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 congestion.

Teas made from ingredients like eucalyptus, peppermint, and ginger are commonly used to help reduce inflammation and clear nasal passages. These herbs contain compounds that may help soothe irritation and ease breathing, making them a gentle alternative to over-the-counter medications. Drinking warm herbal tea can also provide comfort and help thin mucus, making it easier to drain.

For best results, it's advisable to use a combination of herbs and to consult with a healthcare provider if symptoms persist or worsen.

1. Ginger (Zingiber officinale)

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

The active compounds in ginger, such as gingerol and shogaol, possess anti-inflammatory and decongestant properties that help reduce nasal congestion and mucus production. When brewed into a warm tea, ginger can soothe the nasal passages and provide relief from irritation. It is often combined with other herbs like turmeric or honey to enhance its therapeutic effects.

Regular consumption of ginger tea can support the immune system and offer a natural, comforting remedy for a runny nose.

2. Thyme (Thymus vulgaris)

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

The tea is rich in essential oils, particularly thymol, which has strong antimicrobial and anti-inflammatory properties. When consumed regularly, thyme tea can help reduce nasal congestion and soothe irritation in the respiratory tract. It is often recommended as a natural remedy for colds and allergies that cause a runny nose.

However, it is important to consult with a healthcare professional before using thyme tea, especially for individuals with allergies or those taking medications.

3. Camellia (Camellia sinensis)

Camellia sinensis, the plant from which green tea is derived, is often used in herbal teas to support respiratory health, including alleviating symptoms of a runny nose.

These teas contain antioxidants and anti-inflammatory compounds that may help reduce nasal congestion and irritation. While they are not a cure for colds or allergies, they can provide soothing relief by promoting mucus drainage and reducing inflammation in the nasal passages. Some herbal blends combine Camellia sinensis with other herbs like eucalyptus or ginger to enhance their decongestant effects.

However, it is important to consult a healthcare professional before using these teas, especially for individuals with chronic respiratory conditions or those taking medications.

4. Stinging nettle (Urtica dioica)

Urtica dioica, commonly known as stinging nettle, is a herb that has been traditionally used for its various health benefits, including its potential to alleviate symptoms of a runny nose.

When brewed into a herbal tea, stinging nettle is believed to help reduce nasal congestion and inflammation due to its anti-inflammatory and antihistamine properties. The tea is often prepared by steeping dried nettle leaves in hot water, and it can be consumed several times a day for relief from allergy-related symptoms. Some studies suggest that the compounds in stinging nettle may support the immune system and help regulate mucus production.

While generally safe for most people, it is advisable to consult a healthcare professional before using nettle tea, especially for those with existing medical conditions or who are taking medications.

5. Salvia (Salvia officinalis)

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

The essential oils in sage, particularly thujone and camphor, possess antimicrobial and astringent properties that may reduce nasal secretions. Drinking sage tea can help soothe inflammation in the nasal passages and provide relief from excessive mucus production. It is often recommended as a natural remedy for colds and allergies that cause a runny nose.

However, it is important to consult a healthcare provider before using sage tea, especially for prolonged periods or in combination with other medications.

6. Rosemary (Rosmarinus officinalis)

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

The essential oils in rosemary, particularly camphor and cineole, possess anti-inflammatory and decongestant properties that can help reduce nasal congestion and soothe irritated nasal passages. When brewed into a tea, rosemary can provide a warming and aromatic effect, making it a comforting remedy for those suffering from colds or allergies. Its ability to improve circulation may also support the body's natural healing processes during respiratory ailments.

However, it is advisable to consult a healthcare professional before using rosemary tea, especially for individuals with sensitive systems or existing medical conditions.

7. Echinacea (Echinacea purpurea)

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

Herbal teas made from Echinacea purpurea are believed to help reduce the duration and severity of a runny nose, which is a common symptom of the common cold. The active compounds in echinacea, such as alkamides and polysaccharides, may help stimulate the immune system and reduce inflammation in the nasal passages. While some studies suggest potential benefits, the effectiveness of echinacea for runny nose can vary, and it is generally considered safe for short-term use.

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

8. Black elderberry (Sambucus nigra)

Sambucus nigra, also known as European elderberry, is commonly used in herbal teas to help alleviate symptoms of a runny nose, particularly during cold and flu seasons.

The tea is believed to have antiviral and anti-inflammatory properties that may reduce nasal congestion and mucus production. It is often combined with other herbs like echinacea or ginger to enhance its effectiveness. To prepare the tea, dried elderberries are typically steeped in hot water for several minutes, allowing the beneficial compounds to infuse into the liquid.

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

9. Fennel (Foeniculum vulgare)

Foeniculum vulgare, commonly known as fennel, is often used in herbal teas to help alleviate symptoms of a runny nose.

The essential oils in fennel, particularly anethole, have mild anti-inflammatory and decongestant properties that may help reduce nasal congestion and mucus production. When brewed as a tea, fennel can soothe the respiratory system and provide relief for those suffering from colds or allergies. It is typically prepared by steeping the seeds or dried leaves in hot water for several minutes.

While fennel tea is generally considered safe, it is advisable to consult a healthcare professional before use, especially for pregnant women or individuals with existing medical conditions.

10. Peppermint (Mentha piperita)

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

The essential oils in peppermint, particularly menthol, have a cooling effect that can help reduce nasal congestion and soothe irritated nasal passages. Drinking peppermint tea can promote clear breathing by relaxing the muscles around the airways and reducing inflammation. It is often recommended as a natural remedy for colds and allergies that cause excessive mucus production.

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