Thanksgiving is right around the corner, and I thought this would be a great time to talk about sage. Sage (Salvia officinalis) has many incredible health benefits.

Herbalist Matthew Wood writes that:
“it possesses virtues almost too numerous to comprehend under any single heading.”

Yikes! That makes it a little daunting to write about, but I am going to do my best anyway because I am in love with sage these days and want more of you to know about this marvelous plant!

I just finished harvesting and drying a bounty of sage leaves from my garden and next week home cooks all across the U.S. will be making their once a year use of sage to flavor the turkey stuffing. But did you know that sage has one of the longest histories of use of any culinary or medicinal herb and that it was officially listed in the U.S Pharmacopoeia from 1840 to 1900 Among the Ancients (Egyptians and Greeks) and throughout the Middle Ages it was in high repute: Cur moriatur homo cui Salvia crescit in horto? goes a medieval saying – “Why should a man die whilst sage grows in his garden?”

Here’s another tasty old morsel translated from an old French saying:

“Sage helps the nerves and by its powerful might Palsy is cured and fever put to flight”

And one more for the geek in me: John Gerard, an herbalist who lived in the late 16th and early 17th centuries wrote, “Sage is singularly good for the head and brain, it quickeneth the senses and memory, strengtheneth the sinews, restoreth health to those that have the palsy, and taketh away shakey trembling of the members.”

The botanical name for the sage I am referring to is Salvia officinalis. This is the common garden sage that many of you will be familiar with. The name of the genus Salvia is derived from the Latin word “salvere” which means “to be saved”, in reference to the curative properties of this plant.

Garden sage is a member of the mint family. Native to the northern Mediterranean coast, it has migrated to many parts of the world and has proven a hardy plant, thriving well in the long wet winters of my Oregon garden.

For starters, sage is astringent. Astringency is the quality that makes your mouth feel dry after you bite into an unripe banana. What happens in that moment is a tightening up and toning of the mucosal tissue in your mouth resulting in a decrease in salivation. This toning and tightening can help heal lax tissues and balance the fluids of the body. Important to keep in mind, because this action might be at the core of many of sage’s beneficial effects.

Let’s look at some specific uses of sage:

For sore throats and oral health
Sage is a common ingredient in many tooth powders and mouthwash recipes. Sage tightens and tones the gums and has been used to relieve pain and heal mouth ulcers, canker sores, bleeding or spongy gums and cold sores.

Gargling a sage tea or using a sage throat spray has been useful in relieving swollen inflamed tonsils and throat infections. Sage has also been shown to be antiseptic and antibacterial, giving it added usefulness in these situations.

I like to put a dropperful of sage tincture in a little water to use as a mouthwash. It tones my gums and leaves my mouth feeling so fresh!

Alternatively, you can rinse/gargle with a simple sage tea made by steeping sage leaves in boiled water. Keep a lid on your tea while it steeps to prevent loss of the volatile oils!

For improved digestion
If you chew on a sage leaf you will notice not only its astringency but also a pronounced bitter flavor. Bitter compounds in any herb will stimulate the secretion of gastric juices and bile to the upper part of the small intestine, thus improving digestion of proteins and fats. It’s no wonder sage has so long been paired with what might for many be the heaviest meal of the year! Sage is great for people who don’t digest fats well, have a “stagnant digestion” that results in lots of bloating and a feeling of fullness long after a meal.

If you suffer from stagnant digestion, try drinking some sage lemon tea either before or after your meal. You can add a little honey, but even without it is yummy!

For improved mental functioning
It is thought that sage is similar to rosemary in its ability to improve brain function and memory. It has been shown to have a beneficial effect on memory and attention in people with memory loss and Alzheimer’s and also to improve memory, concentration, and mood in healthy, younger subjects.

For menopausal symptoms
Studies have documented that sage helps reduce night sweats and hot flashes in menopausal women.

For improving cholesterol and diabetes markers
Studies have shown a reduction in total cholesterol numbers and in LDL-C (“bad” cholesterol) along with an increase in HDL-C (“good” cholesterol) and improved glycemic control in people with type 2 diabetes.

Other interesting uses
Sage has been used as a hair rinse for thinning/balding hair and for dandruff. Rosalee de la Foret recommends making a sage infused vinegar which can then be diluted 50% with water and massaged into the scalp.

Sage-infused witch hazel can be used as a topical spray to shrink varicose veins.

The anti-inflammatory compounds in sage have made it useful as a topical treatment for inflammatory skin conditions.

Note: Sage in medicinal doses is contraindicated during pregnancy as it is considered a uterine stimulant. It is also not to be taken during breastfeeding as it will contribute to the drying up of milk. It is still fine to use as a culinary seasoning during these times.

Is your mind spinning with the magnificence of sage now? I hope so! I hope you will invite sage into your life in more and varied ways and see for yourself what a wonderful plant friend she can be.

You can easily grow sage in your garden and most grocery stores sell fresh sage in the produce section. You can also order good, organic dried sage from bulk herb companies. I personally like Mountain Rose Herbs and Starwest Botanicals, although there are many others.

Here is a link to a wonderful organic sage tincture that I make fresh from my garden: