Sore Throat & Cough
Coat irritated tissue, fight microbes, and quiet a cough with demulcent and antimicrobial botanicals.
Honey lozenges
FoodStrong evidenceSlowly dissolve a honey-based lozenge every 2–3 hours to continuously coat the throat with antimicrobial honey — ideal on the go. Choose raw or manuka honey lozenges; avoid in children under 1.
Raw honey
FoodStrong evidence1–2 tsp pure honey drops slowly off a spoon — coats the throat and suppresses cough better than dextromethorphan (not under age 1).
Manuka honey
FoodStrong evidenceUMF 10+ honey for added antibacterial action against strep and staph.
Salt water gargle
OtherStrong evidence½ tsp sea salt in warm water, gargle 3–4×/day to reduce swelling and clear mucus.
Slippery elm
HerbModerate evidenceLozenges or 1 tsp powder in water form a soothing mucilage coating.
Marshmallow root
HerbModerate evidenceCold infusion (1 tbsp root in cold water overnight) coats raw throat tissue.
Sage
HerbStrong evidenceSage + echinacea spray matched chlorhexidine/lidocaine for sore throat relief.
Licorice root
HerbModerate evidenceTea or lozenge; deglycyrrhizinated (DGL) form is safer for long-term use.
Thyme
HerbModerate evidenceStrong tea or steam inhalation; antimicrobial and antitussive for productive coughs.
Lemon & ginger tea
FoodTraditional useFresh ginger, lemon, and honey in hot water — soothes and thins mucus.
Zinc lozenges
MineralStrong evidence13–23 mg every 2 hours at first symptoms shortens cold-related sore throat.