Marshmallow tea is an herbal tea made from the root or leaves of Althaea officinalis, a flowering plant in the mallow family native to Europe and Western Asia. It has nothing to do with the puffy white candy (though the confection was originally made from the plant’s sap). The tea has a mild, slightly sweet, slippery texture and has been used for centuries as a soothing remedy for irritated throats, coughs, and digestive discomfort.
The Plant Behind the Tea
Althaea officinalis is an ornamental perennial that grows up to four or five feet tall, with soft, velvety leaves and pale pink flowers. While the flowers, leaves, and seeds all have traditional uses, the root is the part most commonly used for tea. The root contains the highest concentration of mucilage, a group of large sugar-based molecules that dissolve in water and give the tea its characteristic thick, gel-like quality.
The name “Althaea” comes from the Greek word “altho,” meaning to heal. The plant has been documented in European and Middle Eastern herbal traditions for stomach pain, kidney inflammation, and bowel disorders going back centuries.
How Marshmallow Tea Works in the Body
The key to marshmallow tea’s effects is mucilage. When you drink the tea, these polysaccharides form a thin, slippery protective film over irritated mucous membranes in your throat or digestive tract. This coating acts as a physical barrier, shielding inflamed tissue from further irritation, whether that’s stomach acid, dry air, or the mechanical friction of coughing. Because the layer reduces ongoing irritation, it gives the underlying tissue a chance to recover faster on its own.
Research published in Frontiers in Pharmacology confirmed that marshmallow root extract creates an immediate protective film on inflamed mucosa, and that the polysaccharides have bio-adhesive properties. They stick to the lining of your throat and gut rather than just passing through, which is what makes the soothing effect last beyond the moment you swallow.
Throat and Cough Relief
The most popular use for marshmallow tea is calming a dry, irritating cough and sore throat. The mucilage coats the back of the throat, reducing the tickle that triggers coughing and easing the raw feeling that comes with pharyngeal irritation. This protective layer also helps defend respiratory tissue against environmental irritants like dry indoor air or allergens. Marshmallow root is recognized by the European Medicines Agency as a traditional remedy for oral and throat irritation with associated dry cough.
Digestive Comfort
Marshmallow tea has a long history of use for heartburn, acid reflux, and gastritis. The same mucilage that coats your throat also lines your stomach and esophagus, creating a barrier between your tissue and stomach acid. This makes it a natural option for people looking to ease the burning sensation of indigestion.
For gastritis specifically, the slippery nature of the mucilage soothes already-irritated stomach lining. It’s also been traditionally used for peptic ulcer symptoms, though it’s worth noting that clinical trials in humans haven’t yet confirmed effectiveness for GERD or ulcers specifically. The evidence for digestive use remains rooted in its long traditional history and the well-understood physical mechanism of mucilage coating inflamed tissue.
How to Prepare It
You can brew marshmallow tea with hot water, but a cold infusion actually extracts mucilage more effectively. Boiling water can partially break down the mucilage molecules, reducing that thick, soothing texture you’re after. Herbalist James Green specifically recommends cold water infusions for marshmallow root because its beneficial compounds dissolve readily at room temperature.
For a cold infusion, place 2 to 5 grams of dried, chopped marshmallow root (roughly 1 to 2 teaspoons) in about 150 ml (a standard cup) of cold or room-temperature water. Let it sit for at least one hour, though longer steeping produces a richer, more viscous result. Some people leave it overnight in the refrigerator. Strain out the root pieces before drinking.
If you prefer a warm tea, steep the same amount in hot (not boiling) water for 10 to 15 minutes. You’ll still get mucilage, just less of it. The European Medicines Agency lists a standard dose of 2 to 5 grams in 150 ml of water, taken up to three times daily for digestive comfort, with a maximum daily intake of 15 grams of dried root.
What It Tastes Like
Don’t expect it to taste like a toasted marshmallow. The flavor is very mild, earthy, and slightly sweet with a faint grassy note. The texture is the more distinctive feature: it has a noticeable silkiness that coats your mouth. Some people blend it with honey, ginger, or cinnamon to give it more character, and it mixes well with other herbal teas like chamomile.
Safety and Interactions
Marshmallow tea is generally well tolerated, but there are a few groups who should be cautious. The mucilage coating that makes it therapeutic can also slow the absorption of medications you take by mouth. If you’re on any oral medications, drink marshmallow tea at least an hour before or after taking them.
People with diabetes should pay particular attention. Marshmallow may lower blood sugar, and combining it with diabetes medications could cause blood sugar to drop too low. If you take insulin or other blood sugar-lowering drugs, monitor your levels carefully. There also isn’t enough safety data on marshmallow use during pregnancy or breastfeeding, so most sources recommend avoiding it during those times.