12 Best Doctor-Approved Natural Remedies for a Sore Throat

Some research shows that honey works better at relieving sore throats than a placebo and dextromethorphan, a common over-the-counter medicine. Not only does it give the throat a protective coating, it also has antibacterial properties. "Honey contains a compound that is converted into hydrogen peroxide in addition to other antimicrobial compounds," says Caroline Roberts, M.D., assistant residency director at UNC Family Medicine. "However, children less than a year old should not be given any honey because of an increased risk of botulism."

"This is your excuse to have ice cream," says Joseph Ladapo, M.D., Ph.D., associate professor of medicine in the division of general internal medicine and health services research at the David Geffen School of Medicine at UCLA. "Anything that’s frozen — ice itself, Popsicles, frozen yogurt — numbs the tissue and nerves and reduces pain." Plus, who wouldn’t feel a little better after indulging in a treat?

"Warm drinks can be soothing for the throat," says Dana Neutze, M.D., Ph.D., assistant professor at UNC Family Medicine. "There is a small amount of evidence that herbal teas, including marshmallow root, licorice root, and elm inner bark help with pain, but the reason is not known."A popular research-backed one that combines all three is Traditional Medicinals Throat Coat. Ginger, sage, thyme, and chamomile teas may be worth a shot too.

There’s a reason your mom or grandma probably told you to do this. "A saltwater gargle helps with swelling and keeping the mouth clean,” says Monika Jindal, M.D., a physician at Denver Health. "Most recipes suggest ¼ to ½ teaspoon of salt per cup of warm water." It’s totally safe (and easy on the wallet) to try several times a day while you’re in pain.

"Chicken soup is the most commonly prescribed home remedy for sore throat and cold symptoms," says Dr. Roberts, "and there is actually data to show it works by inhibiting neutrophil migration, the components inside your body which cause inflammation in your throat." However, she notes, the research hasn’t been performed on humans, and the homemade recipe used in the study worked better than store-bought kinds.

If your appetite has all but vanished during your cold, a sore throat doesn't make it easier to force down a meal. A good alternative to an empty stomach is sipping on warm soup stock of any kind, says Prianka Chawla, MD, Primary Care Physician at Tufts Medical Center. Store-bought varieties can be used in a jiffy, and just like a warm cup of tea, Dr. Chawla says it'll help soothe a dry throat while also giving you a bit of nourishment between meals. Try to source low-sodium varieties if possible!

Don’t knock this until you try it. "Cook potatoes and mash them, carefully wrap them in a cloth while they’re hot, then cover with a second cloth," advises Andreas Michalsen, M.D., Ph.D., author of The Nature Cure. "Apply to your neck and leave for a few hours." It works like a heating pad, stimulating circulation to the area.

"This is my personal remedy of choice, though it’s not a popular one," says Dr. Neutze. "There is not much hard evidence beyond one small study, but it is thought that the allicin in garlic has antimicrobial properties."

David B. Feller, M.D. an associate professor within the Community Health and Family Medicine department at the University of Florida's College of Medicine, says there isn't any definitive research on just how apple cider vinegar manages to combat sore throats. But he says he's noticed diluting this potent pantry staple in water and gargling may reduce swelling and other pain for his patients. Keep it to one tablespoon or less (it's potent, after all!) and mix it into a cup of warm water.

You should probably have a chat with your doc before you start taking supplements, but Dr. Roberts says there’s research supporting the use of zinc or elderberry to lessen symptoms. "Another natural remedy which has data showing good benefit in treating sore throat, especially in children less than 6 years old, is Pelargonium sidoides root extract," she says. "This is also called South African geranium, and it has been found to reduce both the severity and duration of a sore throat in kids."

We don’t typically think of mainstream products as "natural," but the beauty of Vicks VapoRub — which happens to be a Good Housekeeping Seal star — is that it works topically. When rubbed on the chest, neck, or back, the traditional camphor, menthol, and eucalyptus ointment can temporarily relieve discomfort and help you breathe easier. Plus, it can be used on kids as young as two so it’s one less medication for them to take by mouth.

While anecdotal evidence abounds, there isn’t a whole lot of hard evidence to show a humidifier can actually relieve a sore throat. However, it probably won’t hurt to try. The thinking is that dry air can exacerbate throat irritation, but a humidifier adds moisture to the air, making you feel more comfortable. Our Good Housekeeping Institute likes the Honeywell Cool Mist Humidifier for its quick results and easy cleaning.