Sage (Salvia officinalis): Hot Flashes, Memory, Safety
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Sage (Salvia officinalis): half-life, strengths and approval status

Status · Approval status · Half-life notes

What is sage?

Sage is a cooking herb; common sage (Salvia officinalis) and Spanish sage are used as traditional remedies and sold for menopause symptoms, memory and cholesterol. NCCIH says only small amounts of research exist, so definite conclusions cannot be reached.

Also known as: Salvia officinalis, common sage, Spanish sage, Salvia lavandulaefolia.

Amounts studied

The trials in the reviews below used different leaf preparations and amounts, so we do not list one.

Approval status and how it is used

It is sold in the US as a dietary supplement. Under the 1994 dietary supplement law (DSHEA), FDA does not approve dietary supplements before they are marketed, and the maker, not FDA, is responsible for safety and labeling. In the EU, sage leaf has a traditional-use monograph for mild indigestion such as heartburn and bloating, excessive sweating, mouth and throat inflammation, and minor skin inflammation (EMA). EMA bases this on long-standing ("traditional") use: there is not enough evidence from clinical trials, but the effect is plausible and the herb has been used safely this way for at least 30 years, including at least 15 years in the EU.

What studies show: NCCIH says a few small studies suggest common sage might reduce how often hot flashes happen, and a few suggest sage may improve memory test scores in healthy people. A 2023 meta-analysis of 4 trials (310 postmenopausal women) found fewer hot flashes, but no significant change in their severity (Moradi 2023). A 2023 meta-analysis of 3 trials in people with diabetes found lower fasting blood sugar, HbA1c, total and LDL cholesterol, and the authors called for stronger trials (Abdollahi 2023); NCCIH says there is not enough evidence on blood sugar.

Safety, per NCCIH: likely safe in food amounts, and larger amounts were used safely for up to 8 weeks in studies. Common sage contains thujone, which can be toxic in large amounts, so sage may be unsafe in high doses or over long periods, and it may be unsafe in pregnancy. EMA says it is not recommended in pregnancy or breastfeeding, and its use under 18 has not been established.

Sage half-life and time to peak

  • Half-lifeNot listed
  • Time to peak (Tmax)Not listed

We could not find a single published half-life or time to peak for sage that applies to a supplement dose, so we do not list one. Plant extracts are mixtures of many compounds, so no single figure would describe them.

How to track sage in Dose Track

  1. Add sage as a custom compound. Start typing its name and Dose Track fills in the details from its research library for you to check, and it sits next to everything else you take.
  2. Log each dose when you take it so your history shows exactly what you took and when.
  3. Set reminders on your own schedule, whether that is daily, weekly or every few days.
  4. Your log is stored on your phone and no account is needed. Data only leaves it for features you choose, like AI answers and lab reading.

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Frequently asked questions

What is the half-life of sage?+
We could not find a single published half-life or time to peak for sage that applies to a supplement dose, so we do not list one. Plant extracts are mixtures of many compounds, so no single figure would describe them.
Does sage help with hot flashes?+
Possibly. NCCIH says a few small studies suggest it might reduce how often hot flashes happen, and a 2023 meta-analysis of 4 trials found fewer hot flashes but no change in how severe they were.
Is too much sage harmful?+
It can be. NCCIH says common sage contains thujone, which can be toxic in large amounts, so high doses or long-term use may be unsafe, and it may be unsafe in pregnancy.
Can I track sage in Dose Track?+
Yes. Sage is in Dose Track's research library, so when you add it as a custom compound its details are filled in for you to check. You can then log each dose next to your other compounds, set reminders on your own schedule, and see your history next to your lab results. Your log is stored on your phone and no account is needed. Data only leaves it for features you choose, like AI answers and lab reading.

Sources

  1. NIH National Center for Complementary and Integrative Health. Sage (updated April 2025).
  2. European Medicines Agency, HMPC. European Union herbal monograph on Salvia officinalis L., folium, revision 1 (EMA/HMPC/277152/2015).
  3. Moradi M, et al. The effect of Salvia officinalis on hot flashes in postmenopausal women: a systematic review and meta-analysis. Int J Community Based Nurs Midwifery. 2023;11(3):169-178.
  4. Abdollahi A, et al. The effect of Salvia officinalis on blood glycemic indexes and blood lipid profile in diabetic patients: a systematic review and meta-analysis. J Complement Integr Med. 2023;20(3):521-529.
  5. FDA. Questions and answers on dietary supplements.

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