12 Best Teas for a Sore Throat in 2025

If you're feeling under the weather and looking for the best tea for a sore throat, this list is here to help. Most types of tea can help reduce sore throat discomfort, as drinking warm fluids keeps your throat moist and reduces irritation.

However, certain teas rise above the rest by delivering more of the antioxidants your body needs to fight off illness. 

To find out what these blends are, read on for our guide to the 12 best teas for a sore throat, plus some tips on how to make these healthy beverages even more soothing. 

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• The 12 Best Teas for a Sore Throat
• What Tea Is Good for a Sore Throat?
• Why Drink Tea for a Sore Throat?
• How We Chose the Best Tea for a Sore Throat

The 12 Best Teas for a Sore Throat

1. Green Tea

Green tea is known for being antioxidant-rich with anti-inflammatory properties, so it’s no wonder that this is one of the best teas for a sore throat. In fact, a study reported by the Anesthesiology and Pain Medicine Journal found that gargling green tea every six hours warded off sore throat symptoms in postoperative patients. 

In addition to pain relief, the study also found that green tea may improve your immune function, which helps your body heal from illnesses. If you find green tea bitter, adding a slice of lemon to this food that boosts the immune system can add some flavor and may even help break down mucus in the throat.   

If you’re interested in trying this tea that helps with a sore throat, but are wondering, “Does green tea have caffeine?” the answer is yes. So, if you’re sensitive to caffeine, you may want to limit how many cups of green tea you drink, especially if you are trying to sleep off your illness.

2. Chamomile Tea

Many people associate chamomile tea and sore throat relief. So much so that it's often considered the best tea for a sore throat.

Chamomile tea not only helps you relax (it's among the top beverages and foods that relieve stress), but also offers phytonutrients that may ease throat pain. Its anti-inflammatory properties can also help to reduce swelling and redness.

In addition, a PubMed study found that the α-linolenic acid and apigenin found in chamomile tea have antimicrobial, antioxidant and pain-relieving properties. Chamomile is additionally one of the best teas for a sore throat and cough. According to Healthline, its antispasmodic action might soothe your cough.

That's not all, though; this tea's calming effects also make it one of the best teas for sleep, providing relief at bedtime, and it's a top pick among caffeine-free teas for sore throat relief, making it ideal for those who don't want to be kept up by even a little caffeine when trying to rest and recuperate.

If you want to try this tea to soothe a sore throat, the best chamomile tea is generally that with whole dried flowers and no added flavorings or fillers. However, most types of chamomile rank as a good tea for a sore throat.

3. Marshmallow Root Tea

Since ancient times, people have believed that marshmallow root tea is one of the best teas for a sore throat and cough. Marshmallow root extract is rich in a substance called mucilage, which forms a protective mucus-like film over tissues in your throat.  

Marshmallow root also contains natural plant compounds, including flavonoids, tannins and phenolic acids, that may provide mild antioxidant and anti-inflammatory effects to help reduce swelling and discomfort.

It’s important to note that mucilage can interact with some oral medications, so it’s best to consult your doctor before trying this tea.

4. Licorice Root Tea

If you enjoy the naturally sweet flavor of licorice, this herbal infusion might be one of the best teas for a sore throat.

Licorice root contains a compound called glycyrrhizin, which has been studied for its anti-inflammatory and soothing properties. These effects may help ease irritation and discomfort when your throat feels sore or dry.

A study referenced by PubMed found that people who gargled a licorice solution before surgery experienced less postoperative throat soreness. While this suggests potential benefits, results may vary depending on preparation and dose.

Because licorice root can affect blood pressure and interact with certain medications when consumed in large amounts, this tea for a sore throat is best enjoyed in moderation. 

5. Elderberry Tea

In Europe, elderberry, also known as Sambucus nigra, is a popular herbal treatment for colds and symptoms like sore throats. Not only is this berry used in one of the best teas for a sore throat, but you’ll also find elderberry gummies and syrups that may help soothe your cold and flu symptoms. 

Elderberry fruits and flowers are rich in antioxidants, largely due to their high anthocyanin content — the pigments that give them their deep color. A study by PubMed also showed that elderberries can speed up symptom improvement in influenza patients.

Just remember that while the fruits and flowers are prized for their health benefits, the leaves are generally not consumed due to potential toxicity. However, this tea to soothe a sore throat is generally sold ready to use in specialty tea shops, so this needn't be of too much concern. 

While slightly more challenging to find than some other teas featured in this guide, the lightly sweet and floral flavors make this one of the best-tasting teas to drink for a sore throat. We think this alone makes it well worth tracking down to keep in your cold and flu relief kit! 

6. Peppermint Tea

Peppermint tea isn’t just a popular holiday treat. Many people include it among the best hot teas for a sore throat because warm, aromatic steam and menthol’s cooling sensation can make an irritated throat feel more comfortable. 

While the National Center for Complementary and Integrative Health (NCCIH) has examined the benefits of peppermint oil, research specifically on peppermint tea is still emerging.

Early findings suggest that peppermint tea’s natural cooling and soothing properties may help ease an irritated throat, in addition to aiding digestion, though further studies are needed to confirm these effects.

Best of all, this tea for a sore throat is quite widely available, making it easy to pick up when you start to feel symptoms. As one of the best teas at Starbucks, you don't even need to prepare it yourself if you're crunched for time. 

7. Turmeric Tea

Turmeric is often sold as a dried and ground spice that is recognizable due to its vibrant yellow color, but this superfood is also one of the best teas for a sore throat. This tea can help support throat comfort when served warm, either as is or with the addition of soothing ingredients like honey and lemon.

The compounds in turmeric tea are believed to relieve pain by numbing the throat and reducing inflammation. To make the best tea for a cold with a sore throat, simply steep turmeric powder in boiling water for a few minutes and finish by adding orange or lemon juice for natural sweetness and a vitamin C boost.

If you want to try something different, a turmeric latte is another warming and comforting choice that makes use of this type of tea for a sore throat.  

8. Lemon Tea 

Not only is lemon tea a refreshing drink, but it’s also often included among the best teas for a sore throat. Warm, lightly acidic liquids can stimulate saliva and support hydration, two factors tied to throat comfort.

It is common to add a dollop of honey for extra sweetness and relief from a sore throat. Honey may soothe as a demulcent, forming a thin coating that can ease irritation.

Together, these simple ingredients make lemon tea one of the best teas for a sore throat, offering both comfort and hydration when you need it most. Lemon and honey can also be paired with any other tea on this list of the best teas for a sore throat, adding an additional layer of relief to your healthy drink. 

9. Ginger Tea 

Ginger can be used in so many ways to relieve the symptoms of a cold. The raw root can be peeled, sliced and chewed, ground into a powder to add to your meals, or steeped in hot water to make the best ginger teas. The latter of which is known as one of the best teas for a sore throat.

Ginger root contains natural compounds, including gingerols and shogaols, that exhibit antibacterial and anti-inflammatory activity in laboratory studies. These properties may help ease throat irritation and discomfort when you’re feeling under the weather.

Some research cited by the National Center for Biotechnology Information (NCBI) additionally suggests that ginger may support temperature regulation during fever by promoting perspiration, although this effect varies among individuals.

On a simpler note, ginger tea is often included among the best teas for a sore throat thanks to its warming, hydrating qualities. Overall, this is a great tea to turn to when you have a sore throat and pairs perfectly with soothing and aromatic ingredients like lemon and honey, as well as orange and cinnamon.  

10. Slippery Elm Tea

Made from the inner bark of the slippery elm tree, this herbal drink has long been considered one of the best teas for a sore throat thanks to its soothing texture and mild flavor. Traditional medicine also used slippery elm for digestive discomfort, including reflux and irritation, though research supporting these uses is limited.

Slippery elm also contains mucilage, a gel-like substance that may coat the throat and ease dryness or soreness. Because mucilage can reduce medication absorption, it’s best to wait at least an hour after taking oral medicines before drinking it.

For many, its gentle, coating quality makes slippery elm tea one of the best teas for a sore throat when you need a little comfort.

11. Fenugreek Tea 

Fenugreek has a long history in traditional remedies, including being considered as one of the best teas for a sore throat. This tea is made from the leaves and seeds of the fenugreek plant, which provide soluble fiber (galactomannan) and phenolic compounds that may offer mild anti-inflammatory effects.

Its slightly nutty flavor and earthy aroma create a comforting experience that encourages you to sip it slowly, helping to soothe your throat. If considering this tea for a sore throat, keep in mind that fenugreek may lower blood sugar and isn’t advised in large amounts during pregnancy.

12. Thyme Tea

While not the most common brew in the U.S., thyme tea offers a range of health benefits, including being one of the best teas for a sore throat. This antioxidant-rich tea is simply made by infusing the flowers or leaves of the thyme plant and has a herbaceous and slightly minty taste. 

Some studies suggest that this tea has anti-inflammatory properties, which may help soothe and reduce a cough and sore throat. This tea for soothing a sore throat may also have antibacterial and antiviral properties, both of which can fight the infection that is causing a sore throat. 

This is also another of the best teas for a sore throat that can be enjoyed on its own or paired with other medicinal ingredients like honey, lemon and orange. 

What Tea Is Good for a Sore Throat?

When answering the question, "What is a good hot tea for a sore throat?", you'll find that there is no single best tea to drink for a sore throat, as each tea provides different benefits and flavors.

If you’re seeking relief from both a sore throat and a cough, demulcent teas like licorice root and slippery elm may be considered the best tea for a cough, while ginger and chamomile teas are often praised for their soothing, anti-inflammatory properties.

No matter which tea you choose, you can soothe your throat a little more by adding honey. This also sweetens the tea. When preparing any of the best teas for a sore throat, also let them cool to a warm, comfortable temperature instead of drinking boiling hot, which can further irritate a sensitive throat.

Finally, opting for a caffeine-free tea is recommended. When recovering from illness, adequate rest is important, and even small amounts of caffeine can negatively affect sleep. 

Why Drink Tea for a Sore Throat?

There are multiple benefits related to drinking tea, especially warm tea, when you have a sore throat. Firstly, warm beverages are great at soothing your throat and can provide instant relief.

Staying hydrated in general is also important when you have a sore throat, especially if it's connected to an illness like a cold or flu. As tea is primarily water, it's one of the most hydrating drinks you can reach for. 

Additionally, many types of tea, such as those featured in this guide to the best tea for a sore throat, are rich in antioxidants. These compounds help to fight off viruses like cold and flu, which often cause sore throats. Tea has anti-inflammatory properties as well, which can soothe a sore throat by reducing pain and swelling. 

Finally, tea can pair well with other ingredients that help fight cold and flu viruses. For example, honey has antibacterial properties, and orange and lemon both offer a welcome boost of vitamin C.

So, whether you go for green, thyme or chamomile tea for a sore throat, pairing it with some extra ingredients can make its soothing effects even more pronounced. 

How We Chose the Best Tea for a Sore Throat

To find the best tea for a sore throat, we undertook research to find both the best teas for soothing a sore throat backed by science and those that are most popular with consumers.

We also prioritized a mix of easily accessible teas sold at most supermarkets and those that are great for coughs and sore throats, but may need to be purchased at a specialty store to be kept at home for when sickness strikes. Additionally, we ensured that our list included teas that taste good as well as being good for you.

Finally, a nutritionist reviewed the content to confirm that all teas featured can help with a sore throat and to give some extra tips on what to add to your tea to lessen the symptoms of a sore throat and cold or flu in general.

With this list in hand, you should be well on your way to trying the best hot tea for a sore throat and feeling some much-needed relief from the pain and irritation that comes with pharyngitis. 

For even more ways to explore your favorite foods, check out other experiences happening on Cozymeal.