12 Healing Types of Tea to Drink When You Have a Cough

Next time you're coughing, reach for a soothing cup of hot tea.

As the days get shorter and temperatures begin to drop, that can only mean one thing—cold, flu, and cough season is back. And while you should always seek the advice of a healthcare professional when you’re sick, there are many natural remedies you can turn to for alleviating irritating cough symptoms. One of the easiest and most convenient ways to soothe a cough is by drinking a comforting cup of tea.

While drinking hot tea of any kind can be helpful when you have a cough, simply because it’s hydrating, the steam can help open your nasal and bronchial passages, and the warm liquid is a balm for a sore throat and cough. But in the wide world of tea, there are so many more options than just your classic black, masala chai, or even green teas. For added therapeutic benefits, it’s herbal teas that can often provide the most effective relief for coughs. We asked experts to pinpoint the best types of tea for a cough, based on their healing benefits, anti-inflammatory properties, and more.

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The Best Tea for a Cough

Licorice Root Tea

Licorice root is a very common herb and has been frequently used in traditional Chinese medicine for centuries. Over 300 flavonoids and plant compounds have been isolated from this herb alone. These bioactive compounds translate into potent antimicrobial and antiviral benefits, which could help to treat the root cause of your cough.

Further, licorice has “antispasmodic effects, which can be very helpful for treating coughs as they help relax the muscles of the respiratory system that are spasming in coughing,” explains Rachelle Robinett, registered herbalist (AHG), founder of Pharmakon Supernatural and HRBLS. She adds that licorice is “high in mucilage, a slippery, slimy substance that helps hydrate and soothe inflamed or dehydrated tissues.” Mucilage from plants can help to soothe dry coughs.

Green Tea

Like licorice root, green tea is also chock-full of bioactive plant compounds with anti-inflammatory powers and antibacterial benefits, making it another smart tea choice for managing a cough and its cause. Some research has also found green tea to be helpful for cough symptoms specifically. A 2015 study found that while gargling green tea didn’t resolve symptoms of hoarseness, it did reduce the frequency of cough symptoms in patients who were post heart surgery.

Related: Green Tea Does Have Caffeine, But Not as Much as Coffee—Here's Why

Chamomile Tea

Chamomile tea is often associated with promoting sleep and relaxation, and it may also help with the cough you’re experiencing. This is due to the infection- and inflammation-fighting properties of chamomile’s compounds, helping your body fight off whatever illness is causing your cough.

Peppermint Tea

As one of the most popular members of the mint family, peppermint is another go-to tea for a cough. Research has linked peppermint tea to sinus infection and cold symptom improvement—common ailments that often result in a cough.

Marshmallow Root Tea

The name may bring to mind s'mores, but this marshmallow has nothing to do with sweet treats. Marshmallow is a root and another excellent herbal option for cough symptoms, due to its mucilage properties.

“For dry, irritated coughs, I like to recommend moistening herbs like marshmallow [root],” says Rosalee de la Forêt, herbalist, podcast host, and best-selling author of Alchemy of Herbs and Wild Remedies. Research has shown marshmallow root offers therapeutic benefits for cough, particularly as a soothing agent for inflamed tissue. (Slippery elm offers similar benefits as marshmallow, but many opt for marshmallow root over slippery elm because the latter is considered an endangered or threatened species.)

Thyme Tea

As a common culinary herb, thyme is not only delicious in a slew of savory dishes, but it can also be steeped into a tea that provides some coughing relief. In fact, one 2021 study found that thyme, when taken with ivy, showed significant reduction in cough severity.

Ginger Tea

Ginger is another accessible ingredient that’s been used for centuries to manage a cough, including in tea form. De la Forêt adds that ginger is an “herb for congested and boggy coughs, as it acts as a stimulating expectorant, which helps to thin mucus and your body expel it from your lungs.”

Related: 6 Healthy Perks of Sipping Ginger Tea (Iced or Hot), According to RDs

Wild Cherry Bark Tea

While it might be harder to find, wild cherry bark tea is an herbal tea option to reach for as an antispasmodic agent. “Herbs with antispasmodic effects can be very helpful for treating coughs as they help relax the muscles of the respiratory system that are spasming in coughing," Robinett says. "Just one example would be wild cherry bark, which is especially helpful for productive coughs."

Mullein Tea

If your cough is related to irritation or inflammation of the lungs, then mullein tea may be a great option. As an herb high in mucilage, Robinett says, “mullein is one of the greatest herbs for lung health.”

Elderberry Tea

A common ingredient in certain cough syrups, elderberry is a super source of plant compounds. This beautiful berry has been found to be an effective anti-inflammatory agent, as well as potentially effective in treating respiratory illnesses.

Eucalyptus Tea

“Some herbs help open airways, which can offer relief for constrictive-feeling coughs. One example of which would be eucalyptus,” Robinett says. This is also an herbal tea variety that’s relatively easy to find pre-bagged.

Any Tea With Honey

A tea made with this natural sweetener may help to alleviate cough symptoms. This is due to honey’s throat-coating viscosity. And evidence shows it may reduce cough duration, per a 2018 study done in children. Plus, honey is full of antiviral and antimicrobial plant compounds that can help to address the root cause of your cough-inducing illness.

Related: Sip on These 7 Types of Tea to Help Soothe Inflammation

Tips for Making Tea for a Cough at Home

Depending on the tea you’re after, either purchase a pre-bagged tea ready to be steeped or make your own cough-busting tea at home.

“Look for blends, rather than single-herb teas, as these will increase your chances of efficacy, synergy (or plants working together for exponential benefits),” Robinett offers, adding that this is  traditionally how herbs are used. So many reputable tea companies offer excellent blends: “Traditional Medicinals, Pukka, Organic India, and Yogi Tea come to mind,” de la Forêt says.

Creating your own blend? “Steep for five to seven minutes, or much longer if you don't mind a stronger taste,” Robinett says. “Many herbs can (and should) be steeped for several hours or even overnight. You can even make them in batches so there's always some on-hand to sip.”

“Leaves and flowers are often steeped in hot water, while roots, barks, seeds, and dried berries are often simmered,” adds de la Forêt. She also recommends looking for herbs sold in bulk from either a local producer or reputable online source: “Some of my favorites are Oshala Farm, Mountain Rose Herbs, and Pacific Botanicals.”

Both experts emphasize the goal of treating the root cause of the cough, rather than using herbal teas like a temporary bandage for the cough itself. “As an herbalist, I’m often focused on how herbs and lifestyle choices can support a person, not simply address a disease or symptom," de la Forêt says. "Instead of thinking, 'What herbs are good for a cough?' My question as an herbalist is, ‘What kind of cough does this person have? And how can herbs be matched to them in a way that supports their healing, rather than simply suppress symptoms?'"

Robinett echoes this philosophy, adding, “the closer we can get to root causes, treating those, and then preventing them in the future, the closer we can be to optimal, natural health.”

Tea Is Not a Replacement for Medical Care

Don't forget that sipping tea, no matter how soothing and potentially healing its properties, is a natural home remedy for relief. It may help to alleviate your cough symptoms, but it's not intended to cure an illness or replace the medicine and advice given by a qualified healthcare professional. If your cough persists, is especially painful, or is really getting in the way of everyday life, always check in with your doctor for clarity on next steps, a potential diagnosis, or necessary prescriptions.

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