I find myself writing these lines and thinking I’ve been coughing a lot since my daughter started school. The teas I am taking are effective and support the healing (see the previous article), however, I feel the need for something demulcent and calming of my respiratory tract.
During my studies of foundational herbal medicine I came across a recipe of a homemade cough syrup meant to support relieve the coughs, expectoration, and chest tightness. I have slightly adapted it by adding 2 extra plants to increase its potency.
Marshmallow, Mullein & Liquorice Cough Syrup
This syrup blends three powerful plants known for their soothing effects on the throat and lungs: marshmallow root, liquorice root, and mullein.
The Recipe
Ingredients:
- 50g dried, cut marshmallow root
- 3 tablespoons liquorice root
- 3 tablespoons mullein
- 500ml water
- 300-450g refined white/brown sugar (depends how sweet and thick you want it)
Method:
- Combine the herbs with water and leave to soak overnight — this helps draw out the mucilaginous compounds before heating.
- Strain thoroughly through clean, dry muslin.
- Reduce the liquid by simmering until only about 125ml remains.
- Stir in 300-400g refined white/ brown sugar over gentle heat until dissolved.
- Allow to cool, then bottle in a sterile container.
You’ll have around 250ml of syrup ready to soothe sore throats and dry coughs.
For short-term use (up to 12 days, kept in the fridge), you can make a “quick syrup” without the preserving precision. For longer shelf life, measure carefully and maintain full sterilization — sugar acts as a natural preservative when used in the right proportions.
The Herbal Compounds & Benefits
Marshmallow Root (Althaea officinalis)
Rich in mucilage — a gel-like polysaccharide — marshmallow root coats the mucous membranes of the throat and digestive tract, easing irritation, dryness, and inflammation. It’s particularly valued in herbal medicine for soothing dry coughs, sore throats, and even mild digestive discomfort.
Liquorice Root (Glycyrrhiza glabra)
Liquorice contains glycyrrhizin, a compound with powerful anti-inflammatory and antiviral properties. It helps reduce throat inflammation and can support adrenal balance during periods of stress or illness. In traditional medicine, it’s known as a “harmonizer,” enhancing the effects of other herbs in a formula.
Mullein (Verbascum thapsus)
Mullein is both expectorant and demulcent, helping to loosen mucus while calming irritated tissues. Its saponins and flavonoids make it an excellent herb for chesty coughs and congestion, supporting the body’s natural clearing mechanisms.
A Gentle Healer for the Lungs & Throat
Together, these herbs create a soothing, naturally sweet syrup that comforts sore throats, eases coughing, and supports the respiratory system. Taken by the spoonful or stirred into warm water, it’s a lovely reminder of how simple, natural ingredients can nurture the body through the changing seasons.
