The Best Teas for Feeling Sick (Cold, Nausea and More)

Sick woman drinking tea - best tea when sick

When you’re feeling under the weather, a warm cup of tea might just be your best friend. I’ll show you how to choose the best tea when sick from commonly available teas, making sure you’re back on your feet asap.

Hi, I’m Hazel

I gave up on skincare after years of issues with acne and sensitive skin.

But after going plant-based, my skin cleared up and even started to glow. Now I help women reveal their natural beauty with simple, delicious plant-based food.

I also used to be a nurse, and love nerding out on nutritional science (high-quality science, that is).

SEE MY JOURNEY HERE

As usual, this post is based on the strongest nutritional evidence I could find with a focus on the simplest, most delicious foods

…because who has time to waste on actions that don’t work?

The quick version:

Green tea, ginger tea, and peppermint tea effectively boost the immune system, reduce flu rates, and alleviate symptoms like nausea and headaches, thanks to their antibacterial, antiviral, and anti-inflammatory properties.

Contents

Teas for Cold Symptoms

Feeling the chill of the flu or a nasty cold? These teas not only soothe but also boost your defences, making them the best way to naturally combat your symptoms.

Boost Your Immunity with Green Tea

Drinking green tea (Camellia sinensis) is more than just a comforting ritual; it’s a strong ally for your immune system. Studies have shown that healthcare workers who regularly drank green tea were three times less likely to catch the flu compared to those who didn’t (1).

This tea isn’t just warm and soothing—it actively helps your body fight off flu viruses by boosting special immune cells and significantly increasing your body’s natural virus-fighting signals within just one week (2).

Rich in antioxidants, green tea combats the free radicals that can proliferate when you’re sick, helping you recover from the common cold and its stress on your body. It’s also effective in reducing runny nose and stuffy nose, common symptoms that can make colds particularly uncomfortable.

Echinacea Tea: A Fighter in Your Cup

When flu season hits, reaching for Echinacea Tea can be a wise choice. Known for its antiviral properties, this tea is more than just a warm drink—it’s a guard against the viruses that plague the colder months.

Enjoying this tea might just keep those typical flu symptoms at bay, ensuring your immune system is prepped to ward off any invaders. Echinacea is believed to be particularly effective in reducing nasal congestion and the duration of a cold, making it a powerhouse during peak sickness times.

Teas for Headaches

Headaches can disrupt even the best days. The following teas offer natural relief and might just help you skip the painkillers.

Cool Down with Peppermint Tea

Peppermint tea may also help with relieving headaches. Its menthol content is a natural pain reliever, helping to alleviate that pounding sensation by relaxing muscles and easing nasal congestion (3).

Ginger Tea: Powerful Relief for Migraines

Ginger tea packs a punch against headaches, too.

Research shows that just an eighth teaspoon of powdered ginger can work as effectively as some pain relievers (Imitrex), but without the side effects (4). This makes it a potent, natural option for those who suffer from severe headaches and migraines.

Ginger should also assist with body aches as well.

Chamomile Tea: A Gentle Relief

Chamomile tea is a gentle giant in the world of herbal teas, known for its anti-inflammatory properties (5). While it’s effective at reducing headache pain, it’s important to note its potent effects and the caution advised for pregnant women due to potential risks. Always consider personal health conditions when selecting this soothing option.

Teas for Respiratory Issues

When your respiratory system is under siege, the right tea can provide much-needed relief and aid recovery.

Cardamom Tea: Boost Your Respiratory Health

Cardamom tea is not just flavourful; it’s also beneficial for respiratory health. One study showed that cardamom can increase natural killer cells, essential for combating respiratory infections (6).

This makes it an excellent choice for soothing a scratchy throat and clearing stuffy noses, providing a natural boost to your body’s defences.

Oolong Tea: Soothing and Effective

While not specifically highlighted in studies for respiratory issues, Oolong tea is a popular herbal tea that offers general health benefits, including aiding respiratory function.

Its soothing properties may help calm a scratchy throat and ease breathing, making it a comforting choice for those cold, congested days.

Teas for Nausea

Nausea can turn any day sour, but the right tea can help settle your stomach almost as soon as you sip.

Ginger Tea: Your Go-To for Motion Sickness

Ginger tea is renowned for its ability to ease nausea motion sickness and upset stomachs, making it a staple for anyone prone to feeling queasy (7). Thanks to Zingiber officinale, the key compound in ginger, you’re not just treating symptoms but helping your body find its natural balance.

Plus, its anti-inflammatory properties ensure that your comfort is just a few sips away.

Peppermint Tea: Soothe Your Stomach

Peppermint tea is another hero when it comes to fighting nausea. While clinical trials specifically on peppermint tea are scarce, the antibacterial properties of its essential oil component have been shown to effectively ease digestive troubles in those with irritable bowel syndrome, without any known adverse effects (8).

Specialty Teas and Their Synergistic Effects

Some teas work even better when combined, offering enhanced effects to help you recover faster and feel better sooner.

The Power of White Tea and Peppermint

The combination of White Tea and Peppermint has been shown to have synergistic antibacterial and anti-inflammatory activities (9).

This blend not only helps in fighting off bacterial infections but also significantly reduces inflammation, making it a powerful duo for treating colds and enhancing overall respiratory health.

Golden Latte: Turmeric and Black Pepper Magic

A Golden Latte, made with turmeric and a pinch of black pepper, offers a warm, soothing drink with exceptional health benefits.

Turmeric’s antioxidant properties and black pepper’s ability to enhance absorption provide a potent remedy for reducing inflammation and boosting immunity, especially useful during flu and cold seasons.

Add a dash of cardamom for even more immunity-boosting potential.

The Best Tea When Sick

As we’ve explored, teas like green tea, ginger tea, and peppermint tea are so much more than warm liquids to sip on but also potent remedies during times of illness. Whether you’re combating flu symptoms, dealing with nausea or motion sickness, or fighting a headache, there’s a tea out there that can help alleviate your discomfort. These teas harness natural ingredients known for their antibacterial, antiviral, and anti-inflammatory properties, making them perfect home remedies. So next time you feel under the weather, consider brewing a cup of hot tea—it might just be the gentle, effective solution you need.

References

Most references below will link to the original peer-reviewed study itself. However, sometimes I will link to a video over at NutritionFacts.org instead, which is by far the single best resource of brutally transparent nutritional evidence you will ever see. Dr Greger tells a great story about the realities of the science and if I think you will benefit more from one of his videos, the link will take you there instead.

Happy nerding!

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