As the chill of the colder months settles in, many of us find ourselves reaching for tissues and battling the discomfort of sinus congestion, nasal congestion, and colds. While over-the-counter remedies can offer relief, many of us are searching for natural remedies to combat the occasional cold symptomsโand a good herbal tea is a great place to start.
Not only does herbal tea soothe the soul, but certain teas also contain natural properties that may help ease congestion, soothe your sore throat, and bolster your immune system. In this blog, we’ll explore the 10 best herbal teas that can provide congestion and cold relief, offering a natural way to help you breathe easier and feel better during those sniffly days.
When choosing herbal teas for congestion relief, it’s important to ensure that the teas you’re drinking are made from safe, non-toxic ingredients. Not all teas on the market meet high safety standards, so it’s essential to be mindful of the brands and sources you select. To learn more about how to choose safe, non-toxic teas, check out my detailed guide on non-toxic tea options to help you make the best choices for your health and well-being.
15 best herbal teas that can provide congestion and cold relief:
- Peppermint Tea
- Ginger Tea
- Eucalyptus Tea
- Green Tea
- Chamomile Tea
- Thyme Tea
- Licorice Root Tea
- Elderberry Tea
- Lemon Balm Tea
- Turmeric Tea
- Mullein Tea
- Sage Tea
- Marshmallow Root Tea
- Holy Basil (Tulsi) Tea
- Fennel Tea
1. Peppermint Tea
Peppermint tea is a popular and natural remedy for congestion, making it a top choice for soothing symptoms of colds. Known for its refreshing aroma and cooling effect, peppermint contains menthol, a compound that acts as a natural decongestant. When you drink peppermint tea, the menthol helps open up your nasal passages, allowing you to breathe more easily. It also works to soothe sore throats by reducing inflammation and providing a cooling sensation, making it perfect for relieving irritation caused by coughing or congestion.
Additionally, peppermint tea has antimicrobial properties that may help your body fight off the underlying infections causing cold symptoms. Its calming nature can also reduce headaches and ease the tension that often accompanies colds.
Tiger Organics Peppermint Tea offers a premium, organic experience for those seeking natural relief from congestion and cold symptoms. Made from 100% pure, organically grown peppermint leaves, this tea delivers a refreshing and invigorating flavor while harnessing the natural decongestant properties of menthol.
Some other peppermint teas to try: Organic India Tulsi Peppermint Herbal Tea, Taylors of Harrogate Organic Peppermint Herbal Tea
2. Ginger Tea
Ginger is a powerful herb with a wide range of healing properties, making it an excellent addition to your daily routine. From supporting digestion to boosting immunity and reducing inflammation, ginger offers numerous health benefits that go beyond just relieving cold symptoms
Ginger tea is an especially powerful remedy for fighting congestion and cold symptoms. Known for its antioxidant and anti-inflammatory properties, ginger helps reduce swelling in the nasal passages to help relieve that stuffy nose so you can breathe easier. This is particularly beneficial when you’re dealing with a sinus infection or blocked airways. The warming effect of ginger also helps soothe a sore throat and ease any irritation caused by constant coughing.
For those looking to enjoy a warm, healing cup, choosing organic ginger tea ensures you’re getting the purest benefits without any additives or pesticides. Ginger tea provides a flavorful, spicy kick, perfect for keeping your body warm while helping to clear congestion.
Traditional Medicinals Organic Ginger Tea offers a warming and soothing blend made from high-quality, certified organic ginger root.
Some more Ginger to to try to support your immune health: Pukka Herbs Organic Lemon, Ginger & Manuka Honey Herbal Tea, FullChea – Ginger Tea Bags
3. Eucalyptus Tea
Eucalyptus tea is renowned for its ability to relieve congestion and clear airways, making it an excellent choice during cold and flu season. The natural oils in eucalyptus have strong decongestant properties that help to reduce mucus, ease sinus pressure, and open up blocked nasal passages.
Drinking eucalyptus tea can also relieve coughing and sore throats, helping you to breathe easier and feel more comfortable. Additionally, its antimicrobial properties can assist in fighting off infections, making it a great tea to incorporate when you’re battling a cold.
Adanim Bio Eucalyptus Mullein Tea combines the natural decongestant power of eucalyptus with the soothing, mucus-clearing properties of mullein. This organic blend offers effective relief from respiratory discomfort, helping to open airways and reduce inflammation while supporting overall respiratory health.
More Eucalyptus teas for throat and respiratory support: Traditional Medicinals Tea, Organic Throat Coat Eucalyptus, Traditional Medicinals Breathe Easy Tea
4. Green Tea
Green tea is a powerhouse when it comes to cold and congestion relief. Packed with antioxidants, particularly catechins, green tea helps to reduce inflammation in the nasal passages and boost the immune system. Its antiviral and antibacterial properties make it an effective option for preventing colds and speeding up recovery.
Green tea also contains natural decongestants that can help alleviate symptoms of a sore throat and stuffy nose, making it a soothing and revitalizing choice when you’re feeling under the weather.
Imozai Organic Green Tea Bags are a rich source of antioxidants and have natural anti-inflammatory properties, supporting immune health and reducing congestion.
More green teas to help reduce inflammation: FGO Organic Japanese Sencha Green Tea, Buddha Teas – Organic Sencha Green Tea
5. Chamomile Tea
Chamomile tea is widely known for its calming and soothing effects, but it’s also a helpful remedy for congestion and cold symptoms. Chamomileโs anti-inflammatory properties can help reduce swelling in the throat and sinuses, providing relief from nasal congestion.
It’s also an excellent tea to drink before bed when you’re sick, as it helps relax the body, improves sleep quality, and reduces discomfort caused by a cold or cough. Its gentle flavor and soothing properties make chamomile tea a comforting choice when you’re seeking natural relief.
Traditional Medicinals Organic Chamomile & Lavender Tea blends the calming effects of chamomile with the soothing properties of lavender to help ease cold symptoms like sore throat, stuffy nose, and congestion
More Chamomile Tea to help with inflammation and relaxation: Pukka Chamomile, Vanilla & Manuka Honey Herbal Tea, Taylors of Harrogate Organic Chamomile Herbal Tea
6. Thyme Tea
Thyme tea is a lesser-known but potent herbal remedy for congestion and cold relief. It is still very effective. It acts as both a natural decongestant and an expectorant, meaning it helps to break down and clear mucus from the airways. Thymeโs antibacterial and antiviral properties make it a strong ally for fighting respiratory infections.
Sipping on thyme tea not only helps with clearing out congestion but also soothes coughs and strengthens your immune system. This herbal tea is a powerful option for reducing the symptoms of colds and sinus infections and, as with all herbal teas, creates a very powerful impact when combined with other home remedies.
Buddha Teas Organic Thyme Leaf Tea offers a pure, organic blend that harnesses the natural decongestant and antimicrobial properties of thyme, providing effective relief from respiratory issues, including congestion and sore throats.
More thyme tea to help with respiratory infections: Adanim Bio Eucalyptus Mullein Tea, 40 Teabags of Organic Eucalyptus, Thyme, and Mullein, FGO Organic Thyme Leaf Tea, Eco-Conscious Tea Bags
7. Licorice Root Tea
Licorice root tea is known for its sweet flavor and natural ability to loosen phlegm, making it an ideal tea for congestion relief. As a natural expectorant, licorice root helps clear the respiratory system by thinning mucus, which in turn makes it easier to expel.
It also soothes irritated airways and helps reduce inflammation in the throat, providing relief from coughing and sore throats. Licorice root tea also has antiviral and antimicrobial properties, supporting the bodyโs ability to fight off infections during a cold.
FullChea Licorice Root Tea delivers a naturally sweet and soothing blend that helps to loosen phlegm, ease congestion, and provide relief from sore throats with its natural expectorant and anti-inflammatory properties.
More Licorice Root Tea to help soothe your respiratory system: Traditional Medicinals Organic Licorice Root Herbal Tea, Buddha Teas Organic Licorice Root Tea
8. Elderberry Tea
This is one of my absolute favorite teas in general. It’s a regular part of my routine. Elderberry tea is a powerful immune-boosting herbal tea that helps reduce cold and flu symptoms. Elderberries are rich in antioxidants, vitamins, and minerals that support your immune system and help fight off infections.
Drinking elderberry tea can help alleviate nasal congestion, reduce inflammation, and ease sore throats. Its antiviral properties make it a great option to use as a preventative measure or to speed up recovery during cold and flu season.
Pukka Herbs Night Time Berry Organic Herbal Tea is a soothing blend of chamomile, lavender, and elderberry, designed to promote relaxation and restful sleep while supporting your immune system. The calming properties of chamomile and lavender help ease tension and prepare you for sleep, while elderberry works to boost immunity and relieve cold symptoms like congestion and sore throats
Some more Elderberry teas to try: Traditional Medicinals Tea, Organic Echinacea Plus Elderberry, Buddha Teas – Organic Elderberry – Herbal Tea
9. Lemon Balm Tea
Lemon balm tea is a soothing herbal tea that is highly effective at reducing cold and congestion symptoms. It works by reducing inflammation in the throat and sinuses, helping to ease sore throats and stuffy noses.
Lemon balm is also known for its antiviral properties, which can assist in fighting off the virus that may be causing your cold. Additionally, lemon balm tea has calming effects that can reduce stress and promote better sleep, both of which are important when you’re feeling under the weather.
Traditional Medicinals Organic Lemon Balm Tea offers a calming and refreshing herbal infusion that helps reduce stress, soothe sore throats, and ease congestion. Known for its antiviral and anti-inflammatory properties, lemon balm supports respiratory health while promoting relaxation and overall well-being, making it a perfect choice during cold and flu season.
More Lemon Balm teas to try for sore throat and runny nose: TEARELAE – Lemon Balm Tea Bag, The Tao of Tea, Lemon Balm Herbal Tea
10. Turmeric Tea
Tumeric is another staple herb that I use every single day because it is truly powerful for your body. Now, you may be wondering, “isn’t that gross to put in tea?” But, honestly, I’ve found that tumeric is so mild that you can almost cover it up when mixing with other flavors.
Turmeric tea is a powerful herbal tea known for its anti-inflammatory and antioxidant properties. Drinking turmeric tea can help reduce inflammation in the airways, easing congestion and making it easier to breathe.
The curcumin found in turmeric is particularly effective in reducing swelling and irritation caused by colds or sinus infections. Turmeric also supports the immune system and has antiviral properties, making it a strong defense against cold and flu symptoms. The warming and earthy flavor of turmeric tea can also provide comfort during sickness.
Hyleys Turmeric with Green Tea Ginger & Lemon Flavor is a powerful blend that combines the anti-inflammatory benefits of turmeric with the immune-boosting properties of green tea, ginger, and lemon. This soothing tea helps reduce congestion, ease sore throats, and support overall health, making it a perfect choice for cold relief while offering a refreshing and warming flavor.
More teas with tumeric to help support your immune system: Traditional Medicinals Organic Turmeric w/ Meadowsweet & Ginger Herbal Tea, FGO Organic Turmeric Ginger Tea, Eco-Conscious Tea Bags
11. Mullein Tea
Mullein tea is known for its ability to soothe the respiratory system and help with conditions like coughs, colds, and bronchitis. It acts as an expectorant, helping to clear mucus from the lungs and ease congestion.
Mullein also has anti-inflammatory properties, making it a good option for soothing irritated airways and reducing inflammation in the respiratory tract.
FullChea Mullein Leaf Tea Bags provide a natural, herbal remedy known for supporting respiratory health by helping to clear congestion and ease inflammation in the airways. Mullein’s soothing properties make it ideal for relieving coughs and reducing mucus buildup, making this tea an excellent choice for cold and congestion relief.
More types of Mullein Tea to help soothe your respiratory system: Buddha Teas – Mullein Leaf – Organic Herbal Tea, Celebration Herbals Organic Mullein Leaf Tea Bags
12. Sage Tea
Sage tea is another excellent choice for cold relief, particularly for soothing sore throats and persistent coughs. Its strong antimicrobial and anti-inflammatory properties not only help reduce throat irritation but also work to fight off infections, making it a powerful herbal remedy during cold and flu season.
Sage tea is frequently used to treat upper respiratory issues, as it can help break up congestion, clear mucus, and reduce inflammation in the airways, providing much-needed relief from discomfort. Additionally, its soothing nature promotes overall respiratory health and aids in quicker recovery.
Buddha Teas Organic Sage Leaf Tea offers a naturally soothing and earthy blend known for its antimicrobial and anti-inflammatory properties. This tea helps reduce sore throat irritation, ease congestion, and support overall respiratory health, making it an ideal choice for cold relief and immune support.
13. Marshmallow Root Tea
Marshmallow root tea is well-known for its mucilaginous properties, meaning it forms a soothing, protective coating over irritated mucous membranes. This makes it an excellent remedy for easing sore throats and calming inflamed tissues throughout the respiratory system.
In addition to its soothing effects, marshmallow root tea helps to loosen and thin mucus, making it easier to expel and providing significant relief from congestion. Its gentle, natural properties make it a comforting choice for those experiencing cold symptoms, particularly when inflammation and mucus buildup are causing discomfort.
FullChea Marshmallow Root Tea is a natural, soothing herbal tea known for its ability to coat and protect irritated mucous membranes, providing relief from sore throats and inflamed respiratory tissues. Its mucilaginous properties help loosen mucus, making it easier to expel and offering comfort from congestion, making this tea an excellent choice for easing cold symptoms.
More types of Marshmallow root tea to help with easing your sore throat and runny nose: CELEBRATION HERBALS Marshmallow Leaf & Root Organic Tea, Buddha Teas Organic Marshmallow Leaf Tea
14. Holy Basil (Tulsi) Tea
Holy Basil, also known as Tulsi, is a revered adaptogenic herb that not only supports the immune system but also helps the body manage stress, making it a holistic remedy during times of illness.
Tulsi tea is packed with antimicrobial and anti-inflammatory properties, which are highly effective for reducing congestion, clearing mucus, and soothing sore throats. Its ability to promote respiratory health makes it a powerful ally in helping the body recover from colds, infections, and other respiratory issues.
Additionally, Tulsi tea can boost overall vitality while calming the mind, offering both physical and mental support during recovery.
HANDPICK Holy Basil Tea Bags offer a soothing and invigorating blend of organic Tulsi, known for its adaptogenic qualities that help balance the body and support the immune system. This tea is rich in antimicrobial and anti-inflammatory properties, making it effective for reducing congestion, clearing mucus, and soothing sore throats. Perfect for promoting respiratory health and aiding recovery from colds and infections, this Tulsi tea also helps reduce stress and enhance overall well-being.
More types of Holy Basic (Tulsi) tea to help boost your vitality: Organic India Tulsi Original Loose Leaf Herbal Tea, Organic India Tulsi Green Herbal Tea
15. Fennel Tea
Fennel tea has natural expectorant qualities, making it excellent for clearing mucus from the lungs and easing persistent coughing. Additionally, it is known for its strong anti-inflammatory and antimicrobial properties, which help relieve sore throats, reduce nasal congestion, and fight off infections.
With its mild, slightly sweet flavor, fennel tea provides a pleasant and soothing option during illness, offering comfort while promoting faster recovery from cold symptoms.
Traditional Medicinals Organic Fennel Herbal Tea offers a gentle, sweet-tasting herbal blend known for its natural expectorant properties, helping to clear mucus from the lungs and ease coughing. With its anti-inflammatory and antimicrobial benefits, this tea is effective for soothing sore throats, reducing nasal congestion, and supporting overall respiratory health, making it a comforting choice during cold and flu season.
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