Tea for the Immune System: What It Can and Cannot Do

When colds start going around, shelves fill up with teas promising to boost or support your immune system. Echinacea, elderberry, ginger and green tea often appear in these blends.

A warm drink can be a real comfort when you feel run down. But can a tea actually make your immune system stronger? Here is a fair look at the claim, what the research shows, and what you can do instead.

Why the idea is so appealing

The idea is simple: drink the right herbs and you will catch fewer colds, or get over them faster. Some products do change parts of immune function, and that is often where the claims begin.

Harvard Health points out that the concept of boosting immunity makes little sense scientifically. Your immune system is not one switch you can turn up. It is a complex network, and simply making more immune cells is not necessarily a good thing.

What the evidence says

Harvard Health says that while some products change parts of immune function, there is no evidence that they actually bolster immunity.

Echinacea. NCCIH says it has not been convincingly shown to help colds, although some products may have a weak effect. Products vary a lot, and some people are allergic to it.

Elderberry. A small number of studies suggest it may ease cold or flu symptoms, but NCCIH says there is not enough information to be sure. Raw or unripe berries, leaves and stems contain substances that can cause nausea, vomiting and severe diarrhea. Cooking removes this risk.

Garlic and ginseng. NCCIH says there is not enough evidence that garlic prevents colds, and American ginseng has not been shown to reduce how many colds people catch.

Vitamin C. For most people it does not prevent colds and only shortens them slightly.

So a herbal tea will not shield you from colds or flu. What it can do is keep you drinking fluids and soothe a scratchy throat.

What really supports your immune system

Harvard Health calls a generally healthy lifestyle the single best step for keeping your immune system working properly. That means not smoking, eating plenty of fruit and vegetables, being active, keeping alcohol moderate, getting enough sleep, managing stress and staying up to date with recommended vaccines.

Preventing infection matters too. The NHS advises washing your hands often with warm water and soap, not sharing towels or cups, and trying not to touch your eyes and nose. NCCIH says vaccination is the best protection against flu, and that no herbal product should replace it.

If you do catch a cold, the NHS recommends rest, plenty of fluids and eating well. A warm lemon and honey drink can soothe a sore throat. Antibiotics do not help colds, because colds are caused by viruses.

Questions people ask

This article is for general information only and is not medical advice. Herbs can interact with medicines and health conditions. Talk to a doctor or pharmacist before trying a herbal remedy, especially if you are pregnant, breastfeeding, giving it to a child, or taking any medication.