• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Life is Better with Tea
  • Learn Tea
    • eBooks
  • Tea Recipes
  • Buy Tea
  • Tea Business
  • Subscribe
    • Email
    • Facebook
    • Instagram
    • Pinterest
menu icon
go to homepage
  • Learn Tea
    • eBooks
  • Tea Recipes
  • Buy Tea
  • Tea Business
  • Subscribe
    • Email
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • Learn Tea
      • eBooks
    • Tea Recipes
    • Buy Tea
    • Tea Business
    • Subscribe
    • Email
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home » Learn » 8 Healthy Herbal Teas to Boost Your Immune Support

    8 Healthy Herbal Teas to Boost Your Immune Support

    Published: Oct 12, 2021 · Modified: Oct 12, 2021 by Mary Ann Rollano · 2 Comments This post may contain affiliate links.

    89 shares

    Immune support is critical today. Herbal teas are the precursors to modern medicines, and some herbs help support a robust immune system.

    immune support tea echinacea flower in tea cup
    Echinacea purpurea

    Your immune system is constantly working to protect you, defending your body against foreign substances like bacteria, viruses, chemicals, or toxins. A foreign substance could be from an external threat, such as a virus, or an internal threat from damaged cancerous cells.

    Botanicals are just some of the many ways you can boost your immune system.

    How to Boost Your Immune System With Immune Support

    A well-functioning immune system is the foundation of a healthy body. Botanical remedies are a nutritional source of immune support. Hippocrates emphasized dietary and lifestyle measures as part of the original Hippocratic oath.

    Let food be thy medicine, and let medicine be thy food. 

    Hippocrates

    Your immune system includes cells, tissues, and organs that fight infection and disease. Your skin, mucous membranes, and white blood cells all fight to prevent or trap germs that enter the body.

    A major part of your immune system lies within the intestines. This central body organ is responsible for 70 percent of your immune system. A healthy gut microbiome is vital for a healthy immune system.

    Healthy Teas

    Your body thrives on the antioxidants in superplants known as polyphenols. Cells are frequently under attack by oxidative stress and free radicals from environmental toxins.

    Antioxidants bind to those free radicals, preventing them from causing damage. Getting a variety of antioxidants and polyphenols is critical for immune support and function.

    Different immune-boosting tea types provide unique polyphenols:

    • Green teas are prized for their catechins. Catechins are potent antioxidants that support cellular health, especially when exposed to environmental toxins and other invasive threats.
    • Black teas feature theaflavins, which are potent plant compounds that support gut health. Theanine in tea promotes antiviral activity.
    • Herbal teas are botanical powerhouses of polyphenols, often not found anywhere else in nature.

    Traditionally only tea from the Camellia sinensis plant is called tea, and herbal infusions are called tisanes. However, the term tea is often used when referring to herbal infusions.

    Do Herbal Teas Have Caffeine?

    Herbal teas have supported healthy immunity for centuries. Most herbal teas are brewed from dried flowers, leaves, seeds, berries, or generally caffeine-free roots—however, Yerba Mate is one herb that contains caffeine.

    8 Best Herbal Teas for Immune Support

    Traditional herbs are consumed daily in many cultures worldwide for their powerful phytonutrients. Herbs are brimming with antioxidants, essential vitamins and minerals, and other immune-supportive plant compounds.

    To complement the potent health benefits of Camellia sinensis teas, here are my top eight immune-boosting herbal tea picks. It's best to consume herbs when they are fresh for maximum benefit.

    Echinacea Tea

    immune support tea dried echinacea flower in cup
    Echinacea herbs

    Echinacea is one of the most well-studied herbs in herbal medicine. It has numerous effects on the immune system, from increased antibody response to elevated interferon levels for fighting viruses to stimulating white blood cells.

    The polysaccharides, glycoproteins, and alkylamides have medicinal effects that boost the immune system and inhibit viruses and bacteria. source

    Echinacea will not prevent a cold, but some studies show daily use can shorten the length of a cold.

    How to Make Echinacea Tea

    • 1 to 2 teaspoons of echinacea leaf/flower 
    • Steep in 1 cup of boiling water.
    • Or boil 1 teaspoon of echinacea root in 1 to 2 cups water for 10 minutes.

    Elderberry Immune Support Tea

    immune support tea elderberry tea in glass mug
    Elderberry tea

    Ripe elderberries are famous for making elderberry wine. However, cold and flu treatments made from elderberries contain antioxidants with anti-inflammatory properties beneficial to the immune system.

    Laboratory studies have shown that elder extracts act as antivirals, inhibiting replication of flu and other viruses. source

    In one study, elderberry led to a faster resolution of flu symptoms in 15 people taking four tablespoons of syrup of elder, raspberry, glucose, honey, and citric acid (brand name Sambucol) when compared to 12 people taking a placebo. source

    Studies show that elderberry syrup administered at the first sign of illness shortens the severity and length of colds and flu. Elderberries contain high levels of vitamins A and C and flavonoids with antioxidant properties that outrank other berries. source 

    It doesn't have to be European Elderberry. European elderberry and North American Elderberry are very closely related. Sambucus nigra is European, and the American is Sambucus nigra variety Canadensis or also called Canadensis.

    How to Make Elderberry Tea

    • 2 tablespoons dried elderberries 
    • 2 cups of boiled, filtered water
    • Simmer for 15 minutes.
    • Strain into mugs, add honey to taste and enjoy.

    Ginger Tea 

    immune support tea ginger tea in glass tea cup
    Ginger tea

    Ginger and Tumeric are Ayurvedic staples used for digestion and to decrease inflammation. Ginger is a common spice and a widely used medicinal plant, particularly as a broad spectrum anti-emetic agent.  

    Research suggests the compounds in ginger support healthy immune function and cellular health. source

    Drink fresh ginger tea throughout the day. Research shows that ginger root has antiviral and antibacterial properties. source

    How to Make Fresh Ginger Tea

    • Slice one inch of the fresh rhizome into small pieces.
    • Simmer in 2 cups of filtered water for 15 minutes.
    • Strain into a mug.

    Turmeric Tea

    immune support tea turmeric golden tea in glass
    Turmeric golden tea

    Turmeric is often added to Ayurvedic practitioners' ginger tea to assist with circulation, the liver, and healthy joints. New research confirms turmeric can support cellular health, keep your body's natural anti-inflammatory response, and support your immune cells. source

    Curcumin is a highly active compound in turmeric. Studies show curcumin reduces inflammation in the body, particularly in the gastrointestinal tract. source

    How to Make Turmeric Tea

    • Pour 2 cups of boiling water over
    • 1 teaspoon powdered turmeric.
    • Steep for 10 minutes.
    • Strain into cup. Add honey or lemon to taste.

    Peppermint Tea

    immune boost tea peppermint in glass tea cup
    Mint tea

    Mint leaves are best-known as a digestive remedy, but studies point to possible immune support benefits, too. Peppermint has significant antimicrobial and antiviral activities, potent antioxidant and antitumor actions, and some antiallergenic potential. source

    Peppermint and its active constituent menthol are beneficial to the respiratory system. A cup of warm peppermint tea thins mucous and loosens phlegm relieving a stuffy nose. 

    Peppermint tea, brewed from the plant leaves, and the essential oil of peppermint are used in traditional medicines.

    How to Make Peppermint Tea

    • Pour one cup of boiling water over 1 teaspoon of dried mint leaves or 6 to 8 fresh mint leaves. 
    • Steep for 10 minutes and strain into a mug.

    Hibiscus Tea 

    immune boost tea hibiscus flower in tea cup
    Hibiscus tea

    Hibiscus is valued as a diuretic, mild laxative, and used to treat colds, cough, and heart disorders, making it ideal as a general health tonic.

    A refreshing drink, hibiscus tea is loaded with Vitamin C, mucilage, pectins and anthocyanins, antioxidant compounds. The mucilage and Vitamin C are beneficial for treating colds and sore throats.

    Hibiscus may help support balanced immune function and support the immune system's natural response against pathogens throughout the body. Although more studies are needed to prove the antiviral effects of hibiscus tea. source 

    How to Make Hibiscus Tea

    • Pour 1 cup of boiling water over 2 teaspoons of chopped hibiscus.
    • Steep for 15 minutes.
    • Strain and serve with honey chilled or hot.

    Tulsi (Holy Basil) Tea 

    immune boosting tea holy basil or tulsi tea in glass tea cup
    Holy basil or tulsi

    Ayurvedic medicine uses Tulsi for controlling coughs and enhancing immunity. Holy Basil is an incredibly important tonic in Ayurveda, used to support general health. 

    Five clinical trials indicate tulsi may support healthy immune function or support the body's natural antiviral capabilities, too. source

    These studies document the anti-inflammatory effects of tulsi. Tulsi has multiple bioactive metabolites that act alone or synergistically to inhibit inflammatory pathways. source

    How to Make Tulsi Tea

    • Boil 1 cup of filtered water.
    • Pour it over 1 teaspoon of fresh tulsi leaves (or ½ teaspoon of dried tulsi leaves, or ⅓ teaspoon of tulsi powder.) 
    • Simmer for 15 minutes.
    • Strain into a mug.
    • Add lemon or honey to taste.

    Buckwheat Tea or Sobacha

    immune boosting tea buckwheat tea or soba cha in Japanese
    Buckwheat tea

    Soba is Japanese for buckwheat. Sobacha is roasted buckwheat tea, a traditional Japanese specialty prepared as an herbal tisane. It is naturally caffeine-free, with a toasty flavor and nutty undertones.

    Buckwheat tea has a large amount of quercetin, a plant flavonoid with antiviral properties. Few tea vendors sell buckwheat tea in the United States. It's primarily found in Asian markets. I found Harney & Sons selling a nice Soba Buckwheat Tea.

    How to Make Buckwheat Tea

    • Boil 1 cup of filtered water.
    • Pour it over 1 - 1/12 teaspoon roasted buckwheat
    • Steep for 5 minutes.
    • Strain into a mug.
    • Add honey to taste.

    Best Place to Buy Herbs

    • Vahdam Tea
    • Mountain Rose Herbs
    • Starwest Botanicals
    • Rishi Tea and Botanicals

    Vahdam Teas makes a fabulous line of immune-boosting turmeric lattes. 

    It is adapted from the 5,000-year-old Ayurvedic Golden Milk healing recipe to boost immunity. These are especially good if you don't like drinking ginger or turmeric tea by itself.

    Professional Herbalist

    Roy Upton, RH, DipAyu is a professional herbalist since 1981. He is trained in Ayurvedic, Traditional Chinese, and Western herbal medicine and has worked extensively with Native American and Caribbean ethnobotanical traditions. He is the founder, Executive Director, and editor of the American Herbal Pharmacopoeia (AHP). 

    I asked him at a recent tea conference where the best place to buy herbs is, and he recommended Mountain Rose Herbs. He said they are a "great source for quality herbs." 

    Upton went on to say that "Mountain Rose is probably the best source for most consumers. The quality control people there are great. They source their herbs from sustainable sources. They're just impeccable with regards to what they do."

    I can also highly recommend Rishi Tea and botanicals. Rishi specializes in organic, direct trade tea and carries a select line of immune-boosting botanical teas. 

    You can purchase some of the teas mentioned in this article from Rishi or Mountain Rose Herbs.

    • Elderberry Healer 
    • Turmeric Ginger
    • Blueberry Hibiscus
    • Mint
    • Hibiscus Berry

    Can You Mix Herbs With Black or Green tea?

    According to Upton, one of the challenges of mixing any tea from Camellia sinensis is that Camellia's astringent qualities will bind with other herbs' constituents, making them somewhat unavailable.

    "Typically in the world and particularly Asia, they're not mixing herbs with tea from Camellia sinensis. They don't do that. You drink green tea separately, drink chrysanthemum tea separately, and drink the immune-supportive herbal teas separately. The tannins in Camellia sinensis bind with other compounds in the herbs rendering them less effective."

    Related:

    • How to Make Authentic Yogi Tea
    • How to Make Chamomile Tea with Honey
    • Drinking Tea Everyday Improves Health and Happiness
    • How to Make Ginger Tea with Lemon

    Where to Learn About Herbs Online

    If you would like to learn more about herbs, Mountain Rose Herbs has many educational resources and recommendations. The online course Mountain Rose Herbs recommends is the Herbal Academy.

    The Herbal Academy offers an impressive variety of in-depth herbal courses, path packages, and intensive short courses. Their herbarium library is a beautiful collection of recourses for cooking and essential oils.

    Immune Support Protocol

    A perfect way to get all of your immune-supporting teas is to drink them in a rotation rather than mixing them.

    • Morning tea: drink one to two cups of black tea. 
    • Afternoon tea: drink one to two cups of green tea such as Sencha or Dragon Well. An oolong is lovely to drink in the afternoons too. 
    • Evening tea: drink one to two cups of caffeine-free herbal teas such as ginger, hibiscus, or elderberry.

    Supplements for Immune Support

    And don't forget your Vitamin C, Vitamin D, zinc, and quercetin. Quercetin is a flavonoid and well-known antioxidant, anti-inflammatory, and antiviral bioactive found in many plants including the tea plant. Other foods containing flavonoids include red wine, onions, apples, cherries, berries, and citrus fruits, and are the main sources of quercetin.

    Some studies have shown the effectiveness of high doses of micronutrients to support immunity:

    Vitamin D3 - 1,000–3,000 IU/day
    Vitamin C - 500–1,000 mg 2 x daily
    Quercetin - 250 - 400 mg/day
    Zinc - 30–40 mg/day (elemental zinc)
    Melatonin - 6 mg before bedtime (causes drowsiness) source

    Get outside and get some sun and fresh air. Walk. Walking is the easiest way to stay active and help support your immune system. 


    NEW TO TEA?  START HERE >>

    « Cancer Hates Tea: A Book on Tea and Cancer Prevention
    How To Make A Purifying Green Tea Face Mask And Its Benefits »

    About Mary Ann Rollano

    Mary Ann is a 3x award-winning tea specialist, nurse, and author of Life Is Better With Tea - introducing tea drinkers to the world of specialty tea, herbs, and wellness. Click here for your FREE Tea Guide.

    Easy Tea Recipes, Brewing Tricks & Special Discounts

    Enter your email for a chance to WIN a Tea Lovers Bundle!

    Recent Articles

    • Gyokuro-teaUltimate Guide to The Famous Japanese Gyokuro Tea of Emperors
      Your complete guide to Gyokuro, the highest grade […]
    • Close up of a hand pouring cream into a cup of steaming hot decaffeianted tea against a dark background with light coming from behind.3 Ways Decaffeinated Tea is Produced And The Benefits
      Decaffeinated tea must go through a process to […]
    • Traditional afternoon tea served with sconesHow Is The Best Afternoon Tea Different Than High Tea?
      Afternoon Tea is a meal served on a three-tiered […]
    • hojicha tea poured into white cupSencha and Hojicha: Two of The Best Everyday Japanese Teas
      Sencha's outstanding sweet, fresh green flavors […]

    Reader Interactions

    Comments

    1. Linda A Young

      January 12, 2021 at 9:01 pm

      This is a wonderful post! So much good information! I have tried a few of these herbal teas and I love tea- all kinds! The recipes are great! I am celebrating National Hot Tea Month this whole month, on my pages, Linda's Vintage Treasures, and Vintage Treasures by Grandmalay. I am sharing your excellent article! It is timely, too, with everyone so concerned about keeping their immune system strong! Your pictures are beautiful! Oh, my daughter is a nurse too! May you be blessed this New Year!

      Log in to Reply
      • Mary Ann Rollano

        January 13, 2021 at 2:29 pm

        Thank you Linda for your kind and supportive words. I appreciate you taking the time to post such a lovely comment.

        Log in to Reply

    Leave a Reply Cancel reply

    You must be logged in to post a comment.

    Primary Sidebar

    Hi, I'm Mary Ann, an award-winning tea expert, retired registered nurse, and author writing tips on all types of tea and herbs. I show you all the benefits of tea - nutrition, medicine, and an abundance of culinary joy.

    I believe tea is more than a beverage; it's a lifestyle. Tea calms the mind and soothes the spirit. If you want to live well, start by drinking tea.

    Here I show you how to select quality loose leaf teas, how to make tea for the best flavor, and create tea recipes. Experience a lifestyle change of wellness through the beauty of tea.

    More about →

    Popular

    • 15 Best Online Tea Stores 2022
    • World of Tea Book Review
    • 10 Best Tea Books To Make You An Expert
    • How to Make Insanely Delicious Iced Strawberry Tea

    Trending

    • Ultimate Guide to The Famous Japanese Gyokuro Tea of Emperors
    • 3 Ways Decaffeinated Tea is Produced And The Benefits
    • How Is The Best Afternoon Tea Different Than High Tea?
    • Sencha and Hojicha: Two of The Best Everyday Japanese Teas

    Guides

    • Tea Guide
    • eBooks

    Footer

    ↑ back to top


    Tea Guide Newsletter

    Get Easy Tea Recipes, Brewing Tricks, and Special Tea Discounts

    Subscribe Here

    Tea Education

    Beginners Guide

    eBooks

    Quick Links

    About

    Press

    Contact

    Privacy Policy

    Disclaimer

    As an Amazon Associate, this site earns from qualifying purchases.

    Copyright © 2022 Life Is Better With Tea