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Best Tea for a Sore Throat

Any warm, caffeine-light tea, with a spoonful of honey may ease throat pain for a short while. Added honey or Propolis have the best therapeutic evidence.

October 2, 2026Barbara Martins3 min read
Backlit close-up of lemon

Key takeaways

  • Warm drinks and honey or propolis have the best evidence for sore throat easing.1,2

  • Licorice-root blends may give short-term relief, but licorice can also raise blood pressure.3,5

  • Pollution and smoking constantly inflame your upper airways.

What is actually happening in a sore throat

The back of your throat is called the pharynx and it is lined with a mucous membrane: a membrane of cells which produce a thin layer of mucus. This mucus helps defend against viruses and bacteria that might come in through the mouth. When the pathogen manages to breach this first line of defense, the body begins a cascade of inflammatory response which results in swelling, redness and pain, among other processes involving our immune response.8

Why warm tea helps a sore throat

Most sore throats are viral and clear up within a week.6 In a study of 30 people with colds, a hot drink gave fast and lasting relief from a sore throat. The same drink at room temperature did not.1

3 best teas for a sore throat, ranked by evidence

  1. Any warm tea with honey. A review of 14 studies found that honey improved cold symptoms, especially cough, more than usual care.2

  2. Licorice root blends. In a trial of 60 adults, a licorice, slippery elm and marshmallow tea eased painful swallowing within 30 minutes.3 Avoid licorice if you have high blood pressure, heart or kidney disease, or if you are pregnant.5

  3. Iceland moss ( Lichen islandicus) Tea . Iceland moss is highly effective for a dry, tickly cough, hoarseness, and sore throats. It is rich in water-soluble polysaccharides (mucilage). When brewed, this forms a gel-like film that coats and protects irritated throat membranes.7

What to add to your tea and what to skip

  • Add 1–2 teaspoons of honey (for anyone 12 months or older) and a squeeze of lemon. 2,8

  • Skip the whiskey in a hot toddy. Alcohol dehydrates you and your throat.

How to make a throat soothing cup of tea


In my practice, I advise to use 3–4 ginger slices in hot water for 5–10 minutes. Cool slightly, then add lemon and honey. 3-4 cups a day is the reasonable clinical recommendation.
For immediate relief, try Something for Cactus throat


References

  1. Sanu A, Eccles R. The effects of a hot drink on nasal airflow and symptoms of common cold and flu. Rhinology. 2008;46(4):271-275. PMID: 19145994. Available from: https://orca.cardiff.ac.uk/id/eprint/27960/

  2. Abuelgasim H, Albury C, Lee J. Effectiveness of honey for symptomatic relief in upper respiratory tract infections: a systematic review and meta-analysis. BMJ Evid Based Med. 2021;26(2):57-64. doi:10.1136/bmjebm-2020-111336. PMID: 32817011. Available from: https://ebm.bmj.com/content/26/2/57

  3. Brinckmann J, Sigwart H, van Houten Taylor L. Safety and efficacy of a traditional herbal medicine (Throat Coat) in symptomatic temporary relief of pain in patients with acute pharyngitis: a multicenter, prospective, randomized, double-blinded, placebo-controlled study. J Altern Complement Med. 2003;9(2):285-298. doi:10.1089/10755530360623400. PMID: 12804082. Available from: https://pubmed.ncbi.nlm.nih.gov/12804082/

  4. Ruetzler K, Fleck M, Nabecker S, et al. A randomized, double-blind comparison of licorice versus sugar-water gargle for prevention of postoperative sore throat and postextubation coughing. Anesth Analg. 2013;117(3):614-621. doi:10.1213/ANE.0b013e318299a650. PMID: 23921656. Available from: https://pubmed.ncbi.nlm.nih.gov/23921656/

  5. National Center for Complementary and Integrative Health. Licorice root: usefulness and safety [Internet]. Bethesda (MD): NCCIH; [cited 2026 Sep 30]. Available from: https://www.nccih.nih.gov/health/licorice-root

  6. Centers for Disease Control and Prevention. Sore throat basics [Internet]. Atlanta (GA): CDC; [cited 2026 Sep 30]. Available from: https://www.cdc.gov/sore-throat/about/index.html

  7. European Medicines Agency. Lichen islandicus - herbal medicinal product [Internet]. Amsterdam (NL): EMA; [cited 2026 Oct 2]. Available from: https://www.ema.europa.eu/en/medicines/herbal/lichen-islandicus

  8. Kenealy T. Sore Throat. Available At: ://pubmed.ncbi.nlm.nih.gov/24589314/

Barbara Martins

Common questions

Tea for a sore throat: quick answers

Does warm tea help a sore throat?

Yes, the warmth itself seems to help. In a study of 30 people with colds, a hot drink gave fast and lasting relief from a sore throat, while the same drink at room temperature did not. Most sore throats are viral and clear up within a week, so a warm drink is about comfort while that happens.

Is honey good for a sore throat?

Honey has some of the best evidence behind it. A review of 14 studies found that honey improved cold symptoms, especially cough, more than usual care. Add 1 to 2 teaspoons to warm tea with a squeeze of lemon, but only for anyone 12 months or older.

Who should avoid licorice root tea?

Avoid licorice root if you have high blood pressure, heart disease or kidney disease, or if you are pregnant, because licorice can raise blood pressure. For others, licorice blends may give short-term relief: in a trial of 60 adults, a licorice, slippery elm and marshmallow tea eased painful swallowing within 30 minutes.

Relief

Meet Something for a Cactus Throat

A refreshing oral spray of copper, propolis and Icelandic moss that helps soothe an annoyed throat.

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