General Information
The Amazing Benefits of Tea
Discover the Amazing Healing Power of Herbal Infusions and Traditional Teas
Considered Uses
Sore Throat - Cold and Flu - Cough/Bronchitis - Nasal Congestion/Decongestant - Sinusitis - Runny Nose - Sinusitis - Other Respiratory Issues
Next time someone recommends tea and honey for your cold, you may want to listen. Discover more about tea: The potential health benefits of tea, how to choose tea, and the best sources to buy it from (no, it's not your retail grocery store).
Tea has been popular worldwide for thousands of years, with many cultures praising it not only for its social customs but also for its medicinal benefits.
You might be surprised to learn that tea is currently the second most consumed beverage in the world (second only to water), according to an article in Statista about global annual tea consumption 2018-2029.
WHAT IS TEA? (You may be surprised at the answer!)
Tea may not be what you think it is. There are two main types of teas: Basic teas and blended herbal teas. And, here’s information that may surprise you: MANY herbal “teas” are not “teas” at all because they do not contain the tea plant (Camellia sinensis). Herbal "teas" are actually called “tisanes”. Teas and tisanes are both known as "infusions", and many carry unique yet equally supportive properties for health and wellness.
Tea and Tisane Varieties
1. True Teas. “Real teas” are made from the basic tea plant Camellia sinensis. These include
Black teas [Darjeeling, Assam, Turkish, and Ceylon])
Green tea
Oolong teas
White
Pu-erh
2. Blended herbal teas –These teas include one of the true teas mentioned above with the addition of an herb substance (plant, extract, oil, or powder). A few well-known, popular examples include: Chai Tea (black tea and cardamom, cinnamon, ginger, and cloves), Jasmine Green Tea: Green tea base with jasmine blossoms, and Mint Tea: Black tea base and peppermint leaves
3. Herbal “teas” (technically “tisanes”) - As mentioned, these are not actually “teas” because they do not contain any true tea(Camellia sinensis). They consist solely of herbs, flowers, spices, or fruits and are otherwise considered “tisanes” or “herbal infusions”. They are typically prepared like true and blended teas. However, for the sake of ease, they will be referred to as "teas" or "infusions."
Potential Health Benefits of True and Herbal "Teas"
Many teas made from herbs and supplements are used to support health and wellness. They claim to help support both the body and mind. Some people drink tea for prevention, others for recovery, and still others drink tea for enjoyment and to feel good. Whatever the reason, tea has been found to support overall well-being, offering comfort, balance, and a boost to health and daily life.
Everyday symptoms and the teas that claim to help those symptoms are discussed below. Lots of teas and infusions claim to do things like soothe a sore throat, calm a cough, and even ease cold or flu symptoms. There are even teas that claim to support heart health, digestion, urinary health, lower cholesterol, provide muscle and joint relief, calm skin problems, and provide support for emotional wellness. The list is endless.
Important Pointers About Buying and Drinking Tea
While many teas and infusions offer some support or relief for various problems, there are a few important points to be aware of.
While some teas are well studied, others are not. Some of their health benefits are based on human and/or animal studies, and others are anecdotally related properties passed on from generation to generation. While many teas show a lot of promise for health and well-being, more research is warranted. Nevertheless, drinking a certain tea for a symptom might actually help. In the meantime, be aware of a few things.
Most “teas” are well tolerated, but once in a while, a tea might interact with one of your medications; it might cause side effects or cause allergies.
Tea companies in the US are not required to test their products. While understanding all aspects of the quality of a tea or infusion is important, many companies do not test for everything. Some do not test for pesticides, heavy metals, microbes, microplastics, levels of active ingredients, ethical working conditions, and other aspects of tea and manufacturing. Few tea producers inspect all criteria (they tend to do more testing in the EU). Some people like to know what is in the tea they are drinking. For those interested, the subject of testing is discussed in more detail below.
Whether you are thinking of drinking ”tea” regularly or just want to have some on hand for a rainy day, you might benefit by reading articles and studies about the various teas. Some evidence-based sources include Harvard Health – Tea and Health, Does Drinking Tea Really Help Health?, and the National Center for Complementary and Integrative Health (NCCIH) website, and PubMed.
If you feel ill, you can try some tea; however, if you are very ill and cannot seem to get better, you would be smart to consult with a healthcare provider.
Always consider safety.
How Can Teas and Other Infusions Help Me?
Respiratory Support
Various teas and infusions discussed below may, among other things, help provide some comfort and relief for the following conditions:
· Sore Throat
· Colds and Flu
· Cough and/or Bronchitis
· Nasal Congestion/Decongestant,
· Rhinorrhea (Runny Nose)
· Sinusitis
· Expectorant
· Allergies
· Upper Respiratory Prevention
WHICH TEAS ARE BEST FOR RESPIRATORY SUPPORT?
The best tea depends on a lot of things: Where in the world it comes from, whether or not it contains other contaminants, how it is processed, brewed, and sourced, all of which can influence potency and bioavailability. Sometimes, using an herb or tea in a capsule, as a powder, tincture, or in a pill form can be more effective than drinking a tea or infusion made from the same substance. However, whole leaf teas are often safer than the others.
You can sometimes make your own tea blends using whole-leaf herbs, powders, extracts, and oils. These different preparations are discussed at the end of this article.
The following lists include some of the many potential benefits that various teas and supplements claim to have. These include links to reputable tea sources. While there are many teas available in retail stores, you want to be sure you are getting the best. The recommended sources test most of their teas for active ingredients, purity, contaminants, and safety. I find that Starwest Botanicals and Organic India are cited frequently as some of the better tea companies because they test many aspects of their teas for contamination, ensuring that you get what you pay for when you buy a tea. Tea products made by Organic India are often paired with Tulsi (Holy Basil)- an ayurvedic tea base. If you are a tea drinker, you know a good tea is worth every penny of it.
Tea and Respiratory Health
Explore teas: Support seasonal wellness and soothe colds, sore throats, and respiratory discomfort.
The following information indicates potentially helpful properties that various teas made from herbs and supplements claim to support the upper respiratory system. When you see letters, I, B, V and/or E, following a tea, herb, or supplement listing below, it means that it may have some potentially supportive effects on inflammation, microbes, and expectoration:
(I) Anti-inflammatory -Anti-inflammatory teas may reduce swelling and irritation in the throat and airways, potentially easing breathing and discomfort.
(B) (A) Antimicrobial teas are traditionally used or studied for their ability to inhibit bacteria, viruses, fungi, and protozoa
(V) Antiviral-These teas are believed to help inhibit or reduce viral activity, based on traditional use or lab studies.
(E) Expectorants help loosen and expel mucus from the respiratory tract.
While the following teas have health claims, it's important to note that those with potential antibacterial or antiviral properties may not target the specific microbe that is causing your illness. Still, they may be worth a try—as long as you do not have contraindications, untoward side effects, and as long as you are not becoming seriously ill while waiting for the tea to work its “magic.”
Tea for Sore Throat Relief
Acacia Catechu: Anti-inflammatory and antibacterial properties (I)(B)Generally available as an extract with which to create a tea blend.
-No link available at this time
Adhotoda Vasika (also called Malabar Nut or VASA): Claims to have anti-inflammatory, antiviral, expectorant, antibacterial, and some antifungal properties: May help for a sore throat, tonsillitis, and clarity of voice. Loosens nasal (and chest) congestion, expectorant, decreases postnasal drip (I)(E)(B)(V)
-Order Vasaka powder from Amazon's Banyan Botanicals link- this can be used to make a tea
Ashwagandha: Shows anti‑inflammatory, antiviral, and antibacterial properties, but evidence is generally preliminary. It may help soothe sore throat symptoms through its anti-inflammatory effects, while lab studies suggest potential antiviral and antibacterial activity. May order through the following links:
-Fullscript link (Ashwaganda/Tulsi blend)
-Starwest Botanicals
Black Cohosh: Possible anti-inflammatory properties that may help with a sore throat, tonsillitis (I). Possible hormonal effects. May order through the following links:
Black Spruce: Black spruce may act as an expectorant, anti-inflammatory, antiviral, and antibacterial, although evidence is limited. It reportedly helps with sore throats, can help with symptoms of the flu, bronchitis and the common cold. Interestingly, it contains shikimic acid, which is a Tamiflu precursor (Tamiflu is the prescription treatment for flu) (I)(B). There are no black spruce teas advertised as tested for heavy metals; however, some brands do claim to be "organic."
-Link(s) Unavailable
Black Tea: Black tea can be used alone or is an excellent tea to use as a base for your own herbal blends (adding, for example, whole leaf herbs, food-grade powders, extracts, and tinctures). Alone, black tea is useful for its anti-inflammatory, antibacterial, and some antiviral properties (lab studies). It is generally considered very helpful in the support of a sore throat and other respiratory ailments. (B)(V)(I). May be ordered through the following links:
Calendula: Possible anti-inflammatory, antibacterial, and anti-viral properties (latter with limited evidence). This tea may help calm a sore throat (B)(V)(I). May be ordered through the following links:
Cats Claw: May be used for inflammation and as an antimicrobial tea; however, evidence for antiviral effects is limited (I)(B). Watch for drug interactions. May be ordered through the following links:
-Buddha Teas (link through Amazon)
Cayenne: Congestion, sore throat (anti-inflammatory and pain relief) (I). May be ordered through the following link(s):
-Starwest Botanicals (powder)
Chamomile: Anti-inflammatory and microbial effects are considered properties of chamomile. Anti-viral effects are possible but are not well-established (V?)(B)(I) May be ordered through the following link(s):
-Fullscript link to Organic India's Chamomile, Chamomile Flower Tea, and Tulsi With Honey Chamomile
-Traditional Medicinals - available through the link on their Amazon Site
Cinnamon: Anti-inflammatory, may help Sore throat (B)(V)(I). Available through the following link(s):
Clove: Anti-inflammatory - Sore throat (V)(B)(I). Available through the following link(s). You can use a clove additive (powder) or purchase a blend like Chai Tea, which is a popular tea made from several spices, including cloves:
-Starwest Botanicals Clove link (powders); Chai Tea (Starwest Botanicals Chai link)
Coltsfoot: Sore throat, tonsillitis, hoarseness (V)(B)(I) Can have negative effects on the liver. May order on:
Dandelion: Lots of anecdotal evidence and some preliminary evidence show anti-inflammatory, antiviral, and antibacterial properties. Dandelion ROOT tea may help with a sore throat. (V)(B)(I). Note: May have cross-allergies if allergic to ragweed. Order through:
-Starwest Botanicals link
-Buddha Teas via Fullscript link
Echinacea: May reduce the duration and severity of an illness, especially if used early on. Includes support of a sore throat and tonsillitis (V)(B)(I). Note: Can trigger auto-immune flare-ups in those with immune problems.
Elderberry: Acts as an anti-inflammatory. Tonsillitis, anti-viral and antibacterial, as primarily evidenced in labs and animal studies (V)(B)(I). Note: May be ordered at one of the links below:
-Traditional Medicinals - Organic Elderberry Immune Tea Fullscript link
-Buddha Teas Fullscript link
-Starwest Botanicals (actual dried elderberries)
Ginger: While there is strong support for anti-inflammatory and antimicrobial properties, proof of antiviral properties is less evident than antibacterial properties (B)(V)(I)
-Buddha Teas Link to Fullscript
-Rishi Tea blend link in Amazon
Green Tea: Like the other basic teas, green tea can be used as a base tea for blends if you want to add various herbs with additional flavors and potential medicinal properties. Green tea, alone, contains compounds called catechins, which are known to have mild antiviral and antibacterial properties. They also contain antioxidants that have important anti-inflammatory and immune properties. Green tea is the most extensively studied of all the basic teas (V)(B)(I). Some very good green teas may be ordered through the following links:
-Starwest Botanicals link here
-Yogi link on Amazon and Yogi Green Tea Pure Green Tea Decaf link on Amazon link
One type of green tea that has become very popular over the past few years is MATCHA.
Why has Matcha tea become so popular over recent years? Matcha has become a very popular green tea. Because the entire leaf is consumed in powdered form, it is more concentrated and it generally delivers stronger effects than most brewed green teas. Matcha can help soothe a sore throat. It has anti-inflammatory, antibacterial, and antiviral properties due to its high concentration of catechins (especially EGCG).
Many Matcha products are sold in retail grocery stores. Unlike many other tea products sold on retail shelves, most Matchas have been tested for high levels of pesticides and heavy metals like lead, cadmium, arsenic, mercury, microbes, and microplastics. While many are lower in heavy metals, a lot of Matcha tea is sold in tea bags, which contain microplastics. So, while "clean" in many other ways, many Matcha teas today still contain microplastics. It is also important to note that many Chinese teas contain inordinate levels of lead
So, you think your Matcha is healthy? Think again:
What's in YOUR matcha?
Microplastics: Present in most conventional tea bags: Bigelow, Kirkland, Lipton, Tazo, Trader Joe’s, Twinings (bagged teas). Use organic third-party tested teas instead (Numi, Rishi, and Twinings loose-leaf tea) to avoid microplastic contamination. Stash Decaf Premium Green – bags are plastic-free. Yogi® Green Tea Pure Green Decaf – bags are plastic-free. Loose-leaf teas
Heavy Metals & Pesticides: Documented higher presence in Lipton, Kirkland, Trader Joe’s, and Twinings; Bigelow is questionable due to the limited transparency of testing results. Numi and Rishi emphasize third-party testing, showing safe limits of heavy metals and organic sourcing, reducing risk.
Overall Best Matcha Options for Safety Against Contaminants:
Numi, Rishi, Stash Decaf, Yogi Decaf, and loose-leaf teas stand out for plastic-free packaging and third-party testing.
Using loose-leaf organic teas instead of tea bags is the most reliable way to avoid microplastics and reduce exposure to contaminants.
Other Options - Powdered Matcha is also an option. Let's break some of these down:
Ceremonial Grade: Best for drinking and making Lattes. Tend to be very tasty but also costly.
Most tend to be third-party tested for contaminants like pesticides, heavy metals, and some are tested for radioactivity
***********
Matchaful Kiwami
Matcha.com - Dr Weil's Brand
Soar Organics
Pique Sun Goddess Matcha
Encha,
Jade Leaf Organic Ceremonial Matcha - Teahouse Edition ("ceremonial" types are the highest grade of matcha teas)
DO Matcha
Culinary Grade: Best for cooking
Ungraded: Generally not third-party tested
Rishi Everyday Matcha
Naoki Matcha
Tezumi Eiryoku Matcha
Blue Willow
Big Heart Tea Co. Happy Matcha
Starbucks and Dunkin use a blend of ceremonial and culinary grade matcha mixed with plenty of sugar and fructose. It is far less valued for its health benefits. Additionally, adding milk removes a lot of important antioxidants (fewer antioxidants are removed when oat milk or almond milk is added.
Horehound tea essentially acts as an anti-inflammatory and expectorant, which means it can help with a sore throat and loosen mucus. The latter helps clear out sinuses (B)(I)(E). May order through the following link(s):
Horseradish: Anti-inflammatory, sore throat (B)(I)(V)(E). Order through:
-Link unavailable
Hot pepper (capsaicin/often cayenne): May help clear congestion and, as an anti-inflammatory, a sore throat (B)(V)(I). May be ordered through the following:
-A link for third-party tested pure cayenne tea is not available at this time. There are, however, various blends available, or if you would like to make your own, you can order cayenne powder and use the following recipe: ½ teaspoon of cayenne powder with lemon and honey in hot water for a homemade version - pure, tested cayenne can be purchased at this Starwest Botanicals link
Hyssop: Most evidence is anecdotal. Hyssop helps decrease inflammation; it is especially good for sore throat, respiratory inflammation, and cough (B)(V)(I). It may be ordered through the following link:
Licorice root: There is strong evidence that black licorice acts as a very effective anti-inflammatory for a sore throat, an antibacterial remedy for some bacterial issues, and may be effective against some viral respiratory infections (V)(B)(I)(E). This can be ordered at the following link(s):
-Starwest Botanicals link
-Buddha Teas link through Amazon
Mallow/Marshmallow root: Coats the mouth and sore throat, decreasing irritation/ inflammation, especially a sore throat associated with a cough (B)(V)(I)(E). Order through the following links:
Oolong Tea: While oolong tea has some anti-inflammatory, antiviral, and antibacterial properties for a sore throat, it is generally considered more supportive than curative (B)(V)(I). Available through the following link:
Plantain: Can be used for oropharyngeal inflammation and irritation (B)(V)(I)(E). Can be ordered through the following link(s):
Pu-Erh Tea: This is a fermented tea, and while It has some anti-bacterial, antiviral, anti-inflammatory, and immune-stimulating properties in a lab environment. Few of its reputed medicinal properties are respiratory; however, pu-erh does claim to have helpful effects elsewhere in the body. In general, pu-erh tea is suitable for supporting, but not necessarily treating, a sore throat (V)(B)(I). While many of the basic types of tea are used as a base for blends, pu-erh is not generally used as a base tea to make blends. It has its own unique taste. Various teas are available at the following links:
-Rishi Pu-erh tea link via Amazon link
-Numi Emporers Pu-erh tea link via Amazon
-Starwest Botanical link for Pu-erh
Sage: Sore throat (spray, gargle), tonsillitis (V)(B). May be ordered through the following links:
-Buddha Sage tea link through Amazon
-Starwest Botanicals Whole Leaf Sage link
Slippery elm contains a substance that helps coat and soothe a sore throat (I)(E). This tea can be ordered through the following:
-Traditional Medicinals - Slippery Elm is contained in a popular blend called Throat Coat Tea - Available in many
retail stores and on this Amazon link
-Starwest Botanicals Slippery Elm tea link
Thyme: Soothes a sore throat, laryngitis, tonsillitis (V)(B)(E)(I). This tea can be ordered on the following links:
--Buddha Thyme Tea Amazon Link
-Starwest Botanicals Thyme Leaf Tea link
Tulsi Tea - This is a very popular tea - particularly in Ayurvedic medicine in India. It is has anti-inflammatory, antibiotic, expectorant, and anti-viral properties (V)(B)(I)(E): Some reputable Tulsi teas area vailable on the following links:
-Starwest Botanicals Tulsi Tea link
-Buddha Tulsi Tea link on Amazon
-Pukka Three Tulsi Herb Tea link
Turmeric: Lab and animal research and traditional accounts cite turmeric’s effective properties as an anti-inflammatory, mild antibacterial, and antiviral (V)(B)(I). It is also suggested to help with a cough. See the following links for ordering:
-Starwest Botanicals link to Turmeric Tea
White Pine: Anti-inflammatory properties can help with hoarseness (I)(B).
There are currently no links available. While some of these tea producers test for pesticides, few, if any, perform third-party testing for heavy metals or other contaminants; therefore, product links are not included here.
In Progress **************************
White Tea: This tea can be used alone or as a base for a blended herbal "tea". It can be used to support a sore throat because, like the other basic teas, it has anti-inflammatory, antibacterial, and antiviral properties (V)(B)(I). Some reputable white teas can be ordered from the following links:
Republic of Tea
Rishi
White Peony (Bai Mudan),
Numi White Rose, and White Tea Blends
Pique Tea
Wild Cherry Bark: Traditionally used as an anti-inflammatory. Often works with laryngitis, sore throat, and respiratory symptoms. Use dried bark only. (May have interactions with medications) (I)(B)(V)(E). May order reportedly reputable products from the following link(s):
Starwest Botanicals
Yerba Mansa: Evidence is more anecdotal than lab-driven. Anti-inflammatory properties may help with a sore throat (I)(B)(V).
A link for this product is unavailable at this time.
Yerba Santa: Anti-inflammatory, antibacterial, and antiviral properties may help with a sore throat (I)(B)(V)
Starwest Botanicals
Cold and Flu
Acacia Catechu: Traditionally used for cold symptoms: Anti-inflammatory and antibacterial properties. Possibly works for cough/bronchitis.(Generally available as an extract with which you can create a tea blend.) (I)(B)
Andrographis: Andrographis is anti-inflammatory, antibacterial, antiviral, and expectorant (Note: Use caution: May interact with your other medicines), colds and flu
(May be ordered through this Starwest link)
Astragalus: Astragalus has proven antibacterial, antiviral, and some expectorant properties. Reported to help a cough, the common cold, flu, bronchitis, asthma, chest congestion, and the cough that accompanies whooping cough. It may be better for prevention than acute treatment. (I)(V)(B)(E) Note: May interact with other medications. (May be ordered through the Starwest link here)
Black Spruce: Black spruce has expectorant, anti-inflammatory, antiviral, and antibacterial properties. While not equivalent to Tamiflu, it reportedly helps with a cough, flu, congestion, bronchitis. common cold - contains shikimic acid, which is a Tamiflu precursor (Tamiflu is the prescription treatment for flu) (I)(B). There are no commonly sold black spruce teas advertised as tested for heavy metals; however, there are some that claim to be "organic".
Cinnamon: Antimicrobial, anti-inflammatory, may help colds and flu (B)(V)(I) (Amazon: David's Tea, Rishi Tea, Traditional Medicinals, and Starwest)
Chamomile: Well-studied anti-inflammatory (B)(I) (May order through the following Amazon links: Traditional Medicinals, Starwest, Food to Live Organics, Allegro Tea, Rishi, or Fullscript link: Organic India, Traditional Medicinals)
Echinacea: Colds and Flu. May reduce duration and severity. Echinacea may be as effective as oseltamivir, also known as Tamiflu, in treating influenza but studies are limited (I)(V)(B) (On Amazon: Traditional Medicinals Organic Echinacea PlThis tea may us, Starwest, Buddha Teas Organic Echinacea, and Yogi Tea Echinacea Immune Support).
Elderberry - May not prevent respiratory viral illness but may help in treatment because it slows viral replication (some claim this is as good as Tamiflu), and reportedly shortens the duration and severity of cold and flu symptoms (esp. flu A, B and H1N1, swine flu). Reputed to be one of the better antiviral herbs (I)(V)(B)(Links on Amazon: Buddha Teas, Traditional Medicinals - Organic echinacea with elderberry, and also Organic Elderberry immune tea)
Elecampane: More anecdotal use. Antimicrobial and expectorant properties in respiratory illnesses (E) (Link to order through companies on Amazon: Starwest and Frontier Co-op)
Fennel: Moderate evidence showing some relief of symptoms of upper respiratory illnesses including cough (I)(E)(May be ordered through Amazon at the following links: Starwest, Frontier Co-Op, possibly Traditional Medicinals).
Garlic: Is known to have antiviral and antibacterial properties. Colds, flu – may reduce incidence and duration (B) (V) (I) (May be ordered through Amazon at Celebration Herbals
Ginger: Helpful for colds and sore throats. Has anti-inflammatory and antiviral properties. Sometimes considered to have bronchodilator properties, helping with bronchitis and mild cases of SOB (I)(B)(V)(E). (Advertised on Amazon by Traditional Medicinals, Buddha Teas, Rishi Tea blend, Organic India - Tulsi Blend. Starwest. Can also be ordered through the Fullscript link here - as a combination of Tulsi Tea, turmeric, and ginger tea)
Goldenrod: May help cold and flu symptoms through anti-inflammatory and expectorant (I)(E)Antimicrobial, and may help with flu symptoms and inflammation (B)(V)(I) Note: Known to cause cross allergies with those sensitive to ragweed. (May be ordered through Starwest and Frontier Co-op stores on Amazon) (contains berberine):
Lemon Balm: This has been used as an antiviral agent to help alleviate symptoms of a cold or flu.Mild astringent and antihistamine: This has also been used as an antiviral agent for cold and flu (V)(I) ( May be ordered at Starwest, Frontier Co-op, Buddha Teas through Amazon)(Link to order TBD)
Lemongrass: Traditionally used to help with cold and flu symptoms. Antimicrobial, anti-inflammatory, and antiviral properties (B)(I)(V) (Link here to order on Starwest (actual dried elderberries)
Garlic Tea (tea bags) and Starwest Botanicals garlic herb (loose form for brewing).
Licorice Root: Antiviral properties (V)(B)(I)(E)(Order through link to Organic Way, Starwest Botanicals, Frontier Co-op stores on Amazon)
Malabar: May help with respiratory infections. Has anti-inflammatory, antibacterial, antiviral, and expectorant properties – cold symptoms(E). No link to reputable tea available at this time.
Mallow: May help fight cold symptoms((I)(E) (Can order through this Amazon link to Starwest Botanicals or Frontier Co-op)
Marjoram: May help with symptoms (E)(I)(B)(V) (Available on Amazon links: Good Nature Organic Marjoram Tea, Starwest, Frontier Co-op)
Mullein: Supports symptoms of cold, flu (B)(E)(I)(Order from Starwest Botanicals and Frontier Co-op through this Amazon link)
Nettle (also"stinging nettle"): Might help flu symptoms. Anti-inflammatory and antihistamine. Anecdotal evidence. (I)(Available through Amazon links to the following products: Wild Bliss, Oregon's Wild Harvest, Traditional Medicinals, Amazon Buddha Teas, Traditional Medicinals (blends), Celebration Herbals, Frontier Co-op, Starwest Botanicals, and Davidson's Organics)
Oregano: Early lab testing suggests antiviral properties, supports cold symptoms (I)(V)(B)(E) (Available through Amazon links Buddha Teas, The French Touch Oregano Teas, Starwest, Frontier Co-op)
Peppermint: Anti-inflammatory and possibly mild anti-viral and antibacterial properties. Peppermint can also be used as an expectorant. Taken as a tea to help clear sinus congestion and other cold symptoms (I)(V)(B)(E) (Available through Amazon-Traditional Medicinals, Buddha Teas, Yogi Teas, Harney & Sons Organic Peppermint Tea, Rishi, Frontier Co-op, Davidson’s Organics Peppermint Tea)
Plantain: Traditionally used to help upper respiratory symptoms like coughs and bronchitis, respiratory irritation (I)(B)(E)(Available through Amazon link here through Starwest Botanicals)
Rosemary: Antibacterial, antiviral, and expectorant properties, support for colds and flu (V)(B)(I)(E)(Available through Amazon links: Buddha Teas, Celebration Herbals, Frontier Co‑op, Starwest Botanicals, and Davidson’s Organics).
Sage: Antiviral compounds - Possibly effective for coronavirus (speculative: In testing/review) (V)(B)(E)(May be ordered through Amazon Buddha Teas, Traditional Medicinals (blends), Celebration Herbals, Frontier Co-op, Starwest Botanicals, and Davidson's Organics)
Thyme: Antiseptic, antiviral, and expectorant properties-helps manage coughs and bronchitis (V)(B)(E)(I) (Available through Amazon - Buddha, Celebration Herbals, Traditional Medicinals, Frontier Co-op, Starwest Botanicals, Davidson's Organics)
Tulsi (Holy Basi): Helps boost immunity. Strong anti-viral, and anti-inflammatory properties (V)(I) (May find third-party tested Tulsi teas on Amazon links here: Spice Profile USDA Organic Holy Basil Powder, Buddha Teas, Pukka, Alvita, and Davidson’s Organics and order plain Tulsi or Tulsi-Ashwagandha – Organic India Tea- (Link to order from Fullscript)
Turmeric/Curcumin: May inhibit some respiratory viral and bacterial microbes and decrease inflammation. Considered support for a cough and flu symptoms.(V)(B)(I) Tulsi/Turmeric/Ginger tea combination from Organic India can be ordered through the Fullscript link here. Turmeric root and other turmeric herbal combinations can also be found on other Amazon links: Organic Way, Starwest Botanicals, Oregon's Wild Harvest)
White Pine: Acts as an anti-inflammatory to support sore throat and hoarseness. Also has bronchodilator properties: Supports upper respiratory symptoms (I)(E)(B). Few, if any, white pine tea producers perform third-party testing for heavy metals, so products are not included here. Some producers may test for other contaminants like pesticides.
Wild Cherry Bark: Traditionally used as an Anti-inflammatory and anti-tussive to control a cough. Support for laryngitis, sore throat, and respiratory symptoms. Note: May have interactions with other medications. (Use dried bark only). Wild Cherry (I)(B)(V)(E) (Order through Starwest Botanicals link here)
Willow Bark: Precursor to aspirin. Anti-inflammatory, antiviral, possible antibacterial per lab evidence (I)(V)(B) (Natures Way, Starwest Botanicals, Frontier Co-op (Questionable testing for heavy metals)
Yerba Mansa: Traditional and preliminary lab testing cites yerba mansa as a potential antiviral and anti-inflammatory. Helps support the immune system (V)(I). No third-party tested links are currently available.
Yerba Santa: Anti-viral, possible antibacterial with expectorant and anti-inflammatory properties. Supports coughs, colds, and bronchitis. Traditional use in asthma, however, in a person with serious asthma issues, consider using known conventional medicines (V)(E)(I)(May be ordered through Starwest Botanicals and Frontier Co-op's Amazon link)
Cough/Bronchitis
Acacia Catechu: Possibly helps support cold symptoms, bronchitis, and cough (limited evidence). Anti-inflammatory and antibacterial properties (I)(B)(Generally available as an extract with which you can use to create a tea blend).
Adhotoda Vasica (Malabar): Cough, bronchitis, upper respiratory infections, chest congestion (expectorant), reputed to open breathing passages (bronchodilator), whooping cough (symptomatic relief). Anti-inflammatory, expectorant, and antimicrobial properties (B)(I)(E)
Black Spruce: May help with a cough, congestion, and bronchitis because it has anti-inflammatory, antimicrobial, and expectorant properties. Primarily anecdotal evidence(B)(I)(E). No commonly available black spruce tea products.
Black Tea: A good base tea to add herbs to for an herbal "tea". Black tea is reputed to have anti-inflammatory, a mild bronchodilator (contains theophylline), antiviral, and antibacterial properties. Soothes the throat, supports immunity. (I)(B)(V) (Link to order on Starwest)
Clove: Possibly helps cough and bronchitis (limited evidence), antimicrobial and expectorant properties (B) (E)(May order clove additive for tea at Spice Profile (USDA Organic Ground Cloves) via Amazon; for tea, visit the Starwest Botanical link here)
Echinacea – May help with a cough. Considered for croup. It is an antibacterial, an effective antiviral for some viruses, and an anti-inflammatory (B)(V)(I) (On Amazon: Traditional Medicinals Organic Echinacea Plus, Starwest, Buddha Teas Organic Echinacea, and Yogi Tea Echinacea Immune Support).
Elecampane: An anti-inflammatory and expectorant used for bronchitis and Cough (helps cough of TB and whooping cough) (E)(I) (Link to order through companies on Amazon: Starwest and Frontier Co-op
Fennel: Traditionally useful for a cough, bronchitis, and congestion. Has anti-inflammatory, antimicrobial, mild expectorant properties(E)(B)(I)(May be ordered through Amazon at the following links: Starwest, Frontier Co-Op, possibly Traditional Medicinals).
Ginger - Traditionally known for its anti-inflammatory and bronchodilator properties. May help with bronchitis; possibly helpful as a bronchodilator in mild cases of shortness of breath but evidence is limited, so I wouldn't solely depend on it. Better than nothing? Maybe. (I)(B)(V)(E). (Advertised on Amazon by Traditional Medicinals, Buddha Teas, Rishi Tea blend, Organic India - Tulsi Blend. Starwest (May be ordered through the Fullscript link here - is a combination of Tulsi, turmeric, and/or ginger tea)
Ginseng (Panax) - May help reduce respiratory symptoms in the case of bronchitis. Anti-inflammatory. Antibacterial and possible antiviral properties. Provides some Immune support. (I)(B)(V) (available on Amazon through third-party tested - ConsumerLabs-CheongKwanJang (Korea Ginseng Corp)
Goldenseal: Claims to fight against some bacteria and viruses that cause bronchitis, pneumonia well and other upper respiratory tract infections. It can also be used as a mild expectorant and anti-inflammatory. (B)(I)(V)(E) Be careful of interactions with other medications (Available through this Starwest link, Buddha Teas, and Oregon Wild Harvest)
Green Tea - Suppresses inflammatory cytokines, mild bronchodilator and expectorant, boosts immunity. It contains compounds called catechins, which are known to have mild antiviral and antibacterial properties and antioxidants that act as anti-inflammatories. It is the most extensively studied of all the basic teas. (V)(B)(I) (link to order through companies on Amazon-Starwest, Frontier Co-op, Traditional Medicinals, Yogi, Harney and Sons, possibly Rishi)(Tulsi Green Tea - order through Fullscript link here)
Horehound: Expectorant and cough suppressant (approved by German Commission E for bronchitis) (B)(I)(E)(Available through Amazon link to Starwest and Frontier Co-op)
Horseradish: Anti-inflammatory, some antiviral, expectorant, and Antimicrobial properties. It may help with a cough. (B)(I)(V)(E)( Available through Starwest, Frontier Co-op, and Buddha Teas)
Ivy Leaf: Bronchitis, pneumonia, decreases cough (wet and dry cough), expectorant and bronchodilator properties (helps to open lungs)(E) (Available through this Starwest link and Amazon link to Frontier Co-op).
Lavender: Mild Anti-inflammatory, antispasmodic, antibiotic-like, antifungal and mild bronchodilator properties (I)(B). Reportedly helps decrease swollen mucus membranes – Mild decongestant. (Available through Amazon the most reliable third‑party tested tea companies selling lavender tea or bulk lavender are Buddha Teas, Traditional Medicinals, Yogi Tea, Davidson’s Organics, Frontier Co‑op, Starwest Botanicals, and U.S. Wellness Naturals. Available with other herbs in various blends.
Lemongrass: Limited evidence claims that this may help with a Cough as it has some anti-inflammatory, expectorant, and antimicrobial properties (B)(I)(E) (Link to order on Amazon - Starwest and FrontierCo-op)
Mallow: Anti-inflammatory, helps reduce cough, bronchitis, German Commission E (coats the respiratory tract), expectorant. Limited evidence. (I)(E) (Can order through Starwest Botanicals or Amazon link to Frontier Co-op)
Marjoram: Some lab studies promote marjoram as support for coughs and bronchitis,citing it as a mild antispasmodic, expectorant, anti‑inflammatory, antibacterial, and antiviral herb (Limited evidence)(I)(B)(V)(E) (Available on Amazon links: Good Nature Organic Marjoram Tea, Starwest, Frontier Co-op)
Mullien: Bacterial respiratory infection, cough, chest congestion- soothes upper airways. Approved as an expectorant by the German Commission E. Antimicrobial properties noted in vitro (B)(E)(I)(Order from Starwest Botanicals and Frontier Co-op through this Amazon link)
Nettle (Stinging Nettle): Might help cough. Anti-inflammatory. Anecdotal evidence. Anti-inflammatory and antihistamine. Anecdotal evidence. (I)(Order through Amazon links to the following products: Wild Bliss, Oregon's Wild Harvest, Traditional Medicinals, Amazon Buddha Teas, Traditional Medicinals (blends), Celebration Herbals, Frontier Co-op, Starwest Botanicals, and Davidson's Organics)
Oregano: May help with bronchitis and cough. This herb has anti-inflammatory, antibacterial, antiviral, and mild expectorant characteristics that may help fight against a few pathogens that cause bronchitis/pneumonia (I)(V)(B)(E) (Available through Amazon links Buddha Teas, The French Touch Oregano Teas, Starwest, Frontier Co-op)
Pelargonium Sidoides (Umckaloabo): This herb has anti-inflammatory, good antimicrobial against bacteria that invade the sinuses, antiviral, and expectorant properties and helps enhance immunity. It can sometimes help with bronchitis. This herb claims antimicrobial activity against a common bacterium that invades the sinus (I)(V)(B)(E) (Available through Amazon through Frontier Co-op and Starwest Botanicals)
Peppermint: May help relax bronchial muscles, relieving bronchospasm (limited) and cough. Expectorant properties. (I)(V)(B)(E) (Available through Amazon-Traditional Medicinals, Yogi Teas, Harney & Sons Organic Peppermint Tea, and Frontier Co-op, (Organic India - Tulsi Peppermint tea combo - order here through Fullscript)
Plantain: Cough, bronchitis. Claims anti-inflammatory, expectorant, and antibacterial. (I)(B)(E)(Available through Starwest Botanicals)
Rosemary: May help open the airways (bronchodilator), expectorant, antimicrobial, and antiviral properties (V)(B)(I)(E)(Available through Amazon links: Buddha Teas, Celebration Herbals, Frontier Co‑op, Starwest Botanicals, and Davidson’s Organics).
Sage: May help with chest congestion, as an expectorant and, especially, for sore throat (E)(May be ordered through Amazon Buddha Teas, Traditional Medicinals (blends), Celebration Herbals, Frontier Co-op, Starwest Botanicals, and Davidson's Organics)
Slippery Elm: Helps soothe cough and throat irritation (I) (Order through Starwest link here)
Thyme: Bronchitis, symptoms of whooping cough, expectorant (German Commission E approved). Antimicrobial, and antispasmodic(I)(B)(V) (Available through Amazon - Buddha, Celebration Herbals, Traditional Medicinals, Frontier Co-op, Starwest Botanicals, Davidson's Organics)
Tulsi (Holy Basil): Cough, bronchitis. Antimicrobial, anti-inflammatory and expectorant properties (B)(I)(E) (May be ordered here through Fullscript in various combinations with other respiratory support herbs)(May find third-party tested Tulsi teas on Amazon links here: Spice Profile USDA Organic Holy Basil Powder, Buddha Teas, Pukka, Alvita, and Davidson’s Organics and order plain Tulsi or Tulsi-Ashwagandha – Organic India Tea- (Link to order from Fullscript)
Turmeric/Curcumin: May help with a cough due to its anti-inflammatory properties(I). Tulsi/Turmeric/Ginger tea combination from Organic India can be ordered through the Fullscript link here. Turmeric root and other turmeric herbal combinations can also be found on other Amazon links: Organic Way, Starwest Botanicals, Oregon's Wild Harvest)
White Pine: Traditionally used as an anti-inflammatory, helping with upper respiratory symptoms, including hoarseness. (I)(E)(B). Few, if any, white pine tea producers perform third-party testing for heavy metals, so products are not included here. Some producers may test for other contaminants like pesticides.
Wild Cherry Bark: Anti-inflammatory and actual cough suppressant. Cough, bronchitis, and whooping cough symptoms. Dried bark only. (May have interactions with other medications) (I)(B)(V)(E) (Order at Starwest Botanicals through Amazon here)
Yerba Santa: Bronchitis, cough. Good expectorant with bronchodilator properties (helps open lungs) (E). (May be ordered through Starwest Botanicals and Frontier Co-op)
Nasal Congestion/Decongestant (helps open nasal passages and loosen and expel mucus)
Adhatoda Vasica: Decongestant: Loosens nasal and chest congestion (some bronchodilating properties), expectorant, decreases postnasal drip (I)(E)(Order through Banyan Botanicals link here)
Black Spruce (spruce needle tea): Anti-inflammatory, expectorant-decreases congestion (I) (E). Generally not third-party tested.
Echinacea: May reduce cold duration/severity, indirectly easing congestion. It is antibacterial, an effective antiviral for some viruses, and an anti-inflammatory (B)(V)(I) (On Amazon: Traditional Medicinals Organic Echinacea Plus, Starwest, Buddha Teas Organic Echinacea, and Yogi Tea Echinacea Immune Support).
Elecampane: Decreases inflammation and is an expectorant that improves congestion. Has been used for bronchitis and cough (helps cough of TB and whooping cough) (E)(I) Note: May trigger symptoms in those with ragweed, sunflower (etc) sensitivities. (order through Starwest and Frontier Co-op)
Eucalyptus: Eucalyptus has antibacterial and antiviral properties and is considered one of the strongest - if not the strongest - herbal decongestants. Very effective expectorant and anti-inflammatory properties which help reduce sinus congestion (I)(E)(Order through Buddha Teas and Traditional Medicinals)
Ginger: Anti-inflammatory and expectorant-type properties that help break down Due to its anti-inflammatory, expectorant, antibacterial, and antiviral properties, ginger can help reduce sinus swelling, thin mucus, and potentially ward off infection (I)(B)(V)(E). High doses may interact with some blood thinners. (Advertised on Amazon by Traditional Medicinals, Buddha Teas, Rishi Tea blend, Organic India - Tulsi Blend. Starwest
Goldenseal (contains Berberine): Reportedly helps boggy, inflamed mucus membranes. Fairly mild e ffects. May help prevent chronic sinus infections. This herb reportedly works against some specific pathogens that can cause sinusitis. It also serves as an expectorant and anti-inflammatory with antiviral and antifungal properties (I)(V)(B)(E). Note: Be careful of interactions with some other medications (Available through Starwest and Buddha Teas, and Oregon Wild Harvest)
Horseradish: (German Commission E approved) Decongestant - helps “dissolve” mucus. Strong traditional use for sinusitis. Known to clear mucus and stimulate sinus drainage due to its very strong compounds. It is often used in small amounts to relieve sinus pressure. Horseradish has antibacterial, antiviral, antifungal, anti‑inflammatory, and expectorant properties, supported by both traditional use and modern studies (I)(V)(B)(E)(Available through Amazon in bulk - Starwest and Frontier Co-op, and Buddha Teas
Lavender: Mild anti-inflammatory. Reportedly helps decrease swollen mucus membranes – Mild decongestant and some antibiotic properties (I)(B). (Available through Amazon On Amazon, the most reliable third‑party tested tea companies selling lavender tea or bulk lavender are Buddha Teas, Traditional Medicinals, Yogi Tea, Davidson’s Organics, Frontier Co‑op, Starwest Botanicals, and U.S. Wellness Naturals. Sometimes blended with other herbs.
Licorice Root: Anti-inflammatory, mild antiviral, and mild expectorant properties help to decongest sinuses. Note: Caution in those with potassium problems.May interact with some medications. (I)(E)(Order through link to Organic Way, Starwest Botanicals, Frontier Co-op stores on Amazon).
Mullein: Reportedly a very good anti-inflammatory and expectorant which serves as a decongestant for sinus (1)(I)(E) (Order from Starwest Botanicals and Frontier Co-op through this Amazon link)
Peppermint (menthol) also has antibacterial, antiviral properties and can act as an expectorant. Taken as a tea to help clear sinusitis (I)(V)(B)(E) (Available through Amazon-Traditional Medicinals, Buddha Teas, Yogi Teas, Harney & Sons Organic Peppermint Tea, Rishi, Frontier Co-op, Davidson’s Organics Peppermint Tea)
Plantain: Claims anti-inflammatory, expectorant, and antibacterial. Soothes irritated nasal mucosa. May be helpful for a cough, bronchitis (I)(B)(E) (Available through this link - Starwest Botanicals)
Rosemary: Expectorant and anti-inflammatory helps clear nasal congestion. Mild decongestant (I)(V)(B)(E) (Available through Amazon links: Buddha Teas, Celebration Herbals, Frontier Co‑op, Starwest Botanicals, and Davidson’s Organics).
Sage: Anti-inflammatory, which decreases nasal inflammation, mild to moderate decongestant (supported by German Commission E) (May be ordered through Amazon Buddha Teas, Traditional Medicinals (blends), Celebration Herbals, Frontier Co-op, Starwest Botanicals, and Davidson's Organics)
Thyme: This herb is one of the more effective decongestants. It acts as an anti-inflammatory, expectorant, antibacterial, and has antiviral properties (I)(B)(V)(E) (Available through Amazon - Buddha, Celebration Herbals, Traditional Medicinals, Frontier Co-op, Starwest Botanicals, Davidson's Organics)
Turmeric/Curcumin: May help promote decongestion due to anti-inflammatory actions and mucus-reducing properties (I) (May order through Amazon links: OrganicWay, Starwest Botanicals, Oregon's Wild Harvest)
White Pine: Supports upper respiratory symptoms. Has anti-inflammatory and expectorant properties that loosen mucus and promote drainage. Also has some bronchodilator effects (I)(E)(B). Few, if any, white pine tea producers perform third-party testing for heavy metals, so products are not included here. Some producers may test for other contaminants like pesticides.
You may want to avoid most decongestants when the mucus membranes are sore and raw.
Sinusitis (Also See Decongestants)
Cinnamon: This has anti-inflammatory/mild expectorant, antiviral, and antibacterial properties that may help with sinus swelling and mucus accumulation of sinusitis (I)(V)(B)(E)(Amazon: David's Tea, Rishi Tea, and Traditional Medicinals, Starwest)
Echinacea: Relatively weak direct evidence for help with sinusitis, but it is an anti-inflammatory, antibacterial, and antiviral. May support immune function and reduce the duration of colds (B)(V)(I) (On Amazon: Traditional Medicinals Organic Echinacea Plus, Starwest, Buddha Teas Organic Echinacea, and Yogi Tea Echinacea Immune Support).
Elderberry: Believed to help sinus through its anti-inflammatory, antiviral, and antibacterial effects. Elderberry is also claimed to support immunity. (I)(V)(B)(Links on Amazon: Traditional Medicinals - Organic echinacea with elderberry and also Organic Elderberry immune tea), Buddha, Starwest (actual dried elderberries)
Eucalyptus: This plant has anti-inflammatory, antibacterial, antiviral, and expectorant properties capable of clearing the sinuses. Reputed to be an effective decongestant (I)(B)(V)(E). (on Amazon links: Traditional Medicinals (mixed with slippery elm), Buddha Teas, Starwest Botanicals, Yogi Tea (Breathe Deep) - a eucalyptus blend.
Ginger (this contains berberine). Due to its anti-inflammatory, expectorant, antibacterial, and antiviral properties, ginger can help reduce sinus swelling, thin mucus, and potentially ward off infection (I)(B)(V)(E). (Advertised on Amazon by Traditional Medicinals, Buddha Teas, Rishi Tea blend, Organic India - Tulsi Blend. Starwest
Ginseng:(especially Korean red ginseng. There is growing evidence that ginseng may help fight sinusitis due to its anti-inflammatory, antiviral, and antibacterial properties. It is also believed to support immune function, potentially easing the symptoms of sinusitis (I)(V)(B) (available on Amazon through third-party tested - ConsumerLabs - CheongKwanJang (Korea Ginseng Corp)
Goldenseal (this contains berberine) – May help prevent chronic sinus infections. This herb reportedly works against pathogens that can cause sinusitis. It also serves as an expectorant and anti-inflammatory with antiviral and antifungal properties (I)(V)(B)(E) (Available on Amazon through Starwest and Buddha Teas, and Oregon Wild Harvest)
Horseradish: Strong traditional use for sinusitis. Known to clear mucus and stimulate sinus drainage due to its very strong compounds. It is often used in small amounts to relieve sinus pressure. Horseradish has antibacterial, antiviral, antifungal, anti‑inflammatory, and expectorant properties, supported by both traditional use and modern studies (I)(V)(B)(E)(Available through Amazon in bulk - Starwest and Frontier Co-op, and Buddha Teas)
Kudzu: That crazy invasive species – a plant that grows all over the state of Georgia, believed to be a “menace”, may not be after all. This plant has been used in Traditional Chinese Medicine for sinus problems for centuries. The root has anti-inflammatory and antioxidant properties that may help reduce sinus inflammation and pressure. It also has some antibacterial, antiviral, and antifungal properties as well (I)(B)(V) (Available on Amazon through BulkSupplements.com, Starwest Botanicals, and Frontier Co‑op).
Lavender: Some antibiotic and anti-inflammatory properties (I) (B). (Available through Amazon On Amazon, the most reliable third‑party tested tea companies selling lavender tea or bulk lavender are Buddha Teas, Traditional Medicinals, Yogi Tea, Davidson’s Organics, Frontier Co‑op, Starwest Botanicals, and U.S. Wellness Naturals. Sometimes blended with other herbs.
Marjoram: While studies are limited, marjoram has been traditionally used as a mild expectorant and anti-inflammatory to fight off sinus symptoms and infection. It has antibacterial and antiviral properties as well (I)(B)(V)(E) (Available on Amazon links: Good Nature Organic Marjoram Tea, Starwest, Frontier Co-op)
Oregano: This herb has anti-inflammatory, antibacterial, antiviral, and mild expectorant characteristics that may help with sinusitis. The antibacterial properties may target some of the pathogens that underlie bacterial sinusitis (I)(V)(B)(E) (Available through Amazon links Buddha Teas, The French Touch Oregano Teas, Starwest, Frontier Co-op)
Pelargonium Sidoides (Umckaloabo): This herb claims strong antimicrobial activity against a common bacterium that invades the sinus. It is also an antiviral, anti-inflammatory, an expectorant, and has immune-enhancing effects (I)(V)(B)(E) (Available through Amazon through Frontier Co-op and Starwest Botanicals)
Peppermint: This can work as an anti-inflammatory, an antibacterial, antiviral, and an expectorant, taken as a tea to help clear sinusitis (I)(V)(B)(E) (Available through Amazon-Traditional Medicinals, Buddha Teas, Yogi Teas, Harney & Sons Organic Peppermint Tea, Rishi, Frontier Co-op, Davidson’s Organics Peppermint Tea)
Rosemary: This may be helpful for sinusitis because of its anti-inflammatory, expectorant and decongestant effects. It also has some antibacterial, antiviral and antifungal properties. These attributes may help reduce sinus swelling and promote drainage when there are sinus, problems (I)(V)(B)(E) (Available through Amazon links: Buddha Teas, Celebration Herbals, Frontier Co‑op, Starwest Botanicals, and Davidson’s Organics).
Sage: The anti-inflammatory, antibiotic, and antiviral properties of sage claim to support the ailing sinus in sinusitis (I)(B)(V) (May be ordered through Amazon Buddha Teas, Traditional Medicinals (blends), Celebration Herbals, Frontier Co-op, Starwest Botanicals, and Davidson's Organics)
Thyme: As an expectorant, anti-inflammatory, antibacterial, and antiviral, this herb shows a lot of promise in aiding sinus problems and symptoms (I)(B)(V)(E) (Available through Amazon - Buddha, Celebration Herbals, Traditional Medicinals, Frontier Co-op, Starwest Botanicals, Davidson's Organics)
Rhinorrhea (Runny Nose) and Allergies
These herbs either work to stop a runny nose due to astringent properties (which tighten up mucus membranes, reducing inflammation and secretions) or due to the blocking and reduction of inflammatory processes (anti-leukotriene/mast cell/the blocking antihistaminic properties).
Astragalus: This may help with allergies and hayfever because of its anti-inflammatory and some immune-modulating properties. Traditionally reported antibacterial, weak antiviral, and some expectorant properties. Reported to help the common cold, flu, and other upper respiratory illnesses (I)(V)(B)(E) (May be ordered on this Starwest link)
Cats Claw: Possibly helps with allergies. Because it is believed to be an immune modulator, it is suggested to decrease IgE levels and has anti-inflammatory properties. It also has antimicrobial properties. Evidence for antiviral effects is limited (I)(B) (May be ordered through Starwest site, Frontier Co-op, Celebation Herbals, or Buddha Teas)
Chamomile: Maybe used for respiratory tract inflammation, cough, hay fever, and nasal irritation. Evidence supports anti-inflammatory and mild antihistamine effects. Well-studied anti-inflammatory (B)(I) (May order through the following Amazon links: Traditional Medicinals, Starwest, Food to Live Organics, Allegro Tea, Rishi, or Fullscript link: Organic India, Traditional Medicinals)
Elderflower (flower of the elderberry plant). Elderflower may help with allergies and hayfever. Has astringent and antihistaminic properties. Elderberry also acts as an anti-inflammatory, an anti-viral, and an antibacterial, as primarily evidenced in labs and animal studies. Often used to support the immune system. (V)(B)(I) (Available through link to Starwest, Frontier Co-Op)
Garlic: Strong antiviral, antibacterial, and anti-inflammatory evidence. Used for colds, flu – may reduce incidence and duration (B) (V) (I) (May be ordered through Amazon at Celebration Herbals Garlic Tea (tea bags) and Starwest Botanicals garlic herb (loose form for brewing).
Ginger: Antihistamine, anti-inflammatory, immune modulator (I)(B)(V)(E) (Advertised on Amazon by Traditional Medicinals, Buddha Teas, Rishi Tea blend, Organic India - Tulsi Blend. Starwest)
Goldenrod: Some anti-inflammatory and expectorant properties – Traditionally used to help control sinus congestion (I)(E). (May be ordered through Starwest and Frontier Co-op stores on Amazon)
Goldenseal (contains Berberine): The astringent property in this helps ease a runny nose. Evidence is weak regarding use for hay fever and allergies. (I)(V)(B)(E) (Available through Starwest and Buddha Teas, and Oregon Wild Harvest
Lemon Balm: Mild astringent and antihistamine: This has also been used as an antiviral agent for cold and flu. Limited evidence. (V)(I) ( May be ordered at Starwest, Frontier Co-op, Buddha Teas through Amazon)
Quercetin: Helps inhibit histamine release, which explains some major anti-inflammatory effects. It also has antiviral and antibacterial properties (I)(V)(B). While quercetin is a flavonoid found in many fruits, vegetables, and beverages, it is also contained in some teas. There are no "pure" quercetin teas, but there are certain teas that naturally contain a lot of quercetin - including elderflower (see above)
Rosemary: Claimed to have antihistamine and anti-inflammatory properties in addition to being an expectorant, antimicrobial, and antiviral (V)(B)(I)(E). (Available through Amazon as Celebration Herbals, Buddha Teas, Starwest Botanicals, and Frontier Co-op links)
Sage: Astringent and anti-inflammatory, antibiotic and antiviral properties of sage claim to support the ailing sinus (I)(B)(V) (May be ordered through Amazon Buddha Teas, Traditional Medicinals (blends), Celebration Herbals, Frontier Co-op, Starwest Botanicals, and Davidson's Organics)
Stinging Nettle (nettle)-Anti-inflammatory and blocks the effects of allergy-producing histamine. Therefore considered an antihistamine.(I)(Available through Amazon links to the following products: Wild Bliss, Oregon's Wild Harvest, Traditional Medicinals, Amazon Buddha Teas, Traditional Medicinals (blends), Celebration Herbals, Frontier Co-op, Starwest Botanicals, and Davidson's Organics)
Yarrow-Yarrow has documented antimicrobial (antibiotic-like), antiviral, anti-inflammatory, and expectorant properties, supported by both traditional use and modern research. It also helps dry excess secretions through astringent properties.(B)(V)(I) (Can be purchased through an Amazon link for Celebration Herbals, Starwest Botanicals, and Frontier Co-op links)
Yerba Santa: Antihistamine, anti-inflammatory, antibacterial, and antiviral properties may help with a runny nose (I)(B)(V). (May be ordered at Starwest Botanicals and Frontier Co-op)
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Prevention of Respiratory Illness
Chamomile: Inflammation and irritation of the respiratory tract (inhalation), cough, hay fever, earache, nasal inflammation, (May order through the following Amazon links: Traditional Medicinals, Starwest, Food to Live Organics, Allegro Tea, Rishi, or Fullscript link: Organic India, Traditional Medicinals)
Chickweed: Asthma, lung congestion.Limited evidence. (Order on Amazon links to the following stores: Frontier Co-op, Buddha Teas, Starwest Botanicals)
Ginseng Tea (especially red ginseng). Known for Cold and flu (esp red)/flu prevention (I)(V)(B) (available on Amazon through third-party tested - ConsumerLabs-CheongKwanJang (Korea Ginseng Corp)
Coltsfoot: Coughs,(German Commission E) bronchial congestion/bronchitis, asthma, flu, emphysema (V)(B)(I) Note: Potential for liver toxicity. (link to Amazon to order Frontier coltsfoot or Starwest Botanicals)
Echinacea - Anti-inflammatory, antibacterial, and antiviral. May support immune function and help prevent respiratory illness. Also considered to reduce the duration of colds (B)(V)(I)( On Amazon: Traditional Medicinals Organic Echinacea Plus, Starwest, Buddha Teas Organic Echinacea, and Yogi Tea Echinacea Immune Support).
Elderberry/Elderflower Tea. Elderflower may help with allergies and hayfever. Has astringent and antihistaminic properties. Elderberry also acts as an anti-inflammatory, an anti-viral, and an antibacterial, as primarily evidenced in lab and animal studies. Often used to support the immune system and shorten the duration of the flu. (V)(B)(I) (Available through link to Starwest, Frontier Co-Op)
Ginger
Goldenseal (contains Berberine): Reportedly helps boggy, inflamed mucus membranes. Fairly mild effects. May help prevent chronic sinus infections. This herb reportedly works against some specific pathogens that can cause sinusitis. It also serves as an expectorant and anti-inflammatory with antiviral and antifungal properties (I)(V)(B)(E). Note: Be careful of potential interactions with other medications (Available through Starwest and Buddha Teas, and Oregon Wild Harvest)
Tulsi - (holy basil). Often used for prevention of respiratory illness (V)(B)(I) (Find third-party tested Tulsi teas on Amazon links here: Spice Profile USDA Organic Holy Basil Powder, Buddha Teas, Pukka, Alvita, and Davidson’s Organics and order plain Tulsi or Tulsi-Ashwagandha – Organic India Tea- (Link to order from Fullscript)
How to Choose a Tea
Microplastics
Microplastics are a relatively recent concern. There are a lot of microplastics in tea bags. Consuming too many microplastics has been shown to cause inflammation, immune and reproductive problems, among others. While some tea companies are changing to plastic-free tea bags, plastics are still present in most conventional tea bags: Bigelow, Kirkland, Lipton, Tazo, Trader Joe’s, and Twinings (their bagged teas).
Numi, Pukka, Traditional Medicinals, and Rishi teas come in plastic-free tea bags. Stash decaf Premium tea and Yogi® Green Tea Pure Green Decaf – also come in plastic-free tea bags.
Read the labels - be sure the tea mentions "plastic-free."
If you want a plastic-free brand of tea, try using whole-leaf tea in a stainless steel strainer. Some good, no plastic, loose-leaf teas to consider include Numi, Rishi, Starwest, and Twinings.
Organic Labeling
If I get an Organic Tea, will that assure its purity? N.
Just because it is labeled "organic" does not assure its "purity". Yes, it will be free from synthetic pesticides, herbicides, fertilizers, or GMOs, assuring a certain amount of purity, but the term "organic" does NOT mean that it has been safely tested for heavy metals or microbes.
Heavy Metals
Most teas can contain trace amounts of heavy metals, arsenic, cadmium, lead, and mercury but levels vary widely depending on where and how they’re grown. Contamination can come from soil, water, or air pollution, and while many teas test below regulatory limits, some can exceed safe thresholds if not carefully sourced.
If you want the highest level of purity, you need to be sure it is "third-party tested." A third-party tester is generally done by an outside agency other than the actual manufacturer. Third-party testing extends beyond teas to herbs and supplements. It is done to check a product for several things:
Identity & potency testing – confirms the ingredient is present at the labeled dose.
Contaminant screening – often looks for heavy metals (lead, arsenic, cadmium, mercury), microbes (E. coli, Salmonella), pesticides, residual solvents, and undeclared adulterants.
Manufacturing audits – endone for most, if not all, contaminants.
Some of the best known third-party testers include the following: Eurofins, Qalitex, Alkemist Labs, SGS, and certification bodies like USP and NSF are the main players in independent third-party testing of teas and herbs. You can also contact a company to ask them for a COA (Certificate of Analysis) on certain products.
Basically, loose-leaf teas are often in plastic-free packaging and third-party tested.
Buying or Creating Tea Blends
If you are interested in a good herbal "tea" or infusion, you can
Buy the tea from a tea company
You can use food-grade extracts and oils
How to Safely Make Blends from Tea
Safe Practices
Use only food-grade essential oils: Look for oils labeled as safe for internal use (e.g., USDA organic, GRAS-certified).
Dilute properly: Essential oils are highly concentrated. Add 1 drop to a teaspoon of honey or a sugar cube before stirring into tea—never drop oil directly into hot water.
Start small: Even one drop can be potent. Begin with less and adjust to taste.
Use a carrier: Oils don’t mix with water, so a carrier like honey helps disperse the oil and prevents it from floating on top.
Popular Oils for Tea
Common Pairing
Benefits
Peppermint
Green or herbal tea
Aids digestion, clears sinuses
Lemon
Black or rooibos tea
Uplifting, supports immunity
Ginger
Herbal or green tea
Anti-nausea, warming
Lavender
Chamomile or white tea
Calming, sleep support
Oils to Avoid in Tea
Wintergreen, eucalyptus, tea tree, camphor: These can be toxic if ingested.
Clove and cinnamon: Can irritate mucous membranes if not properly diluted.
Or you can add herbs to your base tea (esp black or green)
As always, it is recommended that you speak to your healthcare provider before using a supplement for a particular medical condition.
or you can even grow your own herbs to add to a base tea like black or green tea
Powdered Matcha is also an option. Let's break these down:
Jade Leaf Organic Ceremonial Matcha - Teahouse Edition ("ceremonial" types are the highest
grade of matcha teas)
Pique® Sun Goddess Matcha
*Please Note: Starwest and Organic India are two of the preferred tea companies because they do stringent third-party testing to check for quality and contamination. Fullscript, which represents Organic India, among others, has granted this site affiliation status. That is, if you order a product through this site, they will contribute a nominal sum of money to Web Guide to Healthcare, which we use solely to support the site. We will only support the best products for you.