Sage (Salvia officinalis)
More than a kitchen herb. Standardised sage extracts modestly improve memory and reduce menopausal hot flashes.
Moderate for cognitive function (memory, attention), mood, and menopausal hot flash reduction. Effects: hours (acute cognitive) to 4 weeks (hot flashes).
Salvia officinalis (common sage) and Salvia lavandulifolia (Spanish sage) have well-documented acetylcholinesterase-inhibiting activity — modestly boosting acetylcholine for memory and cognition. Small RCTs (notably Tildesley, Scholey) show improved memory and mood in healthy adults and modest benefit in Alzheimer's. Separately, sage tea / extract has good evidence for hot flash reduction in menopause. Cheap and pleasant; the kitchen variety in food provides some benefit.
- Form
- Standardised sage extract, Spanish sage essential oil capsules, sage tea.
- Dose
- 300–600 mg extract daily. 50–150 µL essential oil capsules. Tea: 1–3 cups daily.
- Timing
- AM for cognition. Anytime for hot flashes.
- Schedule
- Daily.
- Side effects
- Generally well-tolerated at supplemental doses. Excessive doses of sage essential oil (containing thujone) can cause seizures and tachycardia.
- Interactions
- Anticonvulsants — sage may lower seizure threshold at high doses. Sedatives — additive. Diabetes medications — mild glucose lowering.
- Contraindications
- Pregnancy / breastfeeding (dries up milk supply). Seizure disorders (high doses). Hormone-sensitive cancers (relative — mild estrogenic).
- Lab markers
- Not standard.
- Food sources
- Sage in cooking — roasted poultry, sausages, butternut squash. Tea is the gentle medicinal form.
Pairs with
Bacopa, ginkgo, citicoline (cognitive stack). Black cohosh, vitex (menopause).
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