When a cold shows up, a hot mug of tea is often the first comfort move. Beyond the cozy warmth, a soothing drink can ease a scratchy throat and make a cough feel less irritating for a while. Staying well hydrated matters when you are run down, and herbal options without caffeine can be an easy way to keep fluids up. Many teas also contain plant compounds called polyphenols, which are linked to immune support, and Health.com notes that certain varieties are especially popular when cold symptoms start.
Green tea is one of the most talked about choices because it contains catechins, a type of polyphenol associated with anti inflammatory and antimicrobial activity. Some research has connected regular green tea drinking with a lower likelihood of getting the flu, though that does not mean it can prevent every illness. To get the most out of the leaves, it helps to steep it a little more gently than black tea, using water that is hot but not boiling, or even trying a longer cold steep. A squeeze of lemon is often suggested because it may help the body access those catechins, but keep in mind that green tea does contain caffeine, which can be unhelpful if you are trying to rest.
Echinacea tea is another classic, made from the purple coneflower that is often used during cold season. It contains compounds called alkamides that are thought to play a role in the body’s inflammatory response and immune defenses. Some studies suggest echinacea preparations may help with upper respiratory infections, and a more recent look has hinted that drinking it as tea could be more effective than taking it in capsule form. Still, it is not a fit for everyone, especially during pregnancy or breastfeeding, and anyone with allergies or chronic conditions should check with a clinician first.
Elderberry tea is often praised for its deep color and its anthocyanins, antioxidant compounds that have been studied for immune related effects. Reviews of the research have found that elderberry supplements may shorten the duration of colds and soften symptoms for some people, but the evidence for tea specifically is not as strong. Safety also matters here because parts of the elder plant, including leaves, stems, and unripe berries, can be toxic if prepared incorrectly. If you choose elderberry, it is safest to use properly processed products rather than foraging or experimenting at home.
Chamomile and ginger round out the comfort list for good reason. Chamomile is traditionally used for coughs and colds, and while direct human evidence is limited, it is well known for supporting sleep, which can make recovery feel easier. Ginger contains gingerols that have been explored for antiviral potential in early research, and supplements have shown anti inflammatory and antioxidant effects, even if the exact impact of ginger tea on a cold is still unclear. Either way, the ritual of sipping something warm can be calming when you feel congested and tired.
Lemon tea deserves a reality check because it is often treated like a cure all. There is no strong proof that lemon tea itself knocks out cold symptoms, and while vitamin C can be linked to slightly milder colds, a simple lemon flavored tea may not provide much of it. Fresh fruit is still the better way to boost vitamin C intake. Even so, hot water with freshly squeezed lemon can be a pleasant, hydrating drink when you need something gentle.
What is the one tea you always make when you feel a cold coming on? Share your go to choice in the comments.
