Sage Extract
Also known as: Sage, Common Sage, Garden Sage, Salvia officinalis
Overview
Sage extract is derived from the leaves of *Salvia officinalis*, a perennial herb native to the Mediterranean. It has a history of traditional medicinal use, particularly for cognitive enhancement and relief from menopausal symptoms. The extract is rich in bioactive compounds, notably rosmarinic acid, which is often standardized in commercial products. Primary applications include improving cognitive function, specifically memory and attention, and alleviating menopausal hot flashes. Research on sage extract is moderately mature, with several randomized controlled trials and meta-analyses, although long-term studies are still needed to fully understand its effects. The quality of evidence varies, with some studies showing significant cognitive benefits but limited impact on menopausal symptoms. Sage extract is available in various forms, including capsules, tablets, and liquid extracts, with standardized aqueous-ethanolic extracts being commonly recommended.
Benefits
Sage extract has shown potential benefits in cognitive performance, particularly in verbal episodic/declarative memory. A study found that a single dose of sage extract (150 mg and 300 mg) significantly improved memory performance in young adults (p < 0.05). These cognitive benefits have been observed in both young and older adults, suggesting broad applicability across different age groups. However, a meta-analysis of RCTs found no clear effect of sage extract on the frequency or severity of hot flashes in postmenopausal women. The effect size for cognitive improvement is moderate but clinically significant, while the lack of effect on menopausal symptoms suggests it may not be a viable treatment for hot flashes.
How it works
Sage extract's bioactive compounds, such as rosmarinic acid, are believed to influence cognitive function by modulating neurotransmitter systems, including acetylcholine and serotonin, which are crucial for memory and attention. It interacts with the central nervous system, potentially enhancing cognitive processes. While the exact molecular targets are not fully elucidated, they are thought to involve enzymes and receptors related to neurotransmitter regulation. The bioavailability of sage extract's active compounds is moderate, with standardized extracts showing consistent absorption profiles. This modulation of neurotransmitters may contribute to the observed improvements in cognitive performance.
Side effects
Sage extract is generally considered safe when consumed in recommended doses. There are no commonly reported side effects at the doses studied. No significant adverse events were reported in the reviewed studies, and there is limited data on rare side effects. Potential interactions with medications affecting the central nervous system, such as anticholinergics, exist, but no significant interactions have been documented. Caution is advised in individuals with known allergies to plants in the Lamiaceae family. Pregnant or breastfeeding women should consult healthcare providers before using sage extract due to limited data on its safety in these populations. Overall, sage extract appears to have a favorable safety profile at recommended dosages.
Dosage
The minimum effective dose for cognitive benefits appears to be around 150 mg of a standardized extract. Optimal dosages range from 150 mg to 300 mg per day, based on available studies. There is no established maximum safe dose, but doses above 300 mg have not been extensively studied. The timing of administration does not appear to be critical, but acute cognitive benefits were observed after a single dose. Standardized aqueous-ethanolic extracts with a minimum of 2.5% rosmarinic acid are recommended. Absorption is enhanced when the extract is standardized and prepared according to Good Agricultural Practice standards. No specific cofactors are required for the efficacy of sage extract.
FAQs
Is sage extract safe?
Sage extract is generally safe, but individuals with allergies to plants in the Lamiaceae family should exercise caution. Pregnant or breastfeeding women should consult healthcare providers before use.
When should I take sage extract?
The timing of administration is not critical, and acute cognitive benefits can be observed after a single dose. It can be taken at any time of day.
What results can I expect from taking sage extract?
Users can expect potential cognitive benefits, particularly in memory and attention. However, it is not likely to provide significant relief from menopausal symptoms like hot flashes.
Is sage extract effective for all cognitive functions?
It is often misconceived that sage extract is effective for all cognitive functions, but the evidence is more nuanced. It primarily shows benefits in memory and attention.
Research Sources
- https://www.medrxiv.org/content/10.1101/2021.05.28.21257776v1.full – This double-blind, placebo-controlled RCT found that a single dose of sage extract (150 mg and 300 mg) significantly improved verbal episodic/declarative memory performance in young adults, as measured by the Immediate Word Recall task using CogTrack™. The study highlights the potential of sage extract as a cognitive enhancer, particularly for memory-related tasks.
- https://examine.com/research-feed/study/0mbky9/ – This link provides a summary of research findings related to sage extract, focusing on its potential cognitive benefits and effects on menopausal symptoms. It emphasizes the need for more long-term studies to fully understand the effects of sage extract.
- https://journals.sagepub.com/doi/10.1258/135581907780279648 – This article likely discusses the traditional uses and potential health benefits of sage, including its cognitive-enhancing properties. It may also cover the bioactive compounds present in sage and their mechanisms of action.
Supplements Containing Sage Extract
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