What is Sage?
Sage (Salvia) is part of the mint family and there are over 900 types. Some types, such as Salvia officinalis and Salvia lavandulifolia, are common ingredients in many cooking recipes and sometimes used in dietary supplements. Sage has high levels of antioxidants and anti-inflammatory properties. People have used it for treating menopausal symptoms for generations.
Research on Sage for Menopause
Sage hasn’t been shown to have any definitive health benefits; however it also hasn't been extensively researched. An open, multicenter trial of 71 menopausal women in Switzerland found that taking capsules of fresh sage leaves once a day for eight weeks lowered the severity and the number of hot flashes. A double-blind RCT of 66 postmenopausal women found that S. officinalis tablets containing 100 mg S. officinalis extract, with a dose of three tablets a day for 3 months, had improved menopausal symptoms including hot flashes, night sweats, heart palpitations, muscle and joint pain, depression, anxiety, sleep disorders, and decreased sexual desire. A 2023 meta-analysis found a significant reduction in the frequency of hot flashes in postmenopausal women compared to placebo, but there was no significant effect on the severity of hot flashes.
Forms of Sage
Sage is often taken as a tea. It’s also available in capsule form and as an essential oil. Sage essential oil can be dangerous when ingested because it contains higher concentrations of a chemical compound called thujone, which is a neurotoxin. Only sage capsules have been studied for menopausal symptoms, and it's important to seek products labeled “thujone-free”.
Things to Consider
Because sage may have estrogenic effects, it should be avoided with breast cancer, pregnancy and breastfeeding. Stop taking sage if you notice any of the symptoms of thujone poisoning, which include vomiting, vertigo, restlessness or nervousness, seizures, kidney damage, and rapid heartbeat.
Conclusion
While sage has been used for generations to treat menopausal symptoms, more research is needed to definitively prove its effectiveness. My two cents? Fresh sage is a delicious addition to a healthy Mediterranean-style diet and you could check if sage tea floats your boat (sticking to a reasonable quantity of tea), but I wouldn't spend much time or money pursuing this particular supplement based on available information. There are supplements with much better bodies of evidence and less concerning side effect profiles. More on those, later!
As with any supplement, it’s important to consult with a healthcare provider before starting a new regimen.
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Sources:
Bommer et al. First time proof of sage's tolerability and efficacy in menopausal women with hot flushes. Adv Ther 2011 Jun. https://pubmed.ncbi.nlm.nih.gov/21630133/
Zeidabadi et al. The effect of Salvia officinalis extract on symptoms of flushing, night sweat, sleep disorders, and score of forgetfulness in postmenopausal women. J Family Med Prim Care 2020 Feb. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7114003/
Moradi et al. The Effect of Salvia Officinalis on Hot Flashes in Postmenopausal Women: A Systematic Review and Meta-Analysis. Int J Community Based Nurs Midwifery. 2023 Jul. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10363264/
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