10 Best Herbal Teas For Runny Nose

Herbal teas can be a natural and effective remedy for a runny nose, often caused by allergies, colds, or sinus infections.

Common herbs such as eucalyptus, ginger, and chamomile are known for their decongestant and anti-inflammatory properties, helping to reduce nasal congestion and soothe irritated mucous membranes. Drinking warm herbal tea can also help to thin mucus and promote drainage, offering relief from postnasal drip and nasal irritation. Additionally, some herbal teas contain antioxidants and vitamins that support the immune system, potentially reducing the duration of cold symptoms.

While herbal teas are generally safe, it's advisable to consult a healthcare provider before use, especially for individuals with existing health conditions or those taking medications.

1. Urtica dioica

Urtica dioica, commonly known as stinging nettle, is a herbal plant that has been traditionally used for its various medicinal properties.

While it is not typically recommended as a primary remedy for a runny nose, some herbalists suggest using stinging nettle tea to help alleviate symptoms of allergic rhinitis or sinus congestion. The tea is believed to have anti-inflammatory and antihistamine effects, which may help reduce nasal secretions and soothe irritation. However, it is important to note that scientific evidence supporting its effectiveness for runny noses is limited, and it should not replace conventional treatments without consulting a healthcare professional.

As with any herbal remedy, it is advisable to start with a small amount and monitor for any adverse reactions.

2. Camellia sinensis

Camellia sinensis, the plant from which green and black teas are derived, contains bioactive compounds that may help alleviate symptoms of a runny nose.

While it is not a direct treatment for nasal congestion, its anti-inflammatory and antioxidant properties can support immune function and reduce irritation in the nasal passages. Some studies suggest that the polyphenols in Camellia sinensis may help reduce mucus production and thin nasal secretions, offering mild relief. Drinking herbal teas made from Camellia sinensis, such as green tea, can also provide hydration and soothe the throat, which is often affected during respiratory infections.

However, it is important to note that these effects are generally mild and should not replace medical treatment for persistent or severe nasal issues.

3. Echinacea purpurea

Echinacea purpurea, commonly known as purple coneflower, is a popular herbal remedy often used to support immune health and alleviate symptoms of the common cold, including a runny nose.

Its active compounds, such as alkamides, caffeic acid derivatives, and flavonoids, are believed to have anti-inflammatory and antiviral properties that may help reduce nasal congestion and mucus production. Herbal teas made from Echinacea purpurea are typically prepared by steeping the dried flowers or roots in hot water, and they are often consumed several times a day during the early stages of a cold. While some studies suggest that Echinacea may shorten the duration of cold symptoms, results can vary, and it is generally considered safe for most adults when used in moderation.

As with any herbal remedy, it is advisable to consult a healthcare professional before use, especially for individuals with allergies or those taking other medications.

4. Mentha piperita

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

Its essential oils, particularly menthol, have decongestant properties that can help reduce nasal congestion and soothe irritated nasal passages. Peppermint tea works by stimulating the mucous membranes, which can help drain excess mucus and clear the airways. It is often recommended as a natural remedy for mild colds and sinus issues due to its refreshing and invigorating effects.

However, it is important to consult with a healthcare professional before using peppermint tea, especially for individuals with asthma or gastrointestinal sensitivities.

5. Thymus vulgaris

Thymus vulgaris, commonly known as thyme, is a popular herb used in herbal teas to alleviate symptoms of a runny nose.

The essential oils in thyme, particularly thymol, have strong antimicrobial and anti-inflammatory properties that can help reduce nasal congestion and inflammation. When brewed into a tea, thyme can soothe the respiratory tract and provide relief from cold or allergy-related nasal discharge. It is often combined with other herbs like eucalyptus or ginger to enhance its decongestant effects.

However, individuals with allergies to the Lamiaceae family should exercise caution and consult a healthcare provider before using thyme-based remedies.

6. Eucalyptus globulus

Eucalyptus globulus, commonly known as eucalyptus or gum tree, is a popular ingredient in herbal teas due to its potent medicinal properties.

These teas are often used to alleviate symptoms of a runny nose by reducing nasal congestion and inflammation. The active compounds in eucalyptus, such as cineole, help to clear the airways and promote easier breathing. Drinking eucalyptus globulus tea can also soothe irritated nasal passages and reduce the frequency of sneezing.

However, it is important to consult a healthcare professional before using it, especially for pregnant women or individuals with existing health conditions.

7. Salvia officinalis

Salvia officinalis, commonly known as sage, has been traditionally used in herbal teas to help alleviate symptoms of a runny nose.

The plant contains compounds such as thujone and rosmarinic acid, which may have antimicrobial and anti-inflammatory properties that can reduce nasal congestion and mucus production. When brewed as a tea, sage can soothe the respiratory tract and provide a warming effect that helps clear nasal passages. It is often recommended as a natural remedy for colds and allergies, though it should be used with caution in pregnant women and those with certain health conditions.

Overall, sage herbal tea offers a gentle, traditional approach to managing a runny nose and supporting respiratory health.

8. Petroselinum crispum

Petroselinum crispum, commonly known as parsley, is often used in herbal teas to help alleviate symptoms of a runny nose.

The essential oils found in parsley, such as apiol and limonene, possess mild decongestant properties that can help reduce nasal congestion and mucus production. When brewed into a warm tea, parsley can soothe the respiratory tract and provide a refreshing, aromatic effect. It is particularly beneficial for individuals suffering from colds or allergies, as it may help clear nasal passages and ease breathing.

However, it is important to consume parsley tea in moderation, as excessive intake may cause gastrointestinal discomfort.

9. Rosmarinus officinalis

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

This aromatic plant contains compounds like cineole and camphor, which have decongestant properties that can help reduce nasal congestion and mucus production. Drinking rosemary tea may provide a soothing effect on the respiratory system, offering natural relief for those suffering from colds or allergies. It is often combined with other herbs such as thyme or eucalyptus to enhance its effectiveness.

However, it is important to consult a healthcare professional before using rosemary tea, especially for individuals with existing medical conditions or those taking medications.

10. Zingiber officinale

Zingiber officinale, commonly known as ginger, is a popular herbal ingredient used in teas to alleviate symptoms of a runny nose, often associated with colds or allergies.

Ginger tea works by helping to reduce inflammation in the nasal passages and can provide a warming effect that helps clear congestion. It also contains compounds like gingerol and shogaol, which have natural anti-inflammatory and antioxidant properties. Drinking ginger tea can help soothe irritation and ease breathing, making it a comforting remedy for nasal discomfort.

However, it is best consumed in moderation and may interact with certain medications, so consulting a healthcare provider is advisable for those with underlying health conditions.