Quick Answer
The herb sage has a long history of culinary and medicinal use. It is commonly used as a spice for flavoring foods, particularly meats and cheeses. Sage also has a variety of traditional medicinal uses, including treating gastrointestinal issues, respiratory illnesses, menstrual problems, skin conditions and more. The most common medicinal preparations using sage include teas, tinctures, gargles and topical applications.
Sage (Salvia officinalis) is a popular herb in the mint family that has been used for centuries for both cooking and health purposes. Native to the Mediterranean region, sage has greenish-gray leaves with a pebbly texture and woody stems. When fresh, the leaves have a strong, earthy, pine-like aroma and slightly bitter, savory taste. When dried, the aroma is subtler and the taste becomes more robust.
Both fresh and dried sage leaves are used as an herb, while the essential oil and various extracts are used medicinally. The primary compounds that give sage its unique flavor and medicinal qualities include:
- Phenolic acids – Rosmarinic acid, caffeic acid
- Flavonoids – Apigenin, luteolin
- Triterpenoids – Ursolic acid, oleanolic acid
- Volatile oils – Thujone, camphor, 1,8-cineole
These compounds are thought to contribute to sage’s antioxidant, antimicrobial, anti-inflammatory and other beneficial effects.
Culinary Uses
The herb sage has an extensive history of use in the culinary arts. Its savory, slightly peppery flavor complements many foods, especially fatty or salty dishes like sausages, cured meats, cheese and dressings.
Here are some of the most popular ways sage is used in cooking:
- Added to meat dishes – Sage is often used to season pork, chicken, turkey, goose, duck, lamb, fish, eggs, stuffing and meatloaf.
- Mixed with cheeses – The herb pairs well with soft cheeses like ricotta, goat cheese and cream cheese.
- Infused in oils and vinegars – Adding sage to olive oil and vinegar makes a great marinade or dip for bread.
- Incorporated into vegetarian dishes – The earthy taste of sage goes well with beans, lentils, vegetables, tofu and vegan dishes.
- Complimentary ingredient – Sage brings out the flavors in onions, garlic, rosemary, parsley, bay leaves and thyme.
- Baked goods – The herb can be added to breads, biscuits, scones and other baked goods.
Both fresh and dried sage leaves can be used in cooking. Fresh leaves have a more subtle flavor, while dried leaves tend to be more pungent. The leaves can be used whole or ground into a powder. Sage essence and sage salt are also used to impart flavor.
Medicinal Uses
In addition to being a popular cooking herb, sage has a long history of medicinal use dating back to ancient Egyptian, Roman and Greek cultures. It was known as a “sacred herb” thought to bring good health. While research is still emerging, sage appears to have the following medicinal properties:
Antimicrobial Effects
Several compounds in sage have been shown to inhibit the growth of bacteria, fungi and viruses. Rosmarinic acid and the volatile oils seem to have the greatest antimicrobial effects. Test tube research indicates sage may fight against:
- Candida albicans – A yeast that causes oral thrush and urinary tract infections
- Staphylococcus aureus – Bacteria that causes skin infections
- Escherichia coli – A bacteria that causes food poisoning and UTIs
- Herpes simplex virus – A virus that causes cold sores
Sage mouth rinses, throat sprays and topical applications may help prevent or treat some types of infections, though high quality clinical research is still needed.
Anti-Inflammatory Effects
The rosmarinic acid, phenolic acids and flavonoids in sage appear to have anti-inflammatory properties. Test tube studies show reduced inflammation markers when cells are exposed to sage compounds. This suggests sage could potentially help arthritis, inflammatory bowel disease, asthma and other inflammatory conditions. However, human studies are lacking.
Cognitive Benefits
Some emerging research indicates sage may support cognitive function, especially in those with Alzheimer’s disease. Two small human studies found sage improved memory and attention in people with mild-to-moderate Alzheimer’s without negative side effects. Compounds like rosmarinic acid are thought to inhibit acetylcholinesterase, an enzyme that degrades acetylcholine, a neurotransmitter involved in memory and learning. However, more robust clinical trials are needed.
Menstrual and Menopause Support
Because of its mineral content and hormonal effects, sage has traditionally been used to treat menstrual pain, irregular cycles and hot flashes during menopause. The thujone may help reduce muscle spasms and the antioxidant content may decrease inflammation – two factors that influence menstrual symptoms. Sage also provides calcium and estrogen-like compounds called phytoestrogens that may help manage hot flashes. However, clinical research is still lacking in this area.
Some other traditional uses of sage include:
- Treating digestion problems – The bitters and volatile oils in sage may help stimulate bile flow and digestive enzymes to improve appetite and reduce gas, bloating, stomach pain and diarrhea.
- Sore throat and cough remedy – Due to its antimicrobial properties, sage has been used as a gargle, throat spray and tea to relieve sore throat pain and coughing.
- Skin conditions – Applied topically, sage may help treat inflamed skin, eczema, dandruff, cold sores and canker sores due to its anti-inflammatory, antimicrobial and astringent effects.
- Wound healing – Sage contains compounds that may speed healing when applied topically.
Here are some of the most common ways sage is used medicinally:
Teas
Sipping on a hot cup of sage tea is one of the simplest ways to use the herb. The tea can be made from fresh or dried leaves steeped in hot water. It’s effective for digestive issues, sore throat, cough and menstrual cramps.
Tinctures
Alcohol or glycerin-based sage tinctures can be made at home or purchased. Tinctures help extract beneficial compounds from the leaves and concentrate them. Tinctures are often used for cognitive support, antimicrobial purposes and skin conditions. They can be taken directly by mouth or sometimes applied topically.
Mouthwashes and Gargles
Sage mouthwash or gargled sage tea is effective for relieving sore throats, coughs and minor mouth infections. The sage tea reduces inflammation and fights bacteria. For toothaches, chewing on a fresh sage leaf provides relief.
Essential Oils
Inhaling sage essential oil aromatically may provide respiratory and cognitive benefits. Applied topically, it has anti-inflammatory effects. However, thujone content should be monitored and can be toxic in very high amounts.
Poultices and Compresses
Poultices and compresses made by applying macerated sage leaves topically can decrease inflammation for wounds, arthritis, eczema and hemorrhoids. The sage combats bacteria and provides antioxidants.
Capsules and Tablets
Dry sage leaf powder can be encapsulated and taken in pill form for convenience. This allows you to get a consistent dosage. It’s best for cognitive, menstrual and menopause support.
When taking sage medicinally, it’s important to stick to recommended dosages. Standard doses are:
- Dried leaf: 1-2 g taken 2-3 times per day
- Tea: Steep 2-3 tsp dried leaves in 8 oz hot water, drink 3 times per day
- Tincture: 2-4 mL taken 3 times per day
- Essential oil: 3-6 drops diluted and applied topically as needed
- Throat spray: 1-2 sprays taken every 2 hours for up to 6 times per day
Exceeding these amounts or taking sage supplements long term may cause side effects like upset stomach, dizziness and seizures. Sage should be avoided by pregnant or breastfeeding women due to possible hormone-like effects. Those with epilepsy and bleeding disorders should use caution with sage as well.
Conclusion
The herb sage has a long culinary and medicinal history thanks to its savory, earthy flavor and antimicrobial, antioxidant and anti-inflammatory compounds. It is widely used as a spice in foods like meats, cheeses, dressings and baked goods. Medicinally, sage has many applications from treating sore throats, digestive issues and menstrual cramps to fighting bacteria, viruses and inflammation. When taken properly, sage can be a versatile herb for both health and cooking. However, it should be used carefully and avoided by certain populations like pregnant women. Speak to your doctor before using sage or any herb medicinally.
