8 of the Best Teas for Your Immune System

By Bridget Reed
Medically Reviewed by:

Heidi Wright, BSN, RN, PCCN, and Certified Master Herbalist

8 of the Best Teas for Your Immune System

April 25, 2024

Looking to support your immune system naturally? At Herbaly, we understand that building up your body's defenses is an important part of staying healthy — not just during flu season, but all year round. That's why we've put together this guide to the best teas that can help support your body’s natural defenses — the immune system. 

These teas are packed with ingredients that support your body’s natural defenses. So, pour yourself a cup and join us as we explore how these powerful brews can be part of your daily wellness routine, helping you stay resilient and energized.

Why Is a Strong Immune System Important?

A strong immune system is your body’s built-in support that helps maintain your health by fighting off potential threats such as bacteria, viruses, and other harmful pathogens that you encounter daily. 

Here’s why maintaining this system in top form is of the utmost importance:

Supports Overall Health

Your immune system is key in supporting your body’s ability to function optimally. It works tirelessly to protect you from the environmental challenges that come your way.

Enhances Response to Stress

Physical and emotional stress can impact your immune health. A balanced immune system can better manage the effects of stress on the body, helping you recover efficiently.

Maintains Vitality

A well-supported immune system means you have more energy and vitality to enjoy daily activities. A strong, well-functioning immune system works to enhance your overall quality of life, keeping you feeling your best.

Helps Keep Other Systems in Check

When your immune system functions well, it aids other systems in your body — like the digestive and nervous systems — to perform their roles more effectively, leading to better overall wellness.

When Are Some Times You May Need To Seek Support for Your Immune System?

While a healthy lifestyle is the cornerstone of a strong immune system, there are times when you might need some extra support. “Chronic stress, for example, can take a toll on your immune function. If you've been feeling overwhelmed and under pressure for extended periods, it might be impacting your body's ability to fight off illness,” notes Heidi Wright, Registered Nurse. 

Similarly, if you're recovering from a traumatic event, an illness, or surgery, your immune system might be temporarily overtaxed, and you may experience fatigue, digestive problems, and even exhaustion. Consulting a healthcare professional can help you determine if there are steps you can take to support your immune system during these demanding times.

Beyond stress and recovery, certain periods in life naturally put a strain on your immune system. During these times, a focus on a balanced diet, adequate sleep, and minimizing exposure to illness can be especially important.

“Additionally, as we age, our immune systems naturally become less efficient. This can make older adults more susceptible to infections. While there's no magic bullet to reverse the aging process, a focus on healthy habits and potentially exploring additional immune-supporting strategies with a healthcare professional can be beneficial,” Wright highlights.

Which Teas Are Best for Immune Support?

If you're seeking support for your body’s natural defense system, it's time to turn to some natural solutions. Herbal teas are packed with natural compounds that can support your body's ability to fend off what life throws its way. 

Here’s a rundown of some of the best teas that can help support and maintain your immune system firing on all cylinders.

1. Green Tea

Packed with antioxidants, green tea is a heavyweight in the world of immune support. The main component is epigallocatechin gallate (EGCG), a powerful compound that helps keep your immune system balanced. EGCG has been studied for its ability to help maintain the body’s immune response to pathogens. 

Our Wellness Functional Tea, made with high-quality Sencha green tea, harnesses these benefits, providing a refreshing, soothing drink that tastes great and helps support your immune system.

2. Echinacea Tea

Echinacea is often the go-to herb for immune support, especially during the cold and flu season. Drinking echinacea tea may help support your body’s natural defense system by supporting a healthy number of white blood cells, which fight infections.

3. Ginger Tea

Ginger tea offers warming comfort and is known for its soothing properties. But that's not all — ginger also has potent immune-supporting qualities. It can support your body’s natural detox system, which properly breaks down the accumulation of toxins in your organs, ensuring that your immune system isn’t overwhelmed.

4. Turmeric Tea

Turmeric, with its active ingredient curcumin, is a force to be reckoned with. It’s known for its soothing properties and ability to support the immune function. A cup of turmeric tea can help keep your immune system balanced and responsive.

5. Licorice Root Tea

Licorice root tastes great and has properties that can support the maintenance of a healthy stomach lining and upper respiratory system. Its soothing benefits make it a valuable tea for those looking to support their immune health.

6. Hibiscus Tea

Bright, tangy, and packed with vitamin C, hibiscus tea is a favorite for its taste and health benefits. Vitamin C is essential for the proper function of the immune system, and hibiscus tea is a delightful way to get a good serving of it.

7. Peppermint Tea

Peppermint contains menthol, which is good for soothing your stomach and can also help support your respiratory system. A cup of peppermint tea can be a refreshing way to support immune health.

8. Chamomile Tea

Known for its calming effects, chamomile can also play a role in supporting a healthy immune system. It’s particularly beneficial for helping you get a restful night’s sleep — an essential factor in immune health, as a lack of sleep can hinder your immune function.

How To Integrate Immune-Supporting Teas Into Your Daily Routine

Introducing immune-supporting teas into your daily life doesn't have to be complicated. 

Here are some straightforward, enjoyable ways to make these teas a regular part of your wellness routine:

Create a Tea Schedule

Consistency can enhance the benefits of any health routine. Try beginning your day with a cup of green tea to support your metabolism and your immune system right from the start of the day. In the afternoon, when you might need a calming moment, sip on chamomile or hibiscus tea. Before bed, a cup of ginger tea can aid digestion and support immune function.

Mix It Up

While it's great to have a routine, varying the types of tea you drink can expose you to a broader spectrum of beneficial compounds. Rotate your teas weekly or seasonally to keep your palate excited and to make the most of the different health benefits.

Optimize Your Brew

For the best results, pay attention to brewing times and temperatures. Green tea works best with cooler water (about 175°F) and a steeping time of two to three minutes to avoid bitterness and maximize the release of EGCG. Herbal teas like chamomile and echinacea benefit from longer steeping times at higher temperatures to extract more of the soothing agents and beneficial properties.

Add Natural Sweeteners

If you prefer your tea a little sweeter, avoid using sugar, which can counteract the health benefits. Opt for natural sweeteners like honey or our Organic Stevia Leaf Sweetener, which can enhance the flavor without adding unnecessary calories or affecting your glycemic index.

Pair Teas With a Healthy Diet

“Teas can be a powerful tool for immune support, but they work best in conjunction with a healthy diet rich in fruits, vegetables, lean proteins, and whole grains,” notes Wright. These whole foods provide a broad spectrum of essential vitamins, minerals, and antioxidants that nourish your immune system at the cellular level. 

Foods high in vitamins C and D, as well as zinc, are particularly excellent for supporting immune health. Vitamin C is a powerful antioxidant that helps support the production of white blood cells, while vitamin D helps regulate the immune response. 

Zinc plays a vital role in cell division and immune function, making it another key nutrient for a healthy immune system. By incorporating a balanced diet rich in these immune-supporting nutrients alongside your tea routine, you can create a holistic approach to supporting your body's natural defenses.

Stay Hydrated

Tea is hydrating, but make sure you’re also drinking plenty of water throughout the day. Keeping hydrated helps your body naturally eliminate toxins and waste products, supporting your overall immune function.

Listen to Your Body

Always be attentive to how your body reacts to different herbal teas. If you notice any adverse effects, such as stomach upset or allergic reactions, adjust your tea choices accordingly. Not every tea suits everyone — finding what works best for your unique body is key.

Wrapping It Up

As we've explored the range of teas that can help support your immune system, it's clear that incorporating these herbal brews into your daily routine can play a significant part in maintaining your health. From the antioxidant-rich green tea found in our Functional Teas to the soothing qualities of chamomile, each cup offers more than just hydration — it's a step towards a stronger, more resilient you.

At Herbaly, we're committed to providing you with delicious, health-promoting teas that fit seamlessly into your lifestyle. We invite you to explore our collection and find the perfect blends to support your immune system. Whether you're looking to fend off the seasonal sniffles or give your body year-round support, our teas are here to help you thrive.


Six Tips to Enhance Immunity | DNPAO | CDC

Epigallocatechin-3-gallate (EGCG): Chemical and biomedical perspectives | PMC

The Impact of Curcumin on Immune Response: An Immunomodulatory Strategy to Treat Sepsis | PMC

Vitamin C and Immune Function | PMC

Lack of sleep: Can it make you sick? | Mayo Clinic

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