Rosemary is an ancient herb that is commonly used today as both a food and medicine.
In traditional medicine, rosemary was specifically used for memory, pain relief, headaches, and as a stimulant for the nervous system.
Modern research demonstrates that rosemary and its active phytochemicals may be beneficial for inflammation, heart health, hair growth, and as a food preservative.
In this article, we will review the health benefits of rosemary, its safety, and its history.
Table of Contents
What is Rosemary?
Rosemary is an aromatic plant that belongs to the Lamiaceae family, better known as the mint family. This herb is originally native to the Mediterranean region but is now globally grown and traded.
Rosemary’s Latin name is Rosmarinus officinalis.
The needle-like leaves are the most common part of the plant that is used. However, the woody branches that the leaves grow on also have health benefits
Rosemary has a potent, stimulating odor that warms the body and supports circulation. Modern research supports traditional claims that rosemary has anti-inflammatory, cognitive-boosting, and hair growth effects.
A variety of these therapeutic health benefits of rosemary can be attributed to the multitude of active constituent compounds present, including:
- Rosmarinic acid
- Caffeic acid
- Carnosic acid
- Oleanolic acid
- Camphor
- Ursolic acid
- Borneol
Presently, rosemary is cultivated and traded globally, but it prefers a dry Mediterranean-like climate.
Health Benefits of Rosemary:
Rosemary is a well-researched herb with a wide range of human clinical trials backing its health benefits. Many of its traditional uses are supported by modern science.
Below are the top researched-backed rosemary benefits for health.
1. May Have Cognitive Enhancing Effects
Evidence shows that rosemary has promising effects on enhancing cognition.
Brain health is important for maintaining the ability to learn, think critically, solve problems, and store information. Keeping the brain healthy can prevent mood disorders and age-related neurodegenerative diseases, which can impact memory recall and cognition.
In a trial involving Japanese men, rosemary extract was able to improve fatigue, mood, and cognitive function. After 4 weeks of administration, the extract was also shown to increase energy levels and mental clarity in the subjects.
A 2012 study found that rosemary powder has a cognitive enhancing effect in elderly individuals. Testing various doses, the researchers found that a 750mg/day dose increased long-term memory recall. It should be noted that the high-dose group that took 6,000mg/day saw a decline in memory recall.
In a trial with university students, taking 500mg of rosemary twice daily for one month showed promise for increasing memory performance. The rosemary supplementation also reduced anxiety and depression and improved sleep.
A combination study involving rosemary, sage (Salvia officinalis), and lemon balm (Melissa officinalis) extract discovered that the extract improved delayed word recall in subjects under the age of 63.
Summary:
Research indicates that rosemary can help to support brain health and cognitive function.
2. May Reduce Stress, Anxiety, & Depression
Rosemary has promising potential as an herb for anxiety and depression, since it may work to relieve stress.
Anxiety and depression are considered mental health disorders. Both ailments affect behavior and mood and will often trigger other issues such as low energy, fatigue, and trouble sleeping.
Researchers found that rosemary and lavender (Lavandula angustifolia) essential oil sachets had the ability to decrease test-taking stress in nursing students. The reduction in stress was measured through scores of test anxiety, personal statements, and pulse rate.
A trial involving university students discovered that rosemary supplementation reduced anxiety and depression and improved sleep scores. After 1 month of administration, the students’ anxiety scores improved by 18% while depression scores improved by 9%. The sleep scores improved by 14%.
A recent 4-week intervention trial involving adults with mild depression found that rosemary extract significantly improved tension anxiety and fatigue upon waking. Participants also experienced an increase in mental energy. 8mg of rosemary extract was given to each subject every day.
Summary:
Clinical studies show that rosemary can help to support mental health and improve mood.
3. May Support Hair Growth
Both traditional and modern therapeutic practices have used rosemary for hair growth.