Can Sage Help with Menopause Symptoms?

From spiritual cleansing, to the dinner table, sage has been used for medicinal, culinary, and spiritual purposes across many different cultures – but, research has also looked to this gray-green herb for its benefits among women in menopause, in particular if it can help to manage symptoms, such as menopausal hot flashes.¹ 

In this article, we’ll take a deeper dive into what sage is, the research and science behind using sage for menopause, and how some women consider exploring its use for menopause symptom relief.

What is Sage?

Native to the Mediterranean, sage is an aromatic herb that belongs to the same family as oregano, lavender, rosemary, thyme, and basil.² 

Many cultures have been known to burn sage, known as smudging, to cleanse or “purify” for spiritual purposes, while others utilize it as both a spice and herbal remedy for a number of ailments.^3,4 Research is ongoing as to whether or not it’s useful in medical applications, but the science behind its powerful nutritive profile is promising.

Benefits of Sage for Women

While more detailed research is still needed to determine just how efficacious sage is, it has been shown to be nutrient dense, it’s full of free-radical protective antioxidants, it can help to reduce blood sugar levels and support improved memory, and may potentially even combat skin aging.⁵ Let’s take a closer look at some of the benefits of sage for women, as well as if sage can help with menopause symptoms.

Sage is Anti-Inflammatory

Studies have shown that as an antioxidant, sage exhibits strong anti-inflammatory properties, as well as antiviral and neuroprotective qualities .⁶ Sage also contains both carnosic acid and phenolic acids, which are both compounds that have been shown to protect cells from oxidative stress caused by free radicals.^7,8

Sage May Help Inhibit the Growth of Cancer Cells

While research is limited, studies have shown that compounds in sage can inhibit cell growth of certain cancers—like breast, colon, kidney, and others—but this has only been shown effective in test tube studies.^9,10 In other animal and test tube studies, research suggests sage may not only prevent, but also stimulate cancer cell death.¹¹ More research, however, does need to be conducted in order to better understand sage’s impact on cancer cells in the body.

Sage Could Have Positive Effects on Cholesterol

As women age, the risk for heart disease increases, especially if their “bad” LDL cholesterol is high.¹²

One study demonstrated those who consumed sage tea twice per day successfully lowered their LDL cholesterol, while raising “good” HDL cholesterol after just two weeks,¹³ with similar research supporting these findings.^{14, 15}

What Research Says About Sage for Menopause

So, if it can, how exactly does sage help with menopause?

A 2023 review of several clinical studies suggests sage may help with easing postmenopausal hot flashes, one of the most common and universally-experienced symptoms of menopause.^16,17 However, the findings seem to emphasize benefits of quantity over quality— that is, sage may help to decrease the number of hot flashes but potentially not their severity.¹⁸

Another 2019 study involved 30 postmenopausal women who took a sage capsule every day for four weeks.¹⁹ Though the sample size was small, the study reported that the women taking sage experienced a decrease in severity of their night sweats, panic, and fatigue, as well as an improvement in concentration.²⁰

The Science Behind Why Using the Herb Sage for Menopause May Just Work

We’ve talked about phytoestrogens in previous articles, and the same science may apply when  gaining a better understanding of the benefits of sage for menopause. 

Phytoestrogens are naturally-occurring substances in many herbs, such as sage, that mimic the effects of estrogen—one of the key hormones that drops during menopause—throughout the body.²¹ Their chemical structure is similar to that of estrogen, and some studies show they may be effective in combating menopause symptoms like hot flashes while supporting heart and bone health.²² Additionally, however, it’s important to note that phytoestrogens may have a hormonal impact in the body, so it’s always a good idea to speak with your healthcare provider first before incorporating phytoestrogens into your routine.

How to Take Sage for Menopause

Sage can be consumed by brewing it in tea, taking it in capsule form or as a tincture.²³ While it can also be consumed as an essential oil, many experts dissuade its consumption, as just 12 drops of sage essential oil can be toxic.²⁴ 

Additionally, drinking large amounts of sage tea over long periods of time may prove damaging to the heart and/or kidneys.²⁵ However, moderate amounts of sage tea (a cup for day, for example, carries little risk of such dangers.²⁶ Again, we always recommend checking with your provider first, as they know your medical history best and can provide more personalized advice.

Always Talk to a Healthcare Provider, First

If you’re experiencing menopause symptoms and are looking for relief, whether experimenting with sage, other vitamins and minerals, or even prescription options, it’s best to speak with a healthcare provider who can assess your medical history and offer guidance on the best way to address your symptoms. 

Resources

1. https://pubmed.ncbi.nlm.nih.gov/21630133/
2. https://www.medicalnewstoday.com/articles/266480
3. https://newsnetwork.mayoclinic.org/discussion/smudging-brings-comfort-to-native-american-patients-at-mayo-clinic/
4. https://www.nccih.nih.gov/health/sage
5. https://www.healthline.com/nutrition/sage#TOC_TITLE_HDR_9
6. https://pmc.ncbi.nlm.nih.gov/articles/PMC8517838/#bib31
7. https://www.verywellhealth.com/add-flavor-and-lower-cholesterol-with-sage-4069887
8. https://www.sciencedirect.com/science/article/pii/S2215017X19302383?via%3Dihub
9. https://www.sciencedirect.com/science/article/pii/S2225411017300056?via%3Dihub  
10. https://www.frontiersin.org/journals/oncology/articles/10.3389/fonc.2019.00743/full
11. https://pmc.ncbi.nlm.nih.gov/articles/PMC8819530/
12. https://www.publichealth.pitt.edu/news/hormone-may-be-missing-ingredient-heart-healthy-cholesterol-levels-menopausal-women
13. https://pubmed.ncbi.nlm.nih.gov/19865527/
14. https://pubmed.ncbi.nlm.nih.gov/21506190/
15. https://pubmed.ncbi.nlm.nih.gov/24050577/
16. https://pmc.ncbi.nlm.nih.gov/articles/PMC10363264/
17. https://www.healthline.com/health/sage-for-menopause#research
18. https://www.healthline.com/health/sage-for-menopause#research
19. https://pmc.ncbi.nlm.nih.gov/articles/PMC6686654/
20. https://pmc.ncbi.nlm.nih.gov/articles/PMC6686654/
21. https://www.medicalnewstoday.com/articles/320630#how-they-work
22. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6390141/
23. https://www.healthline.com/nutrition/sage-tea
24. https://www.nccih.nih.gov/health/sage
25. https://pubmed.ncbi.nlm.nih.gov/23201408
26. https://pubmed.ncbi.nlm.nih.gov/21777420/