Quick answer: A sore throat often gets better on its own in about a week. Many people use simple comforts to ease the scratchy feeling. These include rest, warm fluids, salt water gargles, honey, and herbal teas. They are traditional remedies. Research on many of them is limited. They do not clear up the cause of a sore throat.
A sore throat is common when the seasons change. It can feel itchy, dry, or burning. It can make swallowing hard. This guide covers the most common traditional remedies, what research has reported, and who should be careful.
Key takeaways
- Most sore throats come from viruses and pass with time.
- Home remedies are traditionally used for comfort. They do not remove the cause.
- Honey has the most research, mostly on cough.
- Licorice root, peppermint oil, and some herbs need extra care.
- A sore throat that lasts over a week, or comes with trouble breathing or swallowing, needs a doctor.
Jump to: Causes | Comparison | Rest, fluids and steam | Salt water | Honey | Honey and turmeric | Apple cider vinegar | Chamomile | Ginger | Peppermint | Marshmallow root | Licorice root | Sage | Who should be careful | When to see a doctor | Questions
What causes a sore throat?
Most sore throats are caused by viruses, like a common cold or the flu. Viruses run their own course. Germs called bacteria cause fewer. One trial report says only about 1 in 10 to 2 in 10 sore throats test positive for strep bacteria (PMC).
Other common causes are:
- Dry air and air pollution
- Smoke and other irritants
- Allergies and post nasal drip
- Acid in the throat, as with acid reflux or heartburn
- Shouting or heavy use of the voice
Because the cause can differ, a doctor should check a sore throat that is severe or will not go away. Antibiotics work only on bacteria, not viruses. A doctor decides if they are needed.
For more ideas, see our guide to home remedies for throat infections.
Quick comparison of the remedies
| Remedy | How it is traditionally used | Evidence label | Who should be careful |
|---|---|---|---|
| Rest, fluids, steam | Sleep, sip drinks, breathe moist air | Traditional use | Children around hot water |
| Salt water gargle | Gargled warm, then spat out | Limited research | Young children who cannot gargle |
| Honey | A spoonful, or in warm water or tea | Some research (mostly on cough) | Babies under 1 year |
| Honey and turmeric | Stirred into warm water | Traditional use, limited research | Babies under 1 year; people on blood thinners |
| Apple cider vinegar | Diluted in warm water, sipped or gargled | Traditional use, limited research | Sensitive throats and teeth; reflux |
| Chamomile tea | Tea bag steeped in hot water | Traditional use, limited research | People allergic to daisy-family plants |
| Ginger tea | Fresh slices steeped in hot water | Traditional use, limited research | People on blood thinners |
| Peppermint | Tea, lozenges, or sprays | Traditional use, limited research | Babies and small children |
| Marshmallow root | Root steeped in water | Some research | People with diabetes; people on other medicines |
| Licorice root | Short-term tea or gargle | Limited research | Pregnancy; high blood pressure; heart problems |
| Sage | Tea, gargle, or spray | Limited research | Pregnancy and breastfeeding |
Rest, fluids and steam
Quick take: Simple habits that cost nothing.
Evidence: Traditional use. Many health sources list these for a sore throat.
Rest
Busy days leave little time to sleep. Rest is the oldest advice for any sickness. It gives the body a chance to recover on its own.
Fluids
A moist throat often feels better than a dry one. Many people sip water, warm tea, or broth through the day. Warm drinks are popular. Cold drinks can also feel good on a hot, swollen throat.
Steam and humid air
Moist air can ease a dry, scratchy throat. Many people breathe the steam from a warm shower or from a bowl of hot water. Some use a humidifier.
- Keep the face well back from the water.
- Do not use boiling water close to the face. Steam can burn.
- Keep children away from hot water.
Salt water gargle
Quick take: The oldest kitchen comfort for a scratchy throat.
Evidence: Limited research
How it is traditionally used
People have gargled salt water for a very long time. The warm water moistens the throat. Salt is thought to draw extra fluid out of swollen tissue. That may be why it can feel soothing.
How it is commonly prepared
- Mix one-quarter to one-half teaspoon of salt in 4 to 8 ounces of warm water.
- Stir until the salt dissolves. The water should be warm, not hot.
- Gargle for several seconds, then spit it out.
- Make a fresh mix each time.
What research has reported
Health sources say salt water does not cure a sore throat, but it may help ease the pain. These amounts match what the Mayo Clinic suggests, as reported by Healthline. Do not swallow the salt water.
Honey
Quick take: Thick, sweet, and coats the throat.
Evidence: Some research (mostly on cough)
How it is traditionally used
Honey is a classic comfort for a sore throat and cough. It is thick, so it coats the throat. Many people stir a spoonful into warm water or herbal tea. Some add a squeeze of lemon. Others take a teaspoon by itself a few times a day.
What research has reported
Most studies looked at cough, not sore throat. A Cochrane review of honey for sudden cough in children found it may ease cough about as well as some store-bought cough medicines. The studies were small and short, and the evidence quality was low to moderate. An Oxford review of 14 studies reported benefits for cold symptoms, including sore throat. Experts noted that the studies were of low quality (ScienceAlert).
Never give honey to a baby under 1 year old.
Honey and turmeric
Quick take: A golden drink from many home kitchens.
Evidence: Traditional use, limited research
How it is traditionally used
Turmeric is a bright yellow spice. In many homes it is stirred into warm water or warm milk with honey during cold season.
How it is commonly prepared
- Stir one teaspoon of honey and half a teaspoon of turmeric powder into a cup of warm water.
- Sip it slowly.
What research has reported
We did not find good studies on turmeric and honey for sore throat itself. [CITATION NEEDED] Its use is based on tradition.
Apple cider vinegar
Quick take: A sour kitchen staple, always used diluted.
Evidence: Traditional use, limited research
How it is traditionally used
People mix apple cider vinegar with warm water and honey and sip it. Others use it as a gargle. Vinegar is acidic, so it is always diluted.
How it is commonly prepared
- Mix one tablespoon of apple cider vinegar and one teaspoon of honey in one cup of warm water.
- Or mix one tablespoon in one cup of warm water and use it as a gargle.
What research has reported
We did not find good studies on apple cider vinegar for sore throat. [CITATION NEEDED] Because it is acidic, it can sting a sore throat. It can also wear on tooth enamel.
Chamomile tea
Quick take: A gentle, flowery tea used for generations.
Evidence: Traditional use, limited research
How it is traditionally used
Chamomile tea has been used in many parts of the world for throat and stomach comfort. It is easy to find as tea bags.
How it is commonly prepared
- Steep one tea bag in a cup of hot water for about 10 minutes.
- Let it cool to a pleasant warmth.
- Honey and lemon are often added.
- Sip slowly while it is still warm.
What research has reported
We did not find good studies on chamomile tea for sore throat. [CITATION NEEDED] People who are allergic to ragweed or other daisy-family plants may react to chamomile.
Ginger tea
Quick take: A warm, spicy drink many families keep on hand.
Evidence: Traditional use, limited research
How it is traditionally used
Fresh ginger has a sharp, warm bite. In many kitchens it is steeped as a tea during cold season. The warmth of the drink may be as comforting as the ginger.
How it is commonly prepared
- Slice a few thin pieces of fresh ginger.
- Steep them in a cup of hot water for several minutes.
- Strain, cool a little, and sip. Honey is often added.
What research has reported
We did not find good studies that test ginger tea for sore throat. [CITATION NEEDED] Its use is based on tradition.
Peppermint
Quick take: A cool, fresh taste that many people enjoy when the throat feels dry.
Evidence: Traditional use, limited research
How it is traditionally used
Peppermint contains menthol. Menthol gives a cooling feeling in the mouth and throat. People use peppermint tea, lozenges, and store-bought throat sprays. The cooling feeling may make the throat seem less scratchy for a short time. Some people also like the fresh breath it leaves, which may help with bad breath that comes with a sore throat.
How it is commonly prepared
- Steep fresh or dried peppermint leaves in hot water as tea.
- Or use a lozenge or spray made for the throat and follow the label.
- Pure peppermint essential oil is very strong. It is not meant to be swallowed straight.
What research has reported
The U.S. National Center for Complementary and Integrative Health says peppermint oil has been used safely in many trials. Most of that work is on stomach problems, not sore throat (NCCIH). Research on peppermint for a sore throat is limited.
Menthol should not be put on or near the face of a baby or small child. It can affect their breathing. Peppermint oil can also cause allergic reactions in some people.
Marshmallow root
Quick take: A plant root that turns slippery in water.
Evidence: Some research
How it is traditionally used
Marshmallow root comes from a plant called Althaea officinalis. It is not the sugary treat. The root makes a thick, slippery gel called mucilage when soaked in water. People have long used it for dry, irritated throats and dry cough.
How it is commonly prepared
- Buy dried root from a trusted supplier.
- Steep a small amount in a cup of hot water.
- Strain, let it cool, and sip slowly.
What research has reported
The European Medicines Agency reviewed marshmallow root. It said its use for mouth and throat irritation and dry cough is based on long-standing traditional use. The agency also looked at two studies of marshmallow root syrup in about 900 children, and one study of drops in 63 adults with dry cough (EMA). The studies were limited and should not be taken as proof. Animal studies found it may lower blood sugar (ESCOP).
Licorice root
Quick take: Sweet and strong. Used only in small amounts, for a short time.
Evidence: Limited research
How it is traditionally used
Licorice root is a sweet herb used in many traditions for coughs and sore throats. It is often taken as a tea. Some people gargle with it.
How it is commonly prepared
- Steep a small piece of root in hot water for a short time.
- Cool and sip. Use only for a short time.
What research has reported
Small studies tested a licorice gargle in people who had a breathing tube during surgery. In one study of 40 patients, fewer people who gargled with licorice had a sore throat two hours later than those who gargled with sugar water (Newswise). A later review also listed licorice gargle among methods that helped (Bezmialem Science review). These studies were about a throat made sore by surgery, not by a cold. Research on everyday sore throat is limited.
Important: Licorice has a compound called glycyrrhizin. Over a long time or in large amounts, it can cause the body to hold salt and water and lose potassium. This may raise blood pressure and strain the heart. People with high blood pressure or heart problems, and pregnant women, should avoid it. See NCCIH on licorice root.
Sage
Quick take: A kitchen herb that is also used in throat sprays and teas.
Evidence: Limited research
How it is traditionally used
Sage is a common cooking herb with a long history of use for the mouth and throat. People steep it as tea, use the cooled tea as a gargle, or buy sage throat sprays.
How it is commonly prepared
- Steep a few fresh or dried sage leaves in hot water.
- Let the tea cool before sipping or gargling.
What research has reported
One Swiss trial tested a spray that mixed echinacea and sage. It involved 154 people with a new sore throat. The spray worked about as well as a chlorhexidine and lidocaine spray over three days (PMC). It tested a mix, not sage tea, so it cannot show what sage alone does. Some sage sprays say not to use them in pregnancy or while breastfeeding.
Simple ways to lower the chance of a sore throat
- Stay away from people who have a cold or flu when possible.
- Wash hands often.
- Stay away from smoke, fumes, and other irritants.
- Rest the voice. Shouting can strain the throat.
- Some people find that spicy or acidic foods irritate a sore throat.
Who should be careful
- Babies under 1 year: no honey. No peppermint oil on or near the face.
- Children: ask a doctor or pharmacist before giving any herb. Young children may not be able to gargle safely.
- Pregnancy and breastfeeding: avoid licorice. Ask a doctor about herbs such as sage, peppermint oil, and marshmallow root.
- Allergies: stop if you get a rash, itching, or swelling. Allergies to plants and honey can happen.
- Medicines: herbs can change how some medicines work. Ask a pharmacist if you take blood pressure pills, blood thinners, diabetes medicine, or heart medicine.
- Health conditions: people with high blood pressure, heart problems, diabetes, or acid reflux need extra care with some of these herbs.
When to see a doctor
Get urgent help right away for trouble breathing, drooling, or being unable to swallow your own saliva.
See a doctor if the sore throat:
- lasts more than a week
- comes with fever, swollen tonsils, a rash, or bloody saliva
- makes swallowing or drinking hard
- keeps coming back or gets worse
Home remedies do not suit everyone, and results vary. See the NHS sore throat guide for more.
Disclaimer: This page shares traditional information for general interest. It is not medical advice.
Questions people ask
How long does a sore throat usually last?
Most go away on their own within about a week. The NHS advises seeing a doctor if one lasts longer than a week.
What is a simple home remedy for a scratchy throat?
Warm drinks, a warm salt water gargle, and honey in warm water are some of the most common traditional comforts. They may ease the scratchy feeling, but they do not remove the cause.
Does gargling salt water work?
Health sources say a salt water gargle does not cure a sore throat, but it may help ease pain. People often use about one-quarter to one-half teaspoon of salt in 4 to 8 ounces of warm water, then spit it out.
Can children use these remedies?
Not all of them. Honey should never be given to babies under 1 year old. Peppermint oil should not be put on or near the face of babies or small children. Ask a doctor or pharmacist before giving a child any herb.
Is licorice root safe to use every day?
Long use is a concern. Licorice contains glycyrrhizin, which may raise blood pressure and lower potassium when taken in large amounts or for a long time. People with heart problems or high blood pressure, and pregnant women, are usually told to avoid it.
Do these remedies kill the germs that cause a sore throat?
There is no good proof that they do. Most sore throats are caused by viruses and pass with time. Home remedies are traditionally used for comfort.
Do I need antibiotics for a sore throat?
Antibiotics work only on bacteria, not viruses. Most sore throats are viral. A doctor decides if antibiotics are needed.
Related reading
- Home remedies for throat infections
- Home remedies for the common cold
- Natural flu remedies
- Home remedies for post nasal drip
- Home remedies for bad breath
Sources
- Cochrane Review: Honey for acute cough in children (2018).
- ScienceAlert: Report on the Oxford review of honey for cough and cold symptoms (BMJ Evidence-Based Medicine).
- European Medicines Agency: Marshmallow root (Althaeae radix).
- ESCOP: Althaeae radix (Marshmallow Root).
- Newswise: Licorice gargle reduces sore throat after surgery (Anesthesia & Analgesia).
- Bezmialem Science: Non-pharmacological methods for postoperative sore throat: a systematic review.
- NCCIH: Peppermint oil.
- NCCIH: Licorice root.
- PubMed Central: Echinacea/sage or chlorhexidine/lidocaine for acute sore throats: a randomized double-blind trial.
- Healthline: Home remedies for sore throat (reports Mayo Clinic salt water amounts).
- NHS: Sore throat.