Written by Ryan Raman, MS, RD
Medically reviewed by Debra Rose Wilson, Ph.D., MSN, R.N., IBCLC, AHN-BC, CHT — Written by Adrian White — Updated on June 22, 2020
December 14, 2018
Source: Health Line
Photo Source: Unsplash, Gina Rose Stewart
Sage is a staple herb in various cuisines around the world. Its other names include common sage, garden sage and Salvia officinalis. It belongs to the mint family, alongside other herbs like oregano, rosemary, basil and thyme (1Trusted Source). Sage has a strong aroma and earthy flavor, which is why it’s typically used in small amounts. Even so, it’s packed with a variety of important nutrients and compounds. Sage is also used as a natural cleaning agent, pesticide and ritual object in spiritual sage burning or smudging.
This green herb is available fresh, dried or in oil form — and has numerous health benefits.
Here are 12 surprising health benefits of sage.
1. High in Several Nutrients
Sage packs a healthy dose of vitamins and minerals.
One teaspoon (0.7 grams) of ground sage contains (2Trusted Source):
Calories: 2
Protein: 0.1 grams
Carbs: 0.4 grams
Fat: 0.1 grams
Vitamin K: 10% of the reference daily intake (RDI)
Iron: 1.1% of the RDI
Vitamin B6: 1.1% of the RDI
Calcium: 1% of the RDI
Manganese: 1% of the RDI
As you can see, a small amount of sage packs 10% of your daily vitamin K needs (2Trusted Source). Sage also contains small amounts of magnesium, zinc, copper and vitamins A, C and E. What’s more, this aromatic spice houses caffeic acid, chlorogenic acid, rosmarinic acid, ellagic acid and rutin — all of which play a role in its beneficial health effects (3Trusted Source). Since it’s consumed in tiny amounts, sage provides only minuscule amounts of carbs, calories, protein and fiber.
SUMMARYSage is rich in nutrients — especially vitamin K — despite being low in calories. One teaspoon (0.7 grams) boasts 10% of your daily vitamin K needs.
2. Loaded With Antioxidants Antioxidants are molecules that help fortify your body’s defenses, neutralizing potentially harmful free radicals that are linked to chronic diseases (4Trusted Source). Sage contains over 160 distinct polyphenols, which are plant-based chemical compounds that act as antioxidants in your body (5Trusted Source). Chlorogenic acid, caffeic acid, rosmarinic acid, ellagic acid and rutin — all found in sage — are linked to impressive health benefits, such as a lower risk of cancer and improved brain function and memory (1Trusted Source, 3Trusted Source). One study found that drinking 1 cup (240 ml) of sage tea twice daily significantly increased antioxidant defenses. It also lowered both total cholesterol and “bad” LDL cholesterol, as well as raised “good” HDL cholesterol (6Trusted Source).
SUMMARYSage is loaded with antioxidants that are linked to several health benefits, including improved brain function and lower cancer risk. 3. May Support Oral Health Sage has antimicrobial effects, which can neutralize microbes that promote dental plaque. In one study, a sage-based mouthwash was shown to effectively kill the Streptococcus mutans bacteria, which is notorious for causing dental cavities (7Trusted Source, 8Trusted Source). In a test-tube study, a sage-based essential oil was shown to kill and halt the spread of Candida albicans, a fungus that may also cause cavities (9Trusted Source, 10Trusted Source). One review noted that sage may treat throat infections, dental abscesses, infected gums and mouth ulcers. However, more human research is needed to make comprehensive recommendations (11).
SUMMARYSage has antimicrobial properties that may kill microbes that encourage the growth of dental plaque. 4. May Ease Menopause Symptoms During menopause, your body experiences a natural decline in the hormone estrogen. This can cause a wide range of unpleasant symptoms. Symptoms include hot flashes, excessive sweating, vaginal dryness and irritability. Common sage was traditionally used to reduce menopause symptoms (12Trusted Source). It’s believed that compounds in sage have estrogen-like properties, allowing them to bind to certain receptors in your brain to help improve memory and treat hot flashes and excessive sweating (13Trusted Source). In one study, daily use of a sage supplement significantly reduced the number and intensity of hot flashes over eight weeks (14Trusted Source).
SUMMARYSage may help reduce the intensity and frequency of menopause symptoms, such as hot flashes and irritability.
5. May Reduce Blood Sugar Levels The leaves of common sage have been used traditionally as a remedy against diabetes. Human and animal research indicates that it may help lower blood sugar levels. In one study, sage extract reduced blood glucose levels in rats with type 1 diabetes by activating a specific receptor. When this receptor is activated, it can help clear excess free fatty acids in the blood, which in turn improves insulin sensitivity (15Trusted Source, 16Trusted Source). Another study in mice with type 2 diabetes found that sage tea acts like metformin — a drug prescribed to manage blood sugar in people with the same disease (17Trusted Source). In humans, sage leaf extract has been shown to lower blood sugar and improve insulin sensitivity with a similar effect as rosiglitazone, another anti-diabetes drug (18Trusted Source). However, there is still not enough evidence to recommend sage as a diabetes treatment. More human research is needed.
SUMMARYWhile sage may lower blood sugar levels by increasing insulin sensitivity, more human research is needed. 6. May Support Memory and Brain Health Sage can help support your brain and memory in several ways. For one, it’s loaded with compounds that can act as antioxidants, which have been shown to buffer your brain’s defense system (19Trusted Source, 20Trusted Source). It also appears to halt the breakdown of the chemical messenger acetylcholine (ACH), which has a role in memory. ACH levels appear to fall in Alzheimer’s disease (21Trusted Source, 22Trusted Source). In one study, 39 participants with mild to moderate Alzheimer’s disease consumed either 60 drops (2 ml) of a sage extract supplement or a placebo daily for four months. Those taking the sage extract performed better on tests that measured memory, problem-solving, reasoning and other cognitive abilities (21Trusted Source). In healthy adults, sage was shown to improve memory in low doses. Higher doses also elevated mood and increased alertness, calmness and contentedness (23Trusted Source). In both younger and older adults, sage appears to improve memory and brain function (24Trusted Source, 25Trusted Source).
SUMMARYStudies show that sage may improve memory, brain function and symptoms of Alzheimer’s disease.
7. May Lower ‘Bad’ LDL Cholesterol Every minute, more than one person in the US dies from heart disease (26Trusted Source). High “bad” LDL cholesterol is a key heart disease risk factor, affecting one in three Americans (27Trusted Source). Sage may help lower “bad” LDL cholesterol, which can build up in your arteries and potentially cause damage. In one study, consuming sage tea twice daily lowered “bad” LDL cholesterol and total blood cholesterol while raising “good” HDL cholesterol after just two weeks (6Trusted Source). Several other human studies illustrate a similar effect with sage extract (28Trusted Source, 29Trusted Source, 30Trusted Source).
SUMMARYIntake of sage and sage products have been shown to lower “bad” LDL cholesterol levels and raise “good” HDL cholesterol levels. 8. May Protect Against Certain Cancers Cancer is a leading cause of death in which cells grow abnormally. Interestingly, animal and test-tube studies demonstrate that sage may fight certain types of cancer, including those of the mouth, colon, liver, cervix, breast, skin and kidney (31Trusted Source, 32Trusted Source, 33Trusted Source, 34Trusted Source, 35Trusted Source, 36Trusted Source, 37Trusted Source, 38Trusted Source, 39Trusted Source, 40Trusted Source). In these studies, sage extracts not only suppress the growth of cancer cells but also stimulate cell death. While this research is encouraging, human studies are needed to determine whether sage is effective at fighting cancer in humans.
SUMMARYTest-tube and animal research suggest that sage may fight certain cancer cells, though human research is needed.
9–11. Other Potential Health Benefits
Sage and its compounds are linked to several other health benefits.
However, these benefits have not been extensively researched.
May alleviate diarrhea: Fresh sage is a traditional remedy for diarrhea. Test-tube and animal studies found that it contains compounds that may alleviate diarrhea by relaxing your gut (41, 42).
May support bone health: Vitamin K, which sage offers in large amounts, plays a role in bone health. A deficiency in this vitamin is linked to bone thinning and fractures (2, 43Trusted Source).
May combat skin aging: Several test-tube studies suggest that sage compounds may help fight signs of aging, such as wrinkles (44Trusted Source, 45Trusted Source).
SUMMARYSage has been linked to other potential health benefits, such as relieving diarrhea, supporting bone health and combatting skin aging.
12. Easy to Add to Your Diet
Sage comes in several forms and can be used in a variety of ways.
Fresh sage leaves have a strong aromatic flavor and are best used sparingly in dishes.
Here are some ways you can add fresh sage to your diet:
Sprinkle as a garnish on soups.
Mix into a stuffing in roast dishes.
Combine chopped leaves with butter to make sage butter.
Add chopped leaves to tomato sauce.
Serve it with eggs in an omelet.
Dried sage is often preferred by cooks and comes ground, rubbed or in whole leaves.
Here are some ways you can use dried sage:
As a rub for meats.
As a seasoning for roasted vegetables.
Combined with mashed potatoes or squash for a more earthy flavor.
You can also purchase sage products, such as sage tea and sage extract supplements. SUMMARYSage is incredibly versatile and easy to add to soups, stews and baked dishes. It’s available fresh, dried or ground.
Does It Have Side Effects? Sage is considered safe with no reported side effects (46Trusted Source). However, some people are concerned about thujone, a compound found in common sage. Animal research has found that high doses of thujone may be toxic to the brain (47Trusted Source). That said, there is no good evidence that thujone is toxic to humans (48Trusted Source). What’s more, it’s nearly impossible to consume toxic amounts of thujone through foods. However, drinking too much sage tea or ingesting sage essential oils — which should be avoided in any case — may have toxic effects.
To be on the safe side, limit sage tea consumption to 3–6 cups a day (47Trusted Source). Otherwise, if you are concerned about thujone in common sage, then you can simply consume Spanish sage instead, as it does not contain thujone (46Trusted Source).
SUMMARYSage is safe to eat and has no reported side effects, though consuming sage essential oils or too much sage tea may be linked to adverse effects.
The Bottom Line
Sage is an herb with several promising health benefits.
It’s high in antioxidants and may help support oral health, aid brain function and lower blood sugar and cholesterol levels.
This green spice is also easy to add to almost any savory dish. It can be enjoyed fresh, dried or as a tea.
Written by Ryan Raman, MS, RD on December 14, 2018
11 Benefits of Burning Sage, How to Get Started, and More
Purifying
Symptom relief
Spirituality
Release negativity
Cleanse or charge objects
Mood booster
Stress relief
Sleep quality
Brain booster
Energy booster
Aromatherapy
What you need
Preparation
3 smudging techniques
Post-smudge cleanup
Potential risks
Takeaway
Where did the practice originate? Burning sage — also known as smudging — is an ancient spiritual ritual. Smudging has been well established as a Native American cultural or tribal practice, although it isn’t practiced by all groups. We have the traditions of many Native American peoples to thank for its use. This includes the Lakota, Chumash, Cahuilla, among others. Many other cultures around the world share similar rituals. Read on to learn more about the benefits of burning sage and how you can use it to improve your overall well-being.
1. It may be purifying The most-used types of sage have antimicrobial properties. This means they keep infectious bacteria, viruses, and fungi at bay. White prairie sage (Artemisia ludoviciana) is both antimicrobial and antibacterialTrusted Source. White sage (Salvia apiana) is also antimicrobial. And both have been shown to repel insects. Beliefs that burning sage clears out spiritual impurities, pathogens, and even insects have been fundamental to the practice of smudging.
2. It may help relieve the symptoms of some conditions
It turns out that sage may help clear the air of lots more than bugs and bacteria.
Though scientifically unproven, burning sage is thought to release negative ions. This is said to help neutralize positive ions.
Common positive ions are allergens like:
pet dander
pollution
dust
mold
If this is the case, burning sage may be a blessing for those with asthma, allergies, bronchitis, and other respiratory conditions. But inhaling the smoke during the smudging can aggravate any respiratory condition. Wait until the smoke clears before going into the room. 3. It can be a spiritual tool Smudging has long been used to connect to the spiritual realm or enhance intuition. For healers and laypeople in traditional cultures, burning sage is used to achieve a healing state — or to solve or reflect upon spiritual dilemmas. This may have some scientific basis, too. Certain types of sage, including salvia sages and white prairie sage, contain thujone. Research shows that thujone is mildly psychoactive. It’s actually found in many plants used in cultural spiritual rituals to enhance intuition. 4. It may help dispel negative energy Smudging may also be used as a ritual tool to rid yourself — or your space — of negativity. This includes past traumas, bad experiences, or negative energies from others. This may help you establish a positive environment for meditation or another ritual. Choosing to sit and let go of negative thoughts in a ritual like this sets your intention and dedication to self-improvement. Choosing to engage in ritual can be the beginning of your change in mindset.
5. It can cleanse or empower specific objects
Burning sage creates fragrant smoke central to smudging’s benefits. You can use this incense to smudge yourself or specific spaces. Or according to some sources, you can smudge specific objects.
This can be useful with new purchases, gifts, or secondhand items. However, any item can be smudged.
If you have any concern with negative history or energy attached to a new or unfamiliar object, smudging may help bring peace of mind and make the object more sacred to you.
6. It may help improve your mood Tradition suggests that smudging can literally lift one’s spirits to banish negativity. Some research supports this. A 2014 study documented white prairie sage (also known as estafiate) as an important traditional remedy for treating anxiety, depression, and mood disorders in certain cultures.
7. It may help soothe stress If burning sage can lift one’s mood, it could also be a great ally against stress. A 2016 research project for the University of Mississippi established that white sage (Salvia apiana) is rich in compounds that activate certain receptors in the brain. These receptors are responsible for elevating mood levels, reducing stress, and even alleviating pain. 8. It may improve the quality of your sleep Smudging has been traditionally used to safeguard against negativity that could interfere with sleep. Some research suggests that sage contains compounds that could help ease insomnia. Classic garden sage (Salvia officinalis) is sometimes burned like white sage. It’s also been used to improve sleep and soothe anxiety.
9. It may help boost cognition In addition to dissipating negative energy, improving mood, and strengthening intuition, smudging with sage might improve your memory and focus. A 2016 review of studiesTrusted Source noted that evidence for Salvia’s cognitive-enhancing benefits are promising — perhaps to treat dementia and Alzheimer’s disease. Still, more research is needed.
10. It may help boost your energy levels Ridding the body, objects, and spaces of bad energy can help welcome in newer, fresher, and more positive energies. In a way, this could have an energizing effect and help with fatigue. Some sagelike species closely related to white prairie sage are also used for smudging. Many have documented antifatigue uses.
11. It can create an uplifting fragrance
For some, this may be the best of all benefits: Sage is a lovely incense with a divine aroma, pure and simple.
It also works great as a chemical-free air freshener or odor controller.
What you need
The practice of burning sage or smudging is fairly simple, with few necessary tools.
Basic tools include:
a sage bundle (or smudge stick)
some recommend a seashell or bowl of ceramic, clay, or glass to hold burning sage or capture ash
some recommend matches over a manufactured lighter
optional feather or fan for fanning smoke
There are many types of sage usable for smudging. Traditional examples include:
white sage (Salvia apiana)
other Salvia species
white prairie sage or estafiate (Artemisia ludoviciana)
other Artemisia species
How to prepare for a smudge
Before burning sage, some recommend setting intentions if smudging for spiritual, energetic, and negativity clearing purposes. Remove animals or people from the room.
It’s also important to leave a window open before, during, and after smudging. This allows smoke to escape.
Some believe smoke also takes impurities and negative energy with it — so don’t skip this step.
How to smudge your living space, an object, and more
These steps apply whether you’re smudging yourself, your home, or an object. You can smudge any of these as often as you’d like.
Light the end of a sage bundle with a match. Blow out quickly if it catches on fire.
The tips of the leaves should smolder slowly, releasing thick smoke. Direct this smoke around your body and space with one hand while holding the bundle in the other.
Allow the incense to linger on the areas of your body or surroundings you’d like to focus on. Using a fan or feather can also help direct the smoke, though this is optional.
Allow the ash to collect in a ceramic bowl or shell.
Smudge your home or living space In this instance, direct sage smoke over all surfaces and spaces in your home or living area. Be thorough. Some recommend working in a clockwise direction around your home, ending back where you started, especially for spiritual purposes. Others recommend counterclockwise. Do what feels best for your situation and follow your intuition. Smudge an object Direct smoke around and over the object of your choice. This can be done to a new item, such as jewelry, furniture, or clothing, to protect or dispel it of negative energy. Items related to negative experiences or memories may also be smudged. Some people burn sage over special objects, to acknowledge the object with sacred meaning. Aromatherapy You can also light and burn sage to improve odor, fragrance, and mood. Simply waft sage smoke in and around your home. You can place the bundle in a fireproof bowl or burner and allow it to smoke for a while.
What to do after a smudge Make sure your smudge stick is completely extinguished. You can do this by dabbing the lit end into a small bowl of ash or sand. Check the end closely to make sure there are no more embers burning. Once it’s completely put out, store it in a safe, dry place out of the sun.
Are there any side effects or risks? When done correctly and respectfully, smudging is completely safe and the effects last after the smoke clears. Be careful with sage when it’s lit. If you aren’t careful, burns and even fire is possible. Have water nearby. Never leave burning sage unattended. Make sure to put your sage bundle out completely after every use. Setting off smoke alarms is common. Consider this if smudging in a public building. People with asthma and other respiratory conditions may be more sensitive to the smoke and have adverse reactions. Always leave a window open while smudging. Inhaling smoke can be hazardous to your health.
The bottom line Burning sage has many benefits as a spiritual practice. Some research supports certain health benefits of sage, such as antimicrobial properties and enhanced alertness, but more research is needed. There is very little research on smudging as a practice beyond the cultural practice of the ritual. Keep in mind: Burning sage is a sacred religious practice in some Native American cultures. Treat the ritual with respect.
Last medically reviewed on October 25, 2019
***This article was written by a medical professional NOT a religious leader. Consult your religious lader prior to smudging. How can sage improve your health? Why? How can you introduce it to your diet?
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