Updated December 15, 2022
Medically reviewed by Elena Klimenko, MD
Photo Source: Unsplash,
Sage (Salvia) is an evergreen perennial shrub that is often used for culinary, medicinal, and ornamental purposes. It is used as a spice and a way to improve health in traditional medicine.
Sage has a long history of use in Egyptian, Roman, and Greek medicine, as well as in Native American healing traditions. Dried sage is burned to heal, protect, increase wisdom, and boost defense against disease.
Some well-known species of sage include common sage, white sage, Spanish sage, and Chinese sage. The botanical term for common sage is Salvia officinalis.
Benefits of Sage Supplements
Dried sage leaves can be used in cooking as a spice. Sage can also be taken internally as a liquid, spray, lozenge, capsule, or tablet.1
The phenolic compounds in sage may have an antioxidant effect and reduce free radicals.2 Rosmarinic acid and carnosic acid are two compounds in sage that are particularly associated with an antioxidant effect.
Some of the purported benefits of using sage internally:3
Relieving headache and sore throat pain
Reducing oxidative stress in the body
Protecting against free radical damage4
Reducing inflammation
Protecting against bacterial and viral infections
Supporting digestion
Protecting against memory loss
Reducing depression or improving mood
Note that while there is some research evidence to support these benefits, it remains preliminary. Many of these findings have not been observed in studies with human participants; more research is needed.
Benefits of Burning Sage
Burning sage involves burning sage leaves and letting the smoke purify the air in your home. The purpose of burning sage differs slightly from the reasons for taking it internally.
Poor air quality may be linked to various health conditions. In this way, burning sage is seen as a cost-effective way to help purify the air. This is because sage is thought to have antimicrobial properties that help kill bacteria, viruses, and fungi.6
Keep in mind that burning sage creates smoke, which can cause health problems for individuals who are prone to asthma and other respiratory conditions.
Some alternative medicine practitioners believe that burning sage, or taking it internally, can help release negative energy. In addition to burning sage, some people use sage cleansing sprays in their homes. Practitioners of complementary and alternative medication suggest that burning sage is believed to:
How to Burn Sage
While there is a relative lack of evidence supporting this practice, a few drawbacks are associated with burning sage in your home. It may be a helpful practice to help create a relaxing, pleasant atmosphere that can be used alongside other helpful practices such as meditation or mindfulness.
Where to Find Sage for Burning
You can also grow your own sage and dry it for burning. Trim the sage rather than pulling it out by the root. Do not cut stems from the plant until you are sure that it can sustain itself and will not die after you cut it. After cutting the sage, gather it in a bundle, tie it, and hang it in a dry place. It is dry enough when it crackles when squeezed.
Traditional users of sage believe that intentions matter when burning sage and, therefore, usually suggest purchasing sage from a trusted seller. As a beginner, your best bet is to purchase a pre-wrapped bundle or stick of white sage.
If you want to burn sage, be sure that you rely on ethically sourced material. While not currently considered endangered, experts are concerned about the future of white sage due to overharvesting.8
Sage Burning Step-by-Step
To begin, you will need something in which to burn the sage. This could be an incense tray or a bowl to catch the ashes as the sage burns. You could also purchase a sage burner. Fill it with earth or sand. Don't use a flammable container, and keep water on hand.
Open a window or door before you start burning the sage. This allows the smoke to exit your house.
Put the sage in the burning container and light it. Let it burn for several seconds and then blow it out so that it keeps smoking. If it stops emitting smoke, try lighting it again.
If you are using the sage for spiritual purposes, set an intention for what you are doing. For example, you might say "Let this be the day that changes start to take place."
Walk to each room you wish to purify and let the smoke enter it. Do not allow any space to fill with too much smoke. Avoid inhaling the smoke directly.
A Note on Cultural Appropriation
It is important to note that using Palo Santo, white sage, and other sacred herbs in smudging practices is often considered a form of cultural appropriation when performed by non-Indigenous people. It is essential to consider the cultural history and understand the effects of such practices on the oppression and erasure of Indigenous people and cultures.
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