The 10 Best Teas To Support Your Immune System

1. Licorice

Licorice isn’t just a candy - it’s an immune-boosting herb, too! Licorice is very commonly used in traditional Chinese medicine because its flavonoid content helps boost immune health. It’s even been shown to fight off various viral and bacterial infections (1) such as MRSA.

2. Echinacea

Echinacea flower is found in most immune-support supplements; in fact, it’s one of the most common ingredients in the cold and flu aisle of the pharmacy and is known for both its antiviral and antibacterial properties (2).

I prefer to take echinacea in tea form, so I can sip it throughout the day. You can also add honey, which will give it some sweetness and is a powerful ingredient in its own right. In fact, studies have shown (3) that honey is as effective as the dextromethorphan, a common cough suppressant in over the counter medications.

3. Hibiscus

This bright red herbal tea is commonly found iced, but you can drink it cold or hot to fend off the seasonal sniffles. It has a high content of vitamin C, which studies have shown can reduce cold symptoms (4) by up to 30%.

4. Ginger

Both the flu and the common cold are often accompanied by some sort of digestive distress. Enter: ginger, the ultimate remedy for nausea and an inflamed gut. In fact, ginger is so powerful that studies have even shown (5) that it can ease nausea associated with pregnancy and chemotherapy side effects. I love sipping on some ginger tea — hot or iced — throughout the day when I’m not feeling my best.

5. Elderberry

You may have heard of elderberry syrup or gummies, which are often used for immune support. But you might not know that it also comes in a tea form that contains significantly less sugar. Elderberry is famous for its antimicrobial and antiviral properties (6); it has even been shown to be a viable remedy against both pathogenic bacteria and the flu virus!

6. Chamomile

Chamomile is a go-to ingredient for sleep, so I like to keep it around for when I’m feeling under the weather and sleep is a top priority. I typically sip a cup about 30 minutes before bed to make sure I get some restorative sleep. Expert tip: The longer you brew an herbal tea, the more powerful it will be. Let your tea steep - don’t forget to use a lid to make sure the essential oils don’t escape! - for at least five minutes before you enjoy it.

7. Lemon Balm

Lemon balm doesn’t just smell like heaven, it has tons of vitamin C to help you fend off bugs that threaten to keep you home from work or school. It also boasts a light, sweet lemon flavor and is a great natural sleep aid (7). You can find lemon balm in many tea blends and also on its own.

8. Slippery Elm

Slippery elm, which is also known as red elm, is used in many cough drops and teas because it forms a substance called mucilage when mixed with water. Mucilage helps coat the throat and has been traditionally used to treat common symptoms of laryngitis and other respiratory problems, like coughing. It also contains bioflavonoids, tannins, calcium, and vitamin E, all of which provide their own unique health-boosting properties. Slippery elm is the perfect addition to your winter wellness routine, especially when you’re feeling run down.

9. Peppermint

If you’re suffering from chest or sinus congestion, peppermint tea is the way to go. This type of tea clears the sinuses and opens up your nasal passages because of its menthol content - an ingredient that naturally soothes your sinuses (8) and opens up nasal passages. As an added bonus, it may also help reduce any nausea or stomach upset you may be experiencing.

10 Pu-erh

This classic Chinese tea is made from the Camellia sinensis plant, which means you can find it in green, black, or white tea form. Research has pointed (9) to Pu-erh having antibacterial properties, which means it can help fight off harmful bacteria.

So next time you are feeling under the weather, grab your largest mug, your coziest blanket, and curl up with one of these cold- and flu-fighting teas!

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