Last updated: October 2026
Most sore throats are caused by viruses and get better on their own within a week. The NHS says what helps most is paracetamol or ibuprofen, plenty of fluids, cool or soft foods, rest and, for adults, gargling with warm salty water. Antibiotics usually won’t help. A pharmacist can check a bad sore throat.
Below: what helps and the evidence behind it, honey, antibiotics, Pharmacy First, night-time tips, strep vs tonsillitis vs COVID, and when to get help.
Sore throat remedies that help
The aim is to ease the pain while the infection runs its course. These are the steps the NHS and NICE recommend for adults.
- Take paracetamol or ibuprofen. NICE suggests paracetamol for pain or fever, or ibuprofen if it suits you. Follow the leaflet dose.
- Gargle with warm salty water. Half a teaspoon of salt in a glass of warm water, then spit it out. Adults only: children should not gargle.
- Drink plenty of fluids, warm or cool, whichever feels better.
- Eat cool or soft foods, and suck ice cubes, ice lollies or hard sweets. Don’t give young children anything small and hard to suck, because of the choking risk.
- Rest. See our guide to getting over a cold faster.
- Avoid smoking and smoky places, which the NHS lists as a cause of sore throats.
- Ask a pharmacist about medicated lozenges or sprays. These contain a local anaesthetic, an anti-inflammatory or an antiseptic. The benefit is small.
Painkillers aren’t right for everyone. The NHS says ibuprofen may not be suitable if you have asthma, a stomach ulcer, or a heart, liver or kidney condition. If you’re pregnant, breastfeeding or take other medicines, ask a pharmacist first.
What helps vs what the evidence says
An honest summary, based on NICE guidance, the NHS and the main research reviews.
| Remedy | What the evidence says | Worth trying? |
|---|---|---|
| Paracetamol or ibuprofen | First choice in NICE guidance for pain and fever | Yes, if suitable for you |
| Fluids | NICE advises enough fluids; dehydration is a reason to seek help | Yes |
| Salt-water gargle | Recommended by the NHS for adults | Yes, cheap and simple (adults) |
| Honey (and lemon) | A 2021 Oxford review found honey beat usual care for cold symptoms, mainly cough; the NHS calls the evidence limited | Yes, for adults and children over 1 |
| Medicated lozenges | NICE says they may only reduce pain by a small amount | Maybe, ask a pharmacist |
| Throat sprays, plain lozenges, mouthwashes | NICE found no evidence; the NHS says there is little proof sprays help | Fine for comfort, little more |
| Antibiotics | Shorten symptoms by about 16 hours on average; most sore throats are viral | Only if a pharmacist or GP advises |
Honey and lemon: does it work?
There is some evidence behind the classic remedy. In 2021, University of Oxford researchers pooled 14 studies of honey for colds and similar infections. Compared with usual care, honey improved overall symptom scores and cough. Most studies measured cough rather than throat pain, and comparisons with a dummy treatment were inconclusive.
The NHS says hot lemon and honey can work like cough syrup, though the evidence is limited. A warm honey drink is cheap and keeps your fluids up, and herbal teas such as chamomile count too. Never give honey to babies under 1.
Why antibiotics usually don’t help
Most sore throats are caused by viruses, and the NHS says antibiotics will not usually relieve your symptoms or speed up your recovery. A 2021 Cochrane review of 29 trials found 82% of people given no antibiotics were free of a sore throat within a week. NICE notes antibiotics shorten symptoms by about 16 hours on average and can cause diarrhoea and nausea.
FeverPAIN and Centor scores, explained simply
Pharmacists and GPs use one of two checklists from NICE guideline NG84 to judge whether bacteria (usually strep) are likely. Each item scores 1 point.
| FeverPAIN (score 0 to 5) | Centor (score 0 to 4) |
|---|---|
| Fever in the past 24 hours | White patches or pus on the tonsils |
| Pus on the tonsils | Tender, swollen glands at the front of the neck |
| Attended quickly (within 3 days of symptoms starting) | Fever over 38°C |
| Severely Inflamed tonsils | No cough |
| No cough or cold symptoms |
- Low score (FeverPAIN 0 or 1, Centor 0 to 2): no antibiotic. NICE links FeverPAIN 0 or 1 with a 13 to 18% chance of strep.
- Middle score (FeverPAIN 2 or 3): no antibiotic, or a back-up prescription to use if you’re not improving in 3 to 5 days.
- High score (FeverPAIN 4 or 5, Centor 3 or 4): an antibiotic may be offered. FeverPAIN 4 or 5 means a 62 to 65% chance of strep.
A cough or runny nose lowers the score: a sore throat with cold symptoms is very likely viral.
Pharmacy First: see a pharmacist for a sore throat
In England, the NHS Pharmacy First service, which started on 31 January 2024, lets pharmacists assess and treat seven common conditions, including sore throat for anyone aged 5 and over. You don’t need a GP appointment or referral: you can walk in or contact the pharmacy directly.
If an antibiotic is needed, the NHS says a pharmacist can give the same treatment for a sore throat as a GP. If not, they can advise on painkillers and lozenges. Children under 5 should see a GP instead. Scotland, Wales and Northern Ireland run their own pharmacy schemes, so ask locally.
How long does a sore throat last?
The NHS says a sore throat normally gets better by itself within a week, and NICE agrees: around a week, with or without antibiotics, whatever the cause. Tonsillitis usually goes in 3 to 4 days but can last longer.
- Over a week: see a GP if it hasn’t improved.
- 2 weeks or more: laryngitis can take 1 to 2 weeks and glandular fever 2 to 4 weeks. A GP can check.
- 3 weeks or more: see a GP about any lump in your mouth or neck, or a mouth ulcer, lasting over 3 weeks.
If you keep getting sore throats, mention it to your GP too. If a run of winter bugs has left you flat, see why you feel tired in winter.
Sore throat at night: why it’s worse and how to sleep
Common reasons a sore throat is worse at night and first thing:
- Breathing through your mouth because your nose is blocked. See mouth breathing at night and snoring.
- Dry air from central heating.
- Acid reflux, which the NHS says is often worse lying down and can cause a hoarse voice and cough.
- Allergies, such as a dust mite allergy.
For a better night:
- Keep water by the bed.
- Have a warm honey drink or caffeine-free herbal tea before bed.
- Time a painkiller dose for the evening, within the leaflet’s limits.
- Put out bowls of water when the heating is on, as the NHS suggests, to keep the air moist.
- For reflux, the NHS suggests raising the head of the bed by 10 to 20cm (not extra pillows) and not eating within 3 or 4 hours of bed.
Our full guide on how to sleep with a cold has more tips. If a few rough nights catch up with you, see sleep deprivation.
Sore throat vs strep throat vs tonsillitis vs COVID
You can’t always tell these apart at home, but these clues help.
| Condition | Typical clues | Usually lasts | What usually helps |
|---|---|---|---|
| Viral sore throat (often with a cold) | Scratchy throat, pain when swallowing, cough, runny or blocked nose | Up to a week | Self-care |
| Tonsillitis | Red, swollen tonsils, sometimes white patches, high temperature, earache | 3 to 4 days, sometimes longer | Self-care; a GP or pharmacist may treat if bacterial |
| Strep throat (strep A) | Sore throat, flu-like feelings, muscle aches, often no cough; scarlet fever adds a rough, sandpaper-like rash | Most get better in about a week | A pharmacist or GP may offer antibiotics |
| COVID-19 | Sore throat with a high temperature, new continuous cough, or a change in smell or taste | Varies | Self-care; stay at home if you have a high temperature or feel unwell |
| Glandular fever | Sore throat, high temperature, swollen neck glands, tiredness; mostly ages 15 to 24 | 2 to 4 weeks or more | Rest and fluids; see a GP |
| Laryngitis | Hoarse or lost voice, need to clear your throat | 1 to 2 weeks | Rest your voice, fluids |
See also cold vs flu. The NHS has full symptom lists for strep A and COVID-19.
Staying well this winter
No food or supplement cures a sore throat. Our guides on supporting your immune system and winter wellness cover the basics that matter.
One thing the NHS does advise from October is vitamin D: between October and early March the UK sun is too weak, so adults should consider 10 micrograms a day (no more than 100 micrograms). Vitamin D contributes to the normal function of the immune system. It won’t treat a sore throat. Read vitamin D in winter and the best time to take vitamin D, and our guides to vitamin C, zinc and probiotics.
If you’d like your winter vitamin D in a daily drop, our Mint CBD Oil with Vitamin D3 contains 5 micrograms of vegan vitamin D3 per half pipette, alongside broad spectrum CBD with 0% THC. CBD isn’t a treatment for sore throats, colds or any infection. If you take another vitamin D product, add both together towards your daily total.
The FSA’s 10mg a day figure is precautionary advice rather than a legal limit, set while longer-term safety research continues. At Evopure we think it is a very cautious figure, and many adults use more. If you go above it, increase slowly, and check with your GP or pharmacist first if you take any medication.
Our products are for adults (18+) only, and we don’t recommend our products during pregnancy or breastfeeding.
When to get help
See a GP (not urgent)
- Your sore throat hasn’t improved after a week.
- You keep getting sore throats.
- You have a lump in your mouth or neck, or a mouth ulcer, lasting more than 3 weeks.
- Your child is under 5 and has a sore throat.
Get an urgent GP appointment or call NHS 111
- You’re worried about your symptoms.
- You have a very high temperature, or feel hot, cold or shivery.
- You have signs of dehydration, such as peeing less than usual or dark, strong-smelling pee.
- You have a weakened immune system, for example from diabetes or chemotherapy.
- You have pus-filled spots on your tonsils, or your throat is so painful it’s hard to eat or drink.
Call 999 or go to A&E
- You have difficulty breathing or can’t swallow.
- You’re drooling, which can be a sign you can’t swallow.
- You make a high-pitched sound when you breathe.
- Your symptoms are severe and getting worse quickly.
- You have swelling in your mouth or throat, or difficulty speaking or opening your mouth. These can be signs of quinsy, an abscess next to the tonsil.
For children, follow the NHS advice on strep A: get urgent help if a child is getting worse or eating and drinking much less.
FAQs
What is the fastest way to get rid of a sore throat?
There’s no instant cure. Paracetamol or ibuprofen, plenty of fluids, cool soft foods, rest and, for adults, a warm salt-water gargle ease the pain while it clears, usually within a week.
Is honey and lemon good for a sore throat?
It can help you feel better. A 2021 Oxford review found honey eased cold symptoms, mainly cough, compared with usual care, although the NHS says the evidence is limited. Never give honey to babies under 1.
Do I need antibiotics for a sore throat?
Usually not. Most sore throats are caused by viruses, and antibiotics only shorten symptoms by about 16 hours on average. A pharmacist or GP may offer them if a bacterial infection such as strep is likely.
How long does a sore throat last?
The NHS says a sore throat normally gets better by itself within a week. See a GP if it hasn’t improved after a week, or sooner if you’re worried.
Why is my sore throat worse at night?
Breathing through your mouth with a blocked nose, dry air from central heating and acid reflux can all make a sore throat feel worse at night and first thing in the morning.
Can a pharmacist treat a sore throat?
Yes. In England, Pharmacy First lets pharmacists assess and treat sore throats in anyone aged 5 and over, without a GP appointment, and give antibiotics if needed. Children under 5 should see a GP.
How do I know if it’s strep throat or a normal sore throat?
Strep is more likely with a fever, pus or white patches on the tonsils, very swollen tonsils and no cough or cold symptoms. A sore throat with a cough and runny nose is usually viral. A pharmacist can check using the FeverPAIN score.
Sources
- NHS. Sore throat.
- NICE. Sore throat (acute): antimicrobial prescribing (NG84), recommendations and terms used, including FeverPAIN and Centor criteria.
- NHS England. Pharmacy First.
- Spinks A, Glasziou PP, Del Mar CB (2021). Antibiotics for treatment of sore throat in children and adults. Cochrane Database of Systematic Reviews. PMID 34881426.
- Abuelgasim H, Albury C, Lee J (2021). Effectiveness of honey for symptomatic relief in upper respiratory tract infections: a systematic review and meta-analysis. BMJ Evidence-Based Medicine. PMID 32817011.
- NHS. Vitamin D.
This guide is general information, not medical advice. Evopure makes the Mint CBD Oil with Vitamin D3 mentioned above.
