# Sage (Salvia officinalis)

**Canonical URL:** https://ingredients.hermeticasuperfoods.com/ingredients/sage
**Data Source:** Hermetica Superfoods Ingredient Encyclopedia
**Updated:** 2026-03-19
**Evidence Score:** 8 / 10
**Category:** European
**Also Known As:** Salvia officinalis, Common Sage, Garden Sage, Culinary Sage, True Sage, Kitchen Sage, Broadleaf Sage, Dalmatian Sage

## Overview

Sage (Salvia officinalis) contains rosmarinic acid, thujone, and terpenes that provide [antioxidant](/ingredients/condition/antioxidant) and [anti-inflammatory](/ingredients/condition/inflammation) effects. The herb elevates antioxidant enzymes like catalase and superoxide dismutase while reducing inflammatory markers.

## Health Benefits

• [Antioxidant](/ingredients/condition/antioxidant) support through elevation of catalase, manganese superoxide dismutase, and [glutathione](/ingredients/condition/detox) peroxidase enzymes (mechanism studies only)
• [Anti-inflammatory](/ingredients/condition/inflammation) activity via terpene compounds like 1,8-cineole and camphor (preclinical evidence)
• [Antimicrobial](/ingredients/condition/immune-support) properties against fungi through thujone and other monoterpenes (laboratory studies)
• Cell cycle regulation and apoptosis induction suggesting potential anticancer mechanisms (in vitro evidence only)
• DNA repair modulation and antiangiogenic effects (mechanistic studies, no human trials)

## Mechanism of Action

Sage's rosmarinic acid upregulates [antioxidant](/ingredients/condition/antioxidant) enzymes including catalase, manganese superoxide dismutase, and [glutathione](/ingredients/condition/detox) peroxidase. Terpene compounds like 1,8-cineole and camphor modulate inflammatory pathways by inhibiting [pro-inflammatory cytokine](/ingredients/condition/inflammation) production. Thujone and other volatile compounds demonstrate [antimicrobial](/ingredients/condition/immune-support) activity against fungal pathogens through membrane disruption.

## Clinical Summary

Current evidence for sage primarily comes from mechanism studies and preclinical research. [Antioxidant](/ingredients/condition/antioxidant) enzyme elevation has been demonstrated in laboratory studies but lacks human clinical validation. [Anti-inflammatory](/ingredients/condition/inflammation) effects of sage terpenes have been observed in cell culture and animal models. The [antimicrobial](/ingredients/condition/immune-support) properties against fungi show promise in laboratory settings but require clinical confirmation for therapeutic applications.

## Nutritional Profile

Sage (Salvia officinalis) is typically consumed in small culinary quantities (1-2g dried herb per serving), limiting macronutrient contribution, but concentrated extracts and medicinal doses (4-15g dried leaf/day) yield meaningful micronutrient and bioactive intake. Per 100g dried sage: Calories ~315 kcal, Protein ~10.6g, Total Fat ~12.7g (including significant linolenic acid ~4.9g and linoleic acid ~1.8g), Total Carbohydrates ~60.7g, Dietary Fiber ~40.3g (notably high, primarily insoluble). Key vitamins per 100g dried: Vitamin K ~1714 mcg (extremely high, relevant anticoagulant interaction concern), Vitamin A ~5900 IU (from beta-carotene), Vitamin C ~32.4mg, Folate ~274 mcg, Vitamin B6 ~2.69mg, Riboflavin ~0.336mg, Thiamine ~0.754mg. Key minerals per 100g dried: Calcium ~1652mg, Iron ~28.1mg, Magnesium ~428mg, Manganese ~3.13mg, Potassium ~1070mg, Zinc ~4.7mg, Copper ~0.757mg, Phosphorus ~91mg, Sodium ~11mg. Primary bioactive compounds: Essential oil constituents including alpha-thujone (18-43% of essential oil), beta-thujone (3-8.5%), 1,8-cineole/eucalyptol (5-15%), camphor (13-36%), alpha-pinene (1-7%), camphene (2-10%), borneol (1-3%), bornyl acetate (trace-2%). Phenolic diterpenes: carnosic acid (~2-7mg/g dried leaf), carnosol (~1-5mg/g dried leaf), rosmanol, and epirosmanol — these are major [antioxidant](/ingredients/condition/antioxidant) contributors. Phenolic acids: rosmarinic acid (~3-7mg/g dried leaf), caffeic acid, chlorogenic acid, and ferulic acid at lower concentrations. Flavonoids: luteolin (~0.5-1.2mg/g dried leaf), apigenin, hispidulin, salvigenin, genkwanin, and quercetin derivatives. Triterpenoids: ursolic acid (~2-5mg/g dried leaf) and oleanolic acid (~1-3mg/g dried leaf). Tannins: approximately 3-8% of dry weight, primarily ellagitannins and condensed tannins. Bioavailability notes: Thujone is lipophilic and readily absorbed but undergoes hepatic CYP2B6-mediated [metabolism](/ingredients/condition/weight-management), limiting systemic accumulation at normal culinary doses; high intake is neurotoxic (WHO provisional acceptable daily intake ~0.11mg/kg body weight for thujone). Rosmarinic acid demonstrates moderate oral bioavailability (~1.5-2 hours to peak plasma concentration) with significant phase II conjugation. Carnosic acid undergoes extensive first-pass oxidation to carnosol in vivo, complicating direct bioavailability assessment. Fat-soluble terpenoids (camphor, cineole) show improved absorption when consumed with dietary fat. Mineral bioavailability is reduced by high tannin and phytate content co-present in the dried herb matrix.

## Dosage & Preparation

No clinically studied dosage ranges are available in the current research. Essential oil yields range from 0.2–2.9% in dried leaves, with Romanian sources yielding 2.0–2.5%. Consult a healthcare provider before starting any new supplement.

## Safety & Drug Interactions

Sage is generally safe as a culinary herb but contains thujone, which can be neurotoxic in large doses. High-dose sage supplements may cause seizures, particularly in individuals with epilepsy. Sage may interact with diabetes medications by lowering blood sugar levels. Pregnant and breastfeeding women should avoid therapeutic doses due to potential uterine stimulant effects.

## Scientific Research

The research dossier lacks specific human clinical trials, RCTs, or meta-analyses for Salvia officinalis. Available evidence focuses on bioactive compound profiles and preclinical mechanisms rather than human outcome studies.

## Historical & Cultural Context

Sage has been used in global traditional medicine, particularly in Mediterranean herbal systems, for its [antimicrobial](/ingredients/condition/immune-support), [anti-inflammatory](/ingredients/condition/inflammation), and [antioxidant](/ingredients/condition/antioxidant) properties. Specific historical duration and traditional medicine systems are not detailed in available sources.

## Synergistic Combinations

Rosemary, Thyme, Oregano, Green Tea, Turmeric

## Frequently Asked Questions

### How much thujone is safe in sage supplements?

The FDA limits thujone to 10 ppm in foods, but therapeutic sage extracts may contain higher levels. Daily intake should not exceed 3-6 grams of dried sage to avoid thujone toxicity.

### Can sage interact with blood thinning medications?

Sage may enhance anticoagulant effects of warfarin and other blood thinners due to its coumarin compounds. Patients on anticoagulation therapy should consult healthcare providers before using sage supplements.

### What is the difference between common sage and other Salvia species?

Salvia officinalis (common sage) contains specific ratios of thujone, rosmarinic acid, and camphor that differ from other species. Other Salvia varieties like S. miltiorrhiza have distinct compound profiles and traditional uses.

### Does sage actually improve memory and cognitive function?

Some small human studies suggest sage extract may enhance memory performance, possibly through acetylcholinesterase inhibition. However, the evidence is limited and requires larger clinical trials for confirmation.

### Is sage extract more potent than dried sage leaves?

Standardized sage extracts concentrate active compounds like rosmarinic acid 10-50 fold compared to dried leaves. However, whole leaf preparations provide a broader spectrum of compounds that may work synergistically.

### Is sage safe to use during pregnancy and breastfeeding?

Sage supplements and concentrated extracts are generally not recommended during pregnancy due to thujone content and potential uterine stimulant effects, though culinary amounts in food are considered safe. Breastfeeding mothers should also avoid sage supplements as thujone can pass into breast milk, though occasional dietary use is typically acceptable. Always consult with a healthcare provider before using sage supplements if pregnant or nursing.

### What is the difference between sage tea, sage extract, and sage tincture?

Sage tea is made by steeping dried leaves in hot water, providing a milder, water-soluble compound profile ideal for daily wellness support. Sage extract is concentrated through solvent processing, delivering higher levels of active compounds like carnosic acid and rosmarinic acid in smaller volumes. Sage tincture uses alcohol extraction to capture both water and fat-soluble constituents, offering faster absorption and longer shelf stability compared to tea or dried leaf preparations.

### Can sage supplements cause side effects or toxicity at high doses?

High doses of sage supplements containing significant thujone levels (typically above 15 mg/dose) may cause nervous system effects including tremors, seizures, or tachycardia, particularly with prolonged use. Most quality supplements limit thujone through proper extraction and standardization to maintain safety margins. Standard culinary and supplement doses of standardized sage extract (50–300 mg daily) are considered safe for most adults, but exceeding recommended doses should be avoided.

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