Discover 13 effective Chinese herbal teas for cold relief

Common cold and influenza are referred to as Wind-Cold Common Cold (Shangfeng Ganmao) and Seasonal Influenza (Shixing Ganmao) in Traditional Chinese Medicine. They are common and frequently occurring diseases throughout the four seasons, especially in spring and winter. Typical symptoms include headache, nasal congestion, aversion to cold, rhinorrhea, fever, and generalized aching. The common cold is often caused by bacteria or viruses, while influenza is primarily caused by viral infection and can be transmitted to others, leading to epidemics. A cold is a self-limiting disease; under normal circumstances, if the patient gets adequate rest and avoids further exposure to wind and cold, symptoms will usually resolve spontaneously within about a week, often without the need for medication. However, if influenza patients do not receive proper treatment and rest, complications may arise, most commonly pneumonia.

In Traditional Chinese Medicine, the common cold is often considered to be caused by the invasion of Wind Evil. However, Wind Evil generally does not act alone as a pathogenic factor; it frequently combines with Cold, Heat, Dampness, or Summerheat to cause disease. Therefore, the common cold is further classified into Wind-Cold Common Cold, Wind-Heat Common Cold, and Summerheat-Damp Common Cold.

The clinical symptoms of wind-cold common cold include severe aversion to cold, mild fever, anhidrosis, headache, nasal congestion and rhinorrhea, heavy voice, throat itching with cough, thin white sputum, soreness and pain in the limbs, and a thin white moist tongue coating with a floating pulse. Treatment should focus on releasing the exterior with acrid-warm herbs, and diffusing the lung to dissipate cold.

The clinical manifestations of wind-heat common cold include severe fever, mild aversion to cold, red, swollen, and sore throat, cough with yellow sputum, dry mouth with thirst, generalized aching with sweating, dry white tongue coating, and a floating, rapid pulse. The treatment principle is to release the exterior with acrid-cool medicinals, diffuse the lung, and clear heat.

Clinical manifestations of summerheat-dampness cold include severe fever, dizziness and a distending sensation in the head, vexing heat in the chest, fatigue with anhidrosis, thirst with a desire to drink, occasional nausea and vomiting, scanty and dark urine, a yellow and greasy tongue coating, and a soft and rapid pulse. The treatment principle should be to clear summerheat and release the exterior, and to transform turbidity with aromatic herbs.

1.Radish Root (Raphanus sativus), Ginger (Zingiber officinale), and Brown Sugar Tea

Ingredients: 1 dried Chinese cabbage root (Brassica rapa), 6 g fresh ginger (Zingiber officinale), 30 g brown sugar (Saccharum officinarum).

Preparation: Wash and slice Chinese cabbage root and ginger, decoct in water, strain out the dregs, then stir in brown sugar. Drink. 3 doses daily.

Actions: Clears heat and releases the exterior, promotes urination. Indicated for wind-cold common cold.

2.Ginger and Brown Sugar Tea

Ingredients: Fresh Ginger (Zingiber officinale) 10 g, Brown Sugar 30 g.

Preparation: Wash fresh ginger (Zingiber officinale) and cut into slivers. Place in a cup together with brown sugar, then steep with boiling water. Drink as a tea. Take 2 doses daily.

Actions: Release the exterior by sweating, warm the middle and harmonize the stomach. Indicated for wind-cold common cold accompanied by nausea, vomiting, abdominal distension, etc.

3. Walnut, Scallion, and Ginger Tea

Ingredients: Juglans regia (walnut kernel) 30g, Allium fistulosum (scallion white) 25g, Zingiber officinale (fresh ginger) 25g, Camellia sinensis (tea) 15g.

Preparation method: Wash the walnut kernels (Juglans regia), scallion white (Allium fistulosum), and ginger (Zingiber officinale) clean, then mash them together. Place them together with tea (Camellia sinensis) into a clay pot, add water, and decoct to make a decoction. Strain the dregs and drink the entire dose at once. After taking it, lie down and cover yourself with a blanket until slight sweating occurs, which is considered optimal.

Actions: Release the exterior and disperse cold, induce sweating to reduce fever. Used for wind-cold common cold with fever, headache and absence of sweating, etc.

4.Perilla and Notopterygium Tea

Ingredients: Perilla frutescens leaf (Perillae Folium), Notopterygium incisum rhizome (Notopterygii Rhizoma), Camellia sinensis leaf (tea), 9 grams each.

Preparation: Grind the above three ingredients together into a coarse powder, place in a cup, and steep with boiling water. Drink as tea. One dose daily.

Actions: Acrid-warm and releases the exterior. Used for wind-cold common cold.

5. Radish and Sugarcane Tea

Radish (Raphanus sativus) 500 g, Sugarcane (Saccharum officinarum) 500 g, Honeysuckle flower (Flos Lonicerae Japonicae) 10 g, Bamboo leaf (Herba Lophatheri) 5 g, White sugar 50 g.

Preparation method: Wash and cut daikon radish (Raphanus sativus var. longipinnatus) and sugarcane (Saccharum officinarum) into pieces. Place them together with honeysuckle flower (Lonicera japonica) and bamboo leaf (Lophatheri Herba) into a clay pot, add water to decoct a medicinal tea, then strain the dregs. Add white sugar to taste. Take as a tea substitute, 1–2 doses daily.

Functions: Resolve accumulation and clear heat, moisten dryness and relieve pain. Used for wind-heat common cold with fever, sore throat, etc.

6. Lonicera japonica (Honeysuckle) and Crataegus pinnatifida (Hawthorn) Tea

Ingredients: 30g Lonicerae Japonicae Flos (Honeysuckle Flower), 10g Crataegi Fructus (Hawthorn Fruit), 10g Tea, 100g Mel (Honey).

Preparation method: Place Lonicerae Japonicae Flos (honeysuckle flower), Crataegi Fructus (hawthorn fruit), and Camellia sinensis leaf (tea) together in a clay pot. Add water and bring to a boil for 3–5 minutes. Strain out the medicinal liquid. Add water again and decoct once more, then remove the residue and collect the liquid. Combine the two decoctions and mix well. Stir in Mel (honey) and drink while hot. Reheat before taking again if needed. May be consumed at any time. Take one dose daily.

Actions: Clears Heat and resolves toxicity, disperses Wind and relieves pain, awakens the Spleen and stimulates the appetite. Used for Wind-Heat common cold with fever, headache, thirst, etc.

7. Sang Ju Xiang Chi Tea (Mulberry Leaf, Chrysanthemum, and Fermented Soybean Tea)

Ingredients: Mulberry Leaf (Morus alba), Chrysanthemum Flower (Chrysanthemum morifolium), Fermented Soybean (Sojae Semen Preparatum), and Pear Peel (Pyrus spp.), 6 g each.

Method of preparation: Place the aforementioned herbs together in an earthenware pot, add water, and decoct to make a decoction. Remove the dregs and extract the liquid. Take as a tea substitute. 1-2 doses per day.

Actions: Clear Heat, release the exterior, moisten the Lung, and stop cough. Suitable for Wind-Heat common cold.

8.Mulberry Leaf, Chrysanthemum, and Bamboo Leaf Tea (Mori Folium, Chrysanthemi Flos, Lophatheri Herba)

Ingredients: Mulberry leaf (Morus alba) 5 g, Chrysanthemum (Chrysanthemum morifolium) 5 g, Bitter bamboo leaf (Pleioblastus amarus) 30 g, Cogongrass rhizome (Imperata cylindrica) 30 g, Peppermint (Mentha haplocalyx) 3 g, White sugar 30 g.

Preparation: Place the above herbs together in a cup, pour in boiling water, and steep for 10 minutes. Add white sugar, stir to dissolve, and drink as a tea substitute.

Efficacy: Clear heat and disperse wind, release the exterior. Used to treat wind-heat common cold.

9. Mosla Tea (Herba Moslae)

Ingredients: 10 g Herba Moslae (Chinese Mosla), 5 g each of Cortex Magnoliae Officinalis (Magnolia Bark) and Semen Lablab Album (White Hyacinth Bean).

Preparation: Wash the Mosla chinensis (Chinese mosla) and Magnolia officinalis (magnolia bark) and cut them into small pieces with scissors. Wash the Lablab purpureus (white hyacinth bean), stir-fry over low heat until cooked, and grind into powder. Place all three ingredients into a thermos flask, pour in boiling water, cover, and steep for half an hour. Drink as a tea frequently. Take 1-2 doses daily.

Actions: Expel summerheat and release the exterior, harmonize the Middle Burner and transform dampness. Used for summerheat-dampness common cold.

10. Chrysanthemum morifolium (Chrysanthemum) and Morus alba (Mulberry Leaf) Tea

Ingredients: Chrysanthemum indicum (Wild Chrysanthemum Flower), Morus alba (Mulberry Leaf), and Eriobotrya japonica (Loquat Leaf, without hairs), 10 g each.

Preparation: Grind the above three herbs into a coarse powder, place them in an earthenware pot, add water to decoct the decoction, then strain to remove the dregs and collect the liquid. Take as a tea substitute, drinking frequently.

Actions: Clear heat, disperse wind, release the exterior, and transform phlegm. Used for influenza with symptoms such as cough, yellow phlegm, etc.

11.Mung Bean and Rock Sugar Tea

Ingredients: Vigna radiata (Mung bean) 50 g, rock sugar 15 g, Camellia sinensis (Green tea) 5 g.

Preparation: Rinse the mung beans (Vigna radiata), crush them, and place them together with rock sugar and green tea (Camellia sinensis) into a thermos. Pour in boiling water, cover, and let steep for 20 minutes. Drink as a tea substitute.

Efficacy: Clears Heat and resolves toxicity. Used for treating and preventing influenza, with symptoms such as sore throat and heat cough.

12.Reed Root and Radish Tea (Phragmitis Rhizoma, Raphanus Sativus)

Ingredients: Phragmitis rhizoma (reed root) 50 g, Raphanus sativus (radish) 200 g, Allii fistulosi bulbus (scallion white) 7 pieces, Canarii fructus (green olive) 7 pieces.

Preparation method: Wash and chop the Phragmitis Rhizoma (reed rhizome), Raphanus sativus (radish), and Allii Fistulosi Bulbus (scallion white) separately. Wash and mash the Canarii Fructus (green olive). Place all four ingredients into a clay pot, add water, and decoct to obtain the liquid. Strain out the residue, take the decoction, and drink as a tea.

Actions: Clear heat and release the exterior, diffuse and regulate the qi mechanism. Used to treat and prevent influenza.

13. Cyrtomium Rhizome (Rhizoma Cyrtomii) and Isatis Root (Radix Isatidis) Tea

Ingredients: 30g each of Dryopteris crassirhizoma (Cyrtomium Rhizome) and Isatis indigotica (Isatis Root), plus 10g of Glycyrrhiza uralensis (Licorice Root).

Preparation: Put the three herbs into a cup, steep in boiling water, and drink as tea. One dose daily.

Expels Wind, clears Heat, and benefits the throat. Used for influenza.

Understanding Wind-Cold Common Cold in Traditional Chinese Medicine

In Traditional Chinese Medicine (TCM), the common cold and influenza are frequently classified as Wind-Cold Common Cold (Shangfeng Ganmao) or Seasonal Influenza (Shixing Ganmao), particularly prevalent during spring and winter. This classification is based on the interaction of external pathogenic factors—wind and cold—with the body’s defensive energy. Common symptoms include headache, nasal congestion, aversion to cold, rhinorrhea, fever, and generalized aching, which reflect the invasion of wind-cold obstructing the flow of Qi and exacerbating Wei Qi (defensive energy) dysfunction. The underlying pathophysiology involves either bacterial or viral pathogens disrupting homeostasis, with influenza often presenting more severe systemic involvement. TCM emphasizes expelling the wind-cold pathogen through warming and diaphoretic herbs, restoring the balance of yin and yang, and strengthening the body’s resistance. Among the myriad remedies, traditional Chinese medicine teas for wind-cold common cold have been refined over centuries, targeting these specific symptom patterns. For instance, teas containing herbs like ephedra, cinnamon twig, or perilla leaf are designed to induce mild sweating, release the exterior, and alleviate the initial chill and body aches. This holistic approach not only addresses acute symptoms but also aims to prevent recurrence by harmonizing the internal environment, making these teas a cornerstone of preventive and therapeutic care in TCM.

Top Chinese Herbal Teas for Alleviating Cold Symptoms

When selecting the best Chinese herbal tea for common cold relief, practitioners often recommend formulations that match the patient’s specific pattern of disharmony. Among the thirteen most effective teas, several stand out for their proven efficacy in clinical and empirical practice. For example, Ginger and Brown Sugar Tea provides immediate warmth and dispels cold, making it ideal for early-stage wind-cold with chills. Perilla Leaf and Scallion Tea is excellent for nasal congestion and headache, leveraging the pungent, warming nature of perilla to release the exterior. Another key formula, Honeysuckle and Forsythia Tea, though more cooling, is adapted for wind-heat patterns but can be modified for mixed presentations. Mint and Chrysanthemum Tea (Baohe Wan de variation) targets fever and sore throat, common in wind-cold transforming to heat. Most notably, Ephedra and Cinnamon Twig Combination (Mahuang Tang) is a classic decoction for severe wind-cold with pronounced aversion to cold and fever. Each tea functions by either inducing sweat, expelling phlegm, or tonifying Qi, based on the herb’s five flavors and four natures. The selection emphasizes safety and individualization, as inappropriate use of cooling herbs in pure wind-cold can exacerbate symptoms. By integrating evidence from ancient texts like the Shanghan Lun with modern pharmacological studies—which confirm antiviral and immune-modulatory effects—these teas remain a reliable first-line approach.

A Classic Chinese Herbal Tea Recipe for Cold and Flu Relief

For those seeking a practical application, a time-tested Chinese herbal tea recipe for cold and flu symptoms involves preparing a decoction from commonly available ingredients. This recipe targets wind-cold common cold with symptoms such as mild fever, runny nose, and body aches. To create it, combine 10 slices of fresh ginger, 3 scallions (white part only), 2 pieces of dried tangerine peel (Chen Pi), and 15 grams of brown sugar in 500 ml of water. Bring to a boil, then simmer for 15 minutes until the liquid reduces by half. Strain and drink warm, ideally before bedtime, to promote sweating and relieve congestion. The ginger acts as the principal herb, warming the middle burner and expelling cold; scallion whites assist in releasing the exterior; tangerine peel regulates Qi and dries dampness; and brown sugar harmonizes the formula’s flavor while replenishing energy. This recipe exemplifies how traditional Chinese medicine teas for wind-cold common cold can be adapted for home use, aligning with the TCM principle of “treating the same disease with different methods” based on individual constitutions. As a cautionary note, this tea is most effective within the first 24–48 hours of symptom onset; if fever exceeds 39°C or symptoms persist, professional medical consultation is recommended. By integrating such formulations, patients can actively manage early-stage illness while respecting the holistic tenets of Chinese medicine.