Sage
Description
Sage, derived from the Salvia plant family, has a rich history as both a culinary herb and a traditional medicine. Known for its distinctive aroma and flavor, sage is also recognized for its potential health benefits, particularly in enhancing cognitive function and managing menopausal symptoms. This article provides a comprehensive overview of sage, exploring its uses, benefits, potential side effects, and the science behind its effects, offering a balanced perspective for informed decision-making.
Quick Overview: Sage At-a-Glance
- Key Benefits: May improve memory and cognitive function, reduce hot flashes and night sweats.
- Primary Mechanism: Contains compounds that may influence brain function and hormone balance.
- Best For: Individuals seeking natural support for memory, cognitive acuity, or menopausal symptom relief.
- Typical Dose Range: 280-1500mg of sage extract daily, or several cups of sage tea.
- Key Caution/Consideration: High doses or long-term use may be unsafe due to thujone content.
Table of Contents
Categories & Effectiveness
Learn about our rating methodologyCognition
working memory
7/10Strong evidence of effectiveness
Memory & Recall
4/10Moderate evidence of effectiveness
Mental Acuity
4/10Moderate evidence of effectiveness
Dosage & Side Effects
Recommended Dosage
Sage is commonly used as a spice in cooking, providing flavor to various dishes. As a medicinal supplement, common sage extract has been used in doses ranging from 280-1500 mg daily for up to 12 weeks. Sage is also available in various forms, including essential oils, creams, ointments, sprays, and mouth rinses. It's crucial to consult with a healthcare provider to determine the most suitable product and dosage for specific health needs. Key Dosage Tip: Start with a lower dose to assess tolerance and gradually increase as needed.
Potential Side Effects
Sage is generally considered safe when consumed in food amounts. However, high doses or long-term use may be unsafe due to the presence of thujone, a chemical compound found in some sage species. Excessive thujone can lead to seizures and damage to the liver and nervous system. Potential side effects may include restlessness, headache, irritability, stomach upset, and dizziness. Use cautiously if you have a seizure disorder or are pregnant.
Bioavailability & Half-Life
Specific bioavailability and half-life data for sage are limited. However, it is known that sage contains various active compounds, including terpenes and phenolics, which contribute to its potential health benefits. The absorption and metabolism of these compounds can vary depending on the form of sage consumed (e.g., extract, tea, essential oil) and individual factors.
Interactions & Stacks
Avoid combining sage with anticholinergic drugs, as sage can increase acetylcholine levels, potentially reducing the effectiveness of these medications. Spanish sage may have estrogen-like effects, so use caution when combining it with estrogen pills. Sage may also interact with drugs metabolized by the liver, including CYP2C19, CYP2C9, CYP2D6, CYP2E1, and CYP3A4 substrates, potentially altering their effects. Always consult with a healthcare professional before combining sage with any medications.
Recommended Products
Urban ReLeaf Sage Smudging Salts with Lavender Oil ! Safe & Smokeless Smudge Cleanse Protect Bless Anointing. Fresh from USA! 100% Natural, Vegan.
(92)
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Milk Frother Handheld Rechargeable, Frother Wand Drink Mixer Electric Whisk for Coffee, Detachable With 3 Stainless Whisks, Hand Mixer for Lattes, Cappuccino, Matcha, No Stand, Sage Green
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Dosey Travel Pill Case & Easy-Slide Pill Pouches - Vegan Leather Daily Pill Organizer with 7 Airtight Pill Pockets for Medicine Storage & Protection - Stylish Pill Sorter & Medication Organizer - SAGE
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As an Amazon Associate we earn from qualifying purchases. Prices and availability are accurate as of the date/time indicated and are subject to change.
Benefits by Use Case
Enhanced Cognitive Function
Sage may improve memory and thinking skills in healthy adults by affecting chemical imbalances in the brain. However, the effects of sage aromatherapy are unclear.
Menopausal Symptom Relief
Common sage extract may improve some symptoms of menopause, especially hot flashes, night sweats, and sleep problems. Reviews show reduction of hot flashes and night sweats.
Mechanism of Action
Sage's mechanism of action is multifaceted and involves various compounds. In simple terms, sage contains compounds that may influence brain function by affecting neurotransmitter activity and protecting against oxidative stress. It may also impact hormone balance, contributing to its potential benefits for menopausal symptoms. Further research is needed to fully elucidate the specific mechanisms involved.
Frequently Asked Questions
Where to Buy Sage
Based on quality, price, and customer reviews, here are our top recommended Sage supplements:
Milk Frother Handheld Rechargeable, Frother Wand Drink Mixer Electric Whisk for Coffee, Detachable With 3 Stainless Whisks, Hand Mixer for Lattes, Cappuccino, Matcha, No Stand, Sage Green
(842)
- Rated 4.4 stars by 842 customers
- Premium quality ingredients
$26.99
Dosey Travel Pill Case & Easy-Slide Pill Pouches - Vegan Leather Daily Pill Organizer with 7 Airtight Pill Pockets for Medicine Storage & Protection - Stylish Pill Sorter & Medication Organizer - SAGE
(107)
- Rated 4.3 stars by 107 customers
- Premium quality ingredients
$22.00
Urban ReLeaf Sage Smudging Salts with Lavender Oil ! Safe & Smokeless Smudge Cleanse Protect Bless Anointing. Fresh from USA! 100% Natural, Vegan.
(92)
- Rated 4.4 stars by 92 customers
- Premium quality ingredients
$13.89
As an Amazon Associate we earn from qualifying purchases. Prices and availability are accurate as of the date/time indicated and are subject to change.
Summary & Expert Opinion
For the general user: Sage offers potential benefits for improving memory and cognitive function, as well as managing menopausal symptoms like hot flashes and night sweats. It's generally safe when consumed in food amounts, but high doses or long-term use should be avoided due to potential side effects from thujone. Recommendation: Consider sage as a natural supplement for cognitive support or menopausal symptom relief, but always consult with a healthcare professional and start with a lower dose to assess tolerance.
In-Depth Technical Analysis: Sage's cognitive benefits are thought to be related to its cholinesterase-inhibiting properties, which can increase acetylcholine levels in the brain, a neurotransmitter crucial for memory and learning. Specific compounds like rosmarinic acid also exhibit antioxidant and anti-inflammatory effects, protecting brain cells from damage. The impact on menopausal symptoms may be due to sage's influence on estrogen receptors, helping to regulate hormonal imbalances. However, the thujone content in certain sage species raises safety concerns. Thujone is a GABA receptor antagonist, meaning it can block the inhibitory effects of GABA, a neurotransmitter that promotes relaxation and reduces neuronal excitability. Excessive thujone can lead to seizures and neurotoxicity. Therefore, it's crucial to choose sage products with low thujone levels and to avoid high doses or long-term use. Further research is needed to fully understand the specific mechanisms of action and to determine the optimal dosage and safety profile of sage for various health conditions.
In-Depth Technical Analysis: Sage's cognitive benefits are thought to be related to its cholinesterase-inhibiting properties, which can increase acetylcholine levels in the brain, a neurotransmitter crucial for memory and learning. Specific compounds like rosmarinic acid also exhibit antioxidant and anti-inflammatory effects, protecting brain cells from damage. The impact on menopausal symptoms may be due to sage's influence on estrogen receptors, helping to regulate hormonal imbalances. However, the thujone content in certain sage species raises safety concerns. Thujone is a GABA receptor antagonist, meaning it can block the inhibitory effects of GABA, a neurotransmitter that promotes relaxation and reduces neuronal excitability. Excessive thujone can lead to seizures and neurotoxicity. Therefore, it's crucial to choose sage products with low thujone levels and to avoid high doses or long-term use. Further research is needed to fully understand the specific mechanisms of action and to determine the optimal dosage and safety profile of sage for various health conditions.
Research Studies
Systematic Review of Clinical Trials Assessing Pharmacological Properties of Salvia Species on Memory, Cognitive Impairment and Alzheimer's Disease (2014)
cognitive improvement
Memory Enhancement
Evidence of Benefits from Herbal Preparations for Improving Cognition and Behavioral and Psychological Symptoms of Dementia in the Elderly (2012)
The Acute and Chronic Cognitive Effects of a Sage Extract: A Randomized, Placebo Controlled Study in Healthy Humans
accuracy
Cognition
recall
+1 more
