With the winter season comes scratchy throats, lingering coughs, and that run-down feeling that seems never-ending. So it makes sense that people turn to warm, soothing drinks, like tea, the moment temperatures drop. And while some drinks merely taste and smell comforting, green tea actually helps your immune system. We asked a tea expert to share more about this immunity-supporting tea and how to make the most of its benefits. Here’s why you should sip on it all winter long, along with a couple of honorable mentions. 

Why Green Tea Is the Best Tea to Drink in the Winter for Immune Health

Among all the immunity-boosting teas people reach for in cold weather, green tea has a unique concentration of protective compounds that makes it especially helpful for your overall wellness. “The best teas for immune support this winter are green teas, especially matcha,” says Anney Norton, a tea blend expert and founder of Dream Tea NYC. “I recommend pairing a daily cup of high-quality green tea with ginger-oriented teas that provide anti-inflammatory support.”

As for how to optimize its effectiveness, Norton stresses that habits matter more than quick fixes. “For optimal immune support, consistency matters more than intensity,” she says. “A daily cup of quality green tea or matcha throughout winter will serve you better than only reaching for immune-support teas when you feel a cold coming on.” 

Immunity-Specific Benefits of Green Tea

Green tea is the top pick for winter immunity, but it helps to understand why it works so well. Here are a couple of science-backed ways it supports your body’s defenses.

Boosts Immune Cell Production

Green tea can help your immune cells respond more efficiently. “Green teas are particularly powerful because they’re loaded with EGCG (epigallocatechin gallate), a catechin that directly enhances immune function through multiple pathways,” Norton says. “EGCG increases the production and activity of regulatory T cells—specialized immune cells that help your body distinguish between genuine threats and false alarms, preventing both under- and over-reaction.” This balance is critical during cold and flu season when the immune system tends to be more active.

Primes Your Body’s First Responders

Green tea also contains L-theanine, an amino acid that can enhance the production of interferon-gamma, a protein that supports your body’s response to an infection. Norton points to a study published in Proceedings of the National Academy of Sciences that had subjects drink either five cups of tea with L-theanine or coffee daily for four weeks, then exposed their blood cells to bacteria. “The tea drinkers showed significantly higher interferon-gamma production, indicating significantly enhanced immune response,” she says.

‌Why Matcha Is Even More Beneficial

If you want even more of an immune-boost, swap out your green tea for matcha. “Matcha takes these benefits further because you’re consuming the entire ground tea leaf rather than just steeping water-soluble compounds,” Norton says. “This means you’re getting the full spectrum of nutrients, including fat-soluble antioxidants that never make it into steeped tea.”

The difference is significant: One study found that the EGCG concentration in matcha could be up to 137 times greater than that of standard green tea. “This translates to more potent T-cell enhancement and stronger antiviral activity from every cup,” Norton says, adding that high-grade ceremonial matcha also contains higher concentrations of L-theanine “due to the shade-growing process used for premium leaves.”

But if you’re looking for immune-specific benefits only, be mindful of the higher caffeine content in matcha—about 70 milligrams per serving versus 30 to 50 milligrams in steeped green tea—which Norton says can impact sleep if consumed late in the day. She recommends pairing a morning matcha ritual with a chamomile-based sleep blend in the evening. “You get energized, immune-boosted days and the deep, restorative sleep that allows your immune system to do its repair work at night,” Norton says.

Honorable Mentions: Other Immune-Boosting Winter Teas

While green tea takes priority, it isn’t the only tea that can support you through cold-weather sickness. Ginger and chamomile tea have benefits that can complement your immune function in very different ways.

Ginger Tea

“While green tea and matcha enhance immune cell function directly, ginger tea works through complementary anti-inflammatory pathways,” Norton says. “Ginger’s active compounds—gingerols and shogaols—inhibit inflammatory enzymes (COX-2) and suppress pro-inflammatory cytokines.”

So why is this important? Norton notes that chronic low-grade inflammation actually suppresses immune function. “Ginger keeps your immune system balanced and responsive rather than overreactive or exhausted,” she says. “It also helps some of the classic early cold symptoms, like sore throat, and can even help with some of the joint pain and tenderness that can happen with the flu.”

Chamomile Tea

Chamomile teas also deserve some recognition. “While chamomile doesn’t directly boost immune function, it significantly improves sleep quality, and poor sleep is one of the most potent immune suppressors,” Norton says. “Think of chamomile as protecting your immune system by addressing one of its biggest vulnerabilities.”