Is Onion Tea Good for Health? Exploring the Benefits and Risks

January 5, 2026 •

4 min read

Historically used as a folk remedy to combat colds and coughs, onion tea is now being reconsidered for its potential wellness benefits. But beyond anecdotal claims, is onion tea good for health, and what does the scientific evidence say about this unconventional brew?

Quick Summary

Onion tea, a folk remedy, contains beneficial compounds like quercetin and antioxidants, offering potential support for the immune system, heart health, digestion, and sleep, along with anti-inflammatory effects.

Key Points

Immune Booster: Rich in Vitamin C and antioxidants like quercetin, onion tea can help support a healthy immune system and fight infections.
Reduces Inflammation: The anti-inflammatory properties of quercetin help combat oxidative stress and chronic inflammation in the body.
Supports Heart Health: Regular consumption may help lower blood pressure and cholesterol, and promote better blood circulation.
Aids Digestion: As a source of prebiotics, onion tea helps nourish beneficial gut bacteria, promoting better digestive health.
May Improve Sleep: Some studies suggest that compounds in onion, including L-tryptophan, can have sedative effects that aid sleep and reduce fatigue.
Utilizes Food Waste: Making tea from onion peels is a sustainable way to use a nutrient-rich part of the vegetable that is often discarded.

The Surprising Power of Onions

Onions, or Allium cepa, are a kitchen staple rich in bioactive compounds that provide numerous health benefits when consumed regularly. These benefits are not exclusive to eating them, as their potent properties can be extracted by steeping them in hot water. The primary active component is a flavonoid called quercetin, known for its powerful antioxidant and anti-inflammatory effects. The tea can be made from the bulb or the nutrient-rich, pigmented peels, which contain even higher concentrations of these compounds.

The Potential Health Benefits of Onion Tea

Drinking onion tea can offer a range of advantages for your overall well-being. These benefits are attributed to the synergistic action of various vitamins, minerals, and plant-based chemicals present in the onion.

Immune System Support

Onions are naturally high in vitamin C, a crucial nutrient for a healthy immune system. Paired with its antimicrobial and antioxidant properties, onion tea can help the body fight off viruses and infections, making it a popular remedy for colds and the flu. Its ability to reduce inflammation also helps soothe irritation associated with respiratory infections.

Anti-Inflammatory Effects

Chronic inflammation is linked to numerous diseases, including heart conditions and diabetes. The quercetin in onion tea acts as a potent anti-inflammatory agent, helping to neutralize free radicals and reduce oxidative stress throughout the body.

Heart Health Improvement

Compounds in onions, including sulfur compounds and quercetin, have been shown to support cardiovascular health. Research suggests they can help lower high blood pressure, reduce LDL ("bad") cholesterol levels, and prevent blood clots from forming. This makes onion tea a potential natural aid for managing heart disease risk factors.

Digestive Health and Gut Support

Onions are a good source of prebiotics like inulin and fructooligosaccharides, which are fibers that feed beneficial bacteria in your gut. A healthy gut microbiome is essential for proper digestion and a robust immune system. By promoting healthy gut flora, onion tea can aid digestion, reduce inflammation, and enhance immunity.

Natural Sleep Aid

For those who experience insomnia, onion tea might offer a simple remedy. Onions contain L-tryptophan, an amino acid that functions as a natural sedative and helps reduce stress. A recent clinical study found that raw onion juice therapy significantly improved sleep parameters and reduced fatigue in participants with insomnia.

How to Make Onion Tea

Here is a simple recipe to get you started with a basic onion tea, and you can experiment with adding other ingredients like garlic or ginger for an extra health boost.

Ingredients:

1 medium onion (peeled or with peels on, preferably red or yellow)
2 cups of water
1 tablespoon of honey or a squeeze of lemon (optional)

Instructions:

Wash the onion well and slice it into quarters or rings. If using peels, ensure they are clean.
Bring the water to a boil in a saucepan.
Add the onion pieces or peels, reduce the heat, and let it simmer for 10-15 minutes. The longer it simmers, the stronger the brew will be.
Strain the liquid to remove all solid pieces.
Add honey or lemon to taste and serve warm.

Potential Risks and Considerations

While generally safe for most people, there are a few potential downsides to be aware of before incorporating onion tea into your routine.

Digestive Issues: For individuals with sensitive stomachs, irritable bowel syndrome (IBS), or acid reflux, the fructans in onions can cause gas, bloating, stomach pain, or heartburn.

Interactions with Medications: Onions can slow blood clotting and lower blood sugar levels. Those taking blood-thinning or diabetes medications should exercise caution and consult a healthcare professional, as onion tea could interfere with their medication.

Allergies: Though rare, an onion allergy can cause adverse reactions, including skin irritation, nausea, or breathing difficulties.

Comparative Analysis: Onion Tea from Peels vs. Bulbs


Feature	Tea from Onion Peels	Tea from Onion Bulbs
Quercetin Content	Higher concentration, especially in red onion peels.	Lower concentration, still a good source.
Flavor Profile	Milder, more subtle flavor; some describe it as earthy.	More pungent and distinctly onion-flavored, can be overpowering for some.
Sustainability	An excellent way to reduce food waste by utilizing a part of the vegetable often discarded.	Requires using the main edible part of the onion.
Best For	Mild, antioxidant-rich tea, often used for colds and boosting immunity.	Stronger tea, often used for decongestion and pronounced anti-inflammatory benefits.
Nutritional Value	Rich in antioxidants and vitamin C, but lacks other nutrients found in the bulb.	Provides a more complete nutritional profile, including B vitamins and potassium.

Conclusion

So, is onion tea good for health? Based on scientific findings, onions are packed with antioxidants, anti-inflammatory compounds, and prebiotics that suggest it can offer genuine health benefits, especially for immune function, heart health, and digestion. While a single cup is not a miracle cure, incorporating it into a balanced diet may provide a natural boost. It is a time-tested folk remedy with modern science backing many of its traditional uses. However, as with any natural supplement, moderation is key, and it's essential to be mindful of potential side effects, especially if you have pre-existing health conditions or are on specific medications. Always consult a healthcare provider with any concerns.

For more information on the extensive properties of onions, you can refer to [Healthline's detailed guide on onion benefits](https://www.healthline.com/nutrition/onion-benefits).

Further Research

Ongoing studies continue to explore the full therapeutic potential of onions and their extracts. While anecdotal evidence has long supported its use, modern research helps to validate these traditional practices and provide a deeper understanding of the specific biological mechanisms at play. This allows for a more informed and safe approach to using natural remedies like onion tea.

Final Thoughts on Onion Tea

Ultimately, onion tea represents a simple, cost-effective way to tap into the powerful health-promoting properties of a common vegetable. Whether you choose to brew with the bulb for a potent remedy or the peels to reduce waste and get a milder flavor, the potential advantages make it an interesting wellness beverage worth considering.

Frequently Asked Questions

Onion tea is traditionally used for colds, coughs, and to boost immunity due to its anti-inflammatory and antioxidant properties. It may also aid heart health, digestion, and potentially improve sleep quality.

Yes, you can use onion peels for tea. In fact, the outer, pigmented skins often contain a higher concentration of beneficial compounds like quercetin than the bulb itself.

To make onion tea for a cold, simmer sliced onions (or peels) in water for about 15 minutes. Strain the liquid, and add honey or lemon to taste. For an extra boost, you can also add ginger or garlic.

Surprisingly, no. When brewed, the tea has a much milder, earthier, and often sweeter flavor than raw onion. The pungent taste is significantly reduced during the simmering process, especially when using peels.

Side effects are typically mild but can include stomach distress, heartburn, or bloating, especially for those with sensitive digestive systems. Individuals on blood thinners or diabetes medication should consult a doctor due to potential interactions.

While onions contain compounds that may improve metabolism, drinking onion tea is not a proven weight-loss solution. Studies show it has little to no significant effect on reducing body weight or fat in overweight individuals.

Yes, some anecdotal and preliminary clinical evidence suggests that compounds like L-tryptophan in onions may help reduce stress and improve sleep parameters, particularly for those with mild insomnia.

Red onions and their peels tend to have a higher concentration of certain flavonoids, like anthocyanins, and quercetin compared to white or yellow varieties. This may offer slightly more potent antioxidant benefits.