Sage Leaf
Sage is a staple herb in various cuisines around the world.
Its other names include common sage, garden sage and Salvia officinalis. It belongs to the mint family, alongside other herbs like oregano, rosemary, basil and thyme (1Trusted Source).
Sage has a strong aroma and earthy flavor, which is why it’s typically used in small amounts. Even so, it’s packed with a variety of important nutrients and compounds.
Sage is also used as a natural cleaning agent, pesticide and ritual object in spiritual sage burning or smudging.
This green herb is available fresh, dried or in oil form — and has numerous health benefits.
Here are 12 surprising health benefits of sage.
1. High in Several Nutrients
Sage packs a healthy dose of vitamins and minerals.
One teaspoon (0.7 grams) of ground sage contains (2Trusted Source):
Calories: 2
Protein: 0.1 grams
Carbs: 0.4 grams
Fat: 0.1 grams
Vitamin K: 10% of the reference daily intake (RDI)
Iron: 1.1% of the RDI
Vitamin B6: 1.1% of the RDI
Calcium: 1% of the RDI
Manganese: 1% of the RDI
As you can see, a small amount of sage packs 10% of your daily vitamin K needs (2Trusted Source).
Sage also contains small amounts of magnesium, zinc, copper and vitamins A, C and E.
What’s more, this aromatic spice houses caffeic acid, chlorogenic acid, rosmarinic acid, ellagic acid and rutin — all of which play a role in its beneficial health effects (3Trusted Source).
Since it’s consumed in tiny amounts, sage provides only minuscule amounts of carbs, calories, protein and fiber.
SUMMARY
Sage is rich in nutrients — especially vitamin K — despite being low in calories. One teaspoon (0.7 grams) boasts 10% of your daily vitamin K needs.
2. Loaded With Antioxidants
Antioxidants are molecules that help fortify your body’s defenses, neutralizing potentially harmful free radicals that are linked to chronic diseases (4Trusted Source).
Sage contains over 160 distinct polyphenols, which are plant-based chemical compounds that act as antioxidants in your body (5Trusted Source).
Chlorogenic acid, caffeic acid, rosmarinic acid, ellagic acid and rutin — all found in sage — are linked to impressive health benefits, such as a lower risk of cancer and improved brain function and memory (1Trusted Source, 3Trusted Source).
One study found that drinking 1 cup (240 ml) of sage tea twice daily significantly increased antioxidant defenses. It also lowered both total cholesterol and “bad” LDL cholesterol, as well as raised “good” HDL cholesterol (6Trusted Source).
SUMMARY
Sage is loaded with antioxidants that are linked to several health benefits, including improved brain function and lower cancer risk.
3. May Support Oral Health
Sage has antimicrobial effects, which can neutralize microbes that promote dental plaque.
In one study, a sage-based mouthwash was shown to effectively kill the Streptococcus mutans bacteria, which is notorious for causing dental cavities (7Trusted Source, 8Trusted Source).
In a test-tube study, a sage-based essential oil was shown to kill and halt the spread of Candida albicans, a fungus that may also cause cavities (9Trusted Source, 10Trusted Source).
One review noted that sage may treat throat infections, dental abscesses, infected gums and mouth ulcers. However, more human research is needed to make comprehensive recommendations (11).
SUMMARY
Sage has antimicrobial properties that may kill microbes that encourage the growth of dental plaque.
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4. May Ease Menopause Symptoms
During menopause, your body experiences a natural decline in the hormone estrogen. This can cause a wide range of unpleasant symptoms.
Symptoms include hot flashes, excessive sweating, vaginal dryness and irritability.
Common sage was traditionally used to reduce menopause symptoms (12Trusted Source).
It’s believed that compounds in sage have estrogen-like properties, allowing them to bind to certain receptors in your brain to help improve memory and treat hot flashes and excessive sweating (13Trusted Source).
In one study, daily use of a sage supplement significantly reduced the number and intensity of hot flashes over eight weeks (14Trusted Source).
SUMMARY
Sage may help reduce the intensity and frequency of menopause symptoms, such as hot flashes and irritability.
5. May Reduce Blood Sugar Levels
The leaves of common sage have been used traditionally as a remedy against diabetes.
Human and animal research indicates that it may help lower blood sugar levels.
In one study, sage extract reduced blood glucose levels in rats with type 1 diabetes by activating a specific receptor. When this receptor is activated, it can help clear excess free fatty acids in the blood, which in turn improves insulin sensitivity (15Trusted Source, 16Trusted Source).
Another study in mice with type 2 diabetes found that sage tea acts like metformin — a drug prescribed to manage blood sugar in people with the same disease (17Trusted Source).
In humans, sage leaf extract has been shown to lower blood sugar and improve insulin sensitivity with a similar effect as rosiglitazone, another anti-diabetes drug (18Trusted Source).
However, there is still not enough evidence to recommend sage as a diabetes treatment. More human research is needed.
SUMMARY
While sage may lower blood sugar levels by increasing insulin sensitivity, more human research is needed.
6. May Support Memory and Brain Health
Sage can help support your brain and memory in several ways.
For one, it’s loaded with compounds that can act as antioxidants, which have been shown to buffer your brain’s defense system (19Trusted Source, 20Trusted Source).
It also appears to halt the breakdown of the chemical messenger acetylcholine (ACH), which has a role in memory. ACH levels appear to fall in Alzheimer's disease (21Trusted Source, 22Trusted Source).
In one study, 39 participants with mild to moderate Alzheimer’s disease consumed either 60 drops (2 ml) of a sage extract supplement or a placebo daily for four months.
Those taking the sage extract performed better on tests that measured memory, problem-solving, reasoning and other cognitive abilities (21Trusted Source).
In healthy adults, sage was shown to improve memory in low doses. Higher doses also elevated mood and increased alertness, calmness and contentedness (23Trusted Source).
In both younger and older adults, sage appears to improve memory and brain function (24Trusted Source, 25Trusted Source).
SUMMARY
Studies show that sage may improve memory, brain function and symptoms of Alzheimer’s disease.
7. May Lower 'Bad' LDL Cholesterol
Every minute, more than one person in the US dies from heart disease (26Trusted Source).
High “bad” LDL cholesterol is a key heart disease risk factor, affecting one in three Americans (27Trusted Source).
Sage may help lower “bad” LDL cholesterol, which can build up in your arteries and potentially cause damage.
In one study, consuming sage tea twice daily lowered “bad” LDL cholesterol and total blood cholesterol while raising “good” HDL cholesterol after just two weeks (6Trusted Source).
Several other human studies illustrate a similar effect with sage extract (28Trusted Source, 29Trusted Source, 30Trusted Source).
SUMMARY
Intake of sage and sage products have been shown to lower “bad” LDL cholesterol levels and raise “good” HDL cholesterol levels.
8. May Protect Against Certain Cancers
Cancer is a leading cause of death in which cells grow abnormally.
Interestingly, animal and test-tube studies demonstrate that sage may fight certain types of cancer, including those of the mouth, colon, liver, cervix, breast, skin and kidney (31Trusted Source, 32Trusted Source, 33Trusted Source, 34Trusted Source, 35Trusted Source, 36Trusted Source, 37Trusted Source, 38Trusted Source, 39Trusted Source, 40Trusted Source).
In these studies, sage extracts not only suppress the growth of cancer cells but also stimulate cell death.
While this research is encouraging, human studies are needed to determine whether sage is effective at fighting cancer in humans.
SUMMARY
Test-tube and animal research suggest that sage may fight certain cancer cells, though human research is needed.
9–11. Other Potential Health Benefits
Sage and its compounds are linked to several other health benefits.
However, these benefits have not been extensively researched.
May alleviate diarrhea: Fresh sage is a traditional remedy for diarrhea. Test-tube and animal studies found that it contains compounds that may alleviate diarrhea by relaxing your gut (41, 42).
May support bone health: Vitamin K, which sage offers in large amounts, plays a role in bone health. A deficiency in this vitamin is linked to bone thinning and fractures (2, 43Trusted Source).
May combat skin aging: Several test-tube studies suggest that sage compounds may help fight signs of aging, such as wrinkles (44Trusted Source, 45Trusted Source).
SUMMARY
Sage has been linked to other potential health benefits, such as relieving diarrhea, supporting bone health and combatting skin aging.
12. Easy to Add to Your Diet
Sage comes in several forms and can be used in a variety of ways.
Fresh sage leaves have a strong aromatic flavor and are best used sparingly in dishes.
Here are some ways you can add fresh sage to your diet:
Sprinkle as a garnish on soups.
Mix into a stuffing in roast dishes.
Combine chopped leaves with butter to make sage butter.
Add chopped leaves to tomato sauce.
Serve it with eggs in an omelet.
Dried sage is often preferred by cooks and comes ground, rubbed or in whole leaves.
Here are some ways you can use dried sage:
As a rub for meats.
As a seasoning for roasted vegetables.
Combined with mashed potatoes or squash for a more earthy flavor.
You can also purchase sage products, such as sage tea and sage extract supplements.