Best Herbal Teas to Boost Your Immune System

We all know that comforting feeling of sipping on a warm cup of tea when we’re under the weather. But did you know that tea does more than just soothe a sore throat? Certain teas are packed with powerful ingredients that can help strengthen your immune system and keep those pesky colds at bay.
Whenever I start feeling a little off—maybe a scratchy throat or the first signs of a sniffle—I turn to these immune-boosting teas. They’ve been shown to help fight infections, reduce symptoms, and support overall wellness.
1. Licorice Tea – A Sweet Way to Fight Germs
Licorice isn’t just a treat—it’s a powerful herb with immune-boosting benefits! It’s been used in traditional Chinese medicine for centuries because it contains flavonoids that help fight off bacteria and viruses. It’s even been studied for its ability to combat tough infections like MRSA.
2. Echinacea Tea – Your Cold & Flu Ally
Echinacea is one of the most popular herbs for immune support, and for good reason. It’s packed with antiviral and antibacterial properties that help your body fight off infections. I love drinking echinacea tea throughout the day, especially with a little honey—not just for sweetness, but because honey itself is a natural cough suppressant!
3. Hibiscus Tea – A Vitamin C Powerhouse
This bright red tea is more than just pretty—it’s full of vitamin C, which is known to help reduce cold symptoms by up to 30%! Whether you drink it hot or iced, hibiscus tea is a delicious way to give your immune system a boost.
4. Ginger Tea – The Ultimate Tummy Soother
Colds and the flu often come with nausea or an upset stomach. That’s where ginger tea comes in! It’s been used for centuries to calm nausea and reduce inflammation. Fun fact: Studies have even shown that ginger can help with morning sickness and chemotherapy side effects! When I’m feeling off, I sip on ginger tea all day—hot or iced.
5. Elderberry Tea – Nature’s Cold & Flu Fighter
You’ve probably seen elderberry syrup or gummies, but did you know you can drink it as tea? Elderberries have amazing antimicrobial and antiviral properties, making them a go-to remedy for flu season. And unlike syrups, elderberry tea has little to no sugar, so it’s a healthier way to get the same benefits.
6. Chamomile Tea – Rest and Recovery in a Cup
Sleep is essential for a strong immune system, and chamomile tea is one of the best natural sleep aids. It helps you relax, unwind, and get the deep rest your body needs to heal. Pro tip: Let your chamomile tea steep for at least five minutes (with a lid on!) to get the most out of its calming effects.
7. Lemon Balm Tea – Zesty and Immune-Boosting
Lemon balm tea smells heavenly and is packed with vitamin C to help fight off colds. It has a naturally sweet, lemony flavor and is also great for relaxation and sleep—perfect when you’re feeling run down.
8. Slippery Elm Tea – Your Throat’s Best Friend
If you have a sore throat, slippery elm tea is a must-try! It creates a soothing coating in your throat, helping to ease irritation from coughing or laryngitis. It’s also packed with nutrients like calcium, vitamin E, and bioflavonoids, which support overall health.
9. Peppermint Tea – Clears Sinuses and Soothes Coughs
Stuffy nose? Chest congestion? Peppermint tea can help! The natural menthol in peppermint clears your sinuses, making it easier to breathe. Plus, it can calm an upset stomach, making it perfect for flu season.
10. Pu-erh Tea – Gut Health = Stronger Immunity
Pu-erh is a fermented tea known for its antibacterial properties. Since a healthy gut is key to a strong immune system, drinking Pu-erh can help your body fight off harmful bacteria while supporting digestion.
Sip Your Way to Better Health
The next time you feel a cold coming on, grab your favorite mug, wrap yourself in a cozy blanket, and let one of these powerful teas do its magic. Stay warm, stay healthy, and happy sipping!