10 Best Types of Tea to Relieve Cough and Cold

Introduction

Winter often brings an increase in flu cases, accompanied by symptoms such as sore throat, cold, cough, and body aches. During such times, many find comfort in resting under a warm blanket, often with a favourite television series playing in the background. Yet, one simple home remedy deserves special mention: a hot cup of tea.  

A warm cup of tea is widely regarded as a natural throat soother with potential antiviral properties. This is why it has long been a favourite home remedy passed down through generations. Warm tea may help relieve a sore throat, reduce inflammation, and ease nasal congestion. 

Staying well-hydrated is essential when battling the flu, and tea can contribute to maintaining fluid intake. During flu season, it is helpful to keep a variety of teas on hand. Certain herbal and traditional teas may contain compounds that support the immune system and help the body combat harmful germs¹. 

Adding a few drops of honey not only enhances the flavour but may also act as a natural cough suppressant, offering further relief². 

How Does Tea Help with Cough and Cold?

Drinking tea may be beneficial when experiencing a cough, as it is believed to support the immune system’s natural response and aid recovery. Warm tea can help soothe a sore throat and provide temporary relief from coughing, with some individuals finding it as comforting as certain over-the-counter remedies. In addition, tea may assist in loosening mucus, helping the body to clear congestion more effectively. Many types of tea are also traditionally valued for their medicinal properties, particularly their anti-inflammatory and soothing effects, which may help ease cold and cough symptoms^1,2. However, while tea can offer symptomatic relief, it should not be considered a substitute for professional medical advice or treatment. 

Types of Tea for Cold and Cough Relief

1. Honey tea

Honey tea, typically made by mixing raw honey with warm water, is a natural remedy often used to ease the symptoms of coughs and colds. It may help soothe a sore throat by reducing internal inflammation and providing a gentle, calming effect. Research² suggests that raw honey can act as a natural cough suppressant and may help decrease mucus production. Additionally, adding a few drops of honey to herbal tea may assist in loosening phlegm, relieving throat discomfort, and reducing the severity and duration of a cough³. While it can offer symptomatic relief, honey tea should be used as a supportive measure and not as a substitute for medical treatment. 

• Ingredients: 1 to 2 teaspoons of raw honey, 1 cup of warm (not boiling) water.
• Method: Add honey to warm water and stir well. Avoid adding honey to very hot water, as excessive heat may reduce its beneficial properties.
• Steeping time: Not required; stir and drink.
• Best time: Morning or before bed to soothe the throat.

2. Lemon-based teas

Lemon-based teas such as lemon balm tea or lemongrass tea all have a high concentration of vitamin C and antioxidants. Research³ shows that vitamin C boosts your immune system and protects you from flu symptoms. For best flavours and results, brew several cups of lemon-based teas and drink for an entire day to support your immunity.   

• Ingredients: A few fresh lemon balm or lemongrass leaves (or half a lemon’s juice), 1 cup of hot water.
• Method: Steep the leaves in hot water for 5 minutes, then strain. If using plain lemon, squeeze into warm water.
• Steeping time: About 5 minutes.
• Best time: Throughout the day to support hydration and immunity.

3. Green tea

Green tea, derived from the leaves of the Camellia sinensis plant, is considered one of the healthiest types of tea. It has a mildly sweet, earthy flavour and is rich in antioxidants and polyphenols, which may support overall health. These compounds are believed to help reduce inflammation, combat harmful bacteria, and strengthen the immune system⁴. Green tea may also offer relief from cough symptoms. To prepare, steep loose leaf green tea in hot water for around five minutes using a tea strainer. For added soothing effects, a dash of raw honey can be stirred in before drinking.  

• Ingredients: 1 teaspoon of loose-leaf green tea (or 1 tea bag), 1 cup of hot water.
• Method: Steep in hot water for around 3 to 5 minutes using a strainer. Add a dash of honey if desired.
• Steeping time: 3 to 5 minutes (avoid over-steeping, which can make it bitter).
• Best time: Morning or early afternoon (contains caffeine).

4. Ginger tea

Ginger tea is a popular choice, especially during the winter months, and is valued not only for its warming flavour but also for its potential health benefits. Ginger contains natural anti-inflammatory and antioxidant properties, which may help reduce symptoms of the flu. It may also soothe an irritated throat and airways caused by coughing. Certain compounds in ginger are believed to help relax the airway muscles and reduce the intensity of a cough, making it a comforting remedy during cold and flu season⁵.  

• Ingredients: 1-inch piece of fresh ginger (crushed or sliced), 1 to 1.5 cups of water.
• Method: Boil the ginger in water for 5 to 10 minutes, strain, and add honey or lemon if desired.
• Steeping time: 5 to 10 minutes of simmering.
• Best time: Morning or evening, especially in cold weather.

5. Peppermint tea

Peppermint tea can offer soothing relief when you are feeling unwell. Peppermint leaves contain menthol, which is known for its antimicrobial, antioxidant, and anti-inflammatory properties. Drinking peppermint tea may help to calm an irritated throat, suppress coughing, and ease symptoms of congestion by clearing blocked sinuses, thereby making breathing easier. To prepare, add fresh peppermint leaves to boiling water, allow them to steep for about five minutes, then strain before drinking⁶.  

• Ingredients: A handful of fresh peppermint leaves (or 1 teaspoon dried), 1 cup of boiling water.
• Method: Add the leaves to boiling water, steep for about 5 minutes, then strain.
• Steeping time: About 5 minutes.
• Best time: Any time of day; useful when congested.

Also Read: 12 Best Remedies to Say Goodbye to Your Dry Cough

6. Chamomile tea

Chamomile tea, made from dried chamomile flowers, contains flavonoids known for their soothing and calming properties. It is particularly effective when consumed at night due to its mild tranquillising effects. During episodes of cough, cold, or sore throat, chamomile tea may help reduce inflammation and ease throat discomfort. Additionally, it may promote restful sleep and help relieve mild symptoms of anxiety or low mood⁷.   

• Ingredients: 1 teaspoon of dried chamomile flowers (or 1 tea bag), 1 cup of hot water.
• Method: Steep in hot water for about 5 minutes, then strain.
• Steeping time: About 5 minutes.
• Best time: Evening or before bed, due to its calming effect.

7. Echinacea tea

Echinacea is a well-known herbal remedy traditionally used to support respiratory health and reduce the risk of coughs and colds when taken as a supplement. This purple-flowered plant is believed to possess anti-inflammatory properties that may help strengthen the immune system and potentially shorten the duration of cold or flu symptoms. Brewing echinacea as a tea offers a pleasant and natural way to enjoy its potential protective benefits⁸. 

• Ingredients: 1 teaspoon of dried echinacea (or 1 tea bag), 1 cup of hot water.
• Method: Steep in hot water for 5 to 10 minutes, then strain.
• Steeping time: 5 to 10 minutes.
• Best time: During the day; best used short-term and with medical guidance.

8. Licorice root tea

Liquorice root tea is made from the root of the liquorice plant and is known for its unique flavour slightly bitter and salty with sweet undertones. Traditionally, it has been used to help manage various ailments due to its antiviral and antibacterial properties, which may support the body in fighting colds and coughs by inhibiting the growth of harmful bacteria and viruses. 

However, certain precautions should be taken. Pregnant women are advised to avoid liquorice root, and excessive consumption may lead to adverse effects such as elevated blood pressure or a drop in potassium levels. It is therefore best enjoyed in moderation and under medical guidance if necessary⁹. 

• Ingredients: ½ to 1 teaspoon of dried liquorice root, 1 cup of water.
• Method: Simmer the root in water for about 5 minutes, then strain.
• Steeping time: About 5 minutes.
• Best time: Daytime, in moderation only (see precautions in the pregnancy and side-effects notes).

9. Elderberry tea

Dark berries of the elderberry plant are rich in antioxidants because of the presence of polyphenol in them. The syrups and extracts from the elderberry have shown an ability to shorten the time spent sick with the cold or flu¹⁰. 

• Ingredients: 1 teaspoon of dried elderberries, 1 cup of water.
• Method: Simmer the berries in water for 10 to 15 minutes, strain well, and sweeten lightly if needed.
• Steeping time: 10 to 15 minutes.
• Best time: During the day.

10. Hibiscus tea

Hibiscus tea is a herbal tea packed with vitamin C and antioxidants. It may help to support the immune system and contribute to a quicker recovery from flu symptoms¹¹.  

Although many teas on the market are labelled as herbal teas, it is important to choose them carefully. Popular options include honey tea, peppermint tea, and liquorice root tea. Drinking the appropriate tea may support recovery; however, if symptoms persist for more than three weeks, it is essential to consult a medical professional. 

• Ingredients: 1 teaspoon of dried hibiscus petals (or 1 tea bag), 1 cup of hot water.
• Method: Steep in hot water for about 5 minutes, then strain.
• Steeping time: About 5 minutes.
• Best time: Any time of day; naturally caffeine-free.

Caffeine Content & Timing Guidance

Not all teas are caffeine-free, and being aware of this can help you choose the right tea for the right time of day, especially when rest is important during illness¹².

Teas that contain caffeine:

• Green tea (mild to moderate caffeine).
• Black tea, if consumed (moderate caffeine).

Caffeine-free herbal options:

• Honey tea, ginger tea, peppermint tea, chamomile tea, echinacea tea, liquorice root tea, elderberry tea, hibiscus tea, and most lemon-based herbal teas.

Timing advice:

• It is best to avoid caffeinated teas (such as green or black tea) late in the evening, as caffeine may disrupt sleep, which is important for recovery.
• For night-time, opt for soothing, caffeine-free choices such as chamomile or ginger tea.
• Caffeine-free herbal teas can help contribute to your daily fluid intake during a cold, provided they are suitable for you. 

Pregnancy Safety

Herbal teas are often considered gentle, but during pregnancy, extra care is needed because some herbs may not be suitable. The following is general guidance, and individual needs can vary¹³.

Teas may be suitable during pregnancy (in moderation):

• Ginger tea, which is often used to ease nausea, though it should be taken in moderation.
• Mild, caffeine-free options such as rooibos tea (if available) are generally considered a suitable option during pregnancy when consumed in moderation.

Teas to use with caution or avoid during pregnancy:

• Liquorice root tea: Best avoided during pregnancy, as it may have unwanted effects on pregnancy and blood pressure.
• Peppermint tea: May be consumed occasionally in moderate amounts, but excessive intake is better avoided.
• Echinacea tea: Should only be used if approved by a doctor.
• Green tea: Contains caffeine, so intake should be limited and discussed with a healthcare provider.

General guidance:

• If you are pregnant or breastfeeding, it is important to consult your doctor or a qualified healthcare professional before using any herbal teas or remedies, even those considered natural.

Diabetic-Friendly Tea Options

For people managing diabetes, the tea itself is usually not the concern; the added sweeteners are. With a few simple adjustments, most of these teas can be enjoyed as part of a balanced diet.

• Limit honey, sugar, and sweeteners: While honey is sometimes added to help soothe a cough, it can raise blood sugar levels. Use it only if approved by your doctor, and in small amounts.
• Choose unsweetened options: Most herbal teas, such as ginger, peppermint, chamomile, and hibiscus, can be enjoyed plain without added sugar.
• Use flavour-enhancing spices instead: A pinch of cinnamon, a slice of fresh ginger, or a squeeze of lemon can add flavour without adding sugar.
• Consider sugar alternatives cautiously: If a sweetener is preferred, options such as stevia may be suitable for some people, but it is best to confirm with your doctor first.

Opting for low-sugar, unsweetened herbal teas is a practical and lifestyle-friendly way to enjoy warm, soothing drinks while keeping blood sugar in mind.

India-Specific Herbal Tea Options

in India, several traditional herbal preparations are commonly used at home to find comfort during coughs and colds. These remedies are deeply rooted in everyday practice and are valued for their soothing, warming qualities.

1. Tulsi (Holy Basil) Tea

• Tulsi is one of the most widely used herbs in Indian households during coughs and colds.
• To prepare:
  • Boil a few fresh tulsi leaves in water for 5 to 10 minutes, strain, and add honey if desired. It is commonly sipped warm to soothe the throat.

2. Ginger Tea (Kadha-Style Use)

• Beyond regular ginger tea, ginger is a key ingredient in traditional Indian kadha. Crushed ginger is often simmered with other spices for a stronger, warming drink during the cold season.

3. Lemongrass Tea

• Lemongrass is a fragrant herb often used in South Indian households.
• To prepare:
  • Simmer a few lemongrass stalks or leaves in water for about 5 minutes, strain, and enjoy warm. It offers a refreshing, citrusy comfort.

4. Traditional Kadha (Herbal Decoction)

• Kadha is a popular Indian home remedy made by boiling a mix of warming ingredients such as ginger, tulsi, black pepper, cinnamon, and cloves in water.
• To prepare:
  • Simmer the chosen ingredients for 10 to 15 minutes, strain, and sip warm. It is traditionally consumed during coughs and colds for its warming and soothing qualities.  

These traditional preparations are widely enjoyed for symptomatic comfort, but they are supportive measures and not a replacement for medical care. If symptoms persist for more than three weeks or worsen, it is important to consult a doctor. 

Also Read: Hibiscus Tea: Uses, Benefits, Side Effects By Dr. Smita Barode

Conclusion

While tea is not a cure for coughs or colds, it may help provide comforting and supportive relief through its soothing, hydrating, and immune-boosting properties. Choosing the right tea during flu season may ease symptoms and support the body’s natural recovery process. 

Also Read: Influenza A: What is It, Causes, Symptoms, Treatment & Prevention

Frequently Asked Questions (FAQs)

References

1. Hayat K, Iqbal H, Malik U, Bilal U, Mushtaq S. Tea and Its Consumption: Benefits and Risks. Critical Reviews in Food Science and Nutrition [Internet]. 2015 Jan 28 [cited 2025 Jun 2];55(7):939–54. Available from: http://agri.ckcest.cn/ass/NK003-20160418007.pdf
2. Oduwole O, Udoh EE, Oyo-Ita A, Meremikwu MM. Honey for acute cough in children. Cochrane Database Syst Rev. 2018 Apr 10;4(4):CD007094. doi: 10.1002/14651858.CD007094.pub5. Available https://pmc.ncbi.nlm.nih.gov/articles/PMC6513626/  
3. Sebo P, Winkler NE, Moussa MA, Haller DM, Maisonneuve H. Nonpharmacological home remedies for upper respiratory tract infections: a cross-sectional study of primary care patients in Switzerland and France. Fam Pract. 2023 Nov 23;40(4):564-568. doi: 10.1093/fampra/cmad084. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10667067/  
4. Ahmadi Y, Farsi Z, Rajai N, Amini S, Haji Seyed Javadi M. Effect of licorice and green tea gargle on post-extubation sore throat, cough and hoarseness in patients undergoing elective surgery: a randomized controlled trial. Evid Based Care J. 2022;12(3):49–57. doi:10.22038/EBCJ.2022.65067.2696. Available from: https://www.researchgate.net/figure/Comparison-of-cough-among-three-study-groups-Licorice-Green-tea-Control-in-three_tbl1_362404987  
5. Townsend EA, Siviski ME, Zhang Y, Xu C, Hoonjan B, Emala CW. Effects of ginger and its constituents on airway smooth muscle relaxation and calcium regulation. Am J Respir Cell Mol Biol. 2013 Feb;48(2):157-63. doi: 10.1165/rcmb.2012-0231OC. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3604064/  
6. Ben-Arye E, Dudai N, Eini A, Torem M, Schiff E, Rakover Y. Treatment of upper respiratory tract infections in primary care: a randomized study using aromatic herbs. Evid Based Complement Alternat Med. 2011;2011:690346. doi: 10.1155/2011/690346. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC2967840/ 
7. Srivastava JK, Shankar E, Gupta S. Chamomile: A herbal medicine of the past with bright future. Mol Med Rep. 2010 Nov 1;3(6):895-901. doi: 10.3892/mmr.2010.377. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC2995283/ 
8. Sumer J, Keckeis K, Scanferla G, Frischknecht M, Notter J, Steffen A, Kohler P, Schmid P, Roth B, Wissel K, Vernazza P, Klein P, Schoop R, Albrich WC. Novel Echinacea formulations for the treatment of acute respiratory tract infections in adults-A randomized blinded controlled trial. Front Med (Lausanne). 2023 Apr 17;10:948787. doi: 10.3389/fmed.2023.948787. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC10150997/  
9. Kuang Y, Li B, Fan J, Qiao X, Ye M. Antitussive and expectorant activities of licorice and its major compounds. Bioorg Med Chem. 2018 Jan 1;26(1):278-284. doi: 10.1016/j.bmc.2017.11.046. Available from: https://www.sciencedirect.com/science/article/abs/pii/S0968089617318539?via%3Dih
10. Wieland LS, Piechotta V, Feinberg T, Ludeman E, Hutton B, Kanji S, Seely D, Garritty C. Elderberry for prevention and treatment of viral respiratory illnesses: a systematic review. BMC Complement Med Ther. 2021 Apr 7;21(1):112. doi: 10.1186/s12906-021-03283-5. Available from: https://pubmed.ncbi.nlm.nih.gov/33827515/ 
11. Baatartsogt T, Bui VN, Trinh DQ, Yamaguchi E, Gronsang D, Thampaisarn R, Ogawa H, Imai K. High antiviral effects of hibiscus tea extract on the H5 subtypes of low and highly pathogenic avian influenza viruses. J Vet Med Sci. 2016 Oct 1;78(9):1405-1411. doi: 10.1292/jvms.16-0124. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5059367/  
12. Evans J, Richards JR, Battisti AS. Caffeine. [Updated 2024 May 29]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2026 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK519490/ 
13. Herbal Tea & Pregnancy [Internet]. American Pregnancy Association; [cited 2026 Jul 1]. Available from: https://americanpregnancy.org/pregnancy/herbal-tea/

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.

89

2