Also known as: Salvia officinalis, Salvia lavandulaefolia, Spanish sage, Common sage
BotanicalEmerging evidence
The kitchen herb, with a small but genuinely interesting body of cognitive research. It works through a mechanism nothing else in this index uses, and effects show up within hours.
Typical dose
300.0–600.0 mg per day
1-2 hours before the task; effects appear acutely
What it is
Sage is Salvia officinalis, the common culinary herb, alongside Spanish sage, Salvia lavandulaefolia, which features in much of the cognitive research.
The compounds of interest include rosmarinic acid, carnosic acid and various terpenes from the essential oil.
The two species differ in one important way. Common sage contains thujone, a compound that can cause problems at high intakes, while Spanish sage contains very little, which is why it tends to be preferred for supplementation.
How it works
Sage compounds inhibit acetylcholinesterase, the enzyme that breaks down acetylcholine. Slowing that breakdown leaves more acetylcholine available for attention, learning and memory.
That is a different route from the choline donors in this index. Alpha-GPC and citicoline supply raw material for making acetylcholine; sage preserves what is already there, which is why the two combine sensibly.
Sage also has antioxidant activity and effects on inflammatory signalling, and separate research covers its long-standing traditional use for reducing sweating.
What the evidence shows
A number of small controlled trials in healthy adults have reported improvements in memory, attention and alertness within one to four hours of a single dose, which is unusually fast for a botanical.
Findings have been reasonably consistent across several independent research groups, which counts for more than volume alone.
The trials are small and mostly acute, and long-term data is limited. There is also older European clinical work supporting the traditional use for excessive sweating, which is a separate and better-established application.
Dosing
Cognitive trials have used 300 to 600 mg of dried leaf or standardised extract, or around 50 microlitres of essential oil.
Because effects appear within one to four hours, this suits taking before a task rather than as a daily background supplement.
Spanish sage is preferable for regular use given the lower thujone content. For sweating, the traditional preparation is a daily infusion or standardised extract taken consistently over weeks. It combines well with alpha-GPC or citicoline, since the mechanisms complement rather than duplicate.
Cognitive effects reported within 1-4 hours of a dose
Timing
1-2 hours before the task; effects appear acutely
Competition status
Permitted — not on the WADA Prohibited List
Category
Botanical
Safety and side effects
Sage is well tolerated as a culinary herb and at typical supplemental doses.
Thujone is the compound to be aware of. Common sage contains it, and high intakes over prolonged periods should be avoided, particularly of the essential oil. Spanish sage is the lower-thujone alternative.
Avoid high doses during pregnancy and breastfeeding, since sage has a traditional reputation for reducing milk supply. Speak to your doctor before use if you take regular medication.
Who should avoid it
Avoid prolonged high intakes of common sage or its essential oil, given the thujone content; choose Spanish sage for regular use. Avoid supplemental doses in pregnancy and breastfeeding. Speak to your doctor before use if you take regular medication or if your blood sugar is being managed.
This entry is provided for information only. Food supplements should not be used as a substitute for a varied and balanced diet and a healthy lifestyle. Consult a qualified healthcare professional before use if you are pregnant, breastfeeding, taking medication or under medical supervision.
