What are the health benefits of mallow?

November 29, 2025 •

4 min read

Archaeological evidence from Syria proves the consumption of mallow for medicinal purposes as early as 3,000 years ago, highlighting its long-standing reputation. Today, modern research continues to explore the many health benefits of mallow, affirming its value as a nutritional and therapeutic herb.

Quick Summary

An exploration of mallow and its nutritional compounds, including mucilage, flavonoids, and antioxidants. The herb offers anti-inflammatory, soothing, and antimicrobial properties, benefiting respiratory, digestive, and skin health. It is commonly used in teas, poultices, and culinary applications.

Key Points

Soothes Mucous Membranes: The high mucilage content in mallow forms a protective, gel-like layer to soothe irritated respiratory and digestive tissues.
Anti-inflammatory Properties: Flavonoids and other compounds give mallow anti-inflammatory and antioxidant effects, helping to calm inflammation throughout the body.
Aids Digestion: Mallow acts as a mild laxative and coats the stomach lining, providing relief for issues like constipation, heartburn, and gastritis.
Promotes Skin Healing: Applied topically as a poultice, mallow can soothe skin irritations, promote wound healing, and treat conditions like eczema and insect bites.
Supports Respiratory Function: Mallow is an effective remedy for dry coughs and sore throats, and its expectorant action helps clear respiratory passages.
Rich in Antioxidants: Packed with flavonoids and anthocyanins, mallow helps protect the body from oxidative stress and free radical damage.

What is Mallow?

Mallow refers to several species within the Malva genus, most notably Malva sylvestris (common or high mallow). Historically, this plant has been valued for both culinary and medicinal purposes across many cultures. Mallow thrives in temperate regions across Europe, North Africa, and Asia, often found growing wild in fields and along roadsides. It is recognizable by its pink to purple, five-petaled flowers and its palmate, lobed leaves.

The plant's therapeutic value is attributed to its rich content of active compounds. The most significant of these is mucilage, a gel-like polysaccharide that gives mallow its characteristic soothing properties. Other beneficial phytochemicals include flavonoids, tannins, and anthocyanins, which contribute to its antioxidant and anti-inflammatory effects.

The Health Benefits of Mallow

Digestive System Support

Mallow is highly regarded for its soothing effect on the gastrointestinal tract, largely due to its high mucilage content. When ingested, the mucilage coats and protects the mucous membranes, alleviating irritation and inflammation.

Relieves constipation: The mild laxative effect of mallow helps regulate intestinal transit without causing harsh irritation. This can be particularly beneficial for people with digestive sensitivity.
Soothes gastric issues: Mallow tea can help calm the digestive lining, offering relief from heartburn, gastritis, and stomach ulcers. Studies have found that aqueous extracts of mallow can be effective against gastric lesions.

Respiratory Health

The demulcent nature of mallow makes it an excellent remedy for various respiratory ailments. Its mucilage coats the irritated tissues of the mouth and throat, providing comfort and relief.

Treats dry cough and sore throat: By soothing irritated mucous membranes, mallow can be an effective remedy for dry coughs, sore throats, pharyngitis, and laryngitis.
Expectorant action: Mallow also acts as an expectorant, helping to loosen and expel mucus from the respiratory tract, which is beneficial for conditions like bronchitis.

Skin and Oral Care

For centuries, mallow has been used topically to treat a variety of skin and oral conditions.

Soothes skin irritations: Mallow's anti-inflammatory and emollient properties make it ideal for soothing conditions such as eczema, dermatitis, and insect bites. Compresses made from mallow tea can provide relief from sunburn and inflamed skin.
Supports wound healing: A warm, moist dressing (poultice) made from mallow leaves can be applied to wounds, boils, and ulcers to promote healing and reduce inflammation.
Promotes oral health: As a gargle or mouthwash, a mallow infusion can be used to treat gum inflammation, mouth ulcers, and gingivitis. Its antimicrobial properties also help combat bacteria.

Antioxidant and Antimicrobial Activity

Mallow contains flavonoids and other phenolic compounds that provide powerful antioxidant protection.

Fights free radicals: These antioxidants combat oxidative stress, which is a major contributor to various chronic diseases and the aging process.
Antimicrobial effects: Research has also demonstrated that mallow extracts have antimicrobial properties, showing activity against certain bacteria and fungi.

Comparison: Mallow (Malva sylvestris) vs. Marshmallow (Althaea officinalis)

While mallow and marshmallow are botanically related and share some properties, there are key differences in their uses and benefits. Mallow is often used interchangeably with its more famous relative, but it's important to know the distinction.


Feature	Mallow (Malva sylvestris)	Marshmallow (Althaea officinalis)
Common Name	Common Mallow, High Mallow	Marshmallow
Mucilage Concentration	High content in flowers and leaves.	Especially high content in the root.
Primary Uses	Respiratory, digestive, and topical skin issues.	Soothing gastric and respiratory irritation; root used for candy.
Parts Used	Flowers and leaves are most commonly used.	Root is the most common medicinal part.
Main Advantage	More readily available as a wild plant, with strong antioxidant and anti-inflammatory effects.	Renowned for its potent demulcent properties, particularly from the root.

Culinary and Practical Applications

Beyond its medicinal uses, mallow is a versatile edible plant. The young leaves and shoots can be added to salads or cooked like spinach, while the flowers make a beautiful, colorful garnish. The edible, cheese-wheel-shaped seeds have a mild, nutty flavor and can be eaten as a snack. The roots, when boiled, can even produce a thick, mucilaginous liquid that can be used as an egg white substitute in meringues.

Conclusion

Common mallow is a highly beneficial and underrated herb with a rich history in traditional medicine. Its powerful anti-inflammatory, soothing, and antioxidant properties, primarily driven by its mucilage content, make it an excellent natural remedy for a range of ailments. From alleviating digestive issues and respiratory irritation to healing skin conditions and providing rich nutritional value, the health benefits of mallow are extensive. Incorporating mallow into your wellness routine, whether as a tea, poultice, or culinary ingredient, can be a simple yet effective way to leverage its impressive natural properties.

While traditional uses are widespread, it is always recommended to consult a healthcare professional before beginning any new herbal treatment. To learn more about herbal remedies, visit the National Center for Complementary and Integrative Health (NCCIH) at https://www.nccih.nih.gov/.

Frequently Asked Questions

To soothe a sore throat, you can prepare a mallow infusion. Steep 1-3 teaspoons of dried mallow leaves or flowers in boiling water for about 10 minutes. This tea can be consumed, or you can use it as a gargle to coat and soothe the inflamed mucous membranes.

Yes, many species of mallow (Malva) are edible, including the leaves, flowers, seeds, and roots. The young leaves are best for salads, while mature leaves can be cooked. However, ensure proper identification and avoid harvesting from contaminated areas.

While both are from the same plant family and contain mucilage, they are different plants. Mallow (Malva sylvestris) uses primarily the leaves and flowers, while marshmallow (Althaea officinalis) is famous for the high mucilage content in its root.

Yes, mallow has a mild laxative effect due to its mucilage content. This helps soften stool and promote regular bowel movements without causing harsh irritation.

To make a poultice, mash dried mallow leaves and flowers with a small amount of water to create a paste. Apply the paste directly to affected skin areas like burns, boils, or insect bites to reduce inflammation and promote healing.

Mallow is generally considered safe, but its high mucilage content may interfere with the absorption of some medications. As a precaution, it is best to take mallow-based products a few hours before or after other medications. Individuals with diabetes or those sensitive to blood sugar changes should use it with caution, as it may lower blood sugar levels.

The leaves of mallow are a nutritious green, rich in vitamins A and C, as well as minerals like calcium, magnesium, and potassium. It also contains beneficial omega-3 and omega-6 fatty acids.