There’s nothing cozier than curling up with a blanket and a hot cup of tea, especially when you’re feeling under the weather. But what if drinking tea could also help keep pesky sniffles at bay?
Your body is constantly battling free radicals, which are by-products of metabolism and exercise. Under normal circumstances, your body can handle these free radicals, but eating habits, smoking and certain environmental factors may take a toll on your immune system. Over time, these free radicals can cause oxidative stress that damages your cells, making them less efficient, thereby increasing your risk for chronic diseases, illness and premature aging.
Fortunately, antioxidants in tea, specifically polyphenols, are potent plant compounds that can help prevent or delay the oxidative damage caused by free radicals. Getting plenty of antioxidants can help support a healthy immune system, too. However, the types and concentrations of antioxidants in tea vary depending on the tea variety and how the tea is cultivated and processed.
We rounded up the best types of teas to support your immune system, as well as our favorite teas within each category. From fruity, floral hibiscus to earthy matcha, we tested 15 teas from well-known brands to determine the best options for every palate. Here are our top five teas to help keep your immune system at its best.
Our Top Picks
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What we like: This smooth-tasting matcha powder is certified organic and independently tested for purity.
What to know: It isn’t cheap, and some may find the flavor a bit too earthy.
Matcha is a type of green tea that’s made by grinding tea leaves into a fine powder. In addition to its vibrant green color, matcha stands out from other teas for its rich antioxidant content.
Unlike green tea, plants used for matcha are grown away from sunlight for several weeks before harvest, resulting in higher amounts of caffeine, amino acids and antioxidants. Specifically, matcha is high in catechins, a type of polyphenol that may help reduce inflammation and protect against chronic diseases.
Out of all the teas on our list, matcha is the most versatile. You can enjoy it hot or cold, topped with foamed milk for a latte, or added to smoothies or baked goods.
Our favorite is Encha Organic Matcha Green Tea, an organic matcha powder. It has a smooth, robust flavor with sweet and earthy notes.
We also like that independent labs test it to ensure it’s free from pesticides, toxic metals and radiation.
For the price, you may be surprised by how small the pouch is. However, because you only need 1/2 to 1 teaspoon per cup, you’ll get 30 to 60 servings per package.
Form: Powder | Caffeine: 60 mg | Steep time: N/A | Ingredients: Pure matcha green tea powder
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What we like: This 100% white tea has a delicate, sweet flavor that we found to be particularly relaxing.
What to know: The flavor might be too mild for some.
If you want to keep your caffeine consumption on the lower end, then this white tea is a good alternative.
It’s also the least processed among true tea varieties; it’s sun-dried for a short period after harvest to minimize oxidation, as oxidation can darken the color and flavor of the tea leaves. Since it is minimally processed, its antioxidant compounds, such as catechins, are highly retained. In fact, compared to other types of tea, white tea is thought to be one of the highest in antioxidants.
This tea from The Republic of Tea features authentic 100% white tea grown in Fujian Province, a mountainous region of China known for high-quality tea. According to the company, the tea leaves are hand-plucked just two days of the year and are known for their delicate, subtly sweet flavor.
The tea has a fresh, mild finish that’s perfect for sipping while relaxing and trying to clear your head. However, if you prefer your white tea to have a little more oomph, the company offers fruit-forward varieties that are of similar quality but a bit more flavorful.
Form: Tea bags | Caffeine: 15 to 20 mg | Steep time: 1 minute | Ingredients: 100% white tea
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What we like: It has a good balance of sweet and tart and contains additional ingredients with antioxidant benefits.
What to know: It isn’t ideal if you’re looking for a pure goji berry tea.
Also known as wolfberries, goji berries are tiny red berries with medicinal and antioxidant properties that may improve immunity and protect against chronic diseases such as heart disease, cancer and diabetes. When brewed as a tea, they are particularly rich in polyphenols.
You can make your goji berry tea by steeping 1 to 2 non-heaping teaspoons of dried goji berries in hot water for 10 to 15 minutes. However, if you prefer the convenience of a store-bought tea bag, I recommend Goji Berry Green from The Republic of Tea.
In addition to goji berry, this fruit-forward tea includes three other antioxidant powerhouses: hibiscus, elderberries and green tea. The tea itself has a strong fruity aroma with a subtle sweetness that keeps it from being overly tangy.
Each rounded tin contains 50 unbleached tea bags. You can also purchase this tea in bulk on the company’s website, which saves you a few cents per serving.
Form: Tea bags | Caffeine: 25 mg | Steep time: 1 to 3 minutes | Ingredients: Organic green tea, organic hibiscus, natural flavor, organic elderberries, organic goji juice
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What we like: This organic tea features warming spices and floral botanicals to help balance out the tartness of the hibiscus.
What to know: It has a long steep time and isn’t as fruity as other hibiscus teas.
Hibiscus plants are known for their deep red flowers and high antioxidant content, especially anthocyanins. Anthocyanins may protect cells, tissues and organs by strengthening the cell membranes, making them less porous and vulnerable to free radicals. While more research is needed, hibiscus tea specifically may help reduce cellular inflammation and reduce your risk of certain chronic diseases, like Alzheimer’s and heart disease.
Numi is an environmentally conscious company that prides itself on using pure, thoughtfully sourced ingredients. Its Hibiscus Tea combines Fair Trade hibiscus with a variety of organic roots, herbs, spices and flowers for a flavorful cup that’s free from artificial flavors or fragrances. Unlike pure hibiscus tea, which is quite tart, Numi Hibiscus provides a tangy initial flavor with a smooth, lightly spiced finish.
Each box of the company’s hibiscus tea contains 16 compostable, unbleached tea bags with cotton tea strings.
Just keep in mind that this tea contains licorice root. While safe in small amounts, licorice root may pose a safety risk in people with low blood pressure, kidney disease or heart disease.
Form: Tea bags | Caffeine: 0 mg | Steep time: 8 to 10 minutes | Ingredients: Fair Trade Certified organic hibiscus, organic rose petal, organic licorice, organic elderflower, organic limeflower, organic cloves, organic cinnamon, organic damiana, organic lavender, organic chamomile
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What we like: This organic tea has a sweet, citrus flavor with warming notes of ginger.
What to know: It’s the most expensive turmeric tea we tested.
Turmeric is a pungent, earthy spice that’s known for its active ingredient, curcumin, which gives it its signature orange-yellow color. Curcumin is believed to support the immune system—in part by reducing inflammation. When taken as a supplement, it has been shown to have antiviral and antimicrobial properties, which may make it helpful for cold and flu symptoms.
That being said, turmeric has traditionally been added to tea for its health benefits, but research confirming its benefits as a tea is lacking.
I’ve tested a handful of turmeric teas over the years, and by far my favorite is Rishi Tea Turmeric Ginger. While you can still taste notes of turmeric, the tea isn’t overly bitter or earthy. Instead, it has a lovely warmth from the ginger and a smooth, slightly sweet finish from the addition of orange and lemon essential oils.
This tea is certified organic and, as with all Rishi Tea products, its ingredients are sourced through direct partnerships with farmers. While this tea is on the pricier side, I think its quality and rich flavor make it worth the cost.
As with the tea above, Rishi Tea Turmeric Ginger contains licorice root, which can affect potassium and blood pressure levels. For this reason, it may not be appropriate for people with heart disease, kidney disease or low blood pressure.
Form: Tea bags | Caffeine: 0 mg | Steep time: 5 minutes | Ingredients: Organic ginger root, organic turmeric root, organic licorice root, organic lemongrass, organic orange peel, organic essential oils of orange and lemon
Choosing a Tea
Look at the Ingredient List
Nearly all teas naturally contain antioxidants. However, as the list above shows, some types of tea are better sources of antioxidants, and other immune-boosting compounds, than others. In general, matcha, white and herbal teas like goji berry and hibiscus are your best bets.
Consider the Caffeine Content
Different types of tea vary in their caffeine content, with black and matcha teas typically being higher in caffeine and white and green tea being lower. While there are some exceptions, herbal and Rooibos tea tend to be naturally caffeine-free.
Keep in mind that how you brew your tea also affects the caffeine content. Using hotter water and a longer steeping time will extract more caffeine from the tea leaves.
Research the Brand
As with any product, it’s important to choose a reputable brand that follows good manufacturing practices. If sustainability is important, look for brands that use compostable, recyclable or reusable materials. Some companies also distinguish themselves by offering organic or Fair Trade-certified ingredients.
Factor in the Cost
There are teas to fit virtually any budget. While researching this article, I came across options ranging from as low as $4 to more than $35 per package. Grocery stores typically offer more affordable options, while specialty tea shops tend to be more expensive. Generally speaking, more expensive teas contain higher-quality ingredients. Still, there are plenty of good options at nearly any price point.
Ask About Safety Considerations
Tea is generally considered safe for healthy adults.
However, some teas contain herbs and other compounds that may not be safe or appropriate for certain populations. For example, many herbal teas contain ingredients that may pose negative side effects during pregnancy and breastfeeding.
Similarly, many herbs have the potential to interact with prescription medications or cause unwanted effects in people with certain medical conditions. If you’re unsure of whether a tea is safe for you to drink, it’s best to talk with your doctor before trying it.
Our Search for the Best Teas to Support Immunity
To find the best teas to support your immune system, we researched which types of teas are known to be highest in antioxidants and other immune-boosting compounds, like vitamin A and L-theanine. We then taste-tested three to five of the highest-rated teas in each category, taking note of their ingredients, price, flavor and aroma.
Editor’s Note
A note on safety: Many of these teas contain ingredients that may not be safe or appropriate for people who are pregnant, breastfeeding or taking certain medications. Always talk with a trusted healthcare provider before drinking herbal teas.
Common Questions
Is tea good for your immune system?
While some types of teas have more benefits than others, in general, tea is thought to be good for your immune system thanks to its high antioxidant content. Many teas are also rich in L-theanine, an amino acid that may help protect against the common cold and flu. L-theanine may also help prevent the immune system suppression that occurs naturally after strenuous exercise. And green, black and oolong teas contain catechins, which research has shown may help prevent the flu.
Our Trusted Expertise
Kelli McGrane, M.S., RD has nearly a decade of experience writing and editing wellness content, with a specific focus on product reviews. Prior to working in editorial, she worked as a clinical dietitian at Boston hospitals and as a nutrition researcher at the University of Colorado and Children’s Hospital. She’s an avid tea drinker and can typically be found with a warm mug of genmaicha to get her through the afternoon slump.
