I really can’t stand having a sore throat. It’s just so miserable, especially for kids. Whenever someone in my house gets sick, I make sure I have the ingredients handy to whip up this herbal sore throat spray. But there’s nothing quite like sipping on a hot cup of tea when you’re feeling down. A tea made with natural ingredients like marshmallow root, licorice root, lemon, and honey is just the ticket.
Not everyone might have marshmallow and licorice root on hand, but here’s a tip: don’t wait until you or someone else has a sore throat. Stock up now, so you’re prepared.
There are two key ingredients you definitely need for a good sore throat tea:
Marshmallow root isn’t the sugary kind you’re thinking of (even though I do have a healthier homemade version of those). The root is great because it’s high in mucilage, which is perfect for soothing sore throats. It also helps with things like stomach flu, aches, and even diarrhea that sometimes come with being sick. It’s also an expectorant, which makes it good for dry coughs. However, there’s some debate about whether it’s safe for kids under 3, so you might want to skip it for the really little ones. Personally, my kids consume it in homemade marshmallows, so I’m fine giving them marshmallow root tea, or even elderberry marshmallows when they’re unwell.
It’s worth noting that marshmallow root could potentially interfere with how your body absorbs medicine, so it’s a safe bet to take it an hour apart from any medications.
Licorice root has been used as a medicine for thousands of years across different cultures. This sweet-tasting herb helps the body relax and cope with stress, which is super important when you’re sick. Like marshmallow, licorice is soothing and helps with producing mucus, making it perfect for dry, spasmodic coughs. It’s also good at helping your body get rid of gunk in your lungs, and since it’s antiviral and immune-boosting, it’s recommended for things like pneumonia, flu, and respiratory infections.
Licorice also helps other herbs work better in remedies and is best when combined with them, as it is in this tea. It’s often called the “children’s herb” thanks to its sweet taste and gentle nature. But it should be avoided by people with high blood pressure or heart issues unless a doctor or natural health expert says it’s okay. It’s also not recommended during pregnancy. If you have any of these concerns, you might want to try deglycyrrhizinated licorice, which is safer for those conditions but doesn’t have antiviral properties. As always, if you’re pregnant or nursing, check with a health professional before trying any herbal remedies.
When making sore throat tea, remember that marshmallow works best through a cold extraction. Licorice, being a hearty root, requires simmering for at least 10 minutes to release its benefits fully. It might not be as simple as just tossing everything together, but it’s still pretty easy to make.
When a sore throat hits, I usually start with the herbal throat spray and then have this tea later in the day. You can also buy pre-made herbal sore throat tea, but remember, a long steeping time is still recommended.
