Rosemary is a fragrant herb that enhances the flavor of many dishes. Some believe it may help with muscle discomfort, support the immune system, and boost memory. However, it can interact with certain medications.
A native plant of the Mediterranean region, rosemary is an evergreen herb used in cooking, perfumery, and traditional medicine. It belongs to the Lamiaceae family, which includes other well-known herbs such as oregano, thyme, basil, and lavender.
People often use rosemary as dried whole leaves, powdered extracts, or as a tea made from fresh or dried sprigs. Historically, it has been valued for its potential health benefits, such as relieving muscle pain, enhancing memory, improving circulation, and supporting hair growth.
Potential Benefits of Rosemary
Rich in Antioxidants and Anti-Inflammatory Compounds
Rosemary contains potent antioxidants and anti-inflammatory agents. These compounds help combat free radicals and oxidative stress, which are linked to chronic inflammation and various health concerns.
Supports Mental Well-Being
Some research indicates that rosemary may positively impact mood, stress levels, and overall emotional health. A 2020 study involving 42 Japanese men experiencing mood disturbances found that consuming rosemary extract for four weeks improved mental energy and sleep quality. Researchers suggested that rosemary could support cognitive function and emotional well-being. Additionally, a 2020 review of animal studies proposed that rosemary might influence dopamine regulation, which plays a role in mood and motivation.
May Enhance Memory and Focus
According to the same 2020 review, rosemary has been studied for its effects on cognitive abilities, including memory and learning. A 2018 study involving university students found that taking rosemary supplements for a month led to significant memory improvements. Additionally, a 2021 review of animal research indicated that rosemary could enhance memory and learning abilities in animals.
Supports Brain Health
Rosemary contains carnosic acid, a compound that may help protect brain cells from damage caused by free radicals. Some studies referenced in the 2020 review suggest that rosemary could have potential benefits for Alzheimer’s disease. Researchers speculate that it may slow disease progression, and rosemary-based aromatherapy might enhance cognitive function in individuals with Alzheimer’s. However, most findings are based on laboratory and animal studies.
An animal study included in the review also suggested that rosemary may reduce seizure severity, indicating potential benefits for epilepsy.
Promotes Healthy Skin
A 2023 review highlighted rosemary’s potential skin benefits, particularly its anti-inflammatory properties, which may help manage certain skin conditions. Additionally, carnosic acid in rosemary might offer anti-aging effects by protecting the skin from UV-related damage, promoting healthier aging.
May Play a Role in Cancer Prevention
A 2020 review discussed rosemary’s possible role in preventing and treating cancer. Findings from test tube and animal studies suggest that rosemary may help neutralize carcinogens, boost antioxidant enzyme activity, reduce inflammation that contributes to tumor development, and suppress tumor growth. However, more research is necessary to confirm its effects in humans.
Natural Pain Relief
Rosemary has traditionally been used as a mild pain reliever. A 2020 review suggested that it may be beneficial for neuropathic pain, a type of discomfort caused by nerve damage or dysfunction. However, additional research is required to establish its effectiveness.
Additionally, rosemary possesses antibacterial properties. A 2019 animal study showed that rosemary essential oil accelerated the healing of infected wounds. Despite this, applying undiluted essential oil directly to the skin or open wounds is not recommended. Consulting a healthcare provider before using rosemary for pain management is advised.
Rosemary’s Role in Heart Health
Emerging research suggests that rosemary may offer cardiovascular benefits, potentially supporting heart health in several ways. The herb contains bioactive compounds such as rosmarinic acid and carnosic acid, which have been studied for their anti-inflammatory, antioxidant, and circulatory-enhancing properties.
May Help Regulate Blood Pressure
Rosemary has traditionally been used to support circulation, and some research indicates that it may help regulate blood pressure. A 2019 animal study found that rosemary extract exhibited vasodilatory effects, meaning it helped relax blood vessels and improve blood flow. This could be beneficial for individuals dealing with hypertension. However, human studies are needed to confirm its effectiveness.
Supports Healthy Cholesterol Levels
Rosemary may play a role in maintaining healthy cholesterol levels. A 2021 review of animal studies suggested that rosemary extract helped reduce LDL (“bad”) cholesterol while increasing HDL (“good”) cholesterol. Since high cholesterol levels are linked to an increased risk of heart disease, rosemary’s potential to improve lipid profiles could be beneficial for cardiovascular health.
Antioxidants and Heart Protection
Oxidative stress plays a significant role in the development of cardiovascular disease. The antioxidants in rosemary help neutralize free radicals, which can damage blood vessels and contribute to plaque buildup in the arteries. A 2020 review highlighted that rosemary’s antioxidant properties might help reduce oxidative damage, potentially lowering the risk of heart-related conditions.
May Reduce Blood Clot Formation
Some preliminary research suggests that rosemary may have mild anticoagulant properties, which could help prevent excessive blood clotting. While this could be beneficial for heart health, individuals taking blood thinners or anticoagulant medications should consult their healthcare provider before consuming large amounts of rosemary or using rosemary supplements.
Rosemary and Immune System Support
Rosemary contains several bioactive compounds that may help strengthen the immune system. Its antibacterial, antiviral, and anti-inflammatory properties contribute to overall immune defense, making it a valuable addition to a wellness routine.
Antimicrobial Properties
Rosemary has been traditionally used for its antimicrobial effects, which may help protect the body from harmful bacteria, viruses, and fungi. A 2021 study found that rosemary essential oil exhibited antibacterial activity against several pathogens, including Staphylococcus aureus and Escherichia coli. These findings suggest that rosemary could help support the body’s natural defenses against infections.
May Help Reduce Inflammation
Chronic inflammation is linked to various health conditions, including autoimmune disorders and infections. Rosemary’s polyphenols, such as rosmarinic acid and carnosic acid, have been studied for their ability to reduce inflammatory markers in the body. A 2020 review indicated that rosemary might help regulate immune responses and reduce excessive inflammation, potentially benefiting individuals with inflammatory conditions.
Potential Antiviral Benefits
Some research suggests that rosemary may have antiviral properties. A 2021 laboratory study found that rosemary extract showed inhibitory effects against certain viruses by disrupting viral replication. While these findings are promising, more clinical research is needed to determine its effectiveness in humans.
Supports Gut-Immune Connection
A healthy gut is essential for a strong immune system, as a significant portion of immune cells reside in the gut lining. Rosemary’s antimicrobial properties may help maintain a balanced gut microbiome by reducing harmful bacteria while supporting beneficial microbes. Additionally, its potential liver-protective effects may aid in detoxification, further promoting immune function.
How to Use Rosemary for Immune Support
Incorporating rosemary into daily meals can provide immune-boosting benefits. Fresh or dried rosemary can be added to soups, stews, and teas to enhance flavor and nutrition. Some people also inhale rosemary essential oil to support respiratory health, though it should be used with caution and diluted appropriately. For those considering rosemary supplements, consulting a healthcare provider is advised to ensure safe usage.
Safety Considerations
The U.S. Food and Drug Administration (FDA) classifies rosemary extracts as Generally Recognized as Safe (GRAS). When used in moderate amounts, rosemary is considered safe for most people.
A typical safe dosage is around 400 milligrams per kilogram (mg/kg) of body weight. However, consulting a healthcare professional before incorporating new herbal supplements into a routine is essential. When purchasing rosemary supplements, it is advisable to select products from reputable sources to ensure quality and safety.
Ways to Use Rosemary
There are multiple ways to enjoy rosemary. It can be used fresh or dried in cooking, such as in roasted meats, vegetables, and soups. Additionally, rosemary tea can be made by steeping fresh or dried rosemary leaves in hot water.
Rosemary essential oil is another option and can be used for aromatherapy or topical applications. For inhalation, a few drops of essential oil can be added to an oil diffuser or a bowl of hot water. When applying rosemary essential oil to the skin, it should be diluted with a carrier oil like coconut or almond oil to prevent irritation. Ingesting essential oils is not recommended.
While rosemary and its essential oils offer potential health benefits, the FDA does not regulate essential oils for purity or quality. It is important to conduct research on brands and consult a healthcare provider before using essential oils. A patch test should always be performed before applying a new essential oil to the skin.
Final Thoughts
Rosemary is a widely used herb with a variety of potential health benefits, including support for cognitive function, emotional well-being, and skin health. It has a strong safety profile, but it may interact with certain medications, so consulting a healthcare professional before using it medicinally is recommended.
