What is Sage (Salvia officinalis) used for?

Sage is used as an herbal supplement for cognitive support, menopausal symptom relief such as hot flashes, and antioxidant and anti-inflammatory effects.

What are the main active compounds in sage?

Commonly discussed compounds include rosmarinic acid and other polyphenols. Some sage preparations may also contain thujone, which is relevant for safety.

What is a typical sage extract dosage?

Many supplements provide about 280–600 mg of sage extract per day, depending on the product and intended use. Follow the label and consider starting at the lower end.

Is sage safe to take daily?

Sage is generally well tolerated in typical supplemental amounts, but concentrated products can vary in thujone content. People who are pregnant, breastfeeding, or have seizure disorders should consult a clinician before use.

Can sage interact with medications?

It may interact with medicines that affect the nervous system or hormones, and it could add to the effects of other supplements with similar actions. If you take prescription medications, check with a pharmacist or clinician before starting sage.

313 science-backed nutrients

3251 sources considered

Evidence-graded information

Explore by goal or category

Find a nutrient

313 nutrients total

Vitamin B

Vitamin B1 (Thiamine)

Vitamin B2 (Riboflavin)

Vitamin B3 (Niacin)

Vitamin B5 (Pantothenic Acid)

Vitamin B6 (Pyridoxine)

Vitamin B7 (Biotin)

Vitamin B9 (Folic Acid)

Vitamin B12 (Methylcobalamin)

Vitamin B12 (Cobalamin)

Vitamin A & Carotenoids

Vitamin C

Vitamin D

Vitamin E

Vitamin K

Vitaminoids

Trimethylglycine (Betaine)

NMN (Nicotinamide Mononucleotide)

Pyrroloquinoline Quinone (PQQ)

D-Chiro-Inositol

Coenzym Q10 (Ubiquinone)

Betaine HCL

Nicotinamide Riboside

Vitamin B8 (Myo-Inositol)

Choline

Citicoline (CDP-Choline)

Coenzyme Q10 (Ubiquinol)

Calcium

Calcium Alpha-Ketoglutarate

Magnesium

Magnesium Bisglycinate

Magnesium L-Threonate

Trace Minerals

Copper (Bisglycinate)

Chromium Picolinate

Manganese (Bisglycinate)

Zinc

Pentadecanoic Acid (C15:0)

Phosphatidylserine

R-Alpha Lipoic Acid

Black Cumin Oil

Extra Virgin Olive Oil

Ceratiq wheat oil extract

Phospholipids

Algae Oil

Fish Oil

Conjugated Linoleic Acid

Gamma-Aminobutyric Acid

Alpha-Linolenic Acid

Gamma-Linolenic Acid

Omega-3

Docosapentaenoic acid (DPA)

Eicosapentaenoic acid (EPA)

Docosahexaenoic acid (DHA)

AminoMar

Acetyl-L-Carnitine

PABA (para-aminobenzoic acid)

Essential Amino Acids

Conditionally Essential Amino Acids

L-Theanine

Non-Essential Amino Acids

Beta-Alanine

L-Cysteine Hydrochloride

Amino Acid Derivative

Taurine

Creatine (Hydrochloride)

L-Arginine Alpha-Ketoglutarate

Creatine (Monohydrate)

Akkermansia muciniphila

Lactobacillus Reuteri

Probiotics

Bifidobacterium longum BB536

Prebiotics

Stinging Nettle Extract

Pomegranate Polyphenols

Red Beet Extract

Pine Extract (Pycnogenol)

Oligomeric Proanthocyanidins (OPC)

Ashwagandha Root Extract

Methylsulfonylmethane (MSM)

Citrus Sinensis Extract

Horsetail Stem Extract

Flax Seed Extract

Sulforaphane Glucosinolate

Garlic Extract

Black Pepper

Apricot Kernel Extract

Lovage

Spiny Rest Harrow Root Extract

Juniper Berry Extract

Bearberry Leaf Extract

White Kidney Bean Extract

Lady’s Mantle Extract

Bitter Orange Extract

St. John’s Wort Extract

Japanese Knotweed Extract

Hydroxytyrosol/tyrosol

Olive extract

Sesame seed lignan extract

Broccoli Sprout Extract

Cranberry Extract

Flavon Glycosides

Gentian Root Extract

Griffonia simplicifolia Extract

Ajuga Turkestanica Extract

Amaranthus Leaf Extract

Banaba Extract

Boswellia Extract

Capsaicin

Cayenne Pepper Extract

Celery Extract

Ceylon Cinnamon Extract

Chamomile Extract

Charantin

Chinese Goldthread Root Extract

Citrus Aurantium Extract

Cocoa Extract

Cyanotis Arachnoidea Extract

Fadogia Agrestis Extract

Garcinia Cambogia Extract

Goldenrod Extract

Green Tea Extract

Guarana Extract

Horse Chestnut Extract

Grapefruit Seed Extract

Grape Vine Leaf Extract

Green Tea Polyphenols

Epigallocatechin Gallate (EGCG)

Adaptogens

Cordyceps sinensis extract

Ginsenoside

Lion's Mane (Hericium erinaceus)

Ginseng Extract

Cat's Claw (Uncaria tomentosa)

Arjuna (Terminalia arjuna)

Tribulus Terrestris Extract

Rhodiola rosea

Panax Ginseng Extract

Mushrooms

Reishi Extract

Astragalus Polysaccharides

Hyaluronic Acid

Glucosamine Sulfate

Chondroitin Sulfate

Glucosamine Sulphate 2KCL

Sage

Moderate study situation·7/10

A higher score indicates better study conditions, but not necessarily effectiveness.

Sage (Salvia officinalis) is an herbal supplement used primarily for cognitive support, menopausal symptom relief, and antioxidant effects.

Menopause Support Anti-inflammatory Cognitive Enhancement Antioxidant

dose range

280–600 mg

1–2x daily

Consumption

Take with meals or shortly after eating. Standardized leaf extract is preferred for supplementation.

Not fat-soluble.

Best time

Divide daily dose into two if possible to optimize absorption and minimize side effects.

Description

Sage is a Mediterranean herb whose leaf extracts are traditionally used for culinary and medicinal purposes, notably to enhance memory, reduce menopausal hot flashes, and provide antioxidant protection. Key active compounds include rosmarinic acid and thujone.

benefits

Main effects with level of evidence

Moderate

Note on evidence

Clinical trials suggest benefits for cognitive enhancement and menopausal hot flashes, with additional mechanistic evidence for antioxidant and anti-inflammatory effects. Long-term safety for high doses is less studied.

Cognitive Enhancement

Moderate

Supplementation with sage has been shown to improve memory and attention in adults, likely due to its effects on acetylcholinesterase inhibition and neuroprotection.

Particularly relevant for: adults · older adults

2 · Kennedy DO, et al. Sage (Salvia officinalis) for cognitive performance 6 · Examine.com - Sage

Reduction of Menopausal Symptoms

Moderate

Sage can decrease the frequency and severity of hot flashes and night sweats in menopausal women, likely due to mild estrogenic and anti-inflammatory activity.

Particularly relevant for: peri-menopausal · postmenopausal women

3 · Bommer S, et al. Sage in the treatment of hot flashes: A multicentre, randomized, placebo-controlled, double-blind clinical trial 1 · WebMD

Antioxidant and Anti-inflammatory Effects

Limited

Rich in polyphenols, sage exhibits strong antioxidant properties, protecting cells from oxidative damage and reducing markers of inflammation.

Particularly relevant for: adults

4 · Kantar G, et al. Neuroprotective and antioxidant properties of Salvia officinalis extracts 5 · NIH National Center for Complementary and Integrative Health - Sage

Safety & Information

Important safety information & known risks

For educational purposes only • not medical advice

Sage is generally safe when used at recommended doses, but high doses and certain populations require caution.

warning notices

Large amounts can cause toxicity due to thujone (risk of vomiting, agitation, or seizures).
Pregnant and breastfeeding women should avoid sage due to potential uterine and neurotoxic effects.
People with seizure disorders must avoid supplemental sage because of increased risk of seizures.
Avoid use during pregnancy and breastfeeding due to possible uterine-stimulating and neurotoxic effects.
Do not use if you have a history of seizures due to risk from thujone content.
Use with caution and monitor if taking antidiabetic drugs; sage may lower blood sugar.
Avoid high doses to prevent risk of vomiting, restlessness, or seizures.

Known interactions with medications

May increase risk of hypoglycemia with antidiabetic agents.
May potentiate seizures with other proconvulsant drugs.

Contraindications / special precautions

Pregnancy
Breastfeeding
Seizure disorders

interactions

Important interactions between active ingredient ↔ supplement / medication / food

Sage may interact with certain medications, especially antidiabetic drugs, and can increase seizure risk with other substances that lower seizure threshold.

Sage may enhance the effects of antidiabetic medications.

drug · antidiabetic drugs

MonitorModerate

Why

Sage leaf extract can lower blood glucose levels, potentially increasing risk of hypoglycemia when combined with diabetes medications.

recommendation

Monitor blood glucose closely and adjust antidiabetic medication as needed under medical supervision.

1 · WebMD 5 · NIH National Center for Complementary and Integrative Health - Sage

Sage (thujone-containing) may increase seizure risk if combined with drugs that lower seizure threshold.

drug · seizure threshold-lowering drugs

AvoidLimited

Why

Thujone in sage is neurotoxic at high doses and may lower seizure threshold further.

recommendation

Avoid concurrent use in individuals with seizure risk or history.

1 · WebMD 6 · Examine.com - Sage

mechanisms of action

Brief explanations of how it works

Acetylcholinesterase inhibition

Sage inhibits acetylcholinesterase, increasing acetylcholine levels in the brain, which may enhance memory and cognition.

2 · Kennedy DO, et al. Sage (Salvia officinalis) for cognitive performance 6 · Examine.com - Sage

Antioxidant polyphenols

Compounds such as rosmarinic acid in sage neutralize free radicals, protecting against oxidative stress.

4 · Kantar G, et al. Neuroprotective and antioxidant properties of Salvia officinalis extracts 5 · NIH National Center for Complementary and Integrative Health - Sage

Mild phytoestrogenic effects

Certain flavonoids in sage exhibit weak estrogen-like effects, contributing to the reduction of menopausal symptoms.

3 · Bommer S, et al. Sage in the treatment of hot flashes: A multicentre, randomized, placebo-controlled, double-blind clinical trial

Sources & References

Primary literature and reviews on which these statements are based

6 sources

WebMD

Kennedy DO, et al. Sage (Salvia officinalis) for cognitive performance

Bommer S, et al. Sage in the treatment of hot flashes: A multicentre, randomized, placebo-controlled, double-blind clinical trial

Kantar G, et al. Neuroprotective and antioxidant properties of Salvia officinalis extracts

NIH National Center for Complementary and Integrative Health - Sage

Examine.com - Sage

Last updated: January 31, 2026

This information is for educational purposes only and does not replace medical advice.