Sage: Health benefits, nutrition, risks

Sage is an herb native to the Mediterranean. Potential benefits of sage include being high in antioxidants, aiding brain function, and lowering blood sugar and cholesterol levels. However, more research is necessary.

Sage belongs to the same family as oregano, lavender, rosemary, thyme, and basil. The sage plant has gray-green edible leaves and flowers that can range in color from blue and purple to white or pink.

Sage has a long history of medicinal use for ailments ranging from mental disorders to gastrointestinal discomfort. Research has supported some of its medical applications, but more studies are necessary.

Read on to learn more about the possible benefits of sage, the nutrition it offers, and its possible risks.

The National Center for Complementary and Integrative Health (NCCIH) explains that there is little information about the possible health benefits of sage due to limited research.

However, some studies have identified possible health benefits of sage.

Sage may help protect the body’s cells from damage caused by free radicals due to its antioxidant capacity.

Free radicals can cause cells to die and can lead to impaired immunity and chronic disease. The antioxidant properties of sage may help reduce this, but more research is necessary.

A 2016 research review suggested that species of sage could positively affect cognitive skills and protect against neurological disorders.

A 2003 study found that taking common sage for 4 months helped improve cognitive outcomes for people with Alzheimer’s disease compared with a placebo. More research is necessary to better understand this potential.

Learn about cognitive functioning.

A 2017 review of research looked at clinical studies that examined the potential benefits of sage.

Some randomized placebo-controlled trials found that taking 500 milligrams (mg) of sage hydroalcoholic extract capsules every 8 hours for a number of months helped reduce total cholesterol and blood glucose levels in people with hyperlipidemia, type 2 diabetes, or both.

In particular, one trial noted that sage helped reduce blood glucose levels 2 hours after eating. However, sage did not seem to affect fasting glucose levels.

It is important to talk with a doctor about creating or amending a treatment plan for conditions such as hyperlipidemia and type 2 diabetes. The doctor can advise on whether taking sage may help support other treatments.

Learn more about ways to lower blood glucose levels.

Although more evidence is necessary to confirm this benefit, certain compounds in sage appear to have an anti-inflammatory action.

One 2020 study found that water- and alcohol-based sage extracts could help reduce inflammation.

A 2024 randomized controlled trial found that sage gel helped improve clinical periodontal parameters, specifically bleeding on probing, when they used it alongside scaling and root surface debridement. The authors suggest that this is likely to do with the anti-inflammatory properties of sage.

Learn more about natural remedies for inflammation.

One teaspoonful (0.7 grams) of ground sage still contains several nutrients, including:

Sage also contains numerous anti-inflammatory and antioxidant compounds that might be beneficial to health. A 2017 study of sage essential oil compounds noted that they included:

These compounds may be present in sage in foods, but it is unclear exactly how beneficial they are. A person should never consume essential oils. They may choose to use it in a diffuser, but more research is necessary to determine whether sage essential oil has any health benefits.

Although research suggests essential oils may have some health benefits, it is important to remember that the Food and Drug Administration (FDA) does not monitor or regulate the purity or quality of these oils. A person should talk with a healthcare professional before using essential oils and research the quality of a particular brand’s products. It is also important to always do a patch test before trying a new essential oil.

A person can eat sage whole or ground. Adding sage to a dish can enhance flavor without adding extra calories or salt.

Sage extracts and herbal sage supplements are also available.

It is best that a person talks with a doctor if they’re considering adding sage to an existing treatment plan. A doctor can also advise on the possible benefits of sage for managing specific conditions or symptoms.

Sage is generally safe for most people and causes little to no known side effects when a person consumes it through food. However, it may not be safe to consume sage in large doses or for a long period of time.

Some types of sage, including common sage, contain the chemical compound thujone. According to the NCCIH, this compound has caused seizures in some animals and may cause seizures in humans.

A person should not use sage supplements while pregnant without first consulting with a doctor, as it may not be safe. It is unclear whether it is safe to use sage supplements while nursing.

A person should not consume sage essential oil.

Sage has antioxidant and anti-inflammatory properties that may support health.

Possible health benefits of sage include protecting the body’s cells, protecting against neurodegenerative disease and cognitive dysfunction, lowering total cholesterol and blood glucose levels, and managing inflammation.

Sage is generally safe to consume through food, but a person should not take sage when pregnant or nursing without first consulting with a doctor.