10 Best Herbal Teas For Colds

Herbal teas are a natural and soothing remedy for cold symptoms, offering gentle relief without the harsh side effects of over-the-counter medications.

Common ingredients like echinacea, ginger, and elderflower are believed to support the immune system and reduce congestion. Many herbal teas also contain anti-inflammatory and antioxidant properties that can help ease sore throats and reduce fever. To maximize their benefits, it's best to drink these teas warm and in moderation, often paired with honey or lemon for added comfort.

While they may not cure a cold, herbal teas can provide symptomatic relief and promote overall wellness during illness.

1. Echinacea (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.

This flowering plant, native to North America, contains bioactive compounds such as alkamides, caffeic acid derivatives, and polysaccharides, which may help reduce the duration and severity of cold symptoms. Herbal teas made from echinacea are typically consumed at the first sign of a cold to potentially prevent its progression. However, while some studies suggest it may offer mild benefits, the evidence is not conclusive, and results can vary among individuals.

It is important to consult a healthcare provider before using echinacea, especially for those with allergies or taking other medications.

2. Thyme (Thymus vulgaris)

Thymus vulgaris, commonly known as thyme, is a popular herb used in herbal teas to help alleviate symptoms of colds and respiratory infections.

The tea is prized for its strong, aromatic flavor and its rich content of antioxidants, vitamins, and essential oils, such as thymol, which have antimicrobial and anti-inflammatory properties. Drinking thyme tea can help 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 ginger or lemon to enhance its therapeutic effects.

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

3. Camellia (Camellia sinensis)

Camellia sinensis, the plant from which green and black teas are derived, contains bioactive compounds that may support the immune system and alleviate cold symptoms.

Herbal teas made from Camellia sinensis are often rich in antioxidants like catechins, which can help reduce inflammation and fight viral infections. These teas can soothe sore throats and ease congestion when consumed warm, providing comfort during a cold. While they are not a cure for colds, they may help shorten the duration of symptoms and promote hydration.

However, it is important to note that Camellia sinensis teas should complement, not replace, conventional medical treatments for colds.

4. Rosemary (Rosmarinus officinalis)

Rosmarinus officinalis, commonly known as rosemary, is a popular herb used in herbal teas to help alleviate symptoms of colds.

This aromatic plant contains compounds like rosmarinic acid and flavonoids, which possess antimicrobial and anti-inflammatory properties. Rosemary tea is often consumed to help clear nasal congestion, reduce fever, and boost the immune system. Its warming properties make it a comforting remedy during cold seasons.

While it may not cure a cold, rosemary tea can support the body’s natural healing process and provide soothing relief.

5. Stinging nettle (Urtica dioica)

Urtica dioica, commonly known as stinging nettle, is a traditional herbal remedy that has been used for centuries to support immune health and alleviate cold symptoms.

When brewed into a herbal tea, stinging nettle may help reduce inflammation and soothe sore throats due to its high concentration of antioxidants and anti-inflammatory compounds. This tea is often recommended for its ability to promote sweating, which can help reduce fever and ease congestion associated with colds. While it is generally safe for most people, individuals with allergies to plants in the Urticaceae family should exercise caution.

Incorporating urtica dioica herbal tea into a holistic approach to cold care may offer natural relief alongside other supportive practices.

6. Ginger (Zingiber officinale)

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

Ginger tea is valued for its warming properties and ability to soothe sore throats, reduce inflammation, and ease congestion. It contains compounds like gingerol and shogaol, which have antimicrobial and antioxidant effects that may help fight off viral infections. Drinking ginger tea can also help stimulate the immune system and provide relief from nausea often associated with colds.

For best results, it is often recommended to combine ginger with other herbs like honey, lemon, or turmeric to enhance its therapeutic benefits.

7. Black elderberry (Sambucus nigra)

Sambucus nigra, commonly known as European elderberry, is a popular herbal ingredient used in teas to help alleviate symptoms of colds.

This plant is rich in antioxidants, vitamins, and flavonoids, which support the immune system and may reduce the duration and severity of cold symptoms. Elderberry tea is often consumed during the cold and flu season to boost immunity and promote respiratory health. The tea can be made by steeping dried elderberries in hot water, and some formulations may include additional herbs like echinacea or ginger for enhanced benefits.

While generally safe when consumed in moderation, it is important to consult a healthcare provider before using elderberry tea, especially for those with allergies or chronic health conditions.

8. Peppermint (Mentha piperita)

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

The tea is valued for its soothing properties, which can help reduce congestion and ease throat irritation. Peppermint contains menthol, which has a cooling effect and may help open up the airways, making it easier to breathe. It is often recommended as a natural remedy for sore throats and headaches associated with colds.

However, it is important to consult a healthcare professional before using peppermint tea, especially for children or individuals with certain medical conditions.

9. Fennel (Foeniculum vulgare)

Foeniculum vulgare, commonly known as fennel, is often used in herbal teas to help alleviate symptoms of colds due to its mild expectorant and anti-inflammatory properties.

The seeds of the fennel plant are typically dried and brewed into a warm tea, which can help soothe a sore throat and ease coughing by loosening mucus in the respiratory tract. Additionally, fennel tea is believed to support digestion and may help reduce congestion when consumed regularly during a cold. Its warm, slightly sweet flavor makes it a comforting remedy for those seeking natural relief from cold symptoms.

While it is generally safe for most people, individuals with allergies to related plants should exercise caution before using fennel tea.

10. Salvia (Salvia officinalis)

Salvia officinalis, commonly known as sage, has been traditionally used in herbal teas to help alleviate symptoms of colds due to its antimicrobial and anti-inflammatory properties.

The tea is often prepared by steeping fresh or dried sage leaves in hot water, allowing the beneficial compounds such as flavonoids and essential oils to infuse into the liquid. Sage tea is believed to help reduce congestion, soothe sore throats, and support the immune system, making it a popular remedy during cold and flu seasons. Some studies suggest that sage may have a mild antiviral effect, although more research is needed to confirm its efficacy.

While generally safe in moderate amounts, excessive consumption of sage tea may cause gastrointestinal discomfort or interact with certain medications.