When life gets stressful or you feel a cold coming on, your body can use a little help staying strong. That’s where immune-boosting teas come in. Made with herbs and ingredients that support your body’s natural defenses, these teas are an easy, cozy way to stay on top of your health. Whether you’re hoping to prevent a cold, reduce inflammation, or just feel a little more energized, these ten teas are packed with immunity-friendly benefits.
10. Astragalus Root Tea
Astragalus is a traditional Chinese herb known for boosting immune resilience. When drank consistently, it may help your body better resist colds and infections. Often found in adaptogenic tea blends, astragalus is a gentle but powerful addition to immune-boosting teas.
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9. Rooibos Tea
This caffeine-free red tea from South Africa is high in antioxidants and low in tannins, which makes it easy on the stomach. Rooibos supports immune health by reducing oxidative stress and inflammation in the body. It’s also delicious with a splash of milk and honey.
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8. Peppermint Tea
While peppermint is best known for digestive support, it also has mild antiviral and antibacterial effects. The menthol in peppermint helps open nasal passages and soothe inflammation, making it one of the best immune-boosting teas to sip when you feel a cold coming on.
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7. Elderberry Tea
Elderberries are packed with antioxidants and flavonoids that may reduce the severity and length of cold symptoms. Elderberry tea is both fruity and functional, and it’s commonly used during winter months for an extra immunity boost. Many store-bought immune-boosting teas include elderberry for this reason.
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6. Lemon Balm Tea
Known for its calming effects, lemon balm also has mild antiviral properties. It’s a great option for people whose immune systems are weakened by stress. A warm cup of lemon balm tea before bed can help improve sleep and keep stress-related immune dips in check.
5. Licorice Root Tea
Licorice root has antiviral and antimicrobial benefits, making it a powerful ingredient in many immune-boosting teas. It also helps soothe sore throats and reduce respiratory inflammation. Just be cautious if you have high blood pressure, as it can increase sodium retention in some people.
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4. Green Tea
Green tea is loaded with antioxidants like catechins that support overall health and immune function. It’s also a mild source of caffeine, which can help you feel more alert without the crash. Regular green tea drinkers may benefit from a stronger immune response to viral infections.
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3. Turmeric Tea
Turmeric contains curcumin, a powerful anti-inflammatory compound. When brewed into tea (especially with black pepper for absorption), it can help lower inflammation and support immune function. Turmeric tea is especially comforting when combined with coconut milk and honey for a “golden milk” twist.
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2. Echinacea Tea
Echinacea is one of the most studied herbs for immune support. It’s known for potentially reducing the duration and severity of colds. Drinking echinacea tea during cold and flu season may help your body fight off viral invaders more effectively, making it a staple in many immune-boosting teas.
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1. Ginger Tea
Ginger is a go-to for immunity thanks to its anti-inflammatory and antimicrobial properties. Sipping ginger tea can help soothe sore throats, support digestion, and fight off early signs of infection. For a stronger effect, steep fresh slices of ginger in hot water with lemon and honey.