5 Natural Teas for Soothing a Sore Throat

It's every performers worst nightmare... the sore throat! And it's the season where we're bound to experience it yet for lots of performers it's the busiest time of year.

Prevention is always better than cure and supporting our immune system will be of utmost importance but we're only human, we all get ill.

Here are my favourite herbal teas to have when I have a sore throat:

1. Liquorice Root Tea

Liquorice root has anti-inflammatory and soothing properties that can help reduce irritation and swelling in the throat. Also containing inhabiting anti-microbial properties, this tea supports immunity and has expectorant properties, meaning it helps breakdown phlegm. Its naturally sweet flavour also makes it a pleasant remedy without spiking blood sugars like honey or and syrup mixtures which most cough medicines contain. Try 1 – 2 tsp daily. Can be combined with slippery elm and marshmallow. Please use with caution if you experience hypertension.

2. Slippery Elm Tea

Slippery elm contains mucilage, a gel-like substance that coats the throat, providing a protective barrier and relief from soreness. It’s been used for centuries by singers to soothe hoarseness and keep the voice smooth. Infact, it supports the mucus membranes of the entire digestive system and has even been used to support acid reflux and GORD. Because of it's gel-like coating, make sure you take it 2 hours away from any other supplements or medications as it may reduce their effectiveness. Try 2–3 tsp daily mixed as a tea and make sure you drink plenty of water throughout the day.

3. Ginger Tea

Ginger is well known for its anti-inflammatory and antimicrobial properties, making it a go-to for sore throats. The warming sensation can also help improve blood circulation, easing tension in the throat. Try 3 tsp (fresh root) or 1/4 to 1⁄2 tsp organic powder daily. Ginger may be stimulating so may be best to avoid on an evening. Use with caution with peptic ulcers or anti-coagulant medications.

4. Marshmallow Root Tea

Like slippery elm, marshmallow root is rich in mucilage, which helps coat and protect the throat. This tea is gentle and particularly effective for performers dealing with dryness or mild throat irritation. Try 2 tsp daily as a tea. Caution should be taken with anti-coagulant medications and should be taken away from other supplements or meds as the coating may interfer with absorption.

5. Chamomile Tea

Chamomile tea is well known for its calming effects, but it also acts as a natural anti-inflammatory, antioxidant and is a gentle antispasmodic. It may help relax throat muscles and reduce swelling and support the nevous system, promoting a good nights sleep. Try 2 tsp a day as a tea.

As with all herbs, spices and supplements, it's best to check with your doctor or GP before taking as there may be a contraindication with other supplements, medications or health conditions.

Remember, as important as nutrition is, vocal health should be supported with healthy vocal practise so make sure you're working with a qualified vocal coach. You can find out more about the singing lessons we offer here.