DIY Series: Soothe Your Throat Naturally with this Sage Herbal Gargle
When it comes to sore throat remedies, you don’t have to reach for over-the-counter solutions. In fact, many effective remedies are waiting in your kitchen cupboard! This Sage Sore Throat Gargle is simple, scientifically proven, and can provide quick relief for irritated throats. Whether you’re a seasoned DIY herbalist or someone just looking for a natural alternative, this recipe is a great solution.
I’m passionate about making natural remedies accessible to everyone. For those who love to make their own remedies, this sage gargle is an easy and effective option. And if you need local, high-quality herbs, feel free to check out my shop.
Sage Sore Throat Gargle Recipe:
Ingredients:
2 tsp Salvia officinalis (Sage) leaves
1 tsp Mentha piperita (Peppermint) leaves
1 tsp Glycyrrhiza glabra (Licorice) root
½ tsp salt
(Optional) 1 tsp Echinacea purpurea (Echinacea) root
Directions:
Combine the sage, peppermint, licorice root, and echinacea (if using) with 1 cup of boiling water.
Stir the herbs and allow them to steep for 10 minutes. If adding echinacea, steep for 15 minutes to fully extract its constituents.
Strain the herbs using a fine mesh strainer into a drinking vessel.
Stir in the salt until fully dissolved.
Gargle for 30-60 seconds. Spit out. Use as needed.
The herb-to-liquid ratio is quite concentrated in this recipe because this gargle is for "topical" use and not for consumption. This concentration ensures maximum effectiveness when used to soothe your throat.
Storage: Store in an airtight container in the refrigerator for up to 5 days.
To make it last longer: You can add 1 tsp of vodka to the gargle, which acts as a preservative and helps extend its shelf life (up to 2 weeks)
Why These Herbs?
Sage (Salvia officinalis) – Sage has long been used for its astringent and antimicrobial properties. Its active constituents, including rosmarinic acid and flavonoids, help reduce inflammation and fight off infections, making it perfect for sore throats.
Peppermint (Mentha piperita) – Known for its cooling and soothing effect, peppermint contains menthol, which helps numb and calm irritated tissues in the throat.
Licorice Root (Glycyrrhiza glabra) – This sweet herb is more than just a flavor enhancer. Licorice contains glycyrrhizin, a compound that has been shown to reduce inflammation and relieve throat pain by coating and soothing irritated mucous membranes.
Echinacea (Echinacea purpurea) – Echinacea is well-known for its immune-boosting properties, but it’s also useful for relieving sore throats. Echinacea contains compounds that help reduce inflammation and pain, especially in the throat. Research has shown that echinacea can help reduce both the severity and duration of upper respiratory infections, including sore throats, making it a perfect addition to this gargle.
This simple recipe brings the soothing power of herbs right into your kitchen, making it easy to take care of yourself with natural remedies.
If you enjoy working with herbs and need access to high-quality ingredients, I have some available locally. My hope is to make herbal remedies accessible and effective for everyone, whether you're just starting out or looking for new ideas.
Studies:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3351972/
https://www.sciencedirect.com/science/article/abs/pii/S0952818018311334
