10 Immune-System-Boosting Teas, According To A Functional Medicine Doc

When I feel a cold coming on, I reach for the varieties I know will build up my immune system to fight off illness completely or at least reduce my symptoms. Here are the top 10 I like to curl up with during cold and flu season:

In addition to being steeped in tea, elderberry can be found as a syrup and is a common ingredient in cold and flu medicines.

I prefer to take echinacea in tea form, so I can sip it throughout the day. Pro tip: Increasing the steep time will increase its dosage and potency.

This herbal tea is a great choice when you are feeling under the weather, due to its vitamin C content. Studies have shown that vitamin C can reduce cold symptoms2 by up to 30%.

For digestive distress, ginger reigns supreme. Ginger eases nausea and soothes an inflamed gut. In fact, studies have shown3 it is so powerful that it can help ease the nausea associated with pregnancy and chemotherapy side effects.

Slippery elm contains bioflavonoids, tannins, calcium, and vitamin E, all of which provide their own unique health-boosting properties.

This tea is commonly used in traditional Chinese medicine. Its flavonoid content helps boost immune health, and it has been shown to fight off various viral and bacterial infections4. 

When I'm feeling under the weather, I typically find it difficult to get good-quality sleep. But sleep is so important for healing and repairing from illness. Sip a cup of chamomile in the evening for its powerful ability to help you wind down and catch some restorative Zzz's.

Lemon balm tea boasts a light, sweet lemon flavor for those who like their tea on the sweet, not bitter, side. It has high vitamin C content to add to your quotient for the day and is a great natural sleep aid5. 

If you are congested, peppermint tea is a great option. Peppermint leaves naturally contain menthol, which clears the sinuses6 and opens up your nasal passages. It can also help soothe any nausea you may be experiencing.

So next time you are feeling under the weather, grab your largest mug, your coziest blanket, and curl up with one of these cold- and flu-fighting teas!