Sage: An Herb That Offers Many Health Benefits

Sage has a strong aroma and earthy flavor. It is often used in various cuisines around the world and is packed with a variety of nutrients and compounds. This green herb can be found in its fresh, dried or oil form and possess numerous health benefits.

Loaded With Antioxidants

Present in sage is 160 distinct polyphenols that act as antioxidants in our body. Antioxidants are the ones that help fortify our body’s defenses by neutralizing potentially harmful free radicals that are linked to chronic diseases. Some of its important components include chlorogenic acid, caffeic acid, rosmarinic acid, ellagic acid and rutin which are all linked to impressive health benefits, including lowering our risk of cancer and improving brain function and memory.

Helps Lower Blood Glucose And Cholesterol

In a study, researchers have found that taking sage leaf extract for 3 months can help in lowering fasting glucose, average glucose levels, and total cholesterol, and triglyceride levels and harmful cholesterol. Participants of the study were also found to have increased levels of HDL cholesterol.
Based on these results, experts concluded that “Sage leaves may be safe and have anti-hyperglycemic and lipid-profile-improving effects in hyperlipidemic type 2 diabetic patients.”

Moreover, a double-blind clinical trial found that sage caused a positive effect on blood sugar levels. After 2 hours of fasting, blood sugar levels in individuals given sage were significantly decreased when compared with the control group.

Helps Reduce Muscle Tension

Due to its anti-spasmodic action, sage can help reduce muscle tension and can also be used in steam inhalation for asthma attacks. It was found to be an effective remedy for removing mucous congestion in the airways and checking or preventing secondary infection.

Helps Deal With Menopausal Symptoms

There were studies showing that taking an extract of common sage for 8 weeks can help improve symptoms of menopause, particularly hot flashes. Aside from this, a combination of common sage and alfalfa extract for 3 months was found to have the same effects.

Helps Relieve Indigestion

Sage may help reduce griping and other symptoms of indigestion. It is able to stimulate intestinal mobility, bile flow, upper digestive secretions, and pancreatic function. Meanwhile, its volatile oil has a carminative and stimulating effect on the digestion.


  1. Sage is often paired with other herbs such as rosemary, thyme, and marjoram and harmonizes well with garlic, onion, oregano, parsley, and bay leaf.
  2. The large leaves of sage can be deep-fried to yield a crispy chip that can be used as a garnish or seasoning on any dish.
  3. Its chopped leaves can be combined with butter to make sage butter or simply be added to tomato sauce.
  4. Serve it with eggs in an omelet.
  5. The herb pairs well with any meat, especially poultry.