10 best herbal teas for runny nose

A soothing cup of herbal tea is just what the doctor ordered for a runny nose.

Peppermint tea is a top pick, as it helps to calm nasal passages and reduce congestion. Ginger tea is another excellent choice, as it possesses natural anti-inflammatory properties that aid in alleviating sinus pressure. Echinacea tea is also a great option, as it boosts the immune system and fights off underlying infections that could be contributing to a runny nose.

Additionally, Neti tea, made from the leaves of the nettle plant, has natural antihistamine properties that help to reduce nasal secretions.

1. Peppermint

Peppermint tea combats runny noses due to its menthol content, a natural decongestant.

This potent substance shrinks swollen blood vessels in the nasal passages, reducing mucus production. Simultaneously, menthol soothes irritated nasal lining, providing instant relief. By promoting easy breathing, peppermint tea creates a comforting experience for those suffering from a runny nose.

Its dual action of minimizing mucus and calming irritation makes peppermint tea an ideal natural remedy.

Right below you will find a list of the most important parts in peppermint tea that help with runny nose.

• Leaves: Rich in menthol, the leaves bring a cooling sensation that helps clear up a runny nose.
• Flowers: Containing rosmarinic acid, the flowers have anti-inflammatory properties that soothe irritation in nasal passages.
• Seeds: Packed with essential oils, the seeds provide strong aromatherapy benefits that help alleviate congestion.

The list below shows the primary active constituents in peppermint tea that aid with runny nose.

• Menthol: Acts as a natural decongestant and helps to thin mucus, making it easier to expel.
• Rosmarinic acid: Has anti-inflammatory properties that can help reduce swelling in the nasal passages, helping to alleviate a runny nose.
• Limonene: Helps to boost the immune system and has been shown to have antibacterial properties, which can help to fight off infections that may be causing a runny nose.
• Eugenol: Has antispasmodic properties that can help to relax the muscles in the nasal passages, reducing congestion.
• L-menthone: Provides a cooling sensation that can help to soothe irritated nasal passages, providing relief from a runny nose.

The following recipe gives a procedure to make a basic peppermint tea for runny nose.

1. Measure - Boil 8 ounces of water and let cool to 175-185°F.
2. Select - Choose 1 tablespoon of crushed dried peppermint leaves or 1 peppermint tea bag.
3. Steep - Place peppermint leaves or tea bag in a cup and pour hot water over it, letting it steep for 5-10 minutes.
4. Remove - Discard peppermint leaves or tea bag after steeping.
5. Serve - Sip warm peppermint tea, up to 3 times a day, to help relieve a runny nose.

2. Eucalyptus

Eucalyptus tea contains eucalyptus oil, a natural decongestant and anti-inflammatory agent.

This oil works by reducing swelling in the nasal passages, providing relief to the stuffed or runny nose. Moreover, it loosens mucus, making it easier to expel. Additionally, eucalyptus tea's heat soothes inflammation and irritation in the throat, providing further comfort.

Its active components enter the body through inhalation and direct contact with the throat, leading to the alleviation of symptoms associated with a runny nose.

Right below you will find a list of the most important parts in eucalyptus tea that help with runny nose.

• Leaves: The eucalyptus leaves contain oil with properties that help alleviate symptoms of a runny nose.
• Bark: The bark of eucalyptus contains tannins that have astringent properties, helping to shrink inflamed tissue and relieve a runny nose.
• Buds: Eucalyptus buds are rich in flavonoids, which have anti-inflammatory properties that help reduce the production of mucus and relieve a runny nose.
• Flowers: Eucalyptus flowers are a natural source of antioxidants that help boost the immune system, reducing the severity and duration of a runny nose.
• Seeds: Eucalyptus seeds contain essential oils with antimicrobial properties that help fight off infections that cause a runny nose.

The list below shows the primary active constituents in eucalyptus tea that aid with runny nose.

• Eucalyptus Oil: It contains a compound called cineole, which helps to reduce inflammation and congestion in the nasal passages, providing relief from a runny nose.
• Flavonoids: These antioxidants have anti-inflammatory properties that can help alleviate symptoms of a runny nose by reducing swelling in the nasal passages.
• Tannins: They have astringent properties that can help tighten and dry up mucous membranes, providing relief from a runny nose.

The following recipe gives a procedure to make a basic eucalyptus tea for runny nose.

1. In a saucepan, combine 2 cups of water and 1 tablespoon of dried eucalyptus leaves; bring to a boil.
2. Reduce heat and let it simmer for 10-15 minutes.
3. Strain the tea to remove the leaves, then add honey and lemon juice to taste.
4. Let the tea cool down to a drinkable temperature.
5. Sip the tea slowly to alleviate a runny nose.

3. Elderberry

Elderberry tea provides relief for a runny nose due to its anti-inflammatory properties, which reduce swelling in the nasal passages.

This tea's rich antioxidant content strengthens the immune system, helping the body fight off infections that cause excess mucus production. Furthermore, elderberry tea exhibits antiviral and antibacterial effects, directly attacking the pathogens responsible for a runny nose. Additionally, elderberry tea soothes irritation in the nasal passages, reducing the body's need to produce excessive mucus as a protective mechanism.

Ultimately, drinking elderberry tea alleviates runny noses by bolstering the immune system, suppressing inflammation, and combating infection.

Right below you will find a list of the most important parts in elderberry tea that help with runny nose.

• Flowers: Rich in antioxidants, the flowers contain anthocyanins and flavonoids that help alleviate inflammation in the respiratory tract, reducing runny nose.
• Berries: High in vitamin C, the berries boost the immune system and have antiviral properties that help combat viral infections causing a runny nose.
• Leaves: Packed with tannins and antioxidants, the leaves have astringent properties that help soothe and tighten mucous membranes, providing relief from a runny nose.
• Bark: Containing essential oils and alkaloids, the bark has expectorant and anti-catarrhal properties that help clear congestion and relieve a runny nose.
• Roots: Rich in minerals and antioxidants, the roots offer demulcent properties that soothe irritated mucous membranes, reducing inflammation and a runny nose.

The list below shows the primary active constituents in elderberry tea that aid with runny nose.

• Flavonoids: These are powerful antioxidants that have anti-inflammatory effects, which can help reduce inflammation in the nasal passages and alleviate a runny nose.
• Anthocyanins: These are antioxidant pigments that have been shown to have antiviral and anti-inflammatory properties, which can help fight off viruses that cause a runny nose.
• Vitamin C: This vitamin is an antioxidant that can boost the immune system and help reduce inflammation, which can help alleviate a runny nose.
• Chlorogenic acid: This compound has antioxidant and anti-inflammatory properties, which can help reduce inflammation in the nasal passages and alleviate a runny nose.
• Rutin: This flavonoid has antioxidant and anti-inflammatory effects, which can help reduce inflammation and alleviate symptoms of a runny nose.

The following recipe gives a procedure to make a basic elderberry tea for runny nose.

1. In a saucepan, combine 2/3 cup of dried elderberries, 3 cups of water, and 1-2 cinnamon sticks; bring to a boil.
2. Reduce heat, cover, and simmer for 30 minutes.
3. Remove from heat and let the mixture cool for 10 minutes.
4. Strain the tea through a fine-mesh sieve, pressing the solids to extract as much liquid as possible.
5. Discard solids and stir in honey and lemon juice to taste; enjoy up to 3 times a day.

4. Ginger

Ginger tea brings immediate relief to a runny nose due to its potent natural oils, specifically gingerol and shaogalol.

These compounds contain strong anti-inflammatory properties that work directly on the nasal passages, reducing inflammation and swelling. Gingerol also acts as a natural antihistamine, countering the body's allergic response that triggers a runny nose. Additionally, ginger tea soothes the throat and alleviates irritation, while its warm temperature helps to clear congestion and open up blocked nasal passages.

Thus, ginger tea proves an effective, natural solution for a runny nose.

Right below you will find a list of the most important parts in ginger tea that help with runny nose.

• Rhizomes: The underground stem of ginger, rich in bioactive compounds, is used in medicinal tea for runny nose due to its anti-inflammatory properties that can help alleviate irritation in the nasal passages.
• Roots: The fleshy, spindle-shaped ginger roots contain potent oils and phenol compounds, making them an ideal addition to medicinal tea for runny nose, as they have proven antimicrobial and expectorant effects.
• Leaves: Ginger leaves are a lesser-known source of beneficial polyphenols, and when steeped in hot water, they release soothing compounds that can help reduce inflammation and mucus production, providing relief for a runny nose.
• Flowers: Ginger flowers, while not as commonly used as the roots or rhizomes, are a fragrant and flavorful addition to medicinal tea for runny nose, containing active compounds that demonstrate antiviral activity, potentially aiding in alleviating cold and flu symptoms.
• Seeds: Ginger seeds, although not often used in teas, provide a potent source of gingerol and shogaol. As such, they can be used as a natural remedy for runny noses when added to medicinal teas, as they can effectively reduce mucus membrane inflammation.

The list below shows the primary active constituents in ginger tea that aid with runny nose.

• Gingerols: Gingerols have anti-inflammatory properties that can help reduce swelling in the nasal passages, allowing for easier breathing and less mucus production.
• Shogaols: Shogaols act as natural decongestants, helping to clear blocked nasal passages and relieve symptoms of a runny nose.
• Zingerone: Zingerone has antiviral properties that can help protect against the common cold and other respiratory infections, reducing the likelihood of developing a runny nose in the first place.
• Paradols: Paradols have natural pain-relieving properties that can help alleviate any discomfort or pain associated with a runny nose.

The following recipe gives a procedure to make a basic ginger tea for runny nose.

1. Peel and slice 1 inch of fresh ginger, then bring 2 cups of water to a boil in a saucepan.
2. Add the ginger slices to the boiling water, reduce heat to low, and let it simmer for 15 minutes.
3. Remove the saucepan from heat, then stir in 1 teaspoon of honey and the juice of half a lemon.
4. Strain the tea into a cup, discarding the ginger pieces.
5. Sip the tea while it's still warm, enjoying the soothing effects on your runny nose.

5. Licorice

Licorice tea relieves a runny nose due to its active compounds, primarily glycyrrhizin.

This compound exhibits anti-inflammatory properties, reducing swelling in the nasal passages and alleviating excess mucus production. Moreover, licorice tea soothes irritated membranes in the nose and throat, providing immediate comfort. Additionally, it enhances immune function, helping the body combat infections that often cause runny noses.

Lastly, licorice tea offers an expectorant effect, aiding in the removal of mucus and phlegm from the respiratory tract.

Right below you will find a list of the most important parts in licorice tea that help with runny nose.

• Roots: The roots of the licorice plant contain glycyrrhizin, a compound with anti-inflammatory properties that can help relieve irritation in the nose and reduce runny nose.
• Leaves: The leaves of the licorice plant have expectorant and soothing properties that can help clear phlegm and alleviate a runny nose.
• Flowers: The flowers of the licorice plant contain flavonoids that have antioxidant and anti-inflammatory effects, making them useful for soothing a runny nose.
• Seeds: The seeds of the licorice plant are rich in phytonutrients that can help reduce inflammation and mucus production, providing relief for a runny nose.

The list below shows the primary active constituents in licorice tea that aid with runny nose.

• Glycyrrhizin: This compound has anti-inflammatory properties that can help reduce inflammation in the nasal passages, thereby alleviating a runny nose.
• Flavonoids: These compounds have antioxidant and anti-inflammatory properties that can help reduce inflammation and mucus production in the nasal passages.
• Chalcones: These compounds have antimicrobial and anti-inflammatory properties that can help fight off infections and reduce inflammation in the nasal passages.
• Saponins: These compounds can help break up mucus and relieve congestion in the nasal passages.
• Phenolic acids: These compounds have antioxidant and anti-inflammatory properties that can help reduce inflammation and mucus production in the nasal passages.

The following recipe gives a procedure to make a basic licorice tea for runny nose.

1. In a pot, boil 2 cups of water for 5 minutes.
2. Add 2 teaspoons of dried licorice root, then reduce heat and simmer for 10-15 minutes.
3. Strain the tea to remove the licorice root.
4. Optionally, add honey or lemon to taste.
5. Drink the tea while warm, up to three times a day, to help soothe a runny nose.

6. Echinacea

Echinacea tea assists in alleviating a runny nose due to its anti-inflammatory and immune-boosting properties.

This herbal tea contains phenols, which have an anti-inflammatory effect that helps reduce swelling in the nasal passages, thereby decreasing mucus production. Additionally, echinacea stimulates the immune system by enhancing the activity of white blood cells, allowing the body to fight off infections causing a runny nose. Furthermore, echinacea has been shown to inhibit the Phosphodiesterase-4 (PDE-4) enzyme, reducing inflammation and mucus secretion.

Consequently, these combined actions of echinacea tea make it an effective natural remedy for a runny nose.

Right below you will find a list of the most important parts in echinacea tea that help with runny nose.

• Roots: The roots of echinacea contain active compounds that boost the immune system, providing relief for a runny nose.
• Flowers: The echinacea flowers have anti-inflammatory properties that help alleviate nasal congestion and reduce runny nose.
• Leaves: The leaves of echinacea are used in medicinal teas to treat upper respiratory infections, helping to dry up a runny nose.
• Buds: Echinacea buds provide a rich source of antioxidants, which support the body's response to infections causing runny noses.

The list below shows the primary active constituents in echinacea tea that aid with runny nose.

• Echinacea Alkamides: These are anti-inflammatory compounds that can help reduce swelling in the nasal passages, alleviating a runny nose.
• Echinacea Polysaccharides: These compounds have immune-stimulating properties that can help the body fight off infections, often a cause of a runny nose.
• Echinacea Cichoric Acid: This is an antioxidant that can help reduce oxidative stress and inflammation, providing relief from a runny nose.
• Echinacea Essential Oils: These oils have antibacterial and antiviral properties that can help eliminate the cause of a runny nose.
• Echinacea Flavonoids: These are antioxidants that can help reduce inflammation and strengthen the immune response, providing relief from a runny nose.

The following recipe gives a procedure to make a basic echinacea tea for runny nose.

1. In a saucepan, combine 2 cups of water and 2 tablespoons of dried echinacea flowers or 4 echinacea tea bags.
2. Bring the mixture to a boil, then reduce heat and let it simmer for 15 minutes.
3. Remove the saucepan from heat and strain the tea, discarding the solids.
4. Stir in honey and lemon juice to taste, if desired.
5. Serve the tea hot, and enjoy its soothing effects on a runny nose.

7. Goldenseal

Goldenseal tea combats runny noses due to its anti-inflammatory and antibacterial properties, derived from its active alkaloids, namely berberine and hydrastine.

These alkaloids work together to reduce inflammation in the nasal passages, providing relief from excessive mucus production. Moreover, goldenseal's antibacterial properties help eliminate the underlying bacterial infection causing the runny nose. As a result, the immune system becomes better equipped to fight off invading pathogens, promoting overall respiratory health.

Ultimately, goldenseal tea's synergistic effects on inflammation and bacterial infections make it an effective natural remedy for a runny nose.

Right below you will find a list of the most important parts in goldenseal tea that help with runny nose.

• Roots: Goldenseal roots contain berberine, a compound known for its anti-inflammatory properties that can help alleviate swelling in the nasal passages.
• Rhizomes: The rhizomes of goldenseal have immune-boosting alkaloids, making them effective in reducing mucus production and relieving a runny nose.
• Leaves: The leaves of goldenseal are rich in antioxidants and volatile oils that can soothe inflamed nasal tissues and provide relief from a runny nose.
• Flowers: Goldenseal flowers contain flavonoids, known for their antimicrobial and anti-inflammatory properties, which can help reduce nasal congestion and runny nose.

The list below shows the primary active constituents in goldenseal tea that aid with runny nose.

• Berberine: This alkaloid has anti-inflammatory properties, which can help reduce swelling in the nasal passages and alleviate a runny nose.
• Hydrastine: This alkaloid acts as a natural decongestant, helping to relieve nasal congestion and reduce runny noses.
• Canadine: This alkaloid has astringent properties, which can help tighten and dry up mucous membranes, providing relief from a runny nose.

The following recipe gives a procedure to make a basic goldenseal tea for runny nose.

1. In a saucepan, boil 1 cup of water for 3-5 minutes.
2. Add 1-2 teaspoons of dried goldenseal root to the boiling water.
3. Reduce heat and let the mixture simmer for 10-15 minutes.
4. Strain the tea to remove solids, then let it cool for 2-3 minutes.
5. Sip the goldenseal tea slowly, up to three times a day, for runny nose relief.

8. Yarrow

Yarrow tea brings immediate relief to a runny nose due to its potent astringent and anti-inflammatory properties, derived from the active compounds in yarrow plants.

These compounds, including flavonoids and sesquiterpene lactones, work together to constrict the blood vessels in the nasal passages, thereby reducing the flow of mucus. Moreover, yarrow tea boasts expectorant qualities that help drain excess mucus from the respiratory tract and alleviate congestion. Furthermore, its antimicrobial and antiviral effects provide an additional layer of defense by hindering the growth of infection-causing agents, contributing to the termination of a runny nose.

Lastly, the soothing warmth of yarrow tea, when consumed, acts as a natural decongestant, further aiding in the reduction of nasal discharge.

Right below you will find a list of the most important parts in yarrow tea that help with runny nose.

• Flowers: Rich in azulene, flowers help alleviate symptoms of runny nose by reducing inflammation.
• Leaves: Containing anti-inflammatory and antiviral properties, leaves help soothe irritation and combat the cause of a runny nose.
• Stems: High in antioxidants, stems aid in strengthening the immune system and easing congestion.
• Seeds: Packed with essential oils, seeds offer relief from nasal congestion and support overall respiratory health.
• Rhizomes: Abundant in therapeutic compounds, rhizomes help reduce mucus production and relieve symptoms of runny nose.

The list below shows the primary active constituents in yarrow tea that aid with runny nose.

• Flavonoids: Flavonoids in yarrow tea have anti-inflammatory properties that can help reduce swelling in the nasal passages, alleviating a runny nose.
• Tannins: Tannins found in yarrow have astringent properties, which can help tighten and dry up nasal tissues, providing relief from a runny nose.
• Volatile Oils: These oils, including alpha-pinene and sabinene, have been found to have decongestant and antispasmodic effects, helping to clear up a runny nose.
• Alkaloids: Yarrow contains alkaloids, such as protyerin, that provide a mild numbing effect, which can help to soothe a runny and irritated nose.

The following recipe gives a procedure to make a basic yarrow tea for runny nose.

1. Harvest dried yarrow flowers and leaves, or use 2 teaspoons of dried yarrow per cup of water.
2. Place yarrow in a tea infuser or loose in a teapot.
3. Pour boiling water over the yarrow and let it steep for 10 minutes.
4. Remove the infuser or strain the tea.
5. Drink the tea up to three times a day for a runny nose.

9. Marshmallow

Marshmallow tea, derived from the Althaea officinalis plant, contains mucilage that soothes inflamed throat tissues.

This mucilage, when in contact with water, forms a gel-like substance that coats and protects the mucous membranes, providing instant relief. Native to Europe, the marshmallow plant has long been used in traditional medicine for treating respiratory conditions, given its anti-inflammatory and demulcent properties. Inhaling the steam from marshmallow tea further aids in clearing the nasal passages and alleviating congestion.

Lastly, the hydrating effect of the tea thins out the mucus, making it easier to expel and reducing the duration of a runny nose.

Right below you will find a list of the most important parts in marshmallow tea that help with runny nose.

• Leaves: Rich in soothing mucilage, marshmallow leaves help alleviate a runny nose by providing a coating effect in the throat and nasal passages.
• Flowers: Marshmallow flowers contain anti-inflammatory flavonoids that can help reduce nasal inflammation, resulting in a decrease in runny noses.
• Roots: High in mucilage and antioxidant compounds, marshmallow roots offer a demulcent effect, soothing irritated mucous membranes and reducing excessive mucus production.
• Seeds: Packed with beneficial mucilage, marshmallow seeds provide a protective layer to inflamed nasal tissues, easing congestion and discomfort associated with a runny nose.

The list below shows the primary active constituents in marshmallow tea that aid with runny nose.

• Mucilage: The slimy substances found in marshmallow tea act as a demulcent, which can help soothe and protect inflamed mucous membranes in the nasal passages, relieving a runny nose.
• Ascorbic acid: Marshmallow tea contains small amounts of vitamin C, which can boost the immune system and help the body fight off infections that may cause a runny nose.
• Flavonoids: These antioxidants found in marshmallow tea have anti-inflammatory properties, which may help alleviate inflammation in the nasal passages and reduce runny noses.

The following recipe gives a procedure to make a basic marshmallow tea for runny nose.

1. In a saucepan, combine 2 cups of water, 1 tablespoon of dried marshmallow root, and 1 tablespoon of dried elderflowers; simmer for 15 minutes.
2. Strain the tea into a cup, discarding the solids.
3. Stir in 1 teaspoon of honey and the juice of 1/2 a lemon.
4. Allow the tea to cool slightly before drinking.
5. Sip the tea slowly, enjoying its soothing and potentially nose-clearing effects.

10. Plantain

Plantain tea brings immediate relief to a runny nose due to its natural anti-inflammatory properties, derived from bioactive compounds like flavonoids and mucilage.

These substances reduce swelling in the nasal passages, restricting the excessive production of mucus. Moreover, plantain tea possesses antibacterial qualities that combats infection, often a root cause of runny noses. The tea's soothing effect coats the throat and nasal lining, providing further protection while calming irritation.

Lastly, plantain tea's expectorant characteristics help clear out excess mucus, ensuring a quicker recovery.

Right below you will find a list of the most important parts in plantain tea that help with runny nose.

• Leaves: Rich in vitamin C and mucilage, leaf tea soothes irritated nasal passages and supports the immune system.
• Flowers: Containing antioxidants and anti-inflammatory properties, flower tea helps alleviate congestion and reduces inflammation causing runny nose.
• Seeds: Loaded with vitamins and antioxidants, seed tea offers a natural source to relieve irritation and combat symptoms of a runny nose.
• Bark: Known for its analgesic and expectorant properties, bark tea relieves irritation and clears mucus in the respiratory tract, helping with runny noses.

The list below shows the primary active constituents in plantain tea that aid with runny nose.

• Mucilage: The mucilage in plantain tea helps to soothe and coat the mucous membranes, providing relief from a runny nose by reducing inflammation and irritation.
• Tannins: The astringent properties of plantain tea's tannins can help to constrict blood vessels and reduce the amount of fluid secreted in the nasal passages.
• Flavonoids: Plantain tea's flavonoids, such as luteolin and apigenin, have been shown to have anti-inflammatory and antioxidant effects that can help alleviate symptoms of runny noses by reducing inflammation in the nasal passages.
• Saponins: The saponins in plantain tea can help to loosen and remove mucus from the respiratory tract, thereby easing congestion and nasal discharge.
• Vitamin C: Plantain tea is a good source of vitamin C, which has natural antihistamine and immune-boosting properties that can help combat the viruses that cause runny noses and promote recovery.

The following recipe gives a procedure to make a basic plantain tea for runny nose.

1. Peel and slice 2 ripe plantains, then simmer in 4 cups of water for 15 minutes.
2. Strain the plantain mixture to separate solids, retaining the liquid as plantain tea.
3. Optionally, add honey or lemon to taste for improved flavor.
4. Divide the tea into 4 equal servings of 1 cup each.
5. Consume the tea while warm, up to 3 times daily for runny nose relief.

What is runny nose and how can it affect your life?

A runny nose is a common condition characterized by a steady flow of mucus from the nasal passages.

This occurs when the nasal lining produces excessive mucus to flush out irritants, such as dust, pollen, or viruses. As a result, people with a runny nose often experience discomfort, constant nose blowing, and potential embarrassment in social situations.

This condition can impact people's lives by causing sleep disturbances, reduced concentration, and diminished overall quality of life.

What other natural remedies help with runny nose?

For a runny nose, several natural remedies prove consistently effective.

Firstly, increasing hydration is key, as it thins mucus and alleviates congestion. Drinking warm or cool liquids like water, clear broths, or electrolyte-infused drinks provides consistent relief.

Secondly, inhaling steam from a bowl of hot water or a hot shower loosens nasal secretions and soothes inflamed nasal passages. Thirdly, using a saline nasal spray or irrigator flushes the nasal cavity, reducing irritants and moisturizing the nasal lining.

Lastly, incorporating spicy foods, such as hot peppers or wasabi, into meals can help clear nasal passages by triggering a reflex to increase mucus flow and open the sinuses.