QUICK SUMMARY
Homemade cough drops can be a simple way to soothe a scratchy throat and calm an occasional cough without the refined white sugar, artificial colors, and flavors found in many commercial lozenges.
Refined white sugar is sucrose, a concentrated source of added sugar. Current research supports our long-standing advice to keep high added-sugar intake low, especially when your body is under stress. A 2024 human study found that higher free-sugar intake was associated with a lower proportion of circulating invariant natural killer T cells among women experiencing overweight and obesity. These immune cells help regulate immune surveillance and inflammatory responses. (1)
Other human research connects high sugar intake and repeated hyperglycemia with immune dysfunction and inflammation. In people with type 2 diabetes, hyperglycemia has been linked with impaired neutrophil phagocytosis and microbial killing, while a large U.S. observational study found that high sugar-sweetened beverage intake was associated with higher C-reactive protein among adults with prediabetes. (2, 3)
Animal studies add mechanistic evidence that high-sugar diets can disturb the gut microbiome, weaken protective intestinal immune responses, increase gut permeability, and promote inflammatory signaling. (4, 5)
Honey is included here because it is a healing, Biblical super food and human research supports it for temporary acute cough relief. Because this is an internal-use essential oil remedy, follow the complete recipe instead of taking the oils separately. Honey should never be given to a baby under 1 year old, and hard cough drops should not be given to children under 4 because of choking risk. (6, 7)
When we're sick, the last thing we want to give our bodies is white processed sugar because high added-sugar intake can hurt immune regulation and promote chronic inflammation. But, we need something to relieve a sore throat or calm a cough. Store-bought cough drops are often loaded with refined sugar and, many times, artificial colors and flavors. DIY cough drops can be customized with your favorite herbs, healing honey, and essential oils, and they're so much better for you!
This is not based on the idea that one bite of sugar instantly shuts down your immune system. The stronger current evidence points to a bigger picture: high intakes of free and added sugars are associated with immune-cell changes and inflammation, while repeated high blood glucose can interfere with important first-line immune functions. That's more than enough reason for us to skip refined white sugar in a remedy we're using while the body is already working hard to recover. (1, 2, 3)
Table of Contents
Why Refined Sugar Can Lower Immune Function
High intakes of refined, free, and added sugars can adversely affect immune regulation and promote chronic inflammation. Repeated high blood glucose can also impair neutrophil functions that help the body respond to infection.
White processed table sugar is sucrose. In nutrition research, sucrose is usually studied as part of the broader category of added or free sugars rather than as an isolated white crystal. That distinction matters because the strongest modern evidence looks at high added-sugar intake, sugar-sweetened foods and drinks, high-sugar diets, and the metabolic effects of repeated hyperglycemia.
Recent Human Evidence Links High Sugar Intake to Immune Changes
A 2024 human study published in Frontiers in Immunology examined free-sugar intake and circulating invariant natural killer T cells, or iNKT cells, in 51 adult women. Among women experiencing overweight and obesity, higher total free-sugar intake and higher free sugar from solid foods were significantly associated with a lower proportion of circulating iNKT cells. The researchers concluded that excessive free-sugar consumption may alter these immune cells and increase the risk of chronic inflammation and metabolic disorders. (1)
iNKT cells are part of the immune system's bridge between innate and adaptive immunity. They participate in immune surveillance and help regulate inflammatory responses. This study was observational, so it does not prove that sugar alone caused the immune-cell change, but it gives us current human evidence that high free-sugar intake is associated with measurable immune differences.
High Blood Glucose Can Impair First-Line Immune Defense
Neutrophils are among the body's first responders against invading microbes. They migrate toward trouble, engulf pathogens through phagocytosis, and help kill them.
A 2023 human and laboratory study used blood from people with and without type 2 diabetes and found that diabetes was associated with lower phagocytosis and lower phagocytic killing of Streptococcus pneumoniae. The researchers also found that hyperglycemic conditions increased oxidative stress and altered neutrophil NETosis, showing how chronically elevated glucose can disrupt the balance of neutrophil antimicrobial functions. (2)
This does not mean that one dessert creates diabetes-level hyperglycemia. It does show why a high-sugar dietary pattern matters. Repeated glucose spikes, insulin resistance, and chronic hyperglycemia are not immune-neutral states.
Added Sugar and Chronic Inflammation
The immune system is not only about fighting germs. It also has to regulate inflammation appropriately. Too much inflammatory signaling over time can become part of the problem.
A U.S. NHANES analysis of 5,250 adults found that among people with prediabetes, those with high sugar intake from sugar-sweetened beverages had a 1.57-fold higher risk of elevated C-reactive protein compared with non-consumers, even after adjustment for abdominal obesity. C-reactive protein is a commonly used marker of systemic inflammation. (3)
That is especially relevant to conventional cough drops and other processed sick-day foods because refined sugar is often consumed repeatedly throughout the day, not just once.
High-Sugar Diets Can Disrupt Gut Immunity
Your intestinal microbiome and immune system work together closely. Animal studies cannot prove the same effect in people, but they help explain how excessive sugar may influence immune balance through the gut.
In a 2022 Cell study, a high-fat, high-sugar diet depleted microbes that induce protective intestinal Th17 cells in mice. Removing sugar from the high-fat diet restored those microbes and helped protect the animals from metabolic disease. The researchers identified sugar as a key driver of the microbiota and immune changes in that model. (4)
Another mouse study found that a diet rich in simple sugars increased gut permeability, altered the microbiota, increased neutrophils, and intensified inflammatory signaling during experimental colitis. Again, this is animal evidence, but it supports a biologically plausible link among high sugar intake, the gut barrier, microbiome disruption, and inflammatory immune imbalance. (5)
Bottom line: We do not need refined white sugar to soothe a sore throat. High added-sugar intake is linked with immune dysregulation and inflammatory changes in human research, chronic hyperglycemia can impair neutrophil antimicrobial function, and animal studies show that high-sugar diets can disrupt gut immunity. When your body is already fighting something, it makes sense to leave the processed sugar out and use a purposeful homemade remedy instead.
Essential Oils for Sore Throat
We often lump respiratory issues and sore throat issues together when we reach for cough drops. Whatever bug you're battling with at your house right now, there are essential oils that can help support your body's healing process and make you more comfortable while you recover.
It's really not hard to make your own cough drops. You'll use organic raw local honey, real herbs, essential oils appropriate for the recipe, and everyone's favorite… coconut oil! If you have a cold or feel a scratchy throat coming on, and you've made the cough drops recipe below, you can also utilize my immune boosting shot to give your system a head start.
Most sore throats are caused by viruses, which means the goal of a cough drop is usually temporary symptom comfort while your body does the work of recovery. Strep throat is different. It is a bacterial infection that can be tested for and treated appropriately, so essential oils and homemade lozenges should not be presented as a substitute for strep testing or treatment. (14)
Direct Answer: Do homemade cough drops help a sore throat and cough?
Yes, homemade honey cough drops may help soothe a sore throat and calm an occasional cough. Honey has human evidence for acute cough relief, and peppermint's menthol has human research showing a temporary increase in cough reflex threshold. The essential oils and herbs in this recipe provide supportive comfort, but they have not been proven to eradicate the infection causing a sore throat. (6, 9)
Licorice Root
Licorice is traditionally used as an expectorant to help loosen mucus, and it has a long history of use for irritated throats.
The original study cited in this article was a randomized, double-blind clinical trial of a multi-herb tea called Throat Coat. The tea contained licorice along with several other herbs and provided temporary relief of sore throat pain compared with placebo. Because researchers tested the complete formula, we cannot give licorice alone all the credit. (8)
That distinction does not take licorice out of the recipe. It simply tells us what the human research actually tested.
Lavender Essential Oil
Lavender is popular for its familiar calming fragrance and fits beautifully into respiratory and throat-comfort blends.
Lavender also has antimicrobial and anti-inflammatory research, but most of that evidence is laboratory or preclinical rather than proof that a lavender cough drop treats the infection behind a sore throat. Here, I think of lavender as a supportive, calming member of the blend.
Peppermint Essential Oil
Peppermint is wonderfully refreshing when you're dealing with a cough or irritated throat.
Menthol, one of peppermint's signature constituents, has direct human cough research. In a controlled experiment with healthy adults, inhaled menthol increased the concentration of capsaicin needed to trigger a cough. In other words, it temporarily raised the cough reflex threshold. The study tested menthol vapor, not peppermint cough drops, but it helps explain peppermint's traditional antitussive reputation. (9)
Basil Essential Oil
Basil deserves a place in this discussion, but the older research needs one important clarification.
A laboratory study found that Ocimum basilicum essential oil inhibited multidrug-resistant clinical isolates of Staphylococcus, Enterococcus, and Pseudomonas. That's promising antimicrobial evidence, but it was an in vitro experiment. It does not prove that swallowing basil essential oil will treat bacterial pharyngitis or strep throat in a person. (10)
Myrrh Essential Oil
Myrrh is one of the healing oils of the Bible and remains one of my favorite oils for sore throat support.
A 2024 laboratory study tested myrrh oil against organisms isolated from oral swabs and found reduced growth of several microbes, including Staphylococcus aureus. The researchers specifically called for more work on safety, dosing, and clinical feasibility. That's a good example of promising oral-health research that should not be turned into a claim that myrrh cures a throat infection. (11)
Why Honey and Herbs Help
Honey is one of the original Biblical superfoods and is one reason this recipe deserves to stay in your natural home apothecary.
A 2023 systematic review included 10 studies of honey for acute cough in children. The reviewers found low to very low quality evidence that honey may reduce cough frequency and improve sleep compared with placebo, no treatment, or cough medicine. (6)
So, yes, honey contains natural sugars. The reason we use it here is not because we think honey is “sugar-free.” We use it because it is the foundation of the cough drop and has its own evidence for temporary cough relief. This keeps the original point where it belongs: when you're sick, avoid piling on unnecessary refined sugar and artificial additives when a simple homemade option can do the job.
The herbs add another layer. Licorice, slippery elm, chamomile, elderberry, cinnamon, and the other options in the recipe let you customize the infusion according to what you have on hand and what works best for your family.
And don't overlook the coconut oil. The recipe has you premix the essential oils into coconut oil before adding them to the full batch. That matters because it helps disperse the concentrated oils instead of allowing an undiluted drop to hit the mouth or throat directly.
Homemade Cough Drop Safety
This is a natural remedy, but natural does not mean we ignore dose, age, or the reason someone has a sore throat.
- Babies: Never give honey or a honey-based cough drop to a baby under 12 months because of infant botulism risk. (7)
- Young children: Do not give hard cough drops or lozenges to children under 4 because they are a choking hazard. Older children still need supervision and must be able to safely manage a hard lozenge. (7)
- Essential-oil amount: The 20 drops in the recipe are for the entire batch, not each cough drop. Do not increase the total because you want a stronger remedy.
- Internal use: Because these cough drops are taken for symptom support, this is medicinal internal use. Use only essential oils whose identity, intended internal use, and product directions you have verified. Premix the oils with the coconut oil exactly as the recipe directs rather than taking them neat.
- My favorite triple-threat blend: The recipe notes already give my personal blend of equal parts frankincense, myrrh, and peppermint. Make that equal-parts master blend separately, then use only the recipe's 20 total drops of the blend in the complete batch.
- One at a time: Because mold sizes and final yields vary, the essential-oil amount per cough drop is not fixed. Use one lozenge at a time as needed for short-term symptom comfort. Stop if you experience burning, mouth irritation, nausea, reflux, rash, wheezing, or another unwanted reaction.
- Licorice: Licorice can raise blood pressure through its glycyrrhizic acid content. A 2024 randomized crossover trial found a measurable rise in home systolic blood pressure after two weeks of daily licorice providing 100 mg glycyrrhizic acid. If you have high blood pressure, heart or kidney disease, low potassium, or take medications that may interact with licorice, choose another herb or get personalized guidance. (12)
- Coltsfoot: Coltsfoot naturally contains pyrrolizidine alkaloids, compounds associated with liver toxicity. If you choose coltsfoot from the recipe's herb options, use only a product with documented testing or removal of these alkaloids. Otherwise, choose another herb. Be especially cautious with children, pregnancy or nursing, and liver disease. (13)
- Pregnancy, nursing, medications, or chronic illness: Get individualized guidance before using the essential-oil version, especially when choosing myrrh, peppermint, or licorice.
Most coughs and sore throats from a common cold improve with time, rest, fluids, and simple symptom support. Get medical care for trouble breathing, dehydration, a fever lasting more than four days, symptoms lasting more than 10 days without improvement, or symptoms that improve and then return or worsen. (7)
If the sore throat came on suddenly with fever, painful swallowing, swollen neck glands, or white patches on the tonsils, especially without a cough, consider strep testing. Most sore throats are viral, but confirmed strep is different and should be treated appropriately. (14)
Homemade Cough Drops FAQs
Does sugar really lower immune function?
High intakes of free and added sugars are associated with immune and inflammatory changes. A 2024 human study linked higher free-sugar intake with a lower proportion of circulating iNKT cells among women experiencing overweight and obesity. Research in people with type 2 diabetes also shows that hyperglycemia can impair neutrophil phagocytosis and microbial killing, while human observational data link high sugar-sweetened beverage intake with elevated inflammatory markers in people with prediabetes. Animal studies add evidence that high-sugar diets can disrupt gut microbiota and protective intestinal immune responses. (1, 2, 3, 4, 5)
Do homemade cough drops work?
Homemade cough drops can provide temporary throat and cough comfort. Honey has the strongest direct human evidence in this recipe, while the herbs and essential oils add traditional and research-supported properties that vary in strength. Think symptom support, not a guaranteed cure. (6)
Can homemade cough drops treat strep throat?
No cough drop should be relied on to treat strep throat. Essential oils such as basil and myrrh have antimicrobial laboratory research, but that is not the same as proving they eradicate group A strep in people. If strep is suspected, testing can identify it and appropriate treatment can reduce symptoms and complications. (10, 11, 14)
Can children use these homemade cough drops?
Never give the recipe to a baby under 1 because it contains honey. Do not give hard cough drops to children under 4 because of choking risk. For older children, consider age, maturity, the herbs and essential oils chosen, medications, and health history before use. (7)
Can I ingest essential oils?
Do not casually ingest essential oils in water or neat (undiluted). Internal use of essential oils requires proper dilution, product quality, dosing knowledge, and safety guidance. Learn more about how to ingest essential oils here.
This recipe is an adaptation from one that my friend Katie put together for her blog, WellnessMama.com.
Homemade Cough Drops
Quantity
Ingredients
- 1 cup purified OR distilled water infused with organic herbs. (Try using licorice, slippery elm, coltsfoot, cinnamon, elderberry and chamomile)
- 1.5 cups raw organic local honey
- 2 tablespoons coconut oil, extra-virgin AND unrefined
- 20 drops essential oils*
Instructions
- Pre-mix coconut and essential oils (dilutes them to prevent burning your throat).
- Boil 2 cups of water and infuse with desired herbs. Use about ¼ cup of each herb for a really potent cough drop, but as little as 1 tablespoon of each herb is effective.
- To infuse: Pour boiling water over herbs. Put herbs in a muslin bag to make straining easier. Let steep for 20 minutes and strain out herbs (or remove the bag).
- Pour 1 cup of the herb-infused water and 1.5 cups of honey into a medium saucepan and turn on medium-high heat. (save the extra liquid and mix with equal parts raw honey for a simple cough syrup)
- Stir the honey/herb mixture over medium-high heat until it reaches 300 degrees. If you don’t have a candy thermometer, this usually takes about 30 minutes and can be tested by dropping a drop of the mixture into ice water to see if it immediately hardens. It should harden to the point that it breaks if dropped on the counter. You can also tell because the mixture will start to foam and separate. At this point, it is vital to remove it from the heat quickly so it does not burn.
- Mix in coconut oil and essential oil mixture and pour into candy molds, or pour into a large baking sheet that has been greased with coconut oil or that has a silicon baking mat on it.
- Let cool until it can be touched and molded and immediately and quickly form into lozenges with your hands (you might need help to do this quickly enough).
- Put finished cough drops/lozenges on a silicon mat or piece of parchment paper to cool.
- When completely cool, toss in a mixture of powdered slippery elm and stevia to keep from getting sticky in humidity.
- Use as needed for coughing, congestion, or sore throat.
- Alhamawi RM, Almutawif YA, Aloufi BH, et al. “Free Sugar Intake Is Associated With Reduced Proportion of Circulating Invariant Natural Killer T Cells Among Women Experiencing Overweight and Obesity.” Frontiers in Immunology. 2024;15:1358341. https://doi.org/10.3389/fimmu.2024.1358341
- Farhan A, Hassan G, Ali SHL, Yousaf Z, Shafique K, Faisal A, et al. “Spontaneous NETosis in Diabetes: A Role of Hyperglycemia Mediated ROS and Autophagy.” Frontiers in Medicine. 2023;10:1076690. https://doi.org/10.3389/fmed.2023.1076690
- Lin WT, Kao YH, Li MS, et al. “Sugar-Sweetened Beverages Intake, Abdominal Obesity, and Inflammation among US Adults without and with Prediabetes: An NHANES Study.” International Journal of Environmental Research and Public Health. 2023;20(1):681. https://doi.org/10.3390/ijerph20010681
- Kawano Y, Edwards M, Huang Y, et al. “Microbiota Imbalance Induced by Dietary Sugar Disrupts Immune-Mediated Protection from Metabolic Syndrome.” Cell. 2022;185(19):3501-3519.e20. https://pubmed.ncbi.nlm.nih.gov/36041436/
- Fajstova A, Galanova N, Coufal S, et al. “Diet Rich in Simple Sugars Promotes Pro-Inflammatory Response via Gut Microbiota Alteration and TLR4 Signaling.” Cells. 2020;9(12):2701. https://pubmed.ncbi.nlm.nih.gov/33339337/
- Kuitunen I, Renko M. “Honey for Acute Cough in Children: A Systematic Review.” European Journal of Pediatrics. 2023;182(9):3949-3956. https://pubmed.ncbi.nlm.nih.gov/37355498/
- Centers for Disease Control and Prevention. “Manage Common Cold.” Updated March 11, 2026. https://www.cdc.gov/common-cold/treatment/index.html
- Brinckmann J, Sigwart H, van Houten Taylor L. “Safety and Efficacy of a Traditional Herbal Medicine (Throat Coat) in Symptomatic Temporary Relief of Pain in Patients with Acute Pharyngitis: A Multicenter, Prospective, Randomized, Double-Blinded, Placebo-Controlled Study.” Journal of Alternative and Complementary Medicine. 2003;9(2):285-298. https://pubmed.ncbi.nlm.nih.gov/12804082/
- Wise PM, Breslin PAS, Dalton P. “Sweet Taste and Menthol Increase Cough Reflex Thresholds.” Pulmonary Pharmacology & Therapeutics. 2012;25(3):236-241. https://pmc.ncbi.nlm.nih.gov/articles/PMC4638412/
- Opalchenova G, Obreshkova D. “Comparative Studies on the Activity of Basil, an Essential Oil from Ocimum basilicum L., Against Multidrug Resistant Clinical Isolates of the Genera Staphylococcus, Enterococcus and Pseudomonas by Using Different Test Methods.” Journal of Microbiological Methods. 2003;54(1):105-110. https://pubmed.ncbi.nlm.nih.gov/12732427/
- Koppolu P, Khan HF, AlQasem SM, AlShaban RAA, AlAjmi HK, Afroz MM, Lingam AS. “Exploring Myrrh Oil as a Natural Antimicrobial Agent Against Oral Pathogens: An In Vitro Research.” Nigerian Journal of Clinical Practice. 2024;27(10):1141-1145. https://pubmed.ncbi.nlm.nih.gov/42041209/
- Af Geijerstam P, Joelsson A, Rådholm K, Nyström FH. “A Low Dose of Daily Licorice Intake Affects Renin, Aldosterone, and Home Blood Pressure in a Randomized Crossover Trial.” The American Journal of Clinical Nutrition. 2024;119(3):682-691. https://pubmed.ncbi.nlm.nih.gov/38246526/
- Chen S, Dong L, Quan H, Zhou X, Ma J, Xia W, Zhou H, Fu X. “A Review of the Ethnobotanical Value, Phytochemistry, Pharmacology, Toxicity and Quality Control of Tussilago farfara L. (Coltsfoot).” Journal of Ethnopharmacology. 2021;267:113478. https://pubmed.ncbi.nlm.nih.gov/33069788/
- Centers for Disease Control and Prevention. “About Strep Throat.” Updated January 15, 2026. https://www.cdc.gov/group-a-strep/about/strep-throat.html
