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organic Rosemary

Also known as: Rosemary, Organic Rosemary, Salvia rosmarinus, Rosmarinus officinalis

Overview

Rosemary (*Rosmarinus officinalis* L.) is a perennial herb native to the Mediterranean, widely used as a culinary spice and in traditional medicine. As a supplement, it is available as dried leaf extracts, essential oils, and standardized compounds like carnosic acid and rosmarinic acid. It is primarily recognized for its potential in cognitive enhancement, antioxidant and anti-inflammatory effects, mood support, and emerging anticancer properties. Research into rosemary's benefits is ongoing, with a growing body of preclinical and some human studies. While in vitro and animal studies provide strong mechanistic insights, high-quality clinical trials, particularly large-scale randomized controlled trials, are still limited, leading to varying levels of evidence quality across its purported benefits.

Benefits

Rosemary offers several evidence-based benefits. It significantly improves cognitive function, as shown in a meta-analysis of 15 animal studies, with moderate to large effect sizes in both intact and cognitively impaired rodents. Human studies, though limited, also suggest cognitive benefits with daily supplementation. Rosemary's potent antioxidant and anti-inflammatory properties, attributed to compounds like carnosic acid and rosmarinic acid, help reduce oxidative stress and inflammation, which are crucial for neuroprotection and chronic disease prevention. Preclinical research indicates anticancer potential, with extracts inhibiting cancer cell proliferation and suppressing inflammatory pathways in prostate and gastric cancer cells. Additionally, carnosic acid may protect skin from UV-induced damage, supporting anti-aging effects. While some human data suggest mood improvement and stress reduction, these findings require further validation.

How it works

Rosemary's therapeutic effects stem from its bioactive compounds, primarily carnosic acid and rosmarinic acid. These compounds act as potent antioxidants, neutralizing free radicals and reducing oxidative stress throughout the body. Their anti-inflammatory actions are mediated by downregulating pro-inflammatory cytokines, such as IL-6, and inhibiting transcription factors like STAT3. Cognitive benefits are thought to arise from neuroprotective effects, modulation of neurotransmitter systems, and inhibition of neurodegenerative processes. In cancer cells, rosemary extracts induce endoplasmic reticulum stress and inhibit glycolytic metabolism (the Warburg effect). The bioavailability of these compounds varies; lipophilic carnosic acid is better absorbed with fats, while rosmarinic acid is water-soluble, and essential oils provide volatile components for aromatherapy.

Side effects

Rosemary is generally considered safe when consumed in culinary amounts and moderate supplemental doses. Mild gastrointestinal discomfort is a rare but possible side effect. Topical application of rosemary essential oil may cause allergic reactions or skin irritation in some individuals. Rare side effects include potential hypersensitivity reactions and mild blood-thinning effects, which warrant caution. Rosemary can interact with certain medications; it should be used with caution alongside anticoagulants, antihypertensives, and diuretics. High doses of rosemary are contraindicated during pregnancy due to potential uterine stimulant effects. Data on its safety in children and other special populations are limited, so caution is advised.

Dosage

For cognitive benefits, human randomized controlled trials have used rosemary extract doses ranging from 250 mg to 500 mg daily, standardized for carnosic acid, for periods of one month. Daily administration is generally preferred for achieving chronic effects. There is no established maximum safe dose, and excessive intake of rosemary essential oils can be toxic. When choosing a supplement, standardized extracts with quantified levels of carnosic acid and rosmarinic acid are recommended for consistent bioactive content. Absorption of lipophilic compounds like carnosic acid can be enhanced when consumed with dietary fats, while rosmarinic acid is water-soluble. Essential oils are typically used for aromatherapy rather than oral ingestion for systemic effects.

FAQs

Is rosemary safe for daily use?

Yes, in culinary amounts and moderate supplement doses, rosemary is generally safe for daily use. However, high doses or concentrated essential oils require caution due to potential side effects.

How long does it take to see benefits from rosemary?

Cognitive improvements have been observed in studies within one month of supplementation. Antioxidant and anti-inflammatory effects may require longer, consistent use to become noticeable.

Can rosemary cure Alzheimer’s disease?

No, there is no clinical evidence that rosemary can cure Alzheimer's disease. It may offer supportive neuroprotective effects, but it is not a cure.

Is rosemary aromatherapy effective?

Some evidence suggests that rosemary aromatherapy may offer cognitive and mood benefits. However, more rigorous clinical trials are needed to fully establish its efficacy and optimal use.

Are all rosemary supplements equally effective?

No, not all rosemary supplements are equal. Standardized extracts with quantified amounts of bioactive compounds like carnosic acid and rosmarinic acid are generally preferred for consistent efficacy.

Research Sources

https://pmc.ncbi.nlm.nih.gov/articles/PMC8851910/ – This meta-analysis of 15 animal studies investigated the cognitive effects of *R. officinalis* extracts. It found significant improvements in memory and cognition in both intact and cognitively impaired rodents, with robust effect sizes. The study highlighted the potential of rosemary for cognitive enhancement but noted limitations due to animal models and variability in extract composition.
https://www.frontiersin.org/journals/medicine/articles/10.3389/fmed.2024.1337785/full – This systematic review focused on the anticancer mechanisms of rosemary essential oils and extracts. It revealed that rosemary compounds can inhibit glycolysis and induce endoplasmic reticulum stress in prostate and gastric cancer cells. The review provides strong mechanistic insights from in vitro studies but emphasizes the current lack of human clinical trials for these anticancer effects.
https://pubmed.ncbi.nlm.nih.gov/35170682/ – This citation refers to the same meta-analysis as the first source, reinforcing the findings regarding *R. officinalis*'s cognitive effects. It underscores the significant improvement in memory and cognition observed in animal models, with moderate to large effect sizes, and discusses the robustness of these findings across different species and extract types.
https://www.medicalnewstoday.com/articles/266370 – This article provides a general overview of rosemary's health benefits, including cognitive enhancement, antioxidant properties, and potential for skin health. It also mentions a randomized controlled trial in humans that showed improved memory performance after one month of rosemary supplementation, supporting the cognitive benefits observed in preclinical studies, though it notes the small sample size and short duration of such trials.