10 best herbal teas for sore throat

For soothing a sore throat, certain herbal teas stand out for their exceptional healing properties.

Slippery elm tea, with its rich mucilage content, coats and calms irritated throat tissues. Ginger tea, renowned for its anti-inflammatory properties, reduces swelling and eases discomfort.

Meanwhile, marshmallow root tea provides a protective barrier, shielding the throat from further irritation. Additionally, lemon balm tea, rich in antioxidants, boosts immunity and accelerates the healing process.

Finally, licorice root tea, with its expectorant properties, helps clear mucus and reduces throat congestion, providing rapid relief from soreness.

1. Slippery Elm

Slippery elm tea brings instant relief to a sore throat due to the tree's inner bark, which contains a substance called mucilage.

This mucilage becomes a slick gel when mixed with water, coating the throat's lining and reducing irritation. Moreover, this soothing gel's anti-inflammatory properties further alleviate the pain by tempering swelling. Slippery elm's demulcent qualities also encourage mucous membrane production, forming a protective barrier against external agents causing discomfort.

Ultimately, slippery elm tea brings swift and effective comfort to a sore throat through its natural, gel-like substance's inherent calming and shielding properties.

Right below you will find a list of the most important active constituents in slippery elm tea that help with sore throat.

• Bark: The inner bark of the slippery elm tree is used to make medicinal tea for sore throat. It contains a gel-like substance that coats and soothes the throat.
• Leaves: The leaves of the slippery elm plant are used to make tea that helps relieve irritation in the throat due to their mucilage content.
• Buds: Slippery elm buds are a rich source of antioxidants and anti-inflammatory compounds, making them useful for soothing a sore throat when brewed as a tea.
• Seeds: Slippery elm seeds contain mucilage that helps to reduce inflammation and soothe a sore throat when used to make tea.
• Roots: The roots of the slippery elm plant contain mucilage, which helps to soothe and protect irritated throat tissues, making it useful for medicinal tea.

The list below shows the primary active constituents in slippery elm tea that help with sore throat.

• Tannins: Tannins have astringent properties that help to reduce inflammation and relieve irritation in the throat by forming a protective layer.
• Mucilage: Mucilage forms a soothing, demulcent film over the mucous membranes, providing a protective barrier that helps to decrease throat irritation.
• Gallic acid: Gallic acid has anti-inflammatory and antimicrobial properties, which can help to reduce swelling and fight off infections causing sore throats.
• Kaempferol: Kaempferol has anti-inflammatory and antioxidant properties, which may help alleviate throat irritation and support overall immune function.
• Catechins: Catechins possess anti-inflammatory and antioxidant properties, aiding in reducing throat inflammation and bolstering the immune response.

The following recipe gives a procedure to make a basic slippery elm tea for sore throat.

1. Measure out 1-2 teaspoons of dried slippery elm bark.
2. Place the bark in a tea infuser or empty tea bag.
3. Steep the infuser in boiling water for 10-15 minutes.
4. Remove the infuser and let the tea cool to a drinkable temperature.
5. Sip the tea slowly, allowing it to coat and soothe your throat.

2. Chamomile

Chamomile tea brings immediate relief to a sore throat due to its anti-inflammatory properties, which directly target the swelling in the throat.

This herbal tea contains a powerful antioxidant called apigenin, which is known for reducing inflammation and providing quick pain relief. Moreover, chamomile tea's soothing warmth creates a protective layer over the mucous membranes in the throat, helping to prevent further irritation. Additionally, its mild antibacterial and antifungal properties can help fight off infection, promoting a faster recovery process.

Lastly, chamomile tea's natural muscle relaxant qualities alleviate any discomfort or tension caused by coughing or throat spasms.

Right below you will find a list of the most important active constituents in chamomile tea that help with sore throat.

• Flowers: Chamomile's daisy-like flowers contain inflammatory fightings agents, making them perfect for soothing a sore throat.
• Leaves: The bitter leaves of chamomile plants provide essential oils and antioxidants, known to alleviate throat irritation.
• Seeds: Rich in flavonoids, chamomile seeds create a soothing tea that helps reduce sore throat discomfort.

The list below shows the primary active constituents in chamomile tea that help with sore throat.

• Apigenin: This flavonoid has anti-inflammatory properties that can help reduce swelling in the throat and soothe irritation.
• Bisabolol: This terpene has anti-inflammatory and antiphlogistic properties that can help alleviate pain and inflammation in the throat.
• Chamazulene: This aromatic compound has anti-inflammatory and antioxidant properties that can help reduce throat inflammation and irritation.
• Matricin: This sesquiterpene lactone has anti-inflammatory properties that can help relieve throat pain and inflammation.
• Quercetin: This flavonoid has antioxidant and anti-inflammatory properties that can help reduce throat inflammation and soothe irritation.

The following recipe gives a procedure to make a basic chamomile tea for sore throat.

1. Boil 1 cup of water and let it rest for 1-2 minutes.
2. Put 1-2 teaspoons of dried chamomile flowers in a tea infuser.
3. Pour the hot water over the chamomile flowers and let it steep for 5-10 minutes.
4. Remove the tea infuser and stir in 1-2 teaspoons of honey for added soothing properties.
5. Sip the tea while it's still warm, up to three times a day for best results.

3. Marshmallow

Marshmallow tea provides immediate relief for sore throats due to its demulcent properties, which create a protective film over the mucous membranes.

This film reduces irritation and inflammation, promoting healing. The active compounds in marshmallow root, specifically mucilage, convert into a gel-like substance when combined with water, forming a soothing coating. Furthermore, this tea stimulates the production of saliva, which helps keep the throat lubricated and wash away harmful bacteria.

Marshmallow tea, therefore, offers a natural and efficient remedy for sore throats by forming a protective barrier, reducing inflammation, and boosting the throat's natural defense mechanisms.

Right below you will find a list of the most important active constituents in marshmallow tea that help with sore throat.

• Flowers: Rich in antioxidants, the marshmallow flowers help soothe inflammation in the throat.
• Leaves: Packed with mucilage, marshmallow leaves create a protective coating in the mouth and throat, easing irritation.
• Bark: Containing anti-inflammatory compounds, the bark of marshmallow plant helps reduce redness and swelling in the throat.
• Roots: Abundant in healing properties, marshmallow roots soothe sore throats and ease coughing due to their mucilage content.

The list below shows the primary active constituents in marshmallow tea that help with sore throat.

• Mucilage: The mucilage in marshmallow tea coats and soothes a sore throat, providing instant relief.
• Flavonoids: Marshmallow tea contains flavonoids that have anti-inflammatory properties, helping to reduce swelling and redness in the throat.
• Ascorbic acid: Also known as Vitamin C, ascorbic acid can boost the immune system and help the body fight off infections that cause a sore throat.
• Pectin: Pectin, a type of soluble fiber, can help soothe a sore throat and reduce irritation.
• Tannins: Tannins in marshmallow tea have astringent properties, helping to tighten and protect mucous membranes in the throat.

The following recipe gives a procedure to make a basic marshmallow tea for sore throat.

1. In a pot, combine 2 cups of water, 3 chopped marshmallows, and 1 tablespoon of honey; simmer for 10 minutes to let the marshmallows dissolve.
2. Add 1 teaspoon of grated ginger and 1 cinnamon stick to the pot; continue simmering for an additional 5 minutes.
3. Strain the tea through a fine-mesh sieve into a mug, discarding the solids.
4. Stir in 1 tablespoon of lemon juice and a pinch of salt; adjust the sweetness with more honey if desired.
5. Sip the soothing tea while it's still warm, allowing the honey, ginger, and cinnamon to ease your sore throat.

4. Licorice

Licorice tea provides relief for sore throats due to its active component, glycyrrhizin.

This compound brings immediate relief by reducing inflammation and irritation in the throat, thanks to its anti-inflammatory and demulcent properties. As a result, licorice tea temporarily soothes and protects the throat's mucous membranes. Moreover, glycyrrhizin fights bacteria and viruses, helping to treat the underlying infection causing the sore throat.

Lastly, the hot temperature of the tea stimulates blood flow, enhancing the throat's healing process and intensifying the soothing effects of licorice.

Right below you will find a list of the most important active constituents in licorice tea that help with sore throat.

• Roots: The roots of the licorice plant contain glycyrrhizin, a compound with anti-inflammatory properties that can help reduce sore throat irritation.
• Rhizomes: Licorice rhizomes are used in tea for sore throats due to their demulcent properties, which mean they can help soothe and protect inflamed tissues.
• Leaves: The leaves of the licorice plant have a high content of flavonoids, making them an ideal addition to teas for sore throats, as they have antibacterial and anti-inflammatory effects.
• Flowers: Licorice flowers contain essential oils and bioactive compounds with antioxidant and soothing effects, making them helpful in treating a sore throat.
• Seeds: Licorice seeds are rich in phytonutrients and oils that provide expectorant and calming properties, making them beneficial for sore throat relief.

The list below shows the primary active constituents in licorice tea that help with sore throat.

• Glycyrrhizin: This compound is the primary active component in licorice root, known for its anti-inflammatory and soothing properties, which can help reduce irritation and swelling in the throat.
• Flavonoids: These natural antioxidants have anti-inflammatory properties that can help alleviate sore throat pain by reducing inflammation and irritation in the throat tissue.
• Coumarins: With their anti-spasmodic and expectorant properties, coumarins can help relax the throat muscles, reduce coughing, and expel mucus, providing relief for a sore throat.
• Volatile oils: These oils, including anethole and linalool, have antimicrobial and analgesic properties, which can help fight throat infections and reduce pain.
• Triterpenoid saponins: These compounds exhibit expectorant, anti-inflammatory, and antimicrobial effects, aiding in the expulsion of mucus, reducing inflammation, and inhibiting the growth of bacteria or viruses responsible for throat infections.

The following recipe gives a procedure to make a basic licorice tea for sore throat.

1. In a pot, combine 1 cup of water and 1 tablespoon of dried licorice root, then bring to a boil.
2. Reduce heat and let it simmer for 10-15 minutes.
3. Strain the tea into a cup, discarding the solids.
4. Optional: add honey or lemon to taste.
5. Sip the tea while still warm, up to three times a day.

5. Ginger

Ginger tea brings instant relief to a sore throat due to the presence of natural oils, such as gingerols and shogaols, which possess anti-inflammatory properties.

These compounds work by inhibiting the production of inflammatory hormones, like prostaglandins, thus reducing swelling and pain in the throat. Moreover, ginger's antibacterial and antiviral qualities help combat throat infections, further contributing to a faster recovery. Additionally, ginger tea soothes the throat by promoting saliva production, keeping the mucous membranes moist and washing away irritants.

Lastly, the warm temperature of ginger tea stimulates blood circulation, enhancing the delivery of immune cells to the affected areas, thereby bolstering the body's defense mechanisms.

Right below you will find a list of the most important active constituents in ginger tea that help with sore throat.

• Rhizomes: Ginger rhizomes are dense and knotty, underground stems that are widely used in teas to alleviate sore throat. They contain natural oils and bioactive compounds with antioxidant and anti-inflammatory properties, helping to soothe irritation and provide relief.
• Leaves: Ginger leaves are succulent and green, used in teas to treat sore throats due to their rich source of vitamins and minerals. These nutrients boost the immune system and help the body fight off infections causing throat irritation.
• Flowers: Ginger flowers are aromatic and bright, adding a touch of elegance to medicinal teas. They contain potent antiseptic and analgesic properties, making them ideal for treating sore throats and easing pain.
• Seeds: Ginger seeds are small and black, containing concentrated active ingredients that make them useful in soothing sore throats. When steeped in tea, they release oils and compounds that have a calming effect on irritated throats.

The list below shows the primary active constituents in ginger tea that help with sore throat.

• Gingerols: Gingerols, the main active components of ginger, have potent anti-inflammatory properties that can help reduce swelling and soothe a sore throat.
• Shogaols: Shogaols, formed from gingerols when ginger is dried or cooked, exhibit antimicrobial properties, potentially helping to fight off infections causing a sore throat.
• Paradols: Paradols, derived from gingerols and shogaols, possess antioxidant effects, which can aid in protecting the throat's mucous membranes and promoting healing.
• Zingerone: Zingerone, a compound formed when ginger is cooked or dried, has soothing analgesic properties, providing relief from throat pain and irritation.

The following recipe gives a procedure to make a basic ginger tea for sore throat.

1. Peel and thinly slice 1 inch of fresh ginger root.
2. In a saucepan, combine ginger slices with 4 cups of water and bring to a boil.
3. Reduce heat and let it simmer for 10 minutes.
4. Optional: Strain the tea to remove ginger pieces.
5. Stir in honey and lemon juice to taste, then let it cool slightly before drinking.

6. Echinacea

Echinacea tea contains active compounds, such as alkamides and caffeic acid, proven to have anti-inflammatory and immune-boosting properties.

These compounds work together to relieve inflammation in the throat, reducing pain and swelling. Additionally, echinacea stimulates the production of white blood cells, bolstering the body's defense against infections causing sore throats. Furthermore, echinacea's antimicrobial properties directly combat harmful bacteria and viruses, promoting a faster recovery.

Regular consumption of echinacea tea brings about a potent soothing effect on the throat, alleviating discomfort and fostering overall well-being.

Right below you will find a list of the most important active constituents in echinacea tea that help with sore throat.

• Roots: The roots of echinacea contain compounds that boost the immune system, helping to alleviate sore throat symptoms.
• Leaves: The leaves of echinacea have anti-inflammatory properties, making them useful for soothing a sore throat.
• Flowers: The flowers of echinacea are rich in antioxidants that help to reduce inflammation and boost the immune system, providing relief for a sore throat.
• Buds: The buds of echinacea contain high levels of antimicrobial compounds, making them effective for treating sore throat caused by bacterial or viral infections.

The list below shows the primary active constituents in echinacea tea that help with sore throat.

• Echinacea alkyds: These compounds have been shown to have anti-inflammatory properties, which can help reduce swelling and discomfort in the throat.
• Echinacea polysaccharides: These complex sugars have been found to stimulate the immune system, helping the body fight off infections that can cause a sore throat.
• Echinacea essential oil: This oil contains compounds such as caryophyllene and humulene, which have been shown to have anti-inflammatory and analgesic properties, helping to relieve pain and inflammation in the throat.
• Echinacea phenolic acids: These compounds have been found to have antimicrobial properties, which can help to kill or inhibit the growth of bacteria and viruses that can cause a sore throat.
• Echinacea flavonoids: These compounds have been found to have antioxidant properties, which can help to protect cells from damage and support the body's immune system in fighting off infections.

The following recipe gives a procedure to make a basic echinacea tea for sore throat.

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 into a teapot or mug, discarding the solids.
4. Add honey or lemon juice to taste, if desired, and let the tea cool slightly.
5. Sip the tea slowly, allowing it to soothe a sore throat and boost immunity.

7. Sage

Sage tea brings immediate relief to a sore throat due to its anti-inflammatory and antiseptic properties, derived from the sage plant's active components, including rosmarinic acid and essential oils.

These compounds work together to reduce swelling in the throat, calming irritation while eliminating harmful bacteria. Moreover, sage tea's astringent qualities tighten surrounding mucous membranes, providing a protective barrier against external agents. Additionally, its soothing warmth increases blood flow to the throat, enhancing the immune response and accelerating the healing process.

Ultimately, the regular consumption of sage tea ensures a quicker recovery from a sore throat.

Right below you will find a list of the most important active constituents in sage tea that help with sore throat.

• Leaves: Rich in antioxidants and anti-inflammatory compounds, leaves from the sage plant are ideal for soothing a sore throat.
• Flowers: Packed with soothing properties, sage flowers bring relief to irritated throats and help alleviate discomfort.
• Aerial Parts: Not an option, as it includes multiple parts already mentioned.
• Roots: Containing high levels of essential oils, sage roots offer potent antibacterial benefits, making them efficient at treating throat infections.
• Stems: Infused with calming properties, sage stems gently soothe inflamed throats, reducing pain and irritation.
• Rhizomes: Not an option, as it is similar to roots.
• Bark: Loaded with therapeutic compounds, sage bark helps alleviate sore throat pain and fights off infection-causing agents.
• Seeds: With natural anti-inflammatory properties, sage seeds efficiently reduce swelling and irritation in sore throats.
• Buds: Not an option, as it is similar to flowers and/or buds are not typically used for medicinal tea.

The list below shows the primary active constituents in sage tea that help with sore throat.

• Rosmarinic acid: This compound has anti-inflammatory properties that can help reduce swelling and pain in the throat.
• Camphor: Camphor has a cooling and numbing effect, which can help soothe a sore throat.
• Thujone: Thujone has antispasmodic properties that can help relax the throat muscles, reducing coughing and irritation.
• 1,8-Cineole: This compound has expectorant and mucolytic properties, which can help break up mucus and clear the airways.
• Salicylic acid: Salicylic acid has anti-inflammatory and analgesic properties, which can help reduce pain and inflammation in the throat.

The following recipe gives a procedure to make a basic sage tea for sore throat.

1. In a small pot, bring 2 cups of water to a boil, which takes about 5 minutes.
2. Add 2 tablespoons of fresh sage leaves or 1 tablespoon of dried sage leaves to the boiling water.
3. Reduce heat and let it simmer for 10 minutes.
4. Strain the tea into a cup, discarding the sage leaves.
5. Add honey or lemon to taste, if desired, and drink while warm.

8. Peppermint

Peppermint tea brings almost immediate relief to a sore throat due to its active components, menthol and methyl salicylate.

Menthol's cooling property eases the pain by numbing the throat, while methyl salicylate boasts anti-inflammatory qualities that decrease swelling. Furthermore, peppermint tea's warm temperature soothes irritation and encourages coughing, helping to clear mucus. Its natural antibacterial agents combat infection-causing bacteria, promoting healing.

Ultimately, peppermint tea's multifaceted benefits alleviate the discomfort and symptoms associated with a sore throat.

Right below you will find a list of the most important active constituents in peppermint tea that help with sore throat.

• Leaves: Rich in menthol, the leaves of the peppermint plant bring a cooling sensation to soothe sore throats.
• Flowers: Packed with flavonoids, peppermint flowers help reduce inflammation and provide relief from throat irritation.
• Stems: Containing essential oils, the stems of peppermint plants offer antispasmodic properties, alleviating discomfort from coughs and sore throats.

The list below shows the primary active constituents in peppermint tea that help with sore throat.

• Menthol: Acts as a natural analgesic and antispasmodic, helping to relieve pain and reduce coughing spasms.
• Rosmarinic acid: Exhibits anti-inflammatory properties, helping to reduce swelling and inflammation in the throat.
• Limonene: Possesses antimicrobial properties, helping to fight off potential throat infections.
• Flavonoids: Contribute to the soothing effect of peppermint tea, providing a coating that protects the throat.
• Tannins: Have astringent properties, which can help shrink swollen throat tissue and alleviate discomfort.

The following recipe gives a procedure to make a basic peppermint tea for sore throat.

1. In a small pot, boil 8 ounces of water and add 1 heaped teaspoon of dried peppermint leaves.
2. Reduce heat to low, cover the pot, and let it simmer for 10 minutes to allow the water to absorb the peppermint's properties.
3. Strain the tea into a mug, discarding the peppermint leaves.
4. Add honey to taste, stirring until fully dissolved. Use 1-2 teaspoons for added soothing effects.
5. Sip the tea slowly, allowing it to coat your throat and providing relief for your sore throat.

9. Eucalyptus

Eucalyptus tea provides relief for a sore throat due to its anti-inflammatory properties, which reduce inflammation in the throat.

This tea's eucalyptol content, an essential oil, fights against germs and bacteria that cause the soreness. Furthermore, eucalyptus tea's soothing warmth eases pain by calming the throat's irritated tissues. Additionally, this herbal tea stimulates saliva production, helping to keep the throat lubricated and further alleviating discomfort.

Finally, eucalyptus tea's immune-boosting qualities strengthen the body's defenses, thereby accelerating the healing process of a sore throat.

Right below you will find a list of the most important active constituents in eucalyptus tea that help with sore throat.

• Leaves: The leaves of eucalyptus contain tannins and flavonoids that have anti-inflammatory properties, helping to soothe a sore throat.
• Bark: The bark of eucalyptus is rich in essential oils, which have an expectorant effect, making it useful for treating respiratory conditions like sore throat.
• Buds: Eucalyptus buds are a potent source of antioxidants, which help to boost the immune system and alleviate symptoms of a sore throat.
• Flowers: The flowers of eucalyptus contain flavonoids and phenolic acids, which have antibacterial and anti-inflammatory properties, providing relief for a sore throat.

The list below shows the primary active constituents in eucalyptus tea that help with sore throat.

• Eucalyptol: This compound has anti-inflammatory and expectorant properties, helping to reduce swelling in the throat and make it easier to cough up mucus.
• Tannins: These astringent compounds can help to soothe a sore throat by reducing inflammation and creating a protective barrier.
• Flavonoids: These antioxidants can help to reduce inflammation and irritation in the throat, providing relief from soreness.
• Cineole: This compound has expectorant and analgesic properties, helping to thin mucus and reduce pain in the throat.

The following recipe gives a procedure to make a basic eucalyptus tea for sore throat.

1. In a saucepan, combine 2 cups of water and 2 tablespoons of dried eucalyptus leaves; bring to a boil.
2. Reduce heat to low, cover, and simmer for 10-15 minutes.
3. Strain the tea into a teacup, discarding the leaves.
4. Optional: add honey or lemon to taste.
5. Sip the tea slowly, allowing it to soothe your sore throat.

10. Thyme

Thyme contains compounds with proven antimicrobial and anti-inflammatory properties, such as thymol and carvacrol.

These compounds help reduce inflammation, fight infections, and soothe irritation in the throat. Moreover, thyme's antispasmodic qualities alleviate coughing and minimize discomfort. By sipping thyme tea, sore throat sufferers directly benefit from these properties, which coat the throat, creating a protective barrier and providing rapid relief.

Additionally, thyme tea hydrates the throat, helping to maintain essential moisture and support the immune system in combating the infection.

Right below you will find a list of the most important active constituents in thyme tea that help with sore throat.

• Leaves: The leaves of thyme contain thymol and other antiseptic compounds that soothe a sore throat.
• Flowers: Thyme flowers possess anti-inflammatory properties that help reduce swelling in the throat.
• Stems: The stems of thyme contain essential oils that have a calming effect on irritated throat tissues.

The list below shows the primary active constituents in thyme tea that help with sore throat.

• Thymol: Thymol, a primary compound in thyme, has potent antimicrobial and antiseptic properties, helping to kill off the bacteria and viruses causing a sore throat.
• Carvacrol: Carvacrol, another key component of thyme, boasts strong anti-inflammatory effects, soothing irritation and reducing swelling in the throat.
• Flavonoids: Thyme contains various flavonoids that exhibit antioxidant properties, helping protect the throat from damage and reducing inflammation.
• Tannins: Tannins in thyme have astringent qualities, helping to decrease inflammation, soothe irritation, and alleviate pain in the throat.
• Phenolic acids: Phenolic acids in thyme demonstrate antimicrobial and antioxidant properties, contributing to the relief and healing of a sore throat.

The following recipe gives a procedure to make a basic thyme tea for sore throat.

1. In a small pot, boil 1 cup of water for 3-5 minutes.
2. Add 1 teaspoon of dried thyme leaves to the boiling water.
3. Reduce heat and let the mixture simmer for 5-7 minutes.
4. Strain the tea into a cup, discarding the thyme leaves.
5. Sip the thyme tea while it's still warm, up to three times a day for soothing relief.

What is sore throat and how can it affect your life?

A sore throat is a condition characterized by pain, irritation, or scratchiness in the throat.

This discomfort results from inflammation or infection of the pharynx, which is the part of the throat that lies behind the mouth and the tonsils. Sore throats significantly impact people's lives by causing significant pain, making swallowing and talking difficult, and affecting sleep quality.

This can lead to decreased productivity, poor concentration, and a weakened immune system, making individuals more susceptible to other illnesses.

What other natural remedies help with sore throat?

Among the most common and effective natural remedies for a sore throat are gargling with saltwater, consuming honey, and using steam.

Gargling with saltwater involves dissolving half a teaspoon of salt in a glass of warm water and swishing it around the throat. This remedy reduces inflammation and relieves pain. Honey, a natural sweetener, has antibacterial and soothing properties that help alleviate sore throat symptoms.

Consuming a tablespoon of honey or adding it to warm water with lemon can provide relief. Using steam is another popular natural remedy that soothes a sore throat. Inhaling steam from a bowl of hot water or taking a hot shower loosens mucus and reduces irritation.

These simple and accessible natural remedies offer a practical alternative to over-the-counter medication for treating a sore throat.