It’s that time of year again. Cozy season collides with cold season, and suddenly everyone’s either curled up with a blanket or down for the count. The truth is, our immune systems are doing a lot right now. Less sunshine, more time indoors, and the revolving door of germs we’re all passing around (love you, public transit) can leave us needing a little extra TLC. But supporting your health doesn’t have to mean pricey powders, complicated routines, or swallowing horse-sized supplements.
Enter: immunity tea. This recipe is as simple as it gets—just a pot of water and a handful of everyday ingredients that double as immune-boosting powerhouses. Think ginger for warmth, citrus for vitamin C, even onion and garlic (trust me on this one) for their antibacterial magic. It’s soothing, adaptable, and actually delicious. Consider it kitchen medicine at its most approachable, and your new favorite fall and winter ritual.
What is immunity tea?
At its core, immunity tea is just that: a simple blend of herbs, spices, and everyday ingredients that support your body’s natural defenses. Think of it as kitchen medicine—nothing complicated, nothing expensive, just the stuff you already have on hand doing double duty as both flavor and function.
And while it might sound almost too easy, there’s real wisdom here. As Edie Horstman, a double-certified Integrative Nutrition Health Coach and Nutrition Consultant, shares in her guide to immune-boosting drinks, warm, hydrating beverages are one of the simplest ways to strengthen your immune response. Add to that her insights on the best sips for a sore throat, and it’s clear: sipping something hot and nutrient-rich isn’t just cozy—it’s smart. This immunity tea is my favorite way to put that advice into practice.
Ingredients + Benefits
The beauty of this immunity tea is that it doesn’t require a wellness haul or an expensive supplement stash. Everything here is straight from your fridge or pantry—simple ingredients with real benefits. (And yes, onion in tea might sound weird, but stay with me.)
Lemon / Orange Peel: Citrus is loaded with vitamin C, aka the OG immune-booster. Orange peels even have antibacterial properties, so don’t toss them—stash a few in the freezer to use later.
Ginger: The ultimate cold-weather hero. Anti-inflammatory, antibacterial, and the perfect spicy kick to warm you from the inside out.
Onion: Onions are full of quercetin (an antioxidant that fights free radicals and inflammation) and antimicrobial properties. Bonus: you’ll barely taste it.
Garlic: Garlic is rich in sulfur compounds like allicin and also contains flavonoids and trace selenium elements, shown to support antioxidant, anti-inflammatory, and antimicrobial activity.
Rosemary: More than just a roast chicken garnish. This herb brings antioxidants, circulation support, and GI love.
Fennel: Calms inflammation, supports digestion, and adds a subtle sweetness.
Clove: Tiny but mighty: rich in antioxidants, antimicrobial, and great for oral and gut health.
Green Tea: Toss in a bag for extra antioxidants and catechins (plant compounds that fight bacteria and support immunity).
Raw Honey: Nature’s sweetest medicine. Antibacterial, antiviral, and soothing on a sore throat. Plus, it makes the whole thing taste like comfort.
How to Make Immunity Tea
This recipe couldn’t be easier. You’re basically tossing everything in a pot and letting it do its thing. Here’s how I like to make a big batch:
- Fill your pot. Add 8–10 cups of water to a large pot.
- Add the good stuff. Toss in citrus peels, sliced onion, a few garlic cloves, fresh ginger, rosemary, fennel, and cloves. Don’t stress measurements—just add what you have.
- Bring to a boil. Heat on high until the water boils, then reduce to a low simmer.
- Let it brew. Simmer for at least 20 minutes, but longer is even better. Your kitchen will smell amazing.
- Finish your cup. Pour into a mug, then add a green tea bag and let steep for a few minutes. Swirl in a spoonful of raw honey just before sipping.
Pro tip: keep the pot on low and top off with water throughout the day. You’ll have cozy, immunity-boosting tea ready whenever you want it.
Tips for Storing & Reheating
The best part of this recipe? It makes a big pot you can sip on for days.
- Fridge: Let the tea cool completely, then store it in a glass jar or airtight container in the fridge for up to 3 days.
- Reheat: Warm it gently on the stovetop—it tastes fresher this way than in the microwave.
- Freezer option: Freeze in single-serve jars or cubes, so you’ve always got a quick mug of immunity tea ready to go.
At the end of the day, immunity tea isn’t about perfection—it’s about creating a ritual that feels grounding and supportive. Brew a pot when you’re under the weather, or simply when you want something warm and nourishing in your hands. Swap in whatever herbs or spices you have, play with the flavors, and make it your own. Because sometimes the most powerful wellness practices aren’t complicated at all—they’re as simple as pouring yourself another cup.
More Ways to Stay Well This Season
If immunity tea is step one in your cozy wellness toolkit, these resources will help you keep the momentum going. From nutrient-rich foods to soups and sips that soothe, here are a few more ways to stay supported all season long.
This post was last updated on October 4, 2025, to include new insights.
