Sage Tea: What It's Good For, How to Brew It and Who Should Skip It

Sage tea is an infusion of common garden sage (Salvia officinalis, not the psychoactive Salvia divinorum), traditionally used for sore throats, upset stomachs and especially menopause symptoms like hot flashes. That's why sage has long been nicknamed "the woman's herb": people turn to it to ease menstrual and menopausal discomfort.

The name salvia comes from the Latin for "to heal" or "to save." Sage is an aromatic plant native to southern Europe and the Mediterranean. It belongs to the mint family (Lamiaceae), grows as a shrub and has oval leaves and purple or white flowers.

What Is Sage?

Sage is an aromatic shrub that usually stands 20 to 70 cm (8 to 28 in) tall, with stiff stems, gray-green leaves that are whitish underneath, and purple or violet flowers.

Wild sage tends to grow in dry, sunny spots. It's also planted in vegetable gardens, parks and backyards, and it blooms in the summer heat.

What Is Sage Used For?

As an aromatic herb, sage is a kitchen staple, but most people seek it out for its traditional medicinal uses, which are so many that it's hard to find a body oil or skin cream line without a sage product somewhere in it.

Sage tea is one of the go-to herbal remedies for colds and bugs. It's traditionally used as a natural antimicrobial, and many people drink it to soothe a sore throat and ease the aches of the flu and the common cold.

Sage is also said to lower blood sugar, and some people drink it regularly to help keep high blood sugar in check (talk to your doctor before swapping it for anything you're prescribed).

For women going through menopause, sage is popular for easing symptoms, especially hot flashes, and many report better sleep and more energy during a stage of life that can bring plenty of discomfort.

What Are the Benefits of Sage Tea?

A cup of sage tea is one of the easiest ways to use the plant. Traditionally, people drink it for:

• Digestive trouble like diarrhea, bloating and heartburn.
• Menstrual cramps, plus menopausal night sweats and hot flashes.
• Cold symptoms like coughing and a sore throat.
• Insomnia, memory lapses and low mood.
• Poor concentration and focus.
• Blood sugar swings.

How to Make Sage Tea and How to Drink It

To brew medicinal sage tea, use about 15 grams (½ oz) of the plant, leaves and flowers included (the usual home measure is given as a tablespoon per liter, or about 1 quart, of water).

Let it steep in just-boiled water for about 15 minutes before drinking. Fair warning: it doesn't taste great. Folk tradition says to drink a cup on an empty stomach in the morning to "detox" and burn fat more easily, though there's no solid evidence behind those claims.

Where Does Sage Tea Come From?

Sage was widely used in traditional Chinese medicine and Ayurveda, and there are records showing it was already prized for its medicinal properties in ancient Rome.

Forms and Dosage

There's no single rule for how much sage you can have a day. If you buy it at a pharmacy or herb shop, ask the person in charge for guidance. The general advice is one to three cups a day, but that depends on the product and on who's drinking it.

This part is important: medicinal sage isn't recommended for people with kidney failure or nervous-system disorders, because the plant contains significant amounts of thujone, a compound considered neurotoxic at extremely high doses. Taken the wrong way, it could even trigger seizures.

Avoid medicinal sage during pregnancy, since it's traditionally considered capable of triggering miscarriage. Women who are breastfeeding are also advised to skip it, because it can reduce milk supply.

It's off-limits for children under two, and after that age, always check with a pediatrician first.

Sage is described as having estrogen-like, antispasmodic and calming effects, so besides helping with menstrual symptoms, people also use it for lower back pain and headaches.

These days you can find sage in several forms at grocery stores and pharmacies. If you prefer the liquid extract, you can spread it out over the day, taking care not to go over 30 drops a day. You can also buy sage capsules at the pharmacy.

Extra Tips Before You Drink Sage Tea

• The usual advice is to drink it after a meal.
• It has a strong flavor, so feel free to sweeten it with a teaspoon of sugar, stevia or another sweetener.
• If you want to play with the flavor, add a few drops of lemon juice, two teaspoons of ground cinnamon or a cinnamon stick, bay leaves, a little honey or a pinch of cayenne.

Bottom line: there are plenty of reasons people brew sage tea as part of a wellness routine. As always, the key is knowing when it's a bad idea. Whether you take it as tea, capsules or the essential oils that are so good for the skin, the goal is to get what the plant has to offer without running into side effects. And always, always check with a qualified professional to learn how to use it responsibly.