Natural Immune Boosting Tea Recipes


Sitting with a warm cup of tea, watching the herbs change the color of the water, smelling the natural scent, can be so relaxing. But certain teas and recipes can also help boost your immune system. 

What Does Immunity Tea Do?

Besides just the sensation of relaxation that comes from drinking a cup of tea, there are other benefits including giving your immune system a boost. Some teas have germ fighting abilities thanks to a chemical in them called alkylamines.

Researchers tested immune cells of 11 volunteers who drank 5-6 cups of tea every day for two-four weeks. Another 10 non-tea and non-coffee drinking volunteers drank 5-6 cups of instant coffee. After two weeks, they looked at the gamma delta immune cells from both groups when exposed to germs and the 7 of the 11 tea drinkers immune cells went into action after sensing germs (2).

Can Tea Boost Your Immune System?

People have been drinking tea for thousands of years because it can boost the immune system, fight off inflammation and even help ward off cancer and heart disease. Some of the most popular include:

White Tea

This tea is high in antioxidants and is one of the most effective for fighting off various forms of cancer. It also contains fluoride, catechins and tannins that are good for keeping teeth healthy. It is also low in caffeine.

Herbal Teas

There are a variety of teas with various health benefits including:

  • Chamomile - Help provide stress relief.
  • Rooibos - Can help cholesterol, blood pressure and circulation issues.
  • Peppermint - Can help provide headache relief and ease digestive issues too.
  • Ginger - Can help relieve joint pain from osteoarthritis. 
  • Hibiscus - Can help lower blood pressure as well as liver and kidney issues.

Green Tea

It is very high in flavonoids that can boost heart health by lowering bad cholesterol. It is also anti-inflammatory and may have an impact on certain cancers like breast, prostate and colorectal. 

Black Tea

It comes from the same plant as green tea, but the leaves are dried and fermented. It is caffeinated, but is rich in flavonoids to combat inflammation and support a healthy immune system.  

Oolong Tea

It comes from the same plant as green and black teas, but the leaves are only partially oxidized (not all the way like black tea). It has I-theanine, an amino acid that can ease anxiety and help cognitive issues like Parkinson’s and Alzheimer’s Diseases. It is also high in polyphenols, which lowers inflammation, decreases type-2 diabetes risk and prevents cancer growth. 

What Tea Boosts Your Immune System?

There are teas on the market specially made with a combination of teas and herbs thought to boost the immune system. Some of the most popular include teas listed above as well as immune boosting herbal teas that contain echinacea and elderberry.

Which Herbal Teas Should I Try?

There is a difference between herbal teas and green, black and oolong which come from a specific plant called the Camellia sinensis known to have health benefits. An herbal tea that is often underrated for the immune system is ginger tea.

Drinking ginger tea on an empty stomach may keep diseases away while strengthening the immune system. This is because it has anti-inflammatory and antioxidant properties. It can also help fight cancer and ease digestive issues (1). 

How To Make Lemon Ginger Tea

This tea can help eliminate water retention, help you to avoid overeating and even boost your metabolism. Lemon can boost the immune system, while ginger can help remove unwanted chemicals from the body. Combined they provide your body and immune system with a boost. Here’s how to make it:

  • 1 teaspoon of freshly grated ginger
  • 1 lemon wedge
  • 1 cup of hot water

Boil water. Grate the ginger into a mug. Place the lemon wedge into the cup. You can use a tea infuser to strain it if you prefer. Then pour the hot water into the cup, letting it steep for several minutes. Some people prefer to add a little honey to sweeten it up. 

What Leaves Should I Put In Tea?

There are many natural immune boosting tea recipes you can make at home. Some people prefer to buy pre-made tea bags which you can easily find in any store, but making your own is an easy treat. Here is an easy recipe::

  • Mint (such as peppermint) - 10 leaves
  • Rosemary - 1 sprig
  • Lemon to taste

Boil water with the rosemary sprig, then add to a cup with mint leaves. Steep and enjoy!

If you feel under the weather, a lemon and pepper tea can boost your immune system. Use the juice of a lemon, add ½ teaspoon of turmeric powder, ¼ teaspoon of pepper and 1 ½ teaspoon of honey. Place pepper and turmeric in a cup, add some boiling water and enough of the lemon and honey to taste.

Which Teas Are Best For Your Immune System?

There are so many herbal teas available that can boost the immune system. And some teas are loaded with essential vitamins providing a soothing way to get necessary nutrients. Let’s look at some other herbal teas to try.


We briefly touched on this herb that has a nickname as the king of herbs because of its strong antibacterial properties. It also promotes the immune system and is a strong defender against colds, strep and the flu.

Rose Hips

Rich in vitamin C, it not only boosts the immune system, but can also prevent the cold and flu. It also has vitamins A, B, D and flavonoids that help the body absorb vitamin C. 

Olive Leaf

This is rich in antioxidants and vitamin C. It also has strong antiviral properties that strengthen the immune system.

Supplements That Can Help

Spermidine is a supplement that can aid the immune system by helping the body to get rid of antigens, the foreign invaders known more as germs. This is through a process called autophagy, in which the body recycles old and dysfunctional cell parts in order for the cells to become healthier. These healthy cells help build a more robust immune system. 

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  • Don Moxley - Director of Applied Science

    Don Moxley is the Director of Applied Science at Longevity Labs. Moxley draws upon his career as an athlete, a sports scientist, and an instructor to lead and educate on the science of autophagy and longevity.