17 sore throat remedies - including natural treatments and medicines

A scratchy throat can spoil your day, but luckily several sore throat remedies will help soothe the pain.

Winter is here and it's that time of year again when coughs and colds are doing the rounds. Children are always picking up germs at nursery and school - and, no matter how many times we tell them, they rarely cover their mouths while they cough, sneeze, and splutter in our faces. 

Before you think about antibiotics, it’s worth knowing most sore throats are caused by a viral infection - which can’t be treated with this medication. Just like there are plenty of natural cough remedies and natural flu remedies out there, you can ease a sore throat with more natural treatments. 

Nutritional therapist Claire Barnes, explains, 'Viral infections, such as colds, are by far the most common cause of sore throats, reported to trigger 80% of cases. Though they can also be caused by bacterial and fungal infections, or one can be initiated through smoking, snoring, shouting, pollutants, acid reflux or allergies.'

We've listed the best natural and medical treatments below, along with some advice on age suitability - because if one family member is suffering, it may not be long before it spreads.

Sore throat remedies: Natural treatments

1. Hot lemon & honey

A hot drink of lemon and honey is considered one of THE go-to sore throat remedies.

But as well as the healing ingredients, the temperature of the water is also important. 'According to a study in 2008, having hot water as opposed to room temperature water may provide even more benefits while you have a sore throat,' says Claire. She recommends some local raw honey, which has anti-inflammatory and antimicrobial properties and has also been shown to reduce mucus secretion and coughs. Add a good squeeze of fresh lemon juice, as this also helps a sore throat due to its antibacterial and anti-inflammatory activity.

'Lemons are high in vitamin C, which supports immune function and increases salivation to help keep the throat moist,' Claire says. 'For added antioxidants and anti-inflammatory benefits, grate in some fresh ginger as well.'

The added benefit of this remedy is that it will keep you hydrated too, as Claire says you should aim to drink at least two litres of liquid throughout the day.

That said, this remedy is not one to try with younger children, as hot water could burn their more sensitive skin. And, honey should never be given to babies under one-year old. 

2. Ice cubes

If you're feeling chilly from the effects of a cold this may not be your first choice, but if your throat is inflamed then ice is your friend - and another one of those sore throat remedies that costs next to nothing.

'Suck on ice cubes to help soothe the throat and ease inflammation,' advises Dr Nisa Aslam, a GP and expert for Puressentiel. 'And when the ice melts, it will provide all-important hydration too.'

For young children, you could treat them to an ice lolly to try this remedy. Buy them from your local shop, or make your own using fruit juice.

3. Echinacea

'This is a good option if you already have an infection and don’t want it to get worse or spread to those around you,' says Alison Cullen, nutritional practitioner at A. Vogel. She recommends Echinaforce Hot Drink, which combines echinacea and elderberry extracts to help soothe a sore throat whilst fighting any infection.

'Echinacea is well-researched for its antiviral effects, and elderberry is packed full of nutrients, countering infections whilst providing antioxidants in the form of flavonoids,' she says.

'It tastes amazingly good too, which is a relief when your tastebuds are dealing with endless phlegm! You'll also benefit from the synergistic action of these two natural remedies,' she says.

This remedy is suitable for those aged 12 and over, so for young children you might want to try an alternative sore throat remedy.

4. A spoonful of honey

'Some people also take a spoonful of honey due to its natural antibacterial properties,' say Kristoffer Ahlerup from Enzymatica. 'And it can offer an immediate soothing sensation for a sore throat.'

This is because its thick consistency means honey can coat and soothe the back of the throat.

In fact, 2018, guidance from the National Institute for Health and Care Excellence (NICE) and Public Health England (PHE) revealed that honey and over-the-counter remedies should be the first port of call for treating coughs, over antibiotics.

However, as outlined above, honey should not be given to children under one year old.

5. Peppermint tea

Usually consumed to aid digestion, peppermint tea has myriad benefits, including easing the symptoms of a cold. The hot liquid relaxes muscles in the throat, while the menthol in the peppermint can provide a cooling sensation.

'Peppermint tea contains anti-inflammatory compounds that may help inflammation and soothe the throat, therefore relieving pain,' says Dr Aslam. 'It's also a pleasant and refreshing drink that contributes to fluid intake, which is very important for anyone with a sore throat.'

Note that herbal teas shouldn't be given to children under two - and even then, should be avoided if they contain caffeine.

6. Chamomile tea steam

Another herbal tea that can help to ease a sore throat, chamomile is one of the most ancient medicinal herbs out there. As a tea, says Dr Aslam, it's very soothing. Plus, it contains anti-inflammatory properties to reduce swelling and redness, and antioxidant properties too, which helps with tissue repair. All of this will help combat a sore throat.

You can do more than just drink chamomile - use it to infuse the water in a steam bath to really soothe a sore throat. 'Research has shown that inhaling chamomile steam can relieve symptoms of a cold, including a sore throat,' says Dr Aslam.

7. Fresh garlic

It may not be to everyone's taste, but garlic offers a host of benefits for sore throats, coughs, colds and other ailments.

'Fresh garlic is antibacterial and antiviral when crushed,' expalins Alison Cullen. While she admits that chewing a clove of fresh garlic 'is very few people’s idea of fun', there are ways to make it a more attractive option.

'Mix crushed garlic with honey and a little hot water,' she recommends. It's one way of making it more palatable and increases the benefits to your beleaguered throat.'

8. Gargle with saltwater

While it doesn't sound particularly pleasant, this is one of the best-known sore throat remedies – and one of the cheapest.

'One way to assist in clearing bacterial infections from the throat is gargling with salt dissolved in warm water – this works by pulling bacteria and congested mucus from the lining of the throat,' says Alison. 'Just make sure you don’t make the water too hot, and that you spit the water out after gargling!'

The NHS also recommends this method for treating a sore throat, suggesting dissolving half a teaspoon of salt in a glass of warm water before gargling with the solution.

This should be avoided for very young children, as too much salt can be dangerous. Be aware, the NHS recommends salt levels of less than 1g for 0-12 months old and up to 6g for those aged 11.

9. Gargle with apple cider vinegar

Again, this doesn't sound the most appetising of sore throat remedies, but if you can't face a salt rinse, it's a good alternative.

'Traditionally apple cider vinegar has been used for its antimicrobial properties in infections,' says Dr Nisa Aslam. She recommends diluting 1-2 tablespoons of apple cider vinegar in a glass of warm water. Gargle with it, then take a few sips and repeat every couple of hours.

To take the edge off the vinegar and for added benefit, you could try mixing this sore throat remedy with water to dilute. And, to be extra cautious with delicate little teeth, try taking it in through a straw before gargling, and splitting it out straightaway - without swishing it around the mouth.

10. Bone broth

Like chicken soup, bone broth not only has soothing properties, it's healing too.

'Bone broths are full of nutrients, are easy to digest and rich in flavour,' says Claire. 'Bones contain an abundance of minerals, such as magnesium, calcium and zinc (known to support the immune system), as well as 17 different amino acids such as collagen and gelatine,' she explains. 'Add some garlic, too, which has a very long history for its immune system support and healing qualities.'

Plus, the warm liquid will feel soothing on your throat and may even help to clear your sinuses if you're suffering from a cold too.

11. Jamu juice

'Jamu is a healing juice that originates from Indonesia,' says Claire. 'There are many varieties of this herbal root infusion, but they typically include turmeric and ginger root – both known for their anti-inflammatory benefits. You can juice, blend or gently warm up the ingredients in a saucepan before straining,' she explains.

Claire continues: 'The great thing about this juice is that you can make a large batch and keep it in the fridge for a week, then either consume it cold or warm it up first. You can find recipes online, but I like to use fresh ginger and turmeric, lime, raw honey and coconut water.'

Sore throat remedies: Medical treatments

12. Anaesthetic throat spray

If you're really struggling and need a quick fix, try an anaesthetic throat spray. They provide quick and targeted relief in a matter of seconds, helping to soothe a sore throat.

We recommend Ultra Chloraseptic Anaesthetic Throat Spray, which is suitable for those aged six and over. It comes in three flavours – blackcurrant, cherry or menthol – and it works fast. It doesn't heal or lubricate your throat, but you'll be granted a few painless hours.

13. Painkillers

Standard painkillers, such as ibuprofen and paracetamol, can reduce the pain of a sore throat, as can over-the-counter cold and flu medicine such as Day Nurse.

Alongside paracetamol, this medicine contains pseudoephedrine hydrochloride to shrink blood vessels in the nasal passages and relieve a stuffy nose, as well as the cough suppressant pholcodine. It's only suitable for those aged 16 and over, however, so this is not a remedy you can give to your kids.

And a word of warning – check with your GP or a pharmacist when combining cold and flu medication, as it can be dangerous to mix certain types. Depending on the medication you take, you might also want to make sure you have eaten before you ingest it. However, you can take paracetamol on an empty stomach.

14. First Defence spray

Some products on the market promise to help prevent or shorten a cold. For example, First Defence Nasal Spray can be very effective at nipping a virus in the bud. However, you'll need to take them at the very first sign of symptoms - and it's recommended for children under 12 years of age.

'A recent survey conducted by Enzymatica revealed that a scratchy/itchy throat is the most common symptom people notice as an initial sign of catching a cold (60% of participants),' explains  Kristoffer Ahlerup. 'Nasal sprays by creating a protective barrier in the throat which is where cold viruses tend to take hold and multiply.'

He continues: 'This protects against common cold viruses, helping shorten the duration of a cold if used at the first symptoms, and alleviates cold symptoms too, including a sore throat.'

15. Lozenges

Another commonly used over-the-counter product is throat lozenges. These come in a variety of strengths and flavours and work by coating the throat temporarily to provide relief.

Puressentiel Respiratory Lozenges combine eucalyptus leaf essential oil, cardamom essential oil and propolis, with thyme honey, pine honey and eucalyptus honey, says Dr Aslam.

She continues: 'The European Commission has approved the use of eucalyptus essential oil for respiratory tract inflammation. It's also recommended in cases of cold, flu or sinusitis. Cardamon essential oil contains antioxidants and helps to relieve the swelling of mucus membranes and the relief of pain.'

We recommend: Puressentiel Respiratory Lozenges -  £7.59 | Amazon (not suitable for children under 7)

16. Pelargonium cold relief tablets

You may not have heard of pelargonium before, but a 2008 study in the Journal of Family Practice indicates that this herbal remedy – derived from the root of a South African geranium – shows great promise as a natural treatment for coughs, sore throats and other respiratory symptoms.

Dr Sarah Brewer, medical director at Healthspan, says: 'I first tried it when I had a sore throat and had lost my voice with laryngitis. Within 30 minutes of taking it, my sore throat was gone and my voice restored. I could tell when the next dose was due as my symptoms were starting to return.'

So how does this wonder herb work? 'Pelargonium root extract contains unique substances that have direct antiviral and antibiotic activity,' explains Dr Brewer. 'It boosts the activity of immune cells that absorb and neutralise infections, and stops bacteria from sticking to cell walls. It also speeds up the rate at which mucus is cleared from the respiratory tract.'

We recommend: Kaloba Pelargonium Cough & Cold Relief  - £9.89 | Holland & Barrett (not suitable for children under 12)

Tips for preventing a sore throat

• Take vitamin D. 'This plays an important role in defending your body against infection, and helps maintain the barrier function of your skin and mucosal surfaces such as the throat,' says Claire Barnes. 'It also stimulates the cellular immune response and activates the body’s defence mechanisms to destroy bacteria and viruses.'
• Eat a diet rich in polyphenols. Found in apples, berries, cocoa, green tea, leafy greens, red wine and onions, polyphenols are active compounds in food that support the immune system. Claire says: 'Current evidence strongly suggests that polyphenols contribute to the prevention of several immune diseases. For example, a polyphenol-rich diet has shown to modulate mucosal immune responses.'

• Pop a probiotic. You have probably heard about the gut-brain axis. Increasing evidence that shows that a happy gut = a happy, healthy body and mind. 'Approximately 70% of our immune cells are located in the gut and our gut bacteria play an essential role in supporting our immune system,' explains Claire. 'We can help assist our resident gut bacteria by taking a multi-strain live bacteria supplement, such as Bio-Kult Boosted'. You can get probiotics for kids too, such as Boots' Good Gut Live Friendly Bacteria (suitable for ages 4+).

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