Sage tea, made from the leaves of the sage plant (Salvia officinalis), has been used for centuries as a medicinal herb and a flavorful beverage.
This aromatic herbal tea is known for its distinct earthy flavor and numerous health benefits. In recent years, research has uncovered several emerging benefits and uses of sage tea that make it a valuable addition to your daily routine.
Let’s explore 10 surprising health benefits sage tea.
Abundant anti-inflammatory and antioxidant compounds
Sage tea offers a wealth of anti-inflammatory and antioxidant compounds that can benefit your health.
One of the notable features of sage tea is its rich antioxidant content, which helps neutralize harmful free radicals in the body. Accumulation of free radicals can contribute to chronic diseases like type 2 diabetes and certain cancers. The antioxidants in sage tea, including rosmarinic acid, have been shown in animal and test-tube studies to offer various advantages, such as reducing inflammation and lowering blood sugar levels.
What is an antioxidant? An antioxidant is a compound that helps protect the body against damage caused by harmful molecules called free radicals. Free radicals are highly reactive molecules that can cause oxidative stress, which is linked to various chronic diseases and aging processes.
Antioxidants neutralize free radicals by donating an electron, thus stabilizing them and preventing them from causing damage to cells and tissues. Common antioxidants include vitamins (such as vitamins C and E), minerals (like selenium and zinc), phytochemicals (found in plants), and certain enzymes produced by the body.
Consuming a diet rich in antioxidant-rich foods, such as fruits, vegetables, nuts, and seeds, is essential for maintaining overall health and reducing the risk of chronic diseases.
Chronic inflammation is a risk factor for several illnesses, so the ability of sage tea to decrease inflammation is particularly significant. This healthy drink is also a source of vitamin K, an essential nutrient for bone health, circulation, and proper blood clotting.
Additionally, sage tea contains other beneficial compounds like carnosol and camphor. In a study conducted on mice, sage extract increased the levels of anti-inflammatory compounds in the blood while reducing levels of inflammatory compounds.
While the anti-inflammatory and antioxidant effects of sage tea contribute to its potential benefits, further research involving humans is needed to fully understand and confirm these effects.
Promoting healthy skin and wound healing
Sage is a well-known ingredient in topical cosmetics, prized for its natural skincare benefits. However, consuming sage tea may also offer similar advantages for the skin.
A study conducted on mouse skin cells revealed that camphor, a key compound in sage, supports healthy skin-cell growth, slows down signs of aging, and reduces the formation of wrinkles. These findings suggest that drinking sage tea may contribute to maintaining vibrant and youthful-looking skin.
What is camphor? Camphor is a waxy, flammable, transparent solid substance with a strong aroma. It’s found in the wood of the camphor laurel (Cinnamomum camphora), a large evergreen tree found in Asia, and also in some other related trees in the laurel family.
Furthermore, an animal study associated carnosol and carnosic acid, present in sage, with potential benefits in treating skin damage caused by sun exposure and other inflammatory skin conditions. This indicates that sage tea might be beneficial for individuals dealing with such skin issues.
Animal studies have also shown that sage extract aids in the healing of cold sores and accelerates wound healing, highlighting its potential wound-healing properties.
Additionally, test-tube studies have demonstrated the ability of sage extract to eliminate certain harmful bacteria and fungi that can pose a threat to skin health. This suggests that sage tea may possess antimicrobial properties, protecting the skin from potential infections.
Nurturing oral wellness
Sage has gained recognition as one of the most popular herbs in the field of dentistry, thanks to its ability to address pain, inflammation, and bad breath, along with its antibacterial and wound-healing properties. This makes sage a valuable asset in oral health care.
In dental practices, sage tea is often recommended for gargling as a natural remedy for mouth wounds and sore throats. These benefits are often attributed to the presence of rosmarinic acid, a potent antioxidant found in sage.
What is rosmarinic acid? Rosmarinic acid is a natural chemical compound found in a variety of plants, most notably rosemary and mint. It’s a type of polyphenol, specifically an ester of caffeic acid and 3,4-dihydroxyphenyllactic acid. Rosmarinic acid has been studied for its potential health benefits due to its antioxidant, anti-inflammatory, and antimicrobial properties.
Furthermore, the antibacterial and anti-inflammatory activity of sage has led to its inclusion in some mouthwash formulations. This underscores its potential to combat harmful bacteria and reduce inflammation in the oral cavity, contributing to improved oral health.
With sage tea’s potential to address oral concerns and its natural properties that support wound healing and fight against bacteria, it can serve as a valuable addition to an oral care routine.
While the oral benefits of sage tea are promising, it’s important to note that individual experiences may vary. Consulting with a dental professional is advised for personalized oral health recommendations.
Possible anticancer properties
Emerging evidence suggests that sage tea may possess the ability to combat cancer cells.
This healthy drink contains various compounds known for their potential anticancer effects, including carnosol, camphor, and rosmarinic acid. Specifically, carnosol has demonstrated the ability to selectively kill cancer cells while leaving healthy cells unaffected, as shown in animal and test-tube studies.
What is carnosol? Carnosol is a naturally occurring phenolic diterpene found in several herbs, including rosemary and sage. It’s one of the main bioactive compounds in these plants and contributes to their flavor and health properties.
Furthermore, a study involving over 500 individuals found a potential association between sage and chamomile teas and a decreased risk of thyroid cancer. Although this observation is intriguing, further research is required to establish a definitive link.
What is thyroid cancer? Thyroid cancer is a type of cancer that begins in the thyroid gland, which is located in the front of the neck, just below the Adam’s apple. The thyroid gland produces hormones that regulate your heart rate, blood pressure, body temperature, and weight.
In addition, a test-tube study revealed that sage tea exhibited preventive properties against genetic alterations that can lead to the formation of colon cancer cells. These findings provide a promising indication of sage tea’s potential in cancer prevention.
Balancing blood sugar
Sage, a commonly used ingredient in alternative treatments for blood sugar management, may offer benefits in improving blood sugar levels and potentially preventing or treating type 2 diabetes.
What is type 2 diabetes? Type 2 diabetes is a chronic condition that affects the way your body metabolizes sugar (glucose), which is an important source of fuel for your body. In type 2 diabetes, your body either resists the effects of insulin — a hormone that regulates the movement of sugar into your cells — or doesn’t produce enough insulin to maintain normal glucose levels. This results in high blood sugar levels, which can lead to various health complications if not managed properly.
A two-month study involving 105 adults with type 2 diabetes revealed that supplementation with 500 mg of sage extract three times a day resulted in improved fasting blood sugar, post-meal blood sugar, and hemoglobin A1c levels. Hemoglobin A1c is a measure of average blood sugar levels over the previous three months, providing insight into long-term blood sugar control.
Additionally, a study conducted on mice demonstrated that replacing water with sage tea led to reduced fasting blood sugar levels, indicating the potential blood sugar-regulating properties of sage tea.
Potential for brain health and mood enhancement
Sage has long been utilized in alternative medicine to uplift mood, enhance memory, and potentially prevent brain-related disorders such as Alzheimer’s. Scientific research supports many of these traditional uses.
What is Alzheimer’s disease? Alzheimer’s disease is a progressive neurodegenerative disorder and is the most common cause of dementia, accounting for an estimated 60 to 80 percent of cases. The hallmark symptoms of Alzheimer’s include memory loss, difficulties with problem-solving or language, disorientation, and confusion. As the disease progresses, symptoms can include increasingly severe memory loss, confusion about time and place, difficulty swallowing, and changes in mood and behavior. These symptoms occur because the disease process damages and kills brain cells.
The progression of Alzheimer’s disease is associated with the formation of amyloid plaques in the brain. Several test-tube and animal studies have indicated that sage and its compound, rosmarinic acid, may help prevent the formation of these plaques.
Furthermore, multiple human studies have observed that sage extracts can improve memory, brain function, mood, and focus. For instance, research involving 135 adults found that simply inhaling the aroma of sage resulted in boosted memory and mood compared to a control group.
Supporting women’s health
Sage holds the potential to offer unique benefits for women’s health.
In the Middle East, sage has traditionally been used by pregnant women to alleviate digestive symptoms such as nausea, which commonly occur during the early stages of pregnancy. Similarly, this aromatic herb has been historically employed as a natural remedy to reduce breastmilk production in women who are weaning or experiencing an overabundant supply. However, limited scientific research is available to support these traditional uses.
On the other hand, there is evidence to suggest that sage can be beneficial in reducing hot flashes. An eight-week study involving 71 menopausal women revealed that daily intake of a tablet containing fresh sage significantly reduced the severity and frequency of hot flashes by 64%.
What are hot flashes? Hot flashes are a common symptom of menopause and the perimenopause stage that precedes it. They are characterized by a sudden feeling of warmth spreading through your upper body and face, often accompanied by a red, flushed look to the skin and sweating. The intensity, duration, and frequency can vary from woman to woman.
Potential for a healthy heart
Emerging research suggests that sage may offer benefits in improving cholesterol and triglyceride levels, potentially reducing the risk of heart disease.
A small-scale study involving six women who consumed 10 ounces (300 ml) of sage tea twice daily for four weeks demonstrated a significant impact on their cholesterol profile. The results showed a 16% decrease in total cholesterol, a 20% decrease in LDL (bad) cholesterol, and a 38% increase in HDL (good) cholesterol levels.
What is HDL cholesterol? HDL cholesterol, or high-density lipoprotein cholesterol, is often referred to as “good” cholesterol. It plays an essential role in the body by helping to remove other forms of cholesterol from your bloodstream. A higher level of HDL cholesterol is generally better and is associated with a lower risk of heart disease. On the other hand, low levels of HDL cholesterol increase the risk of heart disease.
Another study conducted over two months on 105 individuals with type 2 diabetes, who were already on cholesterol-lowering medication, found that those who supplemented with 500 mg of sage extract three times daily experienced healthier triglyceride and cholesterol levels compared to the control group.
While these findings are promising, further research is needed to fully comprehend the extent of sage tea’s impact on heart health.
A natural remedy for menopausal symptom relief
What is Menopause? Menopause is a natural stage in a woman’s life that brings about significant changes due to hormonal fluctuations. During this time, many women experience a range of uncomfortable symptoms such as hot flashes, night sweats, mood swings, and sleep disturbances. Seeking relief from these symptoms is crucial for maintaining overall well-being and quality of life.
Sage tea has emerged as a potential natural remedy for alleviating menopausal symptoms. While scientific research is ongoing, several studies have shown promising results regarding the effectiveness of this therapeutic herbal potion in providing relief.
One study involving 71 menopausal women found that daily consumption of a tablet containing fresh sage for eight weeks led to a significant reduction in both the severity and frequency of hot flashes by 64%. This reduction in hot flashes can significantly improve the comfort and quality of life for women navigating through menopause.
The active compounds in sage tea, like rosmarinic acid, possess anti-inflammatory and antioxidant properties that help regulate hormones and ease menopausal discomfort. As a safer alternative to hormone replacement therapy, sage tea offers a gentle and holistic approach to managing menopausal symptoms.
Consult with a healthcare professional to explore the potential benefits of incorporating sage tea into your routine.
Embracing simplicity: Adding sage tea to your daily routine
Incorporating sage tea into your diet is a breeze, thanks to its availability in tea bags online or at most grocery stores.
Alternatively, you can easily prepare this aromatic beverage at home using the following ingredients:
- 1 tablespoon (15 grams) of fresh sage or 1 teaspoon (4 grams) of dried sage
- 1 cup (240 ml) of water
- Sweetener of your choice
- Fresh lemon juice (optional)
To prepare sage tea at home, simply bring the water to a boil and add the sage. Allow it to steep for approximately 5 minutes. Strain the tea to remove the sage leaves and then sweeten it to your desired taste. For an extra burst of flavor, you can also add fresh lemon juice if you prefer.
Enjoy this delightful beverage either hot or cold, depending on your preference and the season.
Incorporating sage tea into your daily routine has never been easier, offering a simple and convenient way to experience its potential health benefits.