In This ArticleView AllIn This ArticleWhy Drink Tea If You Have a Sore Throat?The 5 Best Teas for a Sore ThroatChoose a Trusted BrandWhen to See a Health Care ProviderFAQs
In This ArticleView All
View All
In This Article
Why Drink Tea If You Have a Sore Throat?
The 5 Best Teas for a Sore Throat
Choose a Trusted Brand
When to See a Health Care Provider
FAQs
Coffee may be your morning go-to, but when a sore throat starts, there’s nothing better than a cup of hot tea. Tea has been used for centuries in Eastern medicine as a tool for promoting health and healing illness. While we aren’t recommending you toss your prescribed antibiotics for that strep infection your toddler brought home, we do want to provide you with the latest research surrounding tea and its potential benefits in treating a sore throat. Find out below what health and nutrition experts have to say about the best teas to help soothe a sore throat.
Pictured Recipe:Herbal Chamomile Health Tonic
According to family medicine and culinary medicine physician,Angie Neison, M.D., CCMS, DipABLM, hydration is the biggest reason to drink tea when you have a sore throat. She says, “When you are constantly able to keep moisture in your mucous membranes, it can help lessen the pain.”
From chamomile to green tea, there is a tea out there for everyone. Let’s take a look at five popular teas to consider when you have a sore throat.
The 6 Best Anti-Inflammatory Teas
1. Chamomile Tea
Calming chamomile, it just has a nice ring to it. Plus, research published inMolecularMedicineReportsuggests chamomile tea has medicinal properties thanks to the phytonutrients it contains that may help ease sore throat pain. Not only does this tea help lubricate your throat, Amidor shares, but it also has anti-inflammatory properties that may reduce swelling from the sore throat and potentially help with tissue health and repair. The bright side of this herbal tea is it is also caffeine-free, meaning you can sip on this any time of day.
2. Elderberry Tea
Also known asSambucus nigra, elderberry or black elder is a popular European herbal treatment for colds and the symptoms that come with them, like sore throats. During the COVID-19 pandemic, researchers looked at the use of elderberry in commercial formulations to measure the effects it had on patients with COVID-19. The results were published in 2020 in theAdvancesin Integrative Medicinejournal and suggest that adult participants who used elderberry for just over two weeks saw a reduction in flu-like symptoms when taken within the first 48 hours of onset.
A 2021 study published inAdvancesin Traditional Medicinelooked at black elder, or elderberry, and found similar results to the 2020 study that elderberry helped to reduce symptoms associated with the common cold, such as fever, pain, congestion and cough. While there is limited research available on the elderflower,elderberry syrups and gummiessales soared as a result of findings like these.
To reap the proposed benefits, look for elderberry tea at your local grocer or natural-foods store and enjoy a cup as you rest and relax.
3. Green Tea
Rich in antioxidant and anti-inflammatory properties, green tea is another good option if you have a sore throat, according to Amidor. Since green tea does contain caffeine, it may not be wise to sip on this all day if you’re sensitive to caffeine and want to catch some zzz’s while you recover.
A 2016 study published inAnesthesiologyandPainMedicineeven found that patients who had an endotracheal intubation and gargled with a green tea solution postoperatively had a reduction in pain. While more research is needed on dosing and recommendations for the common cold, this does show promise as a simple, effective treatment for a sore throat.
However, Amidor notes how you steep your green tea is important, as over-steeping can make it taste bitter. She recommends allowing the green tea bag or pouch to steep in boiling water for about three minutes total to help you get a bright and flavorful cup of green tea every time.
4. Licorice Root
While it may not be your first choice when it comes to its flavor, research has shown promise around how licorice tea may help ease the pain associated with sore throats. A 2003 excerpt published in theBritishMedicalJournalsuggested that licorice root was considered a soothing agent alongside other herbs to help ease the pain associated with a sore throat for up to 30 minutes; however, it required frequent consumption to help the pain subside.
A 2019 study published inBiomedicinesfound that licorice root tea provided antibacterial properties that helped ease the pain associated with a sore throat. While researchers note more studies are needed to confirm these findings, it’s a great step forward to support the use of complementary medicines to help people find relief from their pain.
5. Peppermint Tea
If you think this flavor of tea is reserved for the candy-cane-lined boxes during the holiday season, then think again. Peppermint has long been studied for its medicinal uses, thanks to its potential antioxidant, antimicrobial, anticancer and antiviral effects in the human body. A 2006 article inPhytotherapyResearchshowed that while the studies done on humans are limited, peppermint tea’s antimicrobial, antiviral and antioxidant benefits are promising and should be more thoroughly researched.
Every tea (bag) is not created equal. Similar to supplements, many teas and products containing these ingredientsare not regulatedand aren’t required to go through product testing before hitting store shelves. Brands that are not independently verified may contain ingredients or contaminants that are not well-disclosed on the label. For this reason, look for products with independent verification certifications that help ensure label accuracy, and always talk to your health care team before trying anything new.
According to theCenters for Disease Control and Prevention, it’s important to see a physician if your sore throat symptoms include any of the following:
Remember, this list is not exhaustive. If you feel your symptoms are worsening or have any concerns, seek medical attention.
The Bottom Line
Doctors and registered dietitians alike agree that tea can be a beneficial aid in helping to soothe a sore throat. From providing hydration to offering anti-inflammatory benefits, it’s safe to say tea is a welcomed addition to a balanced diet as you recover from your cold. While there is little risk to including tea in your diet, we do recommend seeking medical attention if your symptoms worsen or before trying anything new.
Frequently Asked Questions
Hot, soothing beverages, like tea and broth, are wonderful additions to your diet while you feel under the weather. While bone broths will provide added protein since you may not have much of an appetite, Neison reminds us that herb- and spice-base broths can also provide important anti-inflammatory compounds to soothe your sore throat. But the bottom line is to stay as hydrated as you can, whether it’s through tea, broth or plain water. She encourages patients to find what they enjoy and sip on it throughout the day.
While tea can provide necessary hydration for an individual who has a sore throat, it cannot stop a sore throat in its entirety. Neison shares that since there is no regulation for the amount of anti-inflammatory compounds present in each tea bag, while it probably won’t hurt, it won’t necessarily be the cure-all patients hope for. Instead, she recommends patients focus on teas they enjoy to reap the hydration benefits tea offers.
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