Best Teas for Immunity: Natural Support for Winter Wellness

As temperatures drop and cold season arrives, your immune system needs all the support it can get. While no tea is a magic cure, certain teas contain compounds that research suggests may help support your body's natural defenses.

From antioxidant-rich green tea to soothing herbal blends, let's explore the best teas for immune health—and how to brew them for maximum benefit.

How Tea Supports Immune Health

Before diving into specific teas, let's understand why tea can be beneficial for immunity:

Antioxidants: Many teas are rich in polyphenols, catechins, and other antioxidants that help protect cells from oxidative stress.

Hydration: Proper hydration is essential for immune function. Warm tea encourages fluid intake during cold months when we often drink less.

Warmth and comfort: The ritual of drinking hot tea can reduce stress, and chronic stress is known to weaken immune response.

Specific compounds: Certain teas contain unique compounds like EGCG in green tea or glycyrrhizin in licorice root that have been studied for immune-supporting properties.

The 8 Best Immune-Supporting Teas

1. Green Tea — The Antioxidant Powerhouse

Key compounds: EGCG (epigallocatechin gallate), L-theanine, vitamin C Research focus: Antiviral properties, inflammation reduction

Green tea is arguably the most studied tea for health benefits. Its high concentration of catechins, particularly EGCG, has been researched for antiviral and antibacterial properties.

Why it works:

• EGCG has been shown in studies to interfere with viral replication
• L-theanine may support the production of germ-fighting compounds in T-cells
• High antioxidant content helps reduce oxidative stress

How to brew for maximum benefits:

• Temperature: 160-175°F (70-80°C) — not boiling!
• Steep time: 2-3 minutes
• Frequency: 2-3 cups daily for best results

Pro tip: Add a squeeze of lemon. Vitamin C increases the absorption of tea's beneficial catechins by up to 5 times.

2. Echinacea Tea — The Immune System Ally

Key compounds: Alkamides, polysaccharides, glycoproteins Research focus: Immune cell activation, cold duration reduction

Echinacea has been used for centuries by Native Americans and remains one of the most popular immune-supporting herbs. Studies suggest it may help reduce the duration and severity of colds.

Why it works:

• Appears to activate immune cells like macrophages and natural killer cells
• May increase white blood cell count during immune challenges
• Contains compounds that support the body's inflammatory response

How to brew:

• Temperature: 200-212°F (93-100°C)
• Steep time: 10-15 minutes (longer than regular tea)
• Best practice: Start at the first sign of illness

Pro tip: Look for echinacea blends that include echinacea root, not just the aerial parts—roots contain higher concentrations of active compounds.

3. Elderberry Tea — The Berry Booster

Key compounds: Anthocyanins, flavonoids, vitamins A, B, and C Research focus: Antiviral activity, symptom reduction

Elderberry (Sambucus nigra) has surged in popularity for good reason. Research suggests elderberry extracts may help reduce the duration of cold and flu symptoms.

Why it works:

• Rich in anthocyanins, powerful antioxidants that give berries their dark color
• Studies show it may help prevent viruses from entering cells
• Contains vitamins that support overall immune function

How to brew:

• Temperature: 200-212°F (93-100°C)
• Steep time: 5-10 minutes
• Style: Often blended with other immune herbs

Important: Only consume properly prepared elderberry products. Raw elderberries contain compounds that can cause nausea.

4. Ginger Tea — The Warming Warrior

Key compounds: Gingerols, shogaols, zingerone Research focus: Anti-inflammatory, antimicrobial, digestive support

Fresh ginger tea is a winter wellness staple. Its warming properties aren't just comforting—ginger contains bioactive compounds with measurable health benefits.

Why it works:

• Gingerols have demonstrated anti-inflammatory and antimicrobial properties
• Warming effect helps soothe sore throats and congestion
• Supports healthy digestion, which is closely linked to immune function

How to brew fresh ginger tea:

• Slice 1-2 inches of fresh ginger root
• Simmer (not just steep) in water for 10-15 minutes
• Temperature: Start with boiling water
• Enhancement: Add honey and lemon for sore throat relief

Pro tip: The longer you simmer ginger, the more potent and spicy it becomes. Adjust to your preference.

5. Turmeric Tea (Golden Milk) — The Golden Healer

Key compounds: Curcumin, turmerones Research focus: Anti-inflammatory, antioxidant, immune modulation

Turmeric's active compound curcumin has been extensively studied for its anti-inflammatory properties. Golden milk—turmeric tea with milk and spices—is an Ayurvedic tradition for good reason.

Why it works:

• Curcumin is a powerful anti-inflammatory compound
• Helps modulate immune system response
• Works synergistically with black pepper (piperine increases absorption by 2000%)

How to make golden milk:

• Warm 1 cup milk (dairy or plant-based)
• Add 1 tsp turmeric powder, 1/2 tsp cinnamon
• Add a pinch of black pepper (essential for absorption!)
• Sweeten with honey to taste
• Simmer for 5 minutes

Pro tip: Add a small amount of healthy fat (coconut oil or ghee) to further enhance curcumin absorption.

6. Chamomile Tea — The Gentle Defender

Key compounds: Apigenin, bisabolol, chamazulene Research focus: Sleep support, stress reduction, mild antimicrobial

Chamomile might seem like just a bedtime tea, but its immune benefits shouldn't be overlooked. Quality sleep and stress management are crucial for immune function.

Why it works:

• Promotes restful sleep, when much of immune recovery happens
• Contains apigenin, which has mild antimicrobial properties
• Reduces stress hormones that can suppress immune function

How to brew:

• Temperature: 200-212°F (93-100°C)
• Steep time: 5-7 minutes (covered to retain volatile oils)
• Timing: Best in the evening to support restorative sleep

Pro tip: Cover your cup while steeping chamomile. The beneficial volatile oils can escape with the steam.

7. Licorice Root Tea — The Soothing Healer

Key compounds: Glycyrrhizin, flavonoids, isoflavones Research focus: Antiviral properties, respiratory support

Licorice root has been used in traditional medicine systems worldwide. Its sweet flavor and soothing properties make it perfect for cold season.

Why it works:

• Glycyrrhizin has been studied for antiviral properties
• Soothes sore throats and supports respiratory health
• Naturally sweet, making it pleasant without added sugar

How to brew:

• Temperature: 200-212°F (93-100°C)
• Steep time: 5-10 minutes
• Caution: Limit to 1-2 cups daily; excessive licorice can affect blood pressure

Important: If you have high blood pressure or are pregnant, consult your healthcare provider before drinking licorice tea regularly.

8. White Tea — The Delicate Defender

Key compounds: Catechins, polyphenols, theanine Research focus: Antioxidant activity, antimicrobial properties

White tea is the least processed tea, made from young tea leaves and buds. This minimal processing preserves high levels of antioxidants.

Why it works:

• Contains higher antioxidant levels than more processed teas
• Studies show antimicrobial properties against common pathogens
• Lower caffeine allows for consumption throughout the day

How to brew:

• Temperature: 160-185°F (70-85°C) — delicate leaves need lower temps
• Steep time: 4-5 minutes
• Style: Drink plain to appreciate subtle flavors

Pro tip: White tea can be steeped multiple times. The second and third steeps often reveal new flavor notes while still providing benefits.

Creating an Immune-Boosting Tea Routine

For best results, integrate immune-supporting teas throughout your day:

Morning: Start with green tea for antioxidants and gentle energy

Afternoon: Ginger or turmeric tea to support inflammation response

Evening: Chamomile or licorice root for relaxation and restorative sleep

At first sign of illness: Add echinacea and elderberry teas

Immune Tea Mistakes to Avoid

Relying on tea alone

Tea is supportive, not curative. It works best alongside adequate sleep, balanced nutrition, regular exercise, and stress management.

Using water that's too hot

Boiling water destroys delicate compounds in green and white teas. Temperature control matters for both flavor and health benefits.

Not steeping long enough

Herbal teas like echinacea need longer steep times (10-15 minutes) to extract beneficial compounds. Don't rush it.

Adding too much sugar

Excess sugar can promote inflammation and undermine immune function. Use honey instead—it has its own antimicrobial properties.

Drinking only when sick

Consistency matters more than intensity. Regular, moderate consumption is more effective than large doses when you're already ill.

Best Immune Tea Blends to Try

Look for commercial blends that combine multiple immune-supporting ingredients:

Classic Cold Care: Echinacea + elderberry + ginger + vitamin C Anti-Inflammatory Blend: Turmeric + ginger + black pepper + cinnamon Antioxidant Boost: Green tea + lemon + honey + ginger Respiratory Support: Licorice root + peppermint + eucalyptus Sleep & Immunity: Chamomile + lavender + lemon balm + echinacea

Supporting Your Immune System Beyond Tea

While tea is a wonderful tool, it works best as part of a complete approach:

Sleep: Aim for 7-9 hours. This is when your immune system does much of its repair work.

Stress management: Chronic stress suppresses immune function. Use tea time as a mindful break.

Hydration: Tea counts toward your daily fluid intake. Stay well-hydrated.

Nutrition: Eat a variety of fruits, vegetables, and whole foods rich in vitamins C, D, and zinc.

Movement: Regular moderate exercise supports immune function. Avoid overtraining.

Brewing Immune Teas with Precision

When you're focused on health benefits, precise brewing matters. Under-steeped tea means you're missing out on beneficial compounds. Over-steeped tea can become bitter and unpleasant to drink regularly.

The Steep app helps you brew every cup perfectly:

• Custom timers for each tea in your immune-support rotation
• Temperature reminders so you never scald delicate green or white teas
• Apple Watch support to track your steep while you rest
• Multiple brew tracking when you're making different teas throughout the day

When you're not feeling your best, the last thing you need is to worry about timing your tea. Let Steep handle the details while you focus on feeling better.

Stay Well This Winter

Your immune system is remarkably complex, and there's no single solution to staying healthy. But integrating immune-supporting teas into your daily routine is a delicious, comforting way to give your body what it needs.

Start with one or two teas from this list. Brew them properly. Drink them consistently. And most importantly, enjoy the ritual—the stress relief alone is good for your health.

Here's to a healthy, cozy winter season.

Ready to brew your way to better wellness? Download Steep on the App Store →