9 Best Herbal Teas for Cold and Cough

Cold and cough are the kind of ailments that everyone experiences at some point, often at the most inconvenient times.

Whether it’s a seasonal shift or just an unfortunate virus, when your throat feels sore and your nose is stuffy, relief becomes a top priority.

While there are many over-the-counter solutions, herbal teas have gained attention for being a natural and soothing way to alleviate the symptoms of cold and cough.

Herbal teas can be much more than just a warm drink; they are packed with properties that can help ease congestion, soothe irritated throats, and even promote relaxation to help your body heal faster.

In this post, we’ll explore the nine best herbal teas to help you fight off the cold and cough, with step-by-step guides on how to brew each one for optimal relief.

Ginger Tea: The Powerhouse for Cough Relief

When it comes to herbal teas that can fight off cold and cough, ginger stands at the top of the list. Known for its anti-inflammatory properties, ginger is a fantastic remedy for soothing a sore throat and calming coughs.

It has natural compounds like gingerol, which have antiviral properties, making it ideal for fighting off the viruses that often cause colds.

Step-by-Step Ginger Tea Recipe:

1. Peel and slice a small piece of fresh ginger root (about 1–2 inches).
2. Boil 1 cup of water in a pot and add the ginger slices.
3. Let it simmer for 10–15 minutes for a strong infusion.
4. Strain the tea into a cup, and optionally, add honey and lemon for extra soothing benefits.

Why it works: Ginger helps to open up your airways and reduces inflammation, making it easier to breathe. It also boosts your immune system and reduces throat irritation, which is especially helpful when you’re dealing with a persistent cough.

I’ve found that adding a little honey to ginger tea works wonders for soothing the throat, especially before bed. It’s one of my go-to remedies when I feel the first signs of a cold.

Peppermint Tea: Your Cold and Cough Ally

Peppermint tea is another fantastic option when you’re dealing with a cold and cough. Peppermint contains menthol, which has natural decongestant properties. It helps to break down mucus, making it easier to expel. Plus, its cool and refreshing flavor can provide instant relief, particularly when you’re feeling congested.

Step-by-Step Peppermint Tea Recipe:

1. Take a handful of fresh peppermint leaves or 1–2 teaspoons of dried peppermint.
2. Boil water in a kettle and pour it over the leaves in a teapot or cup.
3. Let it steep for 5–7 minutes.
4. Strain the leaves (if using fresh) and enjoy the refreshing tea.

Why it works: Menthol is not only soothing for sore throats but also helps to relieve nasal congestion, making it easier to breathe. It’s a natural muscle relaxant that can reduce coughing caused by tight chest muscles.

Common Mistakes to Avoid: One mistake I’ve made before is not letting peppermint steep long enough. Make sure you steep it for a good 5-7 minutes to really get the benefits of the menthol.

Chamomile Tea: The Relaxing Sore Throat Soother

Chamomile tea is often the go-to choice when it comes to relaxing before bed. This mild, fragrant tea has anti-inflammatory, antioxidant, and mild sedative effects. When you’re fighting off a cold, chamomile tea can help calm your body and ease throat irritation.

Step-by-Step Chamomile Tea Recipe:

1. Use 1–2 teaspoons of dried chamomile flowers or one chamomile tea bag.
2. Boil 1 cup of water and pour it over the flowers (or tea bag).
3. Let it steep for about 5 minutes, then strain (if using loose flowers).
4. Drink while warm, adding honey if you like for extra soothing benefits.

Why it works: Chamomile has natural antioxidants that can help boost your immune system. Additionally, its soothing properties can reduce the inflammation in your throat, making it easier to swallow and less prone to irritation.

Chamomile tea is my go-to if I’m feeling restless during a cold. It not only helps with my cough but also helps me get some much-needed sleep when I need it the most.

Lemon Balm Tea: Calm the Cough and Soothe the Throat

Lemon balm, a member of the mint family, is known for its ability to calm the nerves and reduce inflammation. For a cold or cough, lemon balm tea can help to reduce symptoms of anxiety that often come with feeling sick while also soothing an irritated throat.

Step-by-Step Lemon Balm Tea Recipe:

1. Use about 1 tablespoon of dried lemon balm leaves or one lemon balm tea bag.
2. Boil water and pour it over the leaves or bag in a cup.
3. Let it steep for 5 minutes, then strain if using loose leaves.
4. Drink while warm and add a little honey if desired.

Why it works: Lemon balm contains compounds that help to calm your throat and alleviate coughs. Its mild sedative effect is also great for helping you get some rest when you’re fighting off a cold.

Common Mistakes to Avoid: One common mistake is oversteeping lemon balm. It can become a bit bitter if left to steep for too long, so aim for 5 minutes.

Echinacea Tea: Boost Your Immunity

Echinacea is a well-known herb used to boost the immune system. It’s often taken as a supplement to fight off colds, but when brewed as a tea, it can help alleviate cold symptoms, particularly when consumed at the first sign of illness.

Step-by-Step Echinacea Tea Recipe:

1. Use 1–2 teaspoons of dried echinacea root or a tea bag.
2. Boil water and pour it over the echinacea.
3. Let it steep for about 10 minutes, as echinacea needs time to release its immune-boosting properties.
4. Strain and drink with honey or lemon to taste.

Why it works: Echinacea stimulates the immune system, helping to fight off cold viruses more effectively. It can reduce the severity of symptoms, particularly the cough and sore throat that often accompany a cold.

I always keep a stash of echinacea tea during the cold season, and I start drinking it as soon as I feel a scratchy throat coming on. It’s one of the best preventive herbs I’ve used.

Thyme Tea: Nature’s Antiseptic for Respiratory Health

Thyme is often overlooked when it comes to cold remedies, but it’s an incredibly effective herb for fighting off infections. Thyme tea can help loosen mucus, making it easier to expel, and its antiseptic properties fight the bacteria that can cause a sore throat.

Step-by-Step Thyme Tea Recipe:

1. Use 1 teaspoon of dried thyme or fresh thyme sprigs.
2. Boil water and pour it over the thyme.
3. Let it steep for 10 minutes, then strain and enjoy.

Why it works: Thyme contains essential oils with antibacterial properties that can help clear up respiratory infections and soothe throat irritation. It’s an effective remedy for coughs caused by viral or bacterial infections.

Turmeric Tea: Anti-Inflammatory Power for Cold Relief

Turmeric contains curcumin, a powerful anti-inflammatory compound that can help reduce throat inflammation and fight off infections. It’s not just for cooking; turmeric makes a fantastic tea when you’re feeling under the weather.

Step-by-Step Turmeric Tea Recipe:

1. Add 1 teaspoon of turmeric powder to a cup of hot water.
2. Stir well, and let it steep for 5–7 minutes.
3. Optional: Add black pepper to increase the absorption of curcumin, and honey for sweetness.

Why it works: Turmeric’s anti-inflammatory properties are perfect for calming a sore throat and reducing coughing. It’s also great for boosting the immune system during a cold.

Licorice Root Tea: A Sweet Relief for Sore Throat

Licorice root has been used for centuries as a remedy for coughs and sore throats. It has demulcent properties, which help coat and soothe an irritated throat, making it ideal for a persistent cough.

Step-by-Step Licorice Root Tea Recipe:

1. Use 1–2 teaspoons of dried licorice root.
2. Boil water and pour it over the root.
3. Let it steep for 10–15 minutes, then strain before drinking.

Why it works: Licorice root can help reduce inflammation in the throat and soothe irritation, providing relief for both dry and wet coughs.

Sage Tea: A Soothing Remedy for Respiratory Discomfort

Sage is another herb that has been used for centuries to treat respiratory issues. It has natural anti-inflammatory and antibacterial properties, making it excellent for soothing a sore throat and easing coughing.

Step-by-Step Sage Tea Recipe:

1. Use 1–2 teaspoons of dried sage or a few fresh leaves.
2. Boil water and pour it over the sage.
3. Let it steep for about 5 minutes and strain before drinking.

Why it works: Sage is known to calm throat irritation and reduce coughing, making it a great option when you’re feeling sick.

Herbal Tea Comparison Table

Common Mistakes to Avoid with Herbal Teas for Cold and Cough

Oversteeping Teas: Some herbal teas, like chamomile and lemon balm, can become bitter if left to steep for too long. Stick to the recommended brewing time for the best taste and benefits.

Using Too Much of the Herb: While herbs are beneficial, using too much can have the opposite effect. Stick to recommended amounts to avoid any potential side effects.

Ignoring Allergies: Some people may have allergies to certain herbs like peppermint or chamomile. Always ensure you’re not allergic to the ingredients before drinking the tea.

Conclusion

Herbal teas offer a comforting and effective way to alleviate the symptoms of cold and cough. From ginger’s immune-boosting properties to peppermint’s ability to clear congestion, each of these herbal teas brings something unique to the table.

Whether you’re brewing a cup of chamomile to relax or turning to echinacea for an immune boost, these natural remedies can provide soothing relief when you need it most.

Remember to drink your herbal tea regularly and stay hydrated throughout your illness. Don’t forget to consult with a healthcare professional if your symptoms persist or worsen.

• Ginger, peppermint, and chamomile are all great choices for soothing cold and cough symptoms.
• Always steep your herbs for the right amount of time and use the recommended amounts to avoid side effects.
• Natural remedies like herbal teas are a great way to complement your body’s healing process, but consult with your doctor if needed.

Have you tried any of these herbal teas for cold and cough relief? Share your experiences in the comments below, or let us know which tea works best for you!

FAQs

How often should I drink herbal tea for cold and cough?

You can drink herbal tea 2–3 times a day, especially when you’re experiencing symptoms. Just be sure to stay hydrated with water as well.

Can I drink herbal teas if I’m pregnant?

Some herbal teas may not be safe during pregnancy. Always check with your healthcare provider before consuming herbs like peppermint, ginger, or chamomile.

What’s the best herbal tea for a sore throat?

Ginger and chamomile tea are both great options for soothing sore throats due to their anti-inflammatory and calming properties.

Can herbal teas completely cure a cold or cough?

Herbal teas can help ease symptoms, but they may not cure the cold or cough completely. They should be used alongside proper rest, hydration, and other treatments as needed.

Can I add sugar to my herbal tea?

While honey is a better option for soothing the throat, small amounts of sugar are okay. However, try to avoid excessive sugar as it can irritate your throat further.