Sage for Menopause Hot Flashes: What Small Studies Suggest

Medical note: This article discusses foods and researched botanicals. It does not claim to prevent, treat, or cure disease. Supplements are not a substitute for food, and studied amounts are not personal prescriptions.

Common Names

sage, common sage, Spanish sage

Latin Names

Salvia officinalis, Salvia lavandulaefolia

Background

The word “sage” refers to many plants in the genus Salvia.

Sage is used in cooking as a spice. Common sage (S. officinalis) and Spanish sage (S. lavandulaefolia) are two different species of sage that have been used as traditional remedies Both are shrubs native to the Mediterranean region and Middle East. Traditionally, sage was used for digestive, respiratory, and skin problems and other health conditions.

Today, sage is promoted as a dietary supplement for many purposes, including managing menopause symptoms, enhancing memory, and reducing cholesterol levels.

How Much Do We Know?

Only small amounts of research have been done on the use of sage for health conditions, so definitive conclusions about its effects cannot be reached.

What Have We Learned?

The results of a few small studies suggest that common sage might be helpful in reducing the frequency of hot flashes associated with menopause.

A few studies suggest that common sage, Spanish sage, or a combination of the two may improve scores on tests of memory or other aspects of cognition in healthy people; however, the amount of evidence is small, and additional research would be needed before definite conclusions could be reached. It is uncertain whether sage affects cognitive function in people with Alzheimer’s disease because very little research has been done on this topic in people.

A few studies suggest that sage may have beneficial effects on levels of blood cholesterol and other lipids. There isn’t enough evidence to show whether sage has beneficial effects on blood glucose (sugar).

What Do We Know About Safety?

Sage is likely safe in the amounts commonly found in foods, and larger amounts have been used safely for up to 8 weeks in research studies. However, some species of sage, including common sage (S. officinalis) , contain a component called thujone that can be toxic if consumed in large amounts; therefore, sage may be unsafe in high doses or if consumed for long periods of time.

It may be unsafe to use sage during pregnancy because its component thujone may have harmful effects. If you’re considering using sage while pregnant, consult your health care provider. Little is known about whether it’s safe to use sage while breastfeeding.

Keep in Mind

Take charge of your health—talk with your health care providers about any complementary health approaches you use. Together, you can make shared, well-informed decisions.

If you take any type of medicine, talk with your health care provider before using any herbal product; some herbs and medicines interact in harmful ways.

Source: Sage — NCCIH. This publication is in the public domain. Source last updated: April 2025.