Thyme has been used for hundreds of years for culinary purposes, but it has also been highly regarded for its medicinal properties.
This article outlines the main health benefits of thyme, including dosage recommendations, side effects, safety, and best uses.
Table of Contents
Thyme Overview:
Thyme (Thymus vulgaris) is a perennial native to the Mediterranean region, where it was most often used as a spice. However, traditional societies also used thyme for medicinal purposes too, such as for inflammation, infections, and digestive issues.
Today, thyme is still one of the most popular herbs and spices, used very often for its culinary properties, although many people are still largely unaware of its medicinal properties.
Research reveals that thyme is filled with many nutrients, including various vitamins, minerals, essential oils, antioxidants, and phytochemicals. These nutrients are found primarily in the leaves.
Some of the specific nutrients and bioactives found in thyme are:
- Thymol
- Carvacrol
- Lutein
- Zeaxanthin
- Pigenin
- Thymonin
- Vitamins A, C, and B6 (and other B-complex vitamins)
- Calcium, iron, magnesium, & zinc
- Beta-Carotene
Health Benefits of Thyme:
There are several potential health benefits of thyme, which result from its rich nutrient and phytochemical profile.
1. May Help With Coughs & Respiratory Health
Several studies indicate that thyme may act as a natural cough reliever, while helping to promote better breathing and general respiratory function.
In a clinical trial involving children with asthma, those given a thyme preparation experienced significant decreases in coughing during activity compared to the control group, as well as a general improvement in breathing patterns.
In a clinical study, researchers looked into the effects of thyme and ivy (Hedera) combination syrup versus dextromethorphan (a common cough drug) in controlling coughs and irritation. They found that the thyme-ivy preparation led to an 87% reduction in cough severity compared to 80% in the dextromethorphan group, showing greater overall benefits.
In a clinical trial on adults with acute bronchitis, researchers found that a syrup consisting of thyme and ivy leaves resulted in fewer coughing episodes and a faster resolution of symptoms compared to the placebo syrup.
A clinical study on intensive care patients on a ventilator showed that thyme essential oil improved respiratory tract function and led to increased oxygen saturation and improved breathing compared to the control group.
Summary:
Clinical research has found that thyme may work to decrease coughing and support respiratory health.
2. May Support Immunity
Thyme also appears to support overall immune health and may prevent various viral, fungal, and bacterial infections.
In a clinical trial on patients with COVID-19, those who received thyme essential oil three times per day for one week showed substantial reductions in fever, dizziness, cough, pain, fatigue, and other symptoms, as well as an increase in antioxidant and immunomodulatory activity.Â
Thyme may also be beneficial for aiding congestion and easing sore throat pain.
A clinical study on patients with a sinus infection showed that a thyme-honey nasal spray preparation helped to reduce inflammation and polyp formation, while also promoting mucosal healing. However, other effects weren’t significant when compared to the placebo.
In a clinical trial on patients with removable orthodontic appliances contaminated with Candida albicans (a type of fungus), researchers found that thyme essential oil spray was similar in efficacy when compared to chlorhexidine (a common antifungal chemical).
Another study showed that thyme showed significant antibacterial effects against strains of both gram-negative and gram-positive bacteria, including Eschericia coli, Staphylococcus aureus, and several common infectious bacteria.
Another study indicated that a medicinal preparation of thyme extract showed strong antiviral activity against cold and flu viruses.
Summary:
Clinical trials indicate that thyme may support immune health through antibacterial effects and infection prevention.
3. May Decrease Inflammation
Research shows that thyme has anti-inflammatory properties, which in turn can help improve various inflammatory-related issues.
In a clinical study involving women, topical treatment with ThymLec® (a thyme extract preparation) reduced facial wrinkles and expression lines, while showing overall anti-inflammatory and anti-aging effects in the skin.
Another clinical trial compared the effects of thyme extract to chlorhexidine in patients with gingivitis (inflammation of the gums). They found that thyme extract had comparable efficacy to chlorhexidine in treating gingivitis, mainly by reducing IL-6 and other markers of inflammation.
In a rat study, researchers looked into the effects of essential oils from thyme (and other herbs) on controlling ethanol-induced peptic ulcers and ulcerative colitis. They found that thyme essential oil offered notable anti-inflammatory and antioxidant activities in the stomach and colon, including increased glutathione (an antioxidant) and decreased malondialdehyde (a common marker of oxidative stress).
In a study done on mice with carrageenan-induced inflammation, a high dose of thyme essential oil led to a wide variety of anti-inflammatory effects, including a reduction in interleukins. This is important because interleukins are often elevated during inflammatory states, so having reduced levels suggests less inflammation and a healthier internal state.
In a study on aging mice, thyme essential oil significantly decreased cytokine activity and overall brain inflammation compared to the control group. The thyme group also showed longer telomere lengths compared to the placebo, which is important since telomere shortening is a key indicator of aging.
Summary:
Research suggests that thyme may have benefits for reducing inflammation levels.
4. May Improve Dysmenorrhea
Emerging research also indicates that thyme can help with dysmenorrhea (pain during menstrual periods).
In a clinical study on patients with dysmenorrhea, thyme essential oil extract significantly lowered pain severity compared to the placebo, with similar benefits to ibuprofen.
Another clinical trial also showed that thyme had similar pain-relieving properties as ibuprofen to help control pain severity in women with dysmenorrhea.
Clinical studies show that thyme may have similar pain-relieving effects as ibuprofen for dysmenorrhea.
Summary:
Clinical studies show that thyme may have similar pain-relieving effects as ibuprofen for dysmenorrhea.
5. May Improve Gut Health
Thyme also has potential benefits for gut health and digestion, while supporting overall gastrointestinal function.
In a clinical trial on overweight individuals, thyme supplementation led to improved stool frequency and a significant reduction in indigestion, constipation, bloating, and other gastrointestinal symptoms compared to the placebo.
A study done on rats showed that fresh thyme consumption increased levels of good bacteria and decreased levels of certain pathogenic bacteria. Thyme also increased butyrate and short-chain fatty acid levels, which help promote gut barrier function, act as food for the colon, and support gut microbiome health.
In another study, thyme essential oil was shown to offer spasmolytic effects (a reduction in spasms) in the colon and small intestine, as well as antimicrobial effects. Together, the researchers noted that these effects could help reduce diarrhea and other symptoms of irritable bowel syndrome, while promoting overall gut health.
Summary:
Thyme may support gastrointestinal health although additional human clinical research would be beneficial in further confirming these findings.
Thyme Safety:
Thyme is generally considered safe and non-toxic for culinary and medicinal purposes when used in recommended doses.
Still, there are possible side effects of thyme, including:
- Allergic reactions
- Vomiting & other digestive issues
- Dizziness
- Headache
- Breathing issues
Thyme also appears to be safe for children as well as pregnant and breast-feeding women, but it is recommended to stick to just whole food-based thyme rather than medicinal preparations in these instances.
Thyme essential oil is also generally considered safe at commonly used doses. However, in some cases, especially with large doses, thyme essential oil may cause intestinal cell damage when used orally, as well as allergic reactions and skin irritation.
Thyme Dosage:
Data gathered from clinical research (see here, here, and here) suggests that an effective dose of thyme is between 3g and 10g per day. However, the exact required dose is, at this time, a bit ambiguous, based not only on the lack of substantial clinical trials, but also due to the different forms of thyme used (e.g. syrup, capsules, powdered extract).
Here are some common guidelines to follow, depending on the form used:
- 1 to 2g liquid extract up to 3x/day
- 1 to 2g dried extract up to 3x/day
- Infuse 1 ounce of dried herb with 1 pint of boiling water: given in one or more tablespoons one to several times per day
- 50mL of a 5% solution (gargle or mouthwash) up to 3x/day
Naming & Taxonomy:
Thyme’s scientific name is Thymus vulgaris. It’s a perennial wild shrub that belongs to the Lamiaceae family, which is characterized by several plants known for their strong aroma and flavor.
Regular thyme is distinct from wild thyme (Thymus serpyllum), although they do possess many similar nutrients and bioactive properties.
Thyme is primarily native to the Mediterranean region, although it also grows in Northern Africa and parts of Asia. The thyme plant can grow up to one foot in height and is characterized by a bushy appearance with rough, woody branches, and ovate, green-gray leaves that are very fragrant.
History & Traditional Use:
Thyme has been used for hundreds of years for culinary, medicinal, and even symbolic purposes. It was used as a spice in the Mediterranean region, which was then spread out all over the world due to its popularity. Many cultures incorporated thyme into stews, sauces, salads, chowders, and several other dishes to enhance the flavor and overall meal quality.
Thyme has also been used in many medicinal ways as well. The first documented evidence for medicinal use of thyme goes back to the first century AD in Discorides’ De materia medica.
The Ancient Greeks and Romans used thyme for its antiseptic and antibacterial properties, while also helping to control coughs and respiratory issues. In general, thyme was also used to help with inflammation, infections, sore throat, and malaria. Later on in the 19th century, dentists used thyme oil to treat oral abscesses and inflammation.
The Greeks also burned it as incense in their temples, while the Roman soldiers would often bathe in thyme with the hopes of becoming more courageous. Furthermore, the Ancient Egyptians used thyme as part of the embalming process. Overall, it’s clear that thyme had a wide variety of uses and applications.
Conclusion:
Thyme has been one of the most widely used herbs for thousands of years, showing prominent use as a culinary spice, medicinal herb, and even a symbol of courage and strength.
Modern research shows that thyme is rich in many important nutrients, with possible benefits for respiratory health, immunity, inflammation, menstrual health, gut health, and other areas.
And when consumed in appropriate amounts, either fresh, dried, or in supplement form, thyme is highly safe for most people, which makes it one of the most widely applicable herbs for supporting overall wellness.
