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The Ultimate DIY Sore Throat Spray with Essential Oils

It's that time of the season....when coughs and sniffles come around, germs attack our immune system and we come down with minor or major colds or even the flu!

Very often a sore throat is the first sign that our body is wearing down. When I notice this, I immediately start supporting my body's immune system. I find that if I do this soon after the first symptoms, things often do not escalate to a full blown cold or flu.

I developed a homemade DIY sore throat spray recipe over the years that everyone in my family likes. This spray is absolutely fantastic for sore throats. Not only does it soothe an irritated throat, it helps to reduce inflammation and kill bacteria. And, it is super easy and fast to prepare with ingredients you most likely will find in your pantry and natural remedy cabinet.


Makes about 50ml / 1.75oz


A little less than 1/4 cup of filtered water

3 tsp organic unfiltered apple cider vinegar (with the mother)

1 TBSP raw unfiltered honey (preferably local) OR this medical grade Manuka honey

1/2 tsp sea salt or Himalayan pink salt

1 drop lemon essential oil (therapeutic grade)

1 drop peppermint essential oil (therapeutic grade)

1 drop clove essential oil (therapeutic grade)

1 drop eucalyptus essential oil (therapeutic grade)


1 Amber / blue travel size glass spray bottles (50ml)

small funnel to fit the opening of the spray bottle


  1. Start by boiling your water on the stovetop or in a glass water heater.

  2. Cool water to room temperature and using a wood or silicone spatula mix in honey an sea salt stirring until completely dissolved. (Depending on the type of raw honey you use, you may need to use a whisk to dissolve the honey).

  3. Add the apple cider vinegar, silver and essential oils, and then pour the mixture into the spray bottle using the small funnel.

  4. Give the bottle a shake each time before spraying.

  5. Store in room temperature or in the fridge for up to 1 month. It’s fantastic for a sore throat, but is also great to use as a preventative measure.

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*Note: Nothing contained here is medical advice. These are simply suggestions based on things that have helped me. You should research what is best for you.

Stay happy and healthy,



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