8 BEST TEAS TO DRINK WHEN YOU HAVE A COLD, ACCORDING TO EXPERTS

Medically reviewed by Jordana Haber Hazan, MD

Sipping on a warm cup of tea can be a soothing home remedy when you have a cold. There are many caffeine-free teas to choose from to keep you hydrated and support your recovery.

While research has not established that a specific tea can cure a common cold, certain teas may help alleviate symptoms like congestion, cough, and sore throat.

1. Lemon

The vitamin C in lemon tea is key for cold symptoms. Studies suggest that this vitamin can help reduce the duration and severity of a cold, though it won't prevent one from developing.

Consider brewing a cup of lemon balm tea or adding a squeeze of lemon to another type of tea to boost vitamin C during a cold.

2. Green Tea

Some research shows that green tea's natural catechin (antioxidant) compounds may help prevent and ease upper respiratory tract infections, such as the common cold and influenza (the flu).

In one study, people who consumed green tea had fewer cold symptoms than those who drank a placebo (an ineffective substance given to trial participants in control groups). However, keep in mind that green tea does contain some caffeine.

3. Herbal Tea With Honey

Herbal tea is typically caffeine-free and consists of different herbs, fruits, leaves, and flowers. These teas may ease an upset stomach, reduce inflammation in the body, and support relaxation, which is ideal when you're feeling under the weather.

Adding honey to herbal tea can help further ease cold symptoms. Honey contains anti-inflammatory properties and antioxidants that might help fight off viruses. Plus, it works to soothe a sore throat. Experts believe honey may be as effective for suppressing a cough as certain cough medicines, though more evidence is needed.

4. Echinacea

Some people take echinacea in tea form as an herbal supplement to help treat or prevent colds. While scientific evidence hasn't fully backed this claim, some research suggests that echinacea might limit your chances of catching a cold and reduce the risk of complications from some viruses (like the flu).

Other studies suggest echinacea could help treat the common cold and cut down on its duration, though additional research is needed.

5. Elderberry

Elderberry is a dark purple berry used as a home remedy for colds, sinus infections, and the flu. Elderberry products (like tea) are marketed for immune system support. Some studies suggest that elderberry helps reduce the severity and duration of upper respiratory symptoms like the common cold.

It's possible that drinking a warm cup of elderberry tea may help manage symptoms associated with a cold virus and boost the immune system.

6. Chamomile

Chamomile tea is often touted for its potential ability to induce sleep. Sleep is key for recovery and healing when you have a cold or another illness, as it allows the immune system to produce antibodies that help fight off infections.

Antioxidants found in chamomile support the immune system, reducing throat irritation, congestion, and inflammation.

7. Ginger

Ginger is rich in nutrients and compounds that could support healing from a cold. Research has found it can alleviate nausea and other digestive symptoms. Plus, it's traditionally been used to ease cold and bronchitis congestion.

One study showed that ginger improved nasal symptoms related to allergic rhinitis (hay fever) just as well as the allergy medication Claritin (loratadine).

8. Peppermint

Peppermint tea may be helpful as an expectorant, clearing mucus from your airways. In addition to alleviating congestion, the menthol in peppermint might also help soothe a sore throat and cough.

Peppermint tea might also be a bonus for people experiencing an upset stomach during a respiratory illness, as research suggests it reduces nausea and vomiting.

Can You Put Milk in Your Tea

The theory that dairy increases mucus production has not been proven. It was thought that drinking milk stimulated mucus production, ultimately worsening congestion in people with a cold or sore throat. However, studies haven't been able to confirm a link between the amount of nasal mucus in people with a cold or asthma who consumed milk.

If you experience mucus-related effects from consuming dairy during a respiratory illness, consider temporarily switching to nondairy milk, such as almond milk or coconut milk.

Other Tips to Find Relief

In addition to drinking tea, other common cold home remedies may help ease your symptoms, including:

• Increase hydration: To keep your throat moist
• Inhale steam (from your tea or a shower): To help hydrate and soothe dry nasal passages
• Add cinnamon to your tea: To provide antioxidant, antibacterial, and anti-inflammatory properties
• Try cough drops: Particularly those that contain menthol or honey, to soothe a dry cough and sore throat
• Get plenty of rest: This supports your immune system in fighting off the virus
• Use a humidifier: To add moisture to the air, which can help break up mucus and congestion
• Take over-the-counter (OTC) cold medications: To relieve pain, fever, cough, and other symptoms

How Long Should a Cold Last?

The common cold typically lasts less than a week but can persist for up to 10 days. Some symptoms may linger for two weeks or more.

The exact lifespan of a cold can vary based on factors like age, health status, and the type of cold virus you've gotten. Children, older adults, and people with a chronic underlying health condition may experience a longer cold duration.

While the common cold can usually be managed with home remedies, rest, and OTC medications, see a healthcare provider if your cold symptoms are severe, persistent, or returned after going away.

Many signs of a viral infection (like the common cold) are similar to signs of a bacterial infection. However, a bacterial infection has the potential to be more severe and may require medical care (like antibiotics) to treat. Look for symptoms such as:

• Chills
• Fatigue 
• Fever
• Productive (wet) cough with thick mucus
• Shortness of breath
• Signs of dehydration (extreme thirst, dizziness, dry mouth)

Takeaway

Before taking herbal supplements for a cold, speak with a healthcare provider, especially if you have underlying conditions.

Summary

A warm cup of tea may help clear congestion and soothe a sore throat when you have a cold. Specifically, peppermint and ginger tea appear beneficial for digestive symptoms, while elderberry, lemon, and green tea are thought to support immune health and potentially alleviate cold-related symptoms.

While home remedies are often effective for helping you get through a cold, see a healthcare provider if your symptoms are severe, worsening, or last longer than 10 days.

Read the original article on Verywell Health

2025-01-06T15:03:06Z