Sage

Effects and Benefits

Core Identification

Common Names:
- Sage
- Garden Sage
- Common Sage
- True Sage
- Culinary Sage

Latin Name: Salvia officinalis

Category: Herb

Uses

Traditional Uses

• Memory enhancement and mental clarity - European tradition dating to ancient Greece and Rome
• Sore throat remedy and mouth infections - Medieval European medicine
• Reducing excessive sweating and night sweats - Traditional Western herbalism
• Menopausal symptom support - European folk medicine
• Digestive tonic for weak stomach and flatulence - Traditional Western herbalism
• Reducing breast milk production during weaning - European midwifery tradition

Modern Uses

• Memory and Cognitive Function - Supports mental clarity, attention, and memory processing in older adults | Research quality: Moderate
• Key findings: A 2008 UK study found healthy volunteers averaging 73 years showed significant improvement in memory processing and accuracy of attention after a single dose of sage extract. A moderate dose equivalent to 2.5g proved most effective.

• Source citations: Chevallier, Encyclopedia of Herbal Medicine; Perry et al., research on acetylcholinesterase inhibition

• Hot Flashes and Menopausal Symptoms - Reduces frequency and severity of hot flashes and night sweats | Research quality: Moderate

• Key findings: A 2011 Swiss study found women with at least 12 months of hot flashes reported an average 64% decrease in symptoms after 8 weeks of taking sage.

• Source citations: Chevallier, Encyclopedia of Herbal Medicine; Bone, Clinical Guide to Blending Liquid Herbs

• Sore Throat and Throat Infections - Provides antiseptic and astringent relief for acute throat pain | Research quality: Moderate

• Key findings: A 2006 randomized trial found a sage throat spray effectively relieved throat pain in people with acute throat infection.

• Source citations: Chevallier, Encyclopedia of Herbal Medicine; McIntyre, Complete Herbal Tutor

• Hyperlipidemia (High Blood Fats) - May help improve blood lipid markers | Research quality: Preliminary

• Key findings: A 2011 clinical trial published in Phytotherapy Research concluded sage may be effective and safe for treating hyperlipidemia, with all blood fat markers showing improvement.

• Source citations: Chevallier, Encyclopedia of Herbal Medicine

• Excessive Sweating (Hyperhidrosis) - Reduces sweat production | Research quality: Moderate

• Key findings: Multiple open studies have shown sage reduces sweat production in patients with excessive sweating at daily doses equivalent to 2.6-4.5g of leaf.
• Source citations: Bone, Clinical Guide to Blending Liquid Herbs; ESCOP monographs

Active Compounds

Primary Active Ingredients:
- Essential oil (1-2%) containing thujone, camphor, borneol, and cineole - provides antimicrobial and aromatic properties
- Rosmarinic acid - a phenolic compound with antioxidant and anti-inflammatory effects
- Diterpenes (carnosol, carnosic acid) - contribute to antioxidant activity and may support cognitive function
- Tannins - responsible for astringent action, helpful for tightening tissues and reducing secretions
- Flavonoids - support antioxidant and anti-inflammatory activity

Dosage Information

Standard Dosage:
- Form: Dried leaf tea
- Amount: 1-2g dried herb per cup
- Frequency: 2-3 times daily

Therapeutic Dosage:
- Form: Dried leaf or extract
- Amount: 1-4g dried leaf daily; or 15-30 drops liquid extract; or 30-60 drops tincture
- Purpose: For menopausal symptoms, cognitive support, or excessive sweating
- Duration: 4-8 weeks for menopausal symptoms; ongoing for cognitive support with breaks

Maximum Safe Dosage:
- Daily maximum: 4-6g dried leaf
- Warning threshold: Avoid prolonged high doses due to thujone content; limit to 2-4 weeks at therapeutic doses before taking a break

Bioavailability Notes:
- Essential oil compounds are volatile; cover tea while steeping to retain active constituents
- Fresh sage is stronger than dried; adjust amounts accordingly
- Spanish sage (S. lavandulifolia) is thujone-free and may be preferred for long-term use

How to Take It

Timing:
- For hot flashes: Cool sage tea throughout the day
- For digestion: Before or with meals
- For memory: Morning or early afternoon
- For sore throat: Gargle with warm tea as needed

Synergies - What It Works Well With

Complementary Supplements:
1. Rosemary - Both herbs support memory and circulation; traditional combination for cognitive health
2. Alfalfa - Combined with sage for menopausal symptom relief in clinical studies
3. Myrrh (tincture) - 5-10 drops myrrh added to sage tea enhances antiseptic action for throat and mouth infections
4. Black Cohosh - Complementary approaches to menopausal symptom management
5. Lemon Balm - Both support nervous system; combination may enhance calming effects

Avoidance - What NOT to Combine With

Supplement Interactions:
1. Other thujone-containing herbs (wormwood, thuja) - Combined use increases risk of thujone toxicity

Drug Interactions:
1. Diabetes medications - Sage may lower blood sugar; monitor closely | Potential consequence: Hypoglycemia | Severity level: Moderate
2. Anticonvulsant medications - Thujone may affect seizure threshold | Potential consequence: Reduced drug efficacy or increased seizure risk | Severity level: Moderate
3. Sedative medications (benzodiazepines, barbiturates) - May enhance sedative effects | Potential consequence: Excessive drowsiness | Severity level: Mild to Moderate
4. Hormone therapies (HRT, birth control) - Sage has estrogenic activity | Potential consequence: Altered hormone levels | Severity level: Moderate

Food Interactions:
- No significant food interactions noted
- Best absorbed when tea is covered during steeping

Safety Information

Contraindications:
- Pregnancy (may stimulate uterus)
- Breastfeeding (reduces milk production)
- Epilepsy or seizure disorders (thujone content)
- Hormone-sensitive conditions (estrogen-dependent cancers, endometriosis, uterine fibroids)

Side Effects:
- Common: Generally well-tolerated at recommended doses
- Rare at high doses: Restlessness, rapid heartbeat, vertigo, vomiting
- Very rare: Seizures (with excessive consumption of thujone-containing varieties)

Long-Term Use:
- Avoid prolonged use at high doses due to thujone content
- Spanish sage (S. lavandulifolia) is safer for long-term use as it lacks thujone
- For ongoing use, consider 2-3 week breaks between treatment periods
- Monitor for signs of thujone toxicity: restlessness, rapid heartbeat, dizziness

Special Precautions:
- Surgery: Discontinue 2 weeks before scheduled surgery (may affect blood sugar and sedation)
- Pregnancy: Avoid medicinal doses entirely
- Children: Use only culinary amounts; avoid therapeutic doses
- Elderly: Start with lower doses; monitor for interactions with medications

Primary Uses At-a-Glance

Primary: Memory and cognitive support, hot flashes and night sweats, sore throat and mouth infections

Secondary: Excessive sweating, digestive support, reducing breast milk production

Sources

Local Library:
- Chevallier, Andrew - Encyclopedia of Herbal Medicine
- Bone, Kerry - A Clinical Guide to Blending Liquid Herbs
- McIntyre, Anne - The Complete Herbal Tutor
- Bruton-Seal, Julie - The Herbalist's Bible
- Gladstar, Rosemary - Herbal Recipes for Vibrant Health
- Bartram, Thomas - Bartram's Encyclopedia of Herbal Medicine
- Hobbs, Christopher - Grow It, Heal It
- Hopman, Ellen Evert - Secret Medicines From Your Garden
- DeBaggio, Thomas - The Encyclopedia of Herbs
- Gehring, Abigail - The Illustrated Encyclopedia of Natural Remedies
- Cole, Becky - The Garden Apothecary
- Lawless, Julia - The Encyclopedia of Essential Oils

General Knowledge:
- ESCOP Monographs (European Scientific Cooperative on Phytotherapy)
- German Commission E Monographs