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15 Natural Remedies For A Sore Throat
Symptoms of a sore throat include pain, particularly when swallowing. Possible natural sore throat remedies include honey, lemon water, chicken soup, peppermint tea, and more. Throat lozenges may also help relieve a sore throat.
A sore throat can be very uncomfortable. The main symptoms are pain and irritation, especially when swallowing. A sore throat is part of the body's immune response to viral or bacterial infections.
The natural immune response leads to inflammation and swelling of the mucous membranes in the throat. However, several natural remedies may provide relief, including some with scientific evidence.
This article details 15 natural sore throat remedies.
Since ancient times, people have used extracts from the marshmallow plant Althaea officinalis to treat sore throats and other conditions.
Its root contains a gelatin-like substance called mucilage that coats and lubricates the throat when a person swallows it.
Researchers have tested lozenges containing marshmallow root in animals and found them to be effective and nontoxic, even at very high doses. It may also help soothe a dry cough.
Marshmallow root infusionHere is a recipe for a cold marshmallow root infusion to soothe a painful throat:
Ingredients:
Directions:
When it is ready, take sips throughout the day to help reduce symptoms.
Choosing high quality dried marshmallow root from a reliable source is important.
Learn more about marshmallow root.
Sage is a popular herb in cooking, but it also has several medicinal uses. Sage, also called Salvia officinalis, originated in the Mediterranean. Now, people grow it around the world.
Sage may help with many inflammatory conditions, and controlled studies suggest that it can help relieve throat pain.
Echinacea is another herb that people use in traditional medicine. It can fight bacteria, reduce inflammation, and help treat respiratory conditions.
Sage-echinacea throat sprayFollow this recipe to make sage-echinacea throat spray at home:
Ingredients:
Directions:
Learn more about sage.
Apple cider vinegar is a natural health tonic. It has been a staple in folk medicine remedies for centuries. Its main active ingredient, acetic acid, helps fight bacteria.
The ancient Greek physician Hippocrates, known as the father of medicine, prescribed a combination of apple cider vinegar and honey, called oxymel, to treat flu symptoms, such as coughs and sore throats.
To help relieve throat pain, drink one cup of warm water mixed with one tablespoon (tbsp) of apple cider vinegar and one optional tbsp of honey.
The possible risks of apple cider vinegar include tooth decay and digestive problems. People can find apple cider vinegar in supermarkets, health stores, and online.
Learn more about apple cider vinegar.
Gargling with salt water is a well-known natural remedy to relieve a sore throat.
The salt helps reduce swelling by pulling water out of the throat tissue. It may also help kill harmful microbes in the throat.
Combine one cup of warm water with one tsp of salt and stir to dissolve. Gargle with a mouthful of this mixture for 30 seconds once per hour.
Learn more about gargling salt water.
Honey is a sweetener that people often combine with other natural ingredients to soothe a sore throat. People use honey as a medicine because it has anti-inflammatory, antioxidant, and antimicrobial effects.
In addition to helping fight infection and providing pain relief, honey can also make certain remedies taste better.
Honey may be especially effective when a person combines it with warm water and apple cider vinegar or herbs. Some people choose to use raw honey or manuka honey.
However, children under the age of one should avoid honey. They have not yet acquired healthy bacteria that can fight off some germs, such as botulism spores, that sometimes occur in honey.
Also, people who avoid sugar or follow a low carb diet may want to choose another remedy since honey is a form of sugar.
Learn more about honey.
The licorice plant, also called Glycyrrhiza glabra, is native to Europe and South Asia. Best known for its sweet flavor, licorice also has uses in traditional medicine.
It has properties similar to aspirin that may help reduce sore throat pain. It also has antiviral, antibacterial, and anti-inflammatory effects.
There is little research into its ability to relieve illness-related sore throats. However, one much older study found that gargling with licorice water before surgery reduced the risk of getting a sore throat by 50%, compared with gargling with sugar water.
To make licorice tea, combine ground licorice root with hot water, let it steep for 5 minutes, then strain it before drinking. Licorice root tea is also available at natural grocery stores and online.
Learn more about licorice.
Lemon water is a refreshing beverage that may also reduce the throat pain that occurs during a cold or flu.
Lemon contains vitamin C and other powerful antioxidants. These compounds fight inflammation and reduce oxidative stress, which are common disease markers.
Lemon also increases the amount of saliva the body produces, which can help keep the mucous membranes moist.
To maximize its benefits, try combining lemon with warm water and a little honey or salt water.
Learn more about lemon water.
Ginger is a spice with antibacterial and anti-inflammatory effects that may help relieve throat pain.
Some laboratory studies have found that ginger extract can kill some bacteria and viruses that cause respiratory illnesses. It can also reduce inflammation in people with tuberculosis, which is a lung disease.
Ginger tea is available from most markets and online retailers. People can also make their own from fresh ginger.
Ginger root teaFollow this recipe to make ginger root tea at home:
Ingredients:
Directions:
This tea works well, reheated as needed or served cold.
Learn more about ginger.
Coconut oil is a versatile food with several health benefits. Some studies suggest that it may help fight infection and reduce inflammation in exposed areas.
Coconut oil is also very soothing because it helps lubricate the mucous membranes in the throat.
Here are a few ideas to try:
Limit coconut oil consumption to about 2 tbsp (30 milliliters [ml]) daily, as it can have a laxative effect at higher dosages. When using coconut oil for the first time, start with one tsp (5 ml) at a time to minimize potential side effects.
Learn more about coconut oil.
Cinnamon is a fragrant and delicious spice with a high antioxidant content. It can also provide antibacterial benefits.
In Chinese medicine, cinnamon is a traditional remedy for colds, flu, and sore throats.
Cinnamon tea is available for purchase in most grocery stores, in both herbal and regular varieties, and online. People can also add cinnamon to herbal or black tea.
Another option is to make cinnamon almond milk, which may be especially soothing for a sore throat.
Cinnamon almond milkFollow this recipe to make cinnamon almond milk at home:
Ingredients:
Directions:
Learn more about cinnamon.
Although swallowing may be uncomfortable, drinking plenty of water or other fluids will ultimately make the throat feel better. It is important to keep the throat's mucous membranes hydrated so that they can heal.
Drink tea, herbal infusions, water, or other beverages at the most comfortable temperature.
Soup is a well-known natural cold and sore throat remedy. It is also a comfort food that allows people to get more fluids when they are sick.
Try adding garlic to the soup. Garlic contains bioactive compounds that can also provide benefits during times of illness.
A person can buy canned soup ahead of time and store it until needed, or they can prepare it with added vegetables that boost immunity.
Peppermint contains anti-inflammatory compounds and is very soothing to the throat. Peppermint tea is caffeine-free, and its naturally sweet taste often requires no additional sweetener.
There are many peppermint herbal teas in stores and online.
To make peppermint tea at home, steep fresh peppermint leaves in boiling water for 3–5 minutes, then strain off the leaves.
Learn more about peppermint tea.
Chamomile is a daisy-like plant that people have used for medicinal purposes since ancient times. Some research suggests that chamomile tea promotes restful sleep, which is important for healing.
Chamomile tea has a pleasant, mild aroma and flavor. Like other herbal teas, chamomile contains no caffeine.
Chamomile tea is widely available at grocery stores and online.
Teas, infusions, and other drinks are soothing and provide hydration, but sometimes sucking on a throat lozenge can also be comforting.
Herbal throat lozenges are available for purchase online and in some natural grocery stores. People can also make homemade throat lozenges with some of the herbs listed in this article.
Slippery elm is a popular herb for lozenges. It contains mucilage that coats and soothes the throat, similar to marshmallow root.
Try making lozenges ahead of time to have them on hand when a sore throat develops.
Over-the-counter medications also can help ease a sore throat, including:
No matter how healthy a person is, everyone gets a sore throat occasionally.
However, there are many steps a person can take to soothe a sore throat and encourage healing.
Be sure to see a qualified healthcare professional if a sore throat lasts for longer than a few days or is extremely painful. Severe or persistent pain may indicate strep throat, tonsillitis, or another serious infection that requires medical treatment.
Outsmart This Season's 'Super Bug' With Doc-Approved Natural Ways To Stop Strep Throat
No one wants to be sick; It can be come such a hassle that affects not only your health but your daily routine. Unfortunately, there is new data that shows a dramatic rise in strep throat, which is understandably alarming to many of us. Thankfully, these simple, natural strep throat remedies will enhance your body's ability to fight it — and protect against all "bad bugs." Read on for the doc-approved ways to stay well.
What to know about strep throatWhen you hear the words "strep throat," you probably think it's a kids-only disease, but the truth is, it's an equal-opportunity infection that strikes children and grown-ups alike. What's more, it's making an unwelcome comeback: Rates of the bacterial infection are up 30% since 2017.
Symptoms include fever, headache and, of course, a bad sore throat. Adds infectious disease specialist Gregory DeMuri, MD, professor in the Department of Pediatrics at the University of Wisconsin School of Medicine and Public Health, "It's less likely to be strep if you have a cough or runny nose — but it can be difficult even for a doctor to determine without a test, so if you're experiencing symptoms, you really should get your throat swabbed."
Why strep throat is on the rise"There's definitely been an uptick, especially since the pandemic," confirms Dr. DeMuri. "Last fall there was an explosion of strep, with rates three times higher than even the worst year in the last 10 years, and we're seeing it in adults, too, some of whom develop complications like blood stream and bone and joint infections."
Why the surge? "A theory called 'immunological debt' suggests if we're not exposed to a pathogen on a continual basis (like during the pandemic), our immune system becomes 'naive' and infections take advantage," says Dr. DeMuri.
3 natural strep throat remediesThe good news: You can protect yourself and boost your immune system with these natural strep throat remedies.:
Strep-stopper #1: Vitamin DThe streptococcus bacterium is most commonly spread through respiratory droplets in the air or through contact with saliva, by, say, sharing utensils or drinking glasses, notes Dr. DeMuri. While you can easily avoid the latter, the former (being around people) isn't something we either want or can do. The solution, therefore, isn't to avoid people, but rather to fortify our defenses in a kind of preemptive strike against strep.
"This infection can be so nasty, like razor blades in the throat, it's very important to build up our innate immune response," says Robert G. Lahita, MD, PhD, Clinical Professor of Medicine, Rutgers, New Jersey Medical School Medicine and author of Immunity Strong: Boost Your Natural Healing Power and Live to 100. By "innate," Dr. Lahita means our body's first line of defense, or as he colorfully puts it: the "immune system swat team."
To ensure our "troopers" are capable of defending against strep, he advises taking vitamin D. "It's wonderful at boosting the immune system and increasing our resistance to infectious diseases like strep." In fact, a study in ACS Infectious Diseases showed that lower levels of vitamin D were linked to significantly increased risk of contracting strep. That's in large part because vitamin D binds to and helps activate T-cells, the foot soldiers of the immune system that go after the strep infection. Dr. Lahita recommends taking 250 mg (10,00 IU) of vitamin D daily.
Related: This Sneaky Vitamin Deficiency May Be the Cause of Your Thinning Hair
Eric Audras/Getty
Strep-stopper #2: Washing your hands this wayBacteria is nature's original opportunist, finding its way in wherever there is a chink in our armor. That's why washing our hands with cool or lukewarm water rather than hot is so important. Turns out hot water can cause our hands to chap, creating tiny cracks in our skin that read like a welcome mat to strep infection. In fact, a study in the Journal of Food Protection found that people who washed their hands in cool (60°F) water removed just as much bacteria as those who washed in warmer temperatures (79°–100°F).
Another hand-washing myth busted: the researchers found that soaping up for only 10 seconds banished a significant number of bacteria. That means if you don't have time to sing the "Happy Birthday" song twice (advice you may have heard once or twice or a million times!) for 20 seconds, you'll still be protected.
To sidestep strep in a public bathroom, consider stashing a few paper towels in your handbag so you can avoid touching the paper towel dispenser — which is like a perch for germs to rest on — or using the air dryer, which has been shown to spread lingering bacteria on people's hands back out into the air.
Also smart: "I often use a paper towel to shut off the faucets and to grab the door handle," says Neha B. Vyas, MD, a physician in the department of Family Medicine at Cleveland Clinic. That's because these surfaces are like magnets for germs, including strep bacteria. In fact, bathroom door handles harbor 30 times more germs than the toilet seat.
Strep-stopper #3: Licorice root teaPicturePartners/Getty
A recent study in Biomedicines revealed that the potent antibacterial properties in licorice root tea target strep bacteria and may help prevent infection. Not only is licorice root tea potent, it's also fast-acting: the strep-sabotaging effects of the tea were seen in just 12 hours, as opposed to the day or more other herbal remedies in the study took to thwart strep.
If you're not a fan of the sweet yet tangy taste of licorice, Dr. Lahita promises green tea will also help bolster your defenses. "The polyphenols [antioxidants in plants] in green tea curb inflammation, boosting natural resistance to infections including strep." To soak up the immunity-boosting benefits, aim to drink 1/2 cup of licorice tea a day or 2-3 cups of green tea daily.
Related: Fight Yeast Infections, Digestive Issues, and Menopause Symptoms With This Powerful Root
For more ways to fight off common diseases, click through these stories:
CDC Says Food Poisoning Is on the Rise — MDs Share 8 Kitchen Tricks to Keep You Safe
Experts Reveal the Best Tea for Headaches That Soothe Pain Naturally
6 Fast-Acting Common Cold Remedies Study-Proven to Really Work
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Home Remedies For Sore Throat: Natural Treatments For Throat Pain
Did you know that the average person swallows between 1,000 and 2,000 times a day? If you're suffering from the scratchiness and burning pain of a sore throat, you may be hyperaware of that number.[1]
Unfortunately there isn't usually a cure or specific treatment for sore throat. An antibiotic is essential for sore throat caused by strep (group A streptococcus bacteria), but if your sore throat is viral, which most are, antibiotics won't help, and the side effects can be harmful, according to the Centers for Disease Control and Prevention (CDC).[2]
The good news is that most sore throats last only about a week, and there's a lot you can do to alleviate pain.[2] "At-home remedies can be effective in managing mild to moderate cases," says Nicholas Bower, DO, a regional medical director at the University of Maryland Urgent Care in Baltimore.
Keep reading to learn about the best home remedies for sore throat, nonprescription drugs that can ease throat pain, and signs that you need to see your doctor or seek emergency care.
Top Home Remedies for Sore ThroatThe following home remedies can provide some relief for sore throat in both children and adults.
[3]
The exception: Children under the age of 1 should not consume honey because of the risk of infant botulism.[4]
Saltwater Gargle"Gargling with warm salt water or plain hydrogen peroxide 3 percent — this is the old-fashioned over-the-counter brown bottle — is excellent for killing excess bacteria in the mouth and often provides relief for sore throat," says Bower. He recommends swishing thoroughly, gargling, and spitting two to three times per day for a few days, or until the sore throat gets better.
Baking Soda GargleThe active ingredient in baking soda is sodium bicarbonate, which would not cause any harm if someone were to use it as part of a gargle or oral rinse, says Bower. But there aren't significant antiseptic properties to baking soda that would make it more effective than salt water or hydrogen peroxide 3 percent, he adds.
Chamomile TeaMany people report that drinking warm chamomile tea mixed with honey soothes a sore throat, and there are really no downsides, says Bower.
Bonus: There's evidence to suggest that chamomile may promote relaxation and rest. "When suffering from a sore throat or any illness, getting plenty of rest is critical to making a speedy and complete recovery," says Bower.[5]
Garlic Garlic has been used to fight illness for thousands of years. The plant (garlic is considered a vegetable and a close relative of onions and shallots) does contain lots of bioactive compounds that have potential therapeutic benefits, as well as sulfur-containing compounds that offer antioxidant and anti-inflammatory benefits.[6]
That said, garlic is metabolized quickly and has poor bioavailability, meaning it's hard for the body to absorb any potential benefits.
If you want to use garlic to help relieve symptoms of a cold, including sore throat, there's no harm in giving it a try, says Carlos Lerner, MD, a pediatrician at UCLA Health in Los Angeles. "There isn't much evidence to show its efficacy, but there are anecdotal reports that it can help," he says.
Broth or SoupWarm broths and liquid soups are great ways to stay well hydrated and keep electrolytes up when in the throes of many illnesses, including sore throat. "The added benefit of broth and liquid soup is that they are much easier to swallow, passing easily by the throat and tonsils with minimal friction. I highly recommend broth and liquid soups to my patients when they're suffering from a sore throat," Bower says.
Lozenges or Hard CandyThroat lozenges (aka cough drops) are an easy way to soothe throat pain, says Brian Antono, MD, MPH, a family medicine doctor at Duke Health in Durham, North Carolina. "I'm a fan of lozenges for sore throat; if they help you, use them," he says.
Camphor and Menthol-Containing Salves Camphor is the active ingredient for menthol products like Vicks VapoRub. "For folks who have a cough and sore throat, if you rub it on your chest, which allows you to breathe in that vapor, there's some pretty good evidence in terms of improving symptoms and just making you feel better," says Dr. Antono.[7]
Steam or Humidity"Steam via cool or warm mist or simple humidification of the air are excellent ways to reduce pain and soothe a sore throat, especially at night in the bedroom," says Bower. But a humidifier can be used anytime of day to help keep the mucous membranes of the throat and sinuses moist, he says.
"When the nose and throat get dried out, sore throat pain almost always intensifies," says Bower.
Although both cool mist and warm mist humidifiers warm the air, evidence suggests that cool humidifiers may be better for relieving cold symptoms.[8]
Can Cayenne Pepper or Hot Sauce Really Help Sore Throat? A small study showed that capsaicin capsules may improve cough symptoms, but there isn't a lot of evidence that it will improve sore throat. Adding a tiny sprinkle of cayenne pepper or a dash of hot sauce to warm water or to your gargle won't harm you in small doses if you want to try it, says Dr. Lerner.[10]
Herbal Remedies and Supplements for Sore ThroatCompared with the evidence for remedies like honey, there isn't as much data to support the use of herbal remedies for helping with sore throat pain, but a few show modest benefits:
"Peppermint contains menthol, which may provide mild relief for some people suffering from cough or sore throat," says Bower. It can also be an effective home remedy for mild nausea, especially in children, he adds.
Marshmallow Root Not to be confused with the sugary puffy treat often found between two graham crackers. This herb is usually available as a tea, liquid tincture, or capsule. The root contains a gummy substance called mucilage that, when mixed with water, may coat and soothe a sore throat.[11]
Although there haven't been a lot of clinical studies on marshmallow root, there is some evidence that it could help ease a cough, sore throat, and other respiratory illnesses.[12]
Licorice Root Licorice gargles or lozenges, made from licorice root, may sometimes prevent or reduce the sore throat that sometimes develops after a person has surgery, according to the National Center for Complementary and Integrative Health.[13]
Slippery Elm Also known as red elm, this tree gets its name because of the slippery texture of the inner bark when it's chewed or mixed with water. Slippery elm lozenges are sold and marketed for sore throat, though more research is needed on their effectiveness.[14]
Important note: If you're interested in trying an herbal remedy as a tea, tincture, supplement, or any other form, make sure you talk to your healthcare provider first. Although many come from "natural" or plant origins, some may be harmful in large quantities or may interact with other medications you are taking.[15]
Over-the-Counter Medications for Sore ThroatDepending on the severity of the sore throat and your medical history, traditional over-the-counter treatments can be highly effective. "Tylenol (acetaminophen) and Motrin (ibuprofen) used independently are good options," says Bower.
Why does your medical history factor in? Acetaminophen is filtered out of your body through the liver, and ibuprofen is filtered out through your kidneys, explains Antono. "So, if you have underlying conditions in either of those spaces — for example, kidney or liver disease — we would try to avoid the drug that works through that pathway and use the other option," he says.
If you don't have any underlying conditions that might make side effects of either class of pain reliever an issue, you can use Tylenol and ibuprofen together, every six hours, in accordance with the appropriate dosing guidelines for your age and weight. "This combination often provides significant relief," says Bower.
For children younger than 6 months, give just acetaminophen and follow the recommended dosing on the package, according to the CDC. Children 6 months and older can be given acetaminophen or ibuprofen, but not aspirin. Aspirin can cause Reye's syndrome, a rare but very serious illness that can harm the liver and brain.[2]
Anesthetic sprays such as Chloraseptic are another good option to relieve temporary sore throat pain relief, says Bower.
A combination of appropriate over-the-counter medications, home remedies, and prescription strength medication (if needed and under the supervision of a licensed medical provider) is your best bet to get well soon, says Bower.
Should You Take a COVID Test if You Have a Sore Throat?If you have a sore throat, which is a common sign of COVID-19, it's a good idea to take a COVID-19 test, says Bower. "It is a higher priority to seek a COVID, influenza, and strep test if the sore throat symptoms are severe or with onset of fever," he says.
Remember, if you're taking an at-home test, it may be necessary to test a few days in a row if you get a negative result, says Antono. "Especially if you're testing yourself in the first few days of your illness, you can get a false negative," he says.
When to Go to the Doctor or Seek Emergency Care for Sore Throat In most cases, your sore throat should get better in less than a week. If your throat pain is severe and comes with a fever over 101 degrees F that continues for more than a day or two or if a red rash appears, you should see your doctor, according to the American Osteopathic Association.[16]
There are a few other scenarios where you would want to seek emergency care for sore throat, says Antono. "Medical emergencies would be if you have trouble breathing or if you can't swallow. Also, if the person with a sore throat (often children) starts drooling and you don't have a good explanation why," he says.
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