health condition, double-check any unusual herbal ingredients with a pharmacist or doctor. For the average healthy person, herbal teas in moderate amounts are unlikely to cause serious interactions, but it’s always good to be informed.
Honey for children: We’ve mentioned this but it bears repeating – do not give honey to infants under 1 year old. Babies in that age lack the developed gut defenses to handle potential botulism spores that can be present in honey. For older children, honey is fine and can be very helpful for colds. If your child has a cold, you can give them weak herbal tea (like diluted chamomile or ginger tea with lots of honey and lemon) as long as they’re older than one. But avoid caffeine for kids; stick to herbal teas. Also ensure the tea is not too hot and only give small amounts, since a child’s intake should still mainly be regular fluids and nutrition. When in doubt for kids, consult a pediatrician – especially if the child is very young or has a high fever.
Don’t scald yourself: It sounds obvious, but when you’re sick and groggy, it’s easy to accidentally spill or sip tea that’s too hot. Burns can be serious. A severe throat burn from hot liquid can actually damage tissues and possibly increase infection risk. So be careful handling boiling water and ensure the tea cools enough before you drink. A good practice is to use a mug with a handle and maybe avoid over-filling it. Take small test sips rather than big gulps. If you’re giving a warm drink to a child, double-check the temperature first (it should be lukewarm for them). Comfortable warmth is what you want.
Quality and cleanliness: Use food-grade herbs for your teas. If you’re picking your own herbs or buying loose herbs, make sure they’re from a reputable source. Occasionally, contaminated herbal products have caused illness (for example, if not stored properly or if there are adulterants). Buying well-known tea brands or high-quality loose herbs minimizes this risk. Also, wash any fresh additions (like lemon, ginger, mint) to remove any surface germs or pesticides. When you’re sick, your immune system is busy, so you don’t want to ingest anything that could cause a secondary issue.
Know when to see a doctor: Tea is a supportive care measure. Most common colds will resolve in about a week or two with rest and home remedies. But if your symptoms last beyond 10 days without improvement, or they significantly worsen (like a fever above 101°F lasting more than 3 days, severe sinus pain, shortness of breath, chest pain, or you start coughing up lots of discolored mucus), it’s time to see a healthcare provider (Tea for Colds: Types of Tea, Benefits, and Efficacy). These could be signs of a complication or a different illness (such as the flu, sinus infection, or pneumonia). Don’t rely on tea (or any home remedy) to manage serious symptoms. Also, if you have a high fever or extreme fatigue, you might have the flu rather than a cold – antivirals or other interventions may be needed. Use your best judgment, and when in doubt, get medical advice. Tea will still be there as a comforting beverage alongside any medical treatments.
Herbal potency and dosage: More isn’t always better. Drinking reasonable amounts of tea is beneficial, but don’t consume extraordinarily large quantities of a particular herbal tea thinking it will cure you faster. For example, while ginger is great, drinking extremely strong ginger tea all day long could upset your stomach. Or too much licorice root tea every day for weeks could cause side effects (like elevated blood pressure or low potassium). Variety is good; moderation is good. Follow brewing instructions and don’t let herbal tea bags steep for hours and create an ultra-potent infusion unless you know what you’re doing. The teas and doses discussed in this article are general and safe for most people.
In short, exercise common sense and moderation. Tea is one of the safest remedies around, and adverse effects are rare when it’s consumed in typical amounts. By paying attention to the type of tea and your individual health situation, you can avoid any pitfalls. For the vast majority, sipping tea with appropriate ingredients is a gentle, effective way to get relief from cold symptoms without causing any problems at all.
In summary, a warm cup of tea is one of the best comforts you can give yourself during a cold. While tea won’t magically cure a cold (remember, there’s no cure for the common cold virus itself ( Cold remedies: What works, what doesn’t, what can’t hurt - Mayo Clinic )), it can significantly ease your discomfort and support your body’s natural healing processes. We’ve explored how tea helps by keeping you hydrated, providing soothing warmth and steam, and delivering a host of beneficial compounds from various herbs. From ginger’s congestion relief to chamomile’s calming touch, from the immune boost of green tea’s antioxidants to the cough-suppressing power of honey – these remedies work together to help you feel better faster.
Tea for colds isn’t just an old wives’ tale. It’s an approach grounded in both tradition and science. As we’ve seen, modern research backs up many of the effects that people have observed for generations: hot liquids do relieve cold symptoms (The effects of a hot drink on nasal airflow and symptoms of common cold and flu - PubMed), certain herbal ingredients can shorten illness or reduce severity, and simple additions like honey and lemon have real therapeutic value. This blend of folk wisdom and scientific evidence makes tea a particularly trustworthy remedy. You can feel confident that your mug of tea is doing more than just quenching your thirst – it’s actively helping alleviate your sore throat, calm your cough, and possibly even bolster your immune response.
Looking ahead, it’s exciting to note that research into tea and colds is ongoing. Scientists are continuously studying how components of tea (like catechins in green tea, or curcumin in turmeric, and even novel herbs) might prevent viruses from taking hold or help our immune cells fight them off (Effect of Tea Catechins on Influenza Infection and the Common Cold with a Focus on Epidemiological/Clinical Studies - PubMed) (Effects of Highly Bioavailable Curcumin Supplementation on Common Cold Symptoms and Immune and Inflammatory Functions in Healthy Japanese Subjects: A Randomized Controlled Study - PubMed). We may see even more targeted herbal tea formulations or extracts in the future as this knowledge grows. However, you don’t have to wait for future discoveries to benefit – the teas and ingredients discussed in this article are readily available and can be part of your cold-care toolkit right now.
When you feel that first tickle of a cold, or you’re in the thick of one, remember to put the kettle on. By making tea (and perhaps adding honey, lemon, or other boosters), you’re creating a cheap, natural, and soothing medicine in your own kitchen. It’s a simple act of self-care that can make a noticeable difference in how you feel. Plus, drinking tea forces you to slow down for a moment, which is exactly what your body needs – rest and relaxation.
Lastly, while enjoying your tea, keep practical health measures in mind: get plenty of rest, eat nourishing foods (even if just soup or broths), and maintain good hygiene to avoid spreading the cold. If symptoms become severe or unusual, seek medical advice, since tea works best for typical mild colds and as complementary care.
Call to action: Next time you’re battling the sniffles, try reaching for one of the teas we’ve highlighted. Whether it’s a steaming cup of ginger tea in the morning or a soothing chamomile with honey before bed, incorporate tea into your routine and see how it helps. You might discover that this age-old remedy truly becomes your go-to for finding relief. And if you have any concerns about which teas are right for you – for example, due to a medical condition – don’t hesitate to consult a healthcare provider for personalized advice. In the meantime, stay warm, stay hydrated, and take comfort in the healing power of tea. Cheers to your health!
There isn’t a single “best” tea for colds, as several types can be helpful. Herbal teas like ginger, peppermint, and chamomile are top choices. Ginger tea is great for relieving congestion and soothing a sore throat, peppermint tea helps clear a stuffy nose with its menthol, and chamomile tea is gentle, helping you relax and sleep. Echinacea or elderberry tea may give your immune system a slight boost to fight the cold. Green tea is also beneficial due to its antioxidants (and a bit of caffeine for energy). Ultimately, the best tea is one you enjoy and can drink plenty of, since staying hydrated is key. Many people rotate between a few different teas to address different symptoms. For example, you might drink ginger in the morning and chamomile at night. Feel free to experiment with these recommended teas and even combine ingredients (like ginger with lemon and honey) to find what works best for you.
Drinking tea genuinely helps with cold symptoms in several ways – it’s not just a placebo. The warmth of the tea soothes your throat and can provide immediate comfort. In fact, studies have shown that a hot drink can produce real relief from runny nose, cough, sneezing, and throat irritation (more so than the same drink at room temperature) (The effects of a hot drink on nasal airflow and symptoms of common cold and flu - PubMed). Tea’s steam helps decongest your nasal passages, and the fluid keeps you hydrated, which is important for your immune system. Moreover, many teas contain herbs with active ingredients that reduce inflammation or have mild antiviral effects. For example, peppermint has menthol which clears congestion, and honey (often added to tea) has been proven to calm coughs (Tea for Colds: Types of Tea, Benefits, and Efficacy). These are measurable effects, not just placebo. That said, the comfort you psychologically get from tea – feeling cozy and cared for – does enhance the overall relief (and there’s nothing wrong with a little placebo benefit too!). So, while tea won’t kill the cold virus, it will absolutely help you feel better and manage the symptoms.
You can drink tea frequently throughout the day when you’re sick. In fact, staying consistently hydrated is one of the best things you can do. A common guideline is to aim for at least 8 cups of fluid per day while you have a cold (Tea for Colds: Types of Tea, Benefits, and Efficacy), and tea can make up a good portion of that. Spacing it out is helpful – for example, you might have a mug of tea every 2–3 hours. There’s generally no such thing as “too much” herbal tea (as long as it’s caffeine-free and you’re not experiencing any negative effects). If you’re drinking caffeinated tea (like green or black tea), you might limit those to 2-3 cups a day so you don’t get jittery or disrupt your sleep. In the evening, switch to non-caffeinated herbals (chamomile, peppermint, etc.). Listen to your body: drink whenever you feel thirsty or your throat feels dry. Sipping warm tea regularly will keep your throat moist and can continuously help loosen congestion. Even beyond the tea, remember to also drink water in between if possible, just to maintain optimal hydration.
Yes, you can generally give mild tea remedies to children, but with a few precautions. For infants under 6 months, stick to breastmilk or formula and consult a pediatrician for any illness. For older babies and toddlers (6 months to 1 year), it’s best not to give honey or caffeinated tea. Some pediatricians might allow small amounts of weak chamomile tea for toddlers, but always check first. For children over 1 year old, a weak caffeine-free herbal tea can be soothing. Chamomile is a popular choice for kids because it’s gentle and can help calm them (and may ease a cough or upset stomach). You could also try a little lukewarm water with ginger and lemon or a special kids’ cold tea blend (there are products made for children). Important: Do not give honey in tea to any child under 1 year old (botulism risk). If the child is over 1, a bit of honey in warm (not hot) tea can help their cough. Make sure the tea is cooled to a safe temperature—children have more sensitive mouths. Also, keep the quantity small, maybe an ounce or two at a time for toddlers, and see how they tolerate it. Avoid any strong or medicinal-tasting herbs that a child might refuse. If your child has a cold, offering warm liquids like tea or warm apple juice can provide comfort, but ensure they are also drinking plenty of water or their normal fluids. And as always, monitor the child’s symptoms – if they seem very unwell (high fever, difficulty breathing, etc.), seek medical care rather than relying on tea alone.
Great question – adding the right ingredients to your tea can enhance its healing properties. Some of the best additions for a cold are:
Feel free to mix and match these add-ins. A classic combo is hot water, lemon, ginger, and honey – sometimes called a “hot toddy” (without alcohol) or simply a honey-lemon-ginger tea. It’s very effective for colds. Just avoid adding things that might irritate you; for instance, very spicy chili pepper wouldn’t be soothing for a throat (though a dash of cayenne is used by some to stimulate circulation). Stick to the proven ones above and adjust to taste.
For most people, drinking tea – even several cups a day – is quite safe and free of side effects. But there are a few considerations:
Overall, side effects from tea are minimal. Pay attention to your body’s signals. If you feel overstimulated, cut back on caffeine. If a certain tea upsets your tummy, try adding honey or milk, or switch to a different tea. And of course, follow the general guideline of moderation.
Green tea might lower your risk of catching a cold to some extent, but it’s not a foolproof shield. Green tea is rich in antioxidants (like EGCG) which help strengthen the immune system. Some research suggests that the catechins in green tea have antiviral properties and can help the body fend off infections (Effect of Tea Catechins on Influenza Infection and the Common Cold with a Focus on Epidemiological/Clinical Studies - PubMed). In fact, there have been studies where people who gargled or drank green tea regularly had fewer or shorter colds than those who didn’t (Effect of Tea Catechins on Influenza Infection and the Common Cold with a Focus on Epidemiological/Clinical Studies - PubMed). So there is a potential preventative benefit. One study in particular found that schoolchildren who took green tea catechin supplements had a lower incidence of influenza. Another small study suggested that healthcare workers who drank green tea had fewer sick days.
That said, green tea is not a guaranteed prevention. Colds are caused by many different viruses, and the best prevention methods are still things like good hand hygiene, avoiding close contact with sick individuals, and maintaining overall health (sleep, nutrition, etc.). Drinking green tea can be part of a healthy lifestyle that boosts your immunity. Think of it as giving your immune system a little extra support. It provides vitamins, amino acids (like L-theanine, which may aid immunity), and those catechin compounds that can help your body’s defenses.
So, by all means, enjoy a cup or two of green tea daily during cold and flu season – it may reduce your chances of getting sick or help your body respond quicker if you do catch something. Just don’t rely on it as your only protective measure. And if you do start feeling cold symptoms, green tea is a fine choice to continue drinking, but you’ll want to employ the other remedies and treatments as well (rest, other teas and fluids, etc.).
Remember, no single food or drink can prevent all colds, but green tea can be one helpful piece of the puzzle in staying healthy. Stay warm and take care!
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