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Nutropica
Sage supplement image

Sage

Last updated: May 4, 2025

Sage is a traditional herbal remedy, including species like Salvia officinalis and Salvia lavandulaefolia, used for centuries to enhance cognitive function. Its active compounds, like terpenes and phenolics, interact with brain mechanisms to improve memory and thinking skills. Studies, including systematic reviews and controlled trials, show Sage extracts can significantly benefit working memory and task accuracy in healthy adults.

Table of Contents

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Categories & Effectiveness

Cognition

Working Memory

7/10

Strong evidence of effectiveness

Memory & Recall

4/10

Moderate evidence of effectiveness

Mental Acuity

4/10

Moderate evidence of effectiveness

Dosage & Side Effects

Recommended Dosage

A dosage of 600 mg daily of a specific Sage combination extract (CogniviaTM) was used effectively in a 29-day clinical study involving healthy adults. This study observed benefits with this specific amount, but optimal dosages may vary depending on the extract and individual. Always start with lower doses to assess tolerance, especially as general guidelines for different Sage preparations are still being established.

Benefits by Use Case

Enhance Working Memory

Improves performance on tasks requiring short-term information holding and manipulation, like Corsi Blocks and Numeric Working Memory tests. Effects were observed both shortly after taking it and with consistent daily use over a month.

Improve Task Accuracy

Increases accuracy in cognitive tasks, including recalling names associated with faces. Benefits were noted both acutely (within hours) and chronically (after 29 days of supplementation).

Support Recall

Aids in recalling information, specifically demonstrated in name-to-face recall tasks in studies. Consistent use over several weeks showed significant improvements compared to placebo.

Mechanism of Action

Sage contains various natural compounds, notably terpenes (like those in Salvia lavandulaefolia) and phenolics (like polyphenols from Salvia officinalis). These phytochemicals are believed to interact with multiple biological pathways relevant to brain function. While the exact interactions are complex, they collectively contribute to observed improvements in cognitive performance, particularly memory and attention processes.

Frequently Asked Questions

Summary & Expert Opinion

Sage, particularly Salvia officinalis and Salvia lavandulaefolia, stands out as a well-regarded herb with a strong tradition and growing scientific evidence supporting its cognitive benefits. Its key strengths lie in enhancing working memory, task accuracy, and recall, with effects demonstrated both shortly after consumption and with sustained daily use. Healthy adults aged 30-60 seeking cognitive support, especially for memory and focus during tasks, may find Sage beneficial based on current research. However, individuals should be mindful that much recent research focuses on specific extracts (like CogniviaTM), and more studies are needed to compare different Sage preparations directly.

Research Studies

Systematic Review of Clinical Trials Assessing Pharmacological Properties of Salvia Species on Memory, Cognitive Impairment and Alzheimer's Disease (2014)

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Source

Evidence of Benefits from Herbal Preparations for Improving Cognition and Behavioral and Psychological Symptoms of Dementia in the Elderly (2012)

Source

The Acute and Chronic Cognitive Effects of a Sage Extract: A Randomized, Placebo Controlled Study in Healthy Humans

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Source

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