Marshmallow root (Althaea officinalis)

Tier 3 — weak evidence · Gut soothing · GERD · Cough

Contains mucilage that forms a soothing, protective coating over irritated mucous membranes in the throat, oesophagus, and stomach. Traditional use for coughs, sore throats, and acid reflux spans centuries, but almost no modern clinical trials exist. EMA classifies it as a traditional herbal medicine for mild digestive complaints and dry coughs. Very safe and well tolerated. Take 30 minutes away from medications as it may slow absorption.

Dose: 500–1,500 mg/day root extract or 2–5 g root as tea; take 30 min away from medications