A sore throat usually isn’t a big health issue to worry about… but it can be painful all the same. Thankfully, there are natural options for relieving sore throats, including essential oils. Read on to learn about the 13 best essential oils for sore throat according to research.
Causes and symptoms of sore throat
A sore throat is typically a symptom of an upper respiratory infection: either bacterial, viral, or sometimes fungal. This can include illnesses like colds, flu, thrush, strep throat, mononucleosis, asthma, and many others.
A sore throat can also be caused by allergies or airborne pollutants such as smoke or chemicals. The pain and sensation of a sore throat is due to inflammation in the throat, swollen lymph nodes or tonsils in the throat, and sometimes all three.
If you have a sore throat, you might be feeling the following symptoms:
- Difficulty swallowing or pain when swallowing
- Painful throat
- Itchy throat
- Hoarseness or difficulty speaking
You might be dealing with other symptoms as well that are common alongside a sore throat. Such as:
- Cough (wet or dry)
- Runny nose
- Fever
- Red or white spots in back of throat (viral or bacterial infection)
Can essential oils help with sore throat?
Many popular over-the-counter products for sore throat contain natural or herbal plant compounds known to help soothe a sore throat and its associated symptoms. These include thymol, menthol, eucalyptol, eugenol, and many others.
It’s no stretch then to use the original herbal sources of these compounds for the same relief: such as thyme, mint, oregano, eucalyptus, and others. Essential oils in particular are the purest and most potent sources of these compounds. They are thus one of the best ways to use these herbs as natural sore throat remedies.
How to use essential oils for sore throat
For using any of these essential oils for sore throat, follow directions for diffuser use on your diffuser product label. Run the diffuser in your living space and breathe in deeply for relief.
Steam inhalation is another option with essential oils for sore throat. Dilute 2-3 drops of your chosen oil from below for every cup of water placed in a clean stovetop pot. Bring the water to a low simmer (NOT a boil), hover your face over pot, and breathe in steam for relief.
Some may choose to gargle essential oils diluted in water, though there is some debate over safety. Still, some sources indicate people do it safely.1 combine 1-2 drops of the chosen oil per cup of water, gargle, and then spit out promptly. Do NOT swallow the dilution!
Although less popular than these other methods, essential oils can be applied topically for a sore throat as well. As always, an oil should be diluted in a carrier oil before application.
Top essential oils for sore throat
The following essential oils are among the best for sore throat based on research.
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Cinnamon
The warming sensation of cinnamon has long made it a popular herbal remedy for sore throats. This spice also has antimicrobial and anti-inflammatory properties that not only help soothe pain but may also support the causes of sore throat at their source, such as bacterial infection (like strep throat).
Multiple reviews and studies also reference cinnamon as a top-line herbal remedy for coughs and cough suppression.2 3 One study showed it even had anti-asthmatic and anti-histamine activity, meaning it could support sore throats associated with asthma and allergies as well.4
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Clove
Clove oil is a highly effective and useful botanical remedy for both infection and pain-related issues, including sore throats. Clove oil contains an analgesic and antimicrobial compound called eugenol found in many over-the-counter medicines. Eugenol can have a numbing effect against pain while also acting as an infection-fighting natural agent.
Studies reference the traditional use of clove oil for relieving many upper respiratory and sore throat-related illnesses, including viruses, bacteria, malaria, cholera, and tuberculosis.5 Clove oil can be highly toxic when taken internally. It should only be used topically, orally (not swallowed), or diffused.
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Eucalyptus
The essential oil from this Australian tree is famous for a fresh and cleansing aroma—plus a cooling, relieving sensation when it contacts skin or tissues. Eucalyptus is also highly antimicrobial: a useful property for helping support the body’s fight against any sore throat-causing infections.
Eucalyptus should never be consumed internally as it is toxic. However, its topical use or addition to a diffuser or gargle can support infection-fighting while cooling and relieving an inflamed throat. A study of eucalyptus showed that it indeed helped relieve sore throats in heart patients.6
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Ginger
Ginger root may be one of the most well-known remedies for sore throats. It’s also been used traditionally for coughs and fighting colds and flu, with known anti-inflammatory, antimicrobial, and antiviral properties.
A medical review of ginger noted its longstanding usefulness in alternative medicine for relieving sore throats and coughs in tea form.7 As an essential oil—used in a diffuser, topically, or as a gargle—ginger root could offer the very same benefits, providing relief while assisting the body in its fight against upper respiratory viral infections (like colds and flu) at the same time.
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Hyssop
This stunning purple flower has been used as a cough, cold, flu, and sore throat remedy in traditional European herbalism for thousands of years. Preparations and essential oils from the flower have sweet, pleasant aromatics that are antiseptic while relieving coughs and sore throats at the same time.
Folk medicine use of hyssop for soothing sore throats was referenced in a study of its effectiveness in supporting the symptoms of a COVID-19 infection.8 As an essential oil hyssop could offer the same benefits with steam inhalation, topical use, gargle, or diffuser use.
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Juniper
Juniper and its close relative, cedar, have been considered powerful natural remedies for upper respiratory infections of many kinds: colds, asthma, bronchitis, and more. It’s been used by indigenous people all over the globe, including Europe, Asia, and North America.
Some of juniper’s compounds seem to have a soothing effect on sore throats as well, along with helping relieve coughs and open up airways naturally. Research on juniper for respiratory health references its traditional use around the world for helping sore throats, especially from use of the cones or “berries.” In essential oil form, juniper could offer similar benefits.9
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Oregano
Many people choose oregano essential oil as a favorite natural remedy against coughs, colds, and flu. But can it help with sore throat as well?
This mint-relative Italian garden herb has well-known properties for helping naturally fight viral infection and improve breathing, all while promoting respiratory health. But oregano also contains some menthol and thymol: both phytochemicals known to provide soothing relief for coughs and sore throat. Plus, research on oregano for respiratory care mentions its usefulness for relieving sore throats.10
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Peppermint
Many are familiar with the soothing effects of peppermint for sore throat, such as in tea or cough drops. This is all thanks to menthol, the trademark “minty” compound produced in the plant that gives it that cooling, relieving sensation.
Peppermint also has some mild antimicrobial and anti-inflammatory properties that could support the infection side of sore throat issues. One study on a botanical spray that included peppermint essential oil as an ingredient found it to be effective for relieving sore throat pain as well as cutting down on respiratory pathogens.11
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Sage
Sage is famous the world over as both an herbal remedy for respiratory issues and a flavorful spice. Herbalists were especially known to employ it for symptoms related to asthma, bronchitis, and more. But what about for sore throats?
Preparations of syrups, lozenges, or combinations with honey and sage are still favorites today among traditional herbalists for soothing sore throat. Researchers are also exploring sage for sore throat, including its use in a study (alongside echinacea) for soothing an acute sore throat.
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Spearmint
Much like its very close relative peppermint, spearmint can be helpful for sore throats and respiratory issues in very similar ways. Again, this is mostly due to its menthol content, which has both pathogen-fighting and soothing properties for painful sore throats.
A review of spearmint touched on its usefulness as natural relief for sore throat, as well as supporting fever, coughs, colds, allergies, asthma, and other issues that could be related to sore throat and respiratory illness.13
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Tea tree
Tea tree is widely known for its powerful antimicrobial effects—not a bad thing to have on your side with a sore throat caused by bacterial or viral infection. The Australian botanical’s unique cooling sensation, too, could provide strong pain relief and inflammation-fighting for the sake of sore throat symptoms as well.
One study on tea tree showed that a gargle of the essential oil (along with other sore throat-supporting botanicals, like mint and lemon) helped relieve patients of their sore throat symptoms.14
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Thyme
It may surprise some to learn that an active compound from thyme, aptly named “thymol,” is found in many over-the-counter cough medicines and throat soothers. It turns out that this dainty herb is a source of helpful natural healing, not just delicious seasoning!
One trial of thyme essential oil with COVID-19 patients showed that it noticeably improved their symptom scores, especially when it came to sore throat discomfort.15 Like many other herbs of its kind, thyme (and thymol) also has antimicrobial benefits that could support the body’s fight against any sore throat-causing illness.
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Violet
These gorgeous spring flowers were once popular ingredients in traditional cough medicines, syrups, and lozenges. Today, the essential oil of violet (typically made from the leaves) could provide a similar modern folk therapy for respiratory issues and sore throats.
Research on violet and its usefulness for supporting respiratory health mentions its use in many remedies for sore throat.16 It’s also mentioned as being a supportive home remedy for whooping cough, fever, and more.
Sore throat essential oil blends
Essential oils for sore throat can be even more effective when combined together. Below are 3 blends to try. As explained above, these combinations can be added to a diffuser, inhaled from steam, gargled with water, or applied topically.
Gentle sore throat blend
Combine equal parts hyssop, cinnamon, clove, and violet essential oil with water for steam inhalation, diffusion, or gargling. Or, combine and dilute with a carrier oil for topical application. Use this if you have mild sore throat pain or itchiness.
Antiviral sore throat blend
Combine equal parts ginger, oregano, peppermint, spearmint, sage, and thyme essential oils with water for steam inhalation, diffusion, or gargling. Or, combine and dilute with a carrier oil for topical application. Use this for sore throats caused by viruses.
Antibacterial sore throat blend
Combine one drop eucalyptus, juniper, and tea tree essential oils with water for steam inhalation, diffusion, or gargling. Or, combine and dilute with a carrier oil for topical application Use this for sore throats caused by bacteria.
Other natural options to relieve sore throat
In addition to essential oils for sore throat, there are plenty of effective natural options you can try along with easy over-the-counter remedies. These include:
- Saltwater gargle
- Drinking hot tea
- Honey and lemon
- Steam bath
- Herbal cough syrup
- Hot toddy
- Cough crops
- Throat lozenges
- And more
If your sore throat doesn’t go away, leads to a persistent or high fever, or the infection causing your sore throat progresses and gets worse, don’t continue to rely on only natural home remedies such as essential oils for sore throat. Instead, talk to your doctor about your symptoms right away.
About Adrian White
Adrian White is a certified herbalist, organic farmer, and health, food, and agriculture freelance writer—and upcoming author. She is a past contributor to Healthline with bylines in The Guardian, Civil Eats, and Good Housekeeping. Adrian is also the co-owner and operator of Jupiter Ridge LLC, an organic farm growing diverse vegetables, mushrooms and herbs.
Sources:
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6. Zare, S., M. Bagher-Nesami, et. al. “Effect of Eucalyptus Vapor on Hoarseness and Sore Throat Following Intubation after Coronary Artery Bypass Surgery.” Journal of Mazandaran University of Medical Sciences 27, no. 158 (2018): 56-66.
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8. Fazlju, S.M.B., J.A. Heris, et. al. “HYSSOP and POLIUM could help to prevent COVID-19 in high risk population: The results of a parallel randomized placebo-controlled field trial.” Indian Journal of Traditional Knowledge 21, no. 2 (2022).
9. Bussmann, R.W., N. Y. Paniagua-Zambrana, & G.N. Njoroge. “HYSSOP and POLIUM could help to prevent COVID-19 in high risk population: The results of a parallel randomized placebo-controlled field trial.” Ethnobotany of the Mountain Regions of Africa (2020): 1-14.
10. Mosaffa-Jahromi, M., & S. Afsharypuor. “Pharmacological effects of Origanum vulgare L.: From Iranian traditional medicine to modern phytotherapy.” Avicenna Journal of Phytomedicine 5 (2023): 106.
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13. Pandey, R. “Mentha Spicata L.: A Commercial Medicinal and Aromatic Crop for Cultivation.” Just Agriculture Multidisciplinary e-Newsletter 3, no. 7 (2023): 177-182.
14. Oh, K.E., A.R. Song, & S.R. Sok. “Effects of Aroma Gargling, Cold Water Gargling, and Wet Gauze Application on Thirst, Halitosis, and Sore Throat of Patients After Spine Surgery.” Holistic Nursing Practice 31, no. 4 (2017): 253-259.
15. Sardari, S.; A. Mobaien, L. Ghassemifard, et. al. “Therapeutic Effect of Thyme (Thymus Vulgaris) Essential Oil on Patients with COVID19: A Randomized Clinical Trial.” Journal of Advances in Medical and Biomedical Research 29, no. 133 (2021): 83-91.
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