21 Remedies for a Sore Throat

2. Get Some Vitamin D

Vitamin D supports your immune system and helps your body fight infections that can cause a sore throat. If your sore throat comes from a cold or flu, strong immune defenses matter. Low vitamin D levels may make it harder for your body to respond well to these infections.

Your body makes vitamin D when your skin gets direct sunlight. Spending about 10 to 30 minutes in the sun a few times a week may help, depending on your skin tone and where you live. Avoid staying out long enough to burn.

You can also get vitamin D from food, including fatty fish such as salmon, tuna, and mackerel, along with fortified milk, fortified plant-based milk, fortified cereals, and egg yolks. If sunlight and food are not enough, a vitamin D supplement may help, but the amount should stay within safe daily limits because too much can cause harm.

3. Honey and Lemon

Mix honey and lemon to calm a sore throat and ease irritation. This simple remedy has been used for many years in different cultures. Many people reach for it at the first sign of throat pain. Honey coats the lining of your throat, reduces dryness and calms the urge to cough.

Research shows that honey can slow the growth of some bacteria and may reduce inflammation. Lemon adds vitamin C and a sharp taste that can cut through mucus. Its acidity may help break up thick secretions in your throat and make warm water more pleasant to drink, which helps you stay hydrated.

To prepare it, warm 1 cup of water and add 1 to 2 teaspoons of honey. Squeeze in fresh lemon juice to taste, stir well and sip slowly. Do not give honey to children under 1 year old because of the risk of infant botulism.

4. Chewing Garlic

Garlic can help when a sore throat starts to feel raw or irritated. Garlic contains allicin, which has antibacterial and antiviral effects. These effects may help your body fight germs that cause throat pain. To try this remedy, peel a fresh clove of garlic and cut it in half.

Place one piece in your mouth and gently chew it to release its juices. Let it sit against the inside of your cheek for a few minutes before swallowing. Repeat this once or twice a day. If the flavor feels too intense, crush the clove and mix it with a small amount of honey. This makes it easier to swallow and may also soothe your throat.

Raw garlic can cause a burning feeling in your mouth or stomach. If you notice stomach pain, heartburn, or mouth irritation, stop using it. Use caution with large amounts of garlic if you take blood-thinning medicine or have a bleeding disorder.

5. Steam Inhalation

Steam inhalation can help ease throat discomfort when congestion or dryness makes your symptoms worse. Warm, moist air loosens mucus and reduces the scratchy feeling in your throat. Create steam by running a hot shower and sitting in the bathroom with the door closed. Breathe in the warm air for 10 to 15 minutes.

This method lowers the risk of burns compared to leaning over a bowl of hot water. If you use a bowl, place it on a stable surface and use hot, not boiling, water. Keep your face at a safe distance to avoid scalds. Burns can happen quickly, especially in children. Steam may also help relieve a stuffy nose, which often comes with a sore throat.

When you clear nasal passages, you may breathe more easily and reduce mouth breathing that dries out your throat. Some people add mild scents like menthol-based rubs to the chest, but only use products in hot water if the label states it is safe.

6. Chamomile Tea

Chamomile contains plant compounds that may reduce mild swelling and support your body as it fights infection. Many sore throats come from viruses and often improve on their own within a week. While chamomile does not cure the cause, it may help you feel more comfortable as your throat heals.

Steep dried chamomile flowers in hot water for several minutes. Sip it slowly so the warmth has time to soothe your throat. If you like, add a small amount of honey for extra throat coating and a smoother taste. Drink chamomile tea two to three times a day.

Chamomile also has a mild calming effect. If your sore throat keeps you up at night, a warm cup before bed may help you relax. Avoid chamomile if you have a known allergy to plants in the daisy family. Use fresh, clean water and let the tea cool slightly before drinking to prevent burns.

7. Essential Oils

Essential oils come from plants and have strong scents. Some people use them to ease throat pain and clear nasal passages. Use them with care because they are very concentrated. Add a few drops to a bowl of hot water and breathe in the steam.

This method may help you feel less congested, which can make your throat feel less irritated. Do not swallow essential oils, and do not apply them directly to your throat. Common options include peppermint oil, eucalyptus oil, tea tree oil, and lavender oil. Peppermint and eucalyptus oils may create a cooling feeling that soothes irritation.

Tea tree oil may help fight germs, while lavender oil may help you relax if your sore throat comes with stress or poor sleep. Always dilute essential oils with a carrier oil, such as coconut or olive oil, before putting them on your skin. Test a small area first to check for a reaction.

8. Warm Compress

A warm compress can ease throat pain by relaxing tight muscles in your neck. Heat also increases blood flow to the area, which can help reduce discomfort and stiffness. This added circulation brings oxygen and nutrients to nearby tissues, which supports muscle relaxation and helps you feel more at ease.

Make a warm compress at home with simple items. Soak a clean cloth in warm water, then wring out the extra liquid. The cloth should feel warm, not hot, to avoid burns. Place the cloth around the front or sides of your neck for 10 to 15 minutes.

Repeat this a few times a day as needed. If the cloth cools down, reheat it with warm water. A heating pad set on low can also work. Always place a thin towel between the pad and your skin to protect your skin from direct heat. Stop if you notice redness, irritation, or increased pain.

9. Ice Pops

Ice pops can help numb a sore throat as the cold temperature lowers pain signals for a short time. You may notice a less burning or scratchy feeling while you suck on one. Cold treats can also reduce mild swelling in your throat, which can make swallowing feel easier.

Many people find them soothing when their throat feels dry or irritated. Choose simple ice pops with low sugar if possible, since too much sugar may irritate your throat or upset your stomach. You can also freeze diluted fruit juice or an oral rehydration drink at home.

Use ice pops slowly and let them melt in your mouth instead of biting them. This gives the cold more time to calm the sore area. Ice pops can also help you stay hydrated, especially when throat pain makes drinking less appealing.

10. Analgesics

Analgesics are medicines that reduce pain. If your throat feels raw or painful when you swallow, these drugs can help you stay comfortable while your body heals. You can find many options over the counter. The most common are acetaminophen and nonsteroidal anti-inflammatory drugs such as ibuprofen.

Both can lower throat pain and reduce fever. Acetaminophen works mainly on pain and fever, while nonsteroidal anti-inflammatory drugs ease pain and also lower inflammation, which may help if your throat looks red or feels swollen.

Always follow the dose listed on the label. Taking more than directed can harm your liver, stomach, or kidneys. If you have liver disease, stomach ulcers, kidney problems, or take blood thinners, talk to a healthcare professional before using these medicines.

11. Cough Sweets

Cough sweets, also called lozenges, can ease throat pain and dryness by dissolving slowly in your mouth and coating the lining of your throat. Many increase saliva, which keeps your throat moist and may reduce the urge to cough. Some contain mild numbing agents or cooling ingredients like menthol that can dull pain briefly.

You can use cough sweets when your throat feels scratchy or irritated from a cold. Viral infections often cause sore throats along with coughing and a runny nose. Because lozenges work slowly, they give steady contact with the tissues in your throat. This steady coating can calm irritation during talking, eating, or breathing through your mouth.

Keeping your throat moist also supports clearer speech and easier swallowing. Let each sweet dissolve slowly in your mouth instead of chewing or swallowing it whole, and follow the dose instructions on the package. Do not give small, hard sweets to young children because they can cause choking.

12. Sage Tea

Sage tea is a simple herbal drink that may ease throat pain. Sage leaves contain natural compounds that can help reduce swelling and limit the growth of germs. Warm sage tea can feel soothing as it coats the lining of your throat.

Make sage tea by steeping 1 teaspoon of dried sage leaves in a cup of hot water for 5 to 10 minutes. Strain the leaves before drinking. Sip the tea slowly or let it cool and use it as a gargle. Gargling with sage tea may help calm irritation in your throat. Swish the liquid in the back of your throat for about 30 seconds, then spit it out.

Repeat a few times a day as needed. Sage tea is usually safe for short-term use in small amounts. If you are pregnant, breastfeeding, or taking regular medication, talk with a health professional before using large amounts of sage.

13. Antihistamines

Antihistamines can help if allergies cause your sore throat. Allergies often lead to postnasal drip, which means mucus runs down the back of your throat and irritates it. You can find antihistamines over the counter in tablet, liquid, or dissolvable forms. They block histamine, a substance your body releases during an allergic reaction, which can reduce sneezing, a runny nose, and throat irritation.

First-generation antihistamines may cause drowsiness, while second-generation antihistamines are less likely to make you sleepy and often last longer. Use antihistamines when your sore throat comes with allergy symptoms such as sneezing, itchy or watery eyes, clear runny nose, and nasal congestion.

Antihistamines do not treat sore throats caused by viruses or bacteria. If you have fever, body aches, or swollen glands, allergies are less likely to be the cause. Always follow the label directions, since some antihistamines can dry out your mouth and throat and increase discomfort in some people.

14. Tennis Ball

A tennis ball can help if your sore throat feels worse in the morning. Snoring is a common cause of throat irritation during sleep. When you lie on your back, your airway can narrow, which makes snoring more likely. The vibration and dry air from mouth breathing can leave your throat feeling dry and scratchy when you wake up.

Sleeping on your side can help keep your airway more open and reduce snoring. This position may lower throat dryness and morning discomfort. To help yourself stay on your side, place a tennis ball in the back of your pajama top before going to bed.

If you roll onto your back during the night, the ball creates mild pressure that encourages you to turn back onto your side. Over time, your body may adjust to side sleeping, which can lead to calmer nights and a more comfortable throat in the morning.

15. Hydrogen Peroxide

Hydrogen peroxide is a mild antiseptic that people often use to clean small cuts and sometimes as a diluted gargle for sore throats. This liquid can help reduce germs in your mouth. Lowering the number of germs may ease irritation for a short time.

Never swallow hydrogen peroxide. It can irritate your throat and stomach if you ingest it. If you choose to try it, dilute it first. Mix equal parts of 3% hydrogen peroxide and clean water. Gargle for up to 30 seconds, then spit it out.

As it breaks down and releases oxygen, hydrogen peroxide can create a bubbling feeling in your mouth. Some people find this sensation uncomfortable. Stop using it if you notice burning, increased pain, or ongoing dryness. If your sore throat lasts more than a week, becomes severe, or comes with a high fever or trouble swallowing, seek medical care.

16. Rest

Rest gives your body time to fight the infection that is causing your sore throat. Most sore throats come from viruses, and your immune system needs energy to clear them. When you slow down, your body can focus on healing. Try to sleep at least 7 to 9 hours at night. If you feel tired during the day, short naps can also help. Even lying down and staying quiet gives your body a chance to recover.

Limit activities that strain your voice. Talking less, avoiding shouting, and skipping long phone calls reduce irritation in your throat. If your job requires speaking, take short voice breaks when you can. You should also reduce physical strain, since hard exercise can leave you feeling more worn out. Light movement, such as a short walk around your home, is fine if you feel up to it.

17. Vitamin C

Vitamin C is a water‑soluble vitamin that supports your immune system, protects your cells, and keeps your skin and tissues healthy. Your body does not store much of it, so you need to get it from food each day. Some people find that getting enough vitamin C may help them recover from common colds a little sooner.

You can get vitamin C from many fruits and vegetables. Good sources include:

• Oranges and orange juice
• Strawberries
• Bell peppers
• Broccoli
• Brussels sprouts
• Potatoes

Most adults need about 40 mg per day, which you can usually get through a balanced diet. If you choose to take a supplement, avoid high doses. Taking more than 1,000 mg per day may cause stomach pain, diarrhea, or gas. These side effects often stop when you lower the dose.

18. Marshmallows

Marshmallows can help ease throat pain for a short time. Marshmallows contain gelatin, which forms a smooth, soft texture when it melts in your mouth and can coat your throat. When you suck on a marshmallow slowly, it increases saliva in your mouth, which keeps your throat moist.

Some people also use marshmallow root, a plant that contains mucilage. Mucilage forms a slippery layer over the throat. You can find marshmallow root in teas or lozenges. This plant-based form differs from the sweet candy, but both may create a soothing coating effect.

There are a few things to keep in mind. Choose plain marshmallows instead of sour or sugar-coated types, and let them dissolve slowly rather than chewing them right away. Do not give marshmallows to young children because they can cause choking.

19. Water

Drinking water keeps your throat moist and helps ease pain by adding moisture back and reducing that dry, scratchy feeling. Aim to sip water often during the day instead of drinking a large amount at once. Small, steady sips can soothe your throat and make it easier to talk and swallow.

Water also helps thin mucus, which makes it move more easily and reduces coughing and throat clearing. Choose room temperature or cool water if your throat feels swollen or irritated. Some people prefer warm water because it feels calming. If you have a fever, your body loses more fluids, so you may need to drink more than usual to stay hydrated.

Signs you need more fluids include dark urine, dry lips, or feeling tired. Plain water works well, but you can also get fluids from clear broths or diluted fruit juices. Avoid very hot drinks and alcohol, as they can irritate your throat and dry you out.

20. Iced Tea

Iced tea can calm a sore throat by cooling the tissue and easing irritation. The cold temperature helps numb pain for a short time. You may find it easier to swallow after a few slow sips. Let the tea cool in the fridge instead of adding too much ice.

Very cold drinks can bother some people, so test a small amount first. Sip slowly and let the liquid pass over the sore area. Tea also gives you fluids, which your body needs when you are sick. Staying hydrated keeps your throat from feeling dry and scratchy.

You can add a small amount of honey if you like, since honey may coat your throat and ease irritation. Avoid adding lemon if your throat feels raw, because acidic drinks can sting. Limit sugar, as it does not help healing. If caffeine makes you feel jittery or affects your sleep, choose a caffeine-free tea.

21. Peppermint

Peppermint can help ease throat pain and irritation thanks to its menthol content, which creates a cooling feeling and may calm swelling. You may notice that your throat feels less scratchy after you use it. People often choose peppermint for its soothing effects during mild throat discomfort.

You can use peppermint in several simple ways:

• Peppermint tea
• Peppermint lozenges
• Peppermint oil capsules
• Diluted peppermint oil for steam inhalation

Warm peppermint tea soothes your throat and keeps you hydrated. Sip it slowly so the liquid coats your throat, and the steam from the cup may also help clear mild congestion. Some people take peppermint oil capsules. Follow the product label directions carefully, and swallow capsules whole with water unless the instructions say otherwise. Do not chew or crush them.