10 Best Herbal Teas For Colds

Herbal teas are a natural and soothing remedy for alleviating cold symptoms, offering a gentle alternative to over-the-counter medications.

Common ingredients like echinacea, ginger, and peppermint are often included for their anti-inflammatory and decongestant properties. These teas can help reduce congestion, ease sore throats, and promote overall comfort during a cold. Many herbal teas are caffeine-free, making them suitable for consumption throughout the day.

While they may not cure a cold, they can support the immune system and provide relief from common symptoms.

1. Echinacea purpurea

Echinacea purpurea, commonly known as purple coneflower, is a popular herbal remedy often used to support the immune system and alleviate symptoms of colds.

Herbal teas made from echinacea are believed to help reduce the duration and severity of cold symptoms by boosting immune function and reducing inflammation. These teas are typically made by steeping dried echinacea roots or leaves in hot water, and they are often combined with other herbs like ginger or honey for added comfort. While some studies suggest echinacea may have mild benefits, its effectiveness can vary, and it is generally considered safe for most adults when used as directed.

As with any herbal remedy, it is advisable to consult a healthcare provider before use, especially for individuals with allergies or chronic health conditions.

2. Camellia sinensis

Camellia sinensis, the plant from which green, black, and white teas are derived, is often used in herbal teas to support the immune system during colds.

These teas contain antioxidants and anti-inflammatory compounds that may help reduce the severity and duration of cold symptoms. While they are not a cure for colds, they can provide soothing relief by promoting hydration and easing throat irritation. Some studies suggest that the caffeine and polyphenols in Camellia sinensis may help fight viral infections.

However, it's important to note that herbal teas made from Camellia sinensis should not replace medical treatment for more severe respiratory illnesses.

3. Foeniculum vulgare

Foeniculum vulgare, commonly known as fennel, is a popular herb used in herbal teas to help alleviate symptoms of colds.

Its essential oils, particularly anethol, possess antispasmodic and anti-inflammatory properties that can soothe sore throats and reduce congestion. Fennel tea is often consumed warm to help ease coughing and promote respiratory comfort. It is also believed to support digestion, which can be beneficial when someone is recovering from a cold.

While fennel tea is generally safe for most people, it is advisable to consult a healthcare professional before use, especially for those with existing health conditions or who are pregnant.

4. Thymus vulgaris

Thymus vulgaris, commonly known as thyme, is a popular herb used in herbal teas to help alleviate symptoms of colds due to its antimicrobial and expectorant properties.

The essential oils in thyme, particularly thymol, have been shown to possess antibacterial and antiviral effects that may help combat respiratory infections. Drinking thyme tea can soothe a sore throat, reduce congestion, and ease coughing, making it a natural remedy for cold relief. It is often combined with other herbs like lemon or honey to enhance its flavor and therapeutic benefits.

While thyme tea is generally safe, it is advisable to consult a healthcare professional before use, especially for individuals with existing medical conditions or those taking medications.

5. Zingiber officinale

Zingiber officinale, commonly known as ginger, is a popular herbal ingredient used in teas to help alleviate cold symptoms.

Ginger tea is often consumed for its warming properties, which can help soothe a sore throat and reduce congestion. The active compounds in ginger, such as gingerol and shogaol, possess anti-inflammatory and antioxidant effects that may help reduce the severity of cold symptoms. It is typically prepared by steeping fresh or dried ginger root in hot water, and can be enhanced with honey or lemon for added flavor and benefits.

While ginger tea is generally safe for most people, it may interact with certain medications, so it is advisable to consult a healthcare provider before regular use.

6. Rosmarinus officinalis

Rosmarinus officinalis, commonly known as rosemary, is a fragrant herb often used in herbal teas to support the immune system during colds.

Its essential oils, such as camphor and cineole, possess antimicrobial and anti-inflammatory properties that can help alleviate symptoms like congestion and sore throat. Rosemary tea is typically prepared by steeping fresh or dried leaves in hot water, making it a simple and accessible remedy. It is often combined with other herbs like thyme or eucalyptus to enhance its therapeutic effects.

While rosemary tea is not a cure for colds, it can provide soothing relief and support the body's natural healing process.

7. Mentha piperita

Mentha piperita, commonly known as peppermint, is a popular herb used in herbal teas to alleviate symptoms of colds.

Peppermint tea is valued for its refreshing aroma and cooling effect, which can help soothe a sore throat and reduce nasal congestion. It contains menthol, a compound that acts as a decongestant and can ease breathing in individuals suffering from colds. The tea also has mild antiviral properties that may support the body's immune response.

Regular consumption of peppermint tea can provide relief from mild cold symptoms and promote overall respiratory comfort.

8. Sambucus nigra

Sambucus nigra, commonly known as European elderberry, is a popular herbal remedy used in teas to support immune health and alleviate cold symptoms.

The berries are rich in antioxidants, vitamins, and flavonoids, which may help reduce the severity and duration of colds. When brewed into a tea, elderberry can soothe sore throats and ease congestion, making it a comforting option during illness. However, it is important to use it in moderation and consult a healthcare provider, especially for those with chronic conditions or allergies.

While not a cure for colds, elderberry tea is often used as a natural complement to support the body's healing process.

9. Urtica dioica

Urtica dioica, commonly known as stinging nettle, is a versatile herb that has been traditionally used in herbal teas to support immune health and alleviate cold symptoms.

When brewed into a tea, stinging nettle can help reduce inflammation and soothe sore throats, making it a beneficial remedy during colds. The tea is rich in antioxidants, vitamins, and minerals that may help boost the body's defenses against viral infections. Its mild, earthy flavor makes it a pleasant and soothing beverage to consume throughout the day.

While it is generally safe for most people, it is advisable to consult a healthcare professional before using it, especially for those with allergies or chronic health conditions.

10. Glycyrrhiza glabra

Glycyrrhiza glabra, commonly known as licorice root, is a traditional herbal remedy often used in teas to alleviate symptoms of colds and respiratory infections.

This herb contains compounds such as glycyrrhizin, which may help reduce inflammation in the throat and ease coughing. Licorice root tea is typically prepared by steeping the dried root in hot water, and it is often combined with other herbs like eucalyptus or ginger for enhanced benefits. While it can soothe sore throats and loosen mucus, excessive consumption may lead to side effects such as increased blood pressure due to its mild corticosteroid-like effects.

As a complementary therapy, licorice root tea is widely used in herbal medicine to support the body's natural healing processes during colds.