Best Tea for a Sore Throat: 8 Soothing Options

A sore throat is usually caused by a viral infection like a cold or the flu, and it typically clears up on its own within a week. While you wait it out, a warm cup of the right tea can soothe irritation and keep your throat comfortably moist.

What Causes a Sore Throat?

Most sore throats come from inflammation of the tonsils and throat tissue due to a viral infection, which doesn't respond to antibiotics. A smaller share are caused by bacterial infections like strep throat, which tend to bring a higher fever (over 101°F) and more severe pain — those warrant a visit to a doctor.

Best Teas for a Sore Throat

Ginger Tea

Ginger has natural anti-inflammatory properties that may help ease throat irritation. Two to three cups a day is a common way to use it during a cold.

Chamomile Tea

Chamomile is calming and has mild antibacterial properties, and it can relax the muscles around an irritated throat. It's one of the most commonly recommended options for a scratchy throat.

Eucalyptus Tea

Eucalyptus has expectorant properties that may help with congestion linked to a cold, whether taken as a tea or inhaled as steam.

Licorice Root Tea

Licorice root has anti-inflammatory and expectorant properties that may help open the airways and ease throat discomfort. Avoid it if you have high blood pressure or a heart or kidney condition: its glycyrrhizin content can raise blood pressure and, in large or long-term amounts, has been linked to irregular heartbeat, according to NCCIH.

Turmeric Tea

Turmeric's active compound, curcumin, has anti-inflammatory effects that some studies of curcumin supplements have compared to over-the-counter pain relievers for mild joint pain. A cup of turmeric tea contains far less curcumin than those supplements, so treat it as a mild, generally well-tolerated addition rather than a pain-reliever substitute.

Nettle Tea

Nettle has soothing, mildly anti-inflammatory properties that may help calm throat irritation.

Mullein Tea

Mullein has traditionally been used for cough and cold symptoms, with expectorant properties that may help loosen mucus and ease throat irritation.

Lemon and Honey Tea

Mixing hot water with fresh lemon juice and honey is a classic remedy, and honey is a commonly recommended home option for soothing an occasional cough in children over age 1. Never give honey (including in tea) to a child under 1 year old: it can contain bacterial spores that cause infant botulism in babies, per the CDC.

How to Prevent a Sore Throat

• Avoid sudden temperature changes, which can stress your throat and immune system.
• Keep up healthy habits: regular exercise, a nutrient-rich diet and enough sleep support a stronger immune system.
• Wash your hands often, especially after being in public spaces, to avoid picking up viruses.
• Skip extreme drink temperatures. Very hot or very cold drinks can irritate an already sensitive throat.

Side Effects and Precautions

• Herbal teas are generally safe, but licorice root should be avoided by anyone with high blood pressure, or a heart or kidney condition, and shouldn't be used daily long-term by anyone.
• If your sore throat lasts more than a week, comes with a high fever, or makes it hard to swallow or breathe, see a doctor — tea is not a substitute for medical care.
• Children under 1 should never be given honey.

FAQ

What tea is best for a sore throat and cough?

Ginger and honey-lemon tea are among the most commonly used combinations for both a sore throat and an accompanying cough.

Can tea replace antibiotics for a sore throat?

No. Most sore throats are viral and don't need antibiotics, but a bacterial infection like strep throat requires a doctor's diagnosis and prescribed treatment.

How many cups of tea should I drink for a sore throat?

Two to three cups a day of a soothing herbal tea is a reasonable amount for most healthy adults.

The Bottom Line

Ginger, chamomile, licorice root and honey-lemon tea are all reasonable, low-risk ways to soothe a mild sore throat while your body fights off the underlying infection. If symptoms are severe or don't improve within a week, see a doctor rather than relying on tea alone.

For more cold-season tips, check out our guides on teas for the cold and flu season, ginger tea for a sore throat, teas for the respiratory system and the best tea for a cold.