12 Surprising Health Benefits of Sage

Sage is a staple herb in various cuisines worldwide. Known for its strong aroma and earthy flavor, it is typically used in small amounts but is packed with important nutrients and compounds. Sage, also called common sage, garden sage, or *Salvia officinalis*, belongs to the mint family, along with herbs like oregano, rosemary, basil, and thyme. Besides its culinary uses, sage is also a natural cleaning agent, pesticide, and is used in spiritual practices such as smudging. Available in fresh, dried, or oil form, sage offers numerous health benefits.

1. High in Several Nutrients

Sage contains a range of essential vitamins and minerals. A teaspoon (0.7 grams) of ground sage provides:

- Calories: 2

- Protein: 0.1 grams

- Carbs: 0.4 grams

- Fat: 0.3 grams

- Fiber: 0.3 grams

- Vitamin K: 12 mcg (10% DV)

- Iron: 0.2 mg (1.1% DV)

- Vitamin B6: 0.02 mg (1.2% DV)

- Calcium: 12 mg (<1% DV)

- Manganese: 0.02 mg (<1% DV)

In addition to vitamins K, B6, and minerals, sage contains powerful antioxidants like caffeic acid, rosmarinic acid, and rutin, which contribute to its health benefits.

2. Loaded with Antioxidants

Sage houses over 160 distinct polyphenols, which act as antioxidants. Studies show that drinking sage tea can increase antioxidant levels in the blood and improve cholesterol levels by lowering “bad” LDL cholesterol and raising “good” HDL cholesterol.

3. May Support Oral Health

Sage's antimicrobial properties may help protect against harmful bacteria in the mouth. A sage-based mouthwash has been shown to reduce dental plaque and kill bacteria such as *Streptococcus mutans* and *Candida albicans*, which can cause cavities.

4. May Ease Menopause Symptoms

Sage has been traditionally used to alleviate menopause symptoms like hot flashes, excessive sweating, and irritability. Its compounds may mimic estrogen and improve symptoms related to hormonal changes.

5. May Reduce Blood Sugar Levels

Sage has been used as a traditional remedy for diabetes. Some studies suggest that sage extract can reduce blood sugar levels by activating receptors that improve insulin sensitivity. However, more human research is needed.

6. May Support Memory and Brain Health

Sage has been linked to improved memory and cognitive function. It prevents the breakdown of acetylcholine (ACH), a chemical involved in memory. Studies show that sage extract can benefit both healthy adults and those with mild to moderate Alzheimer’s disease by enhancing memory and alertness.

7. May Lower ‘Bad’ LDL Cholesterol

Consuming sage tea may help reduce “bad” LDL cholesterol and total cholesterol levels while raising “good” HDL cholesterol, potentially improving heart health.

8. May Protect Against Certain Cancers

While more research is needed, animal and test-tube studies suggest that sage extracts may suppress cancer cell growth and promote cancer cell death.

9. May Alleviate Diarrhea

Sage has been used to relieve diarrhea due to its ability to relax the gut. Animal studies support this traditional use.

10. May Combat Skin Aging

Sage contains compounds that may help combat signs of aging. Test-tube studies suggest that these compounds may protect skin cells and prevent premature aging.

11. May Aid in Weight Loss

Sage tea is often consumed for its potential weight loss benefits due to its metabolism-boosting properties.

12. Easy to Add to Your Diet

Sage can be added to your diet in various ways. Fresh leaves can be used as a garnish for soups, added to stuffings, or combined with butter for a savory spread. Dried sage is often used as a rub for meats or seasoning for vegetables. Sage is also available as tea or in supplement form. However, excessive consumption of sage essential oils or tea should be avoided due to possible toxic effects. Limit sage tea to 3–6 cups per day to stay on the safe side.

Sage is an herb with numerous health benefits. It's high in antioxidants and may support oral health, brain function, lower blood sugar and cholesterol levels, and ease menopause symptoms. Sage is a versatile herb that can be enjoyed fresh, dried, or in tea, making it easy to incorporate into your diet for a boost in health.