You should know when to avoid sage in large or supplement form. Stay away from big doses during pregnancy, while nursing, or when you take blood-thinning or diabetes drugs. A pinch of sage in your pasta is fine. A handful of supplement pills is a very different story.
I learned this the hard way after drinking 3 to 4 cups of strong sage tea per day for two weeks. I started getting headaches and felt restless at night. My doctor told me the sage in food is safe. But strong tea in large amounts carries compounds that build up over time. That talk taught me to respect the line between cooking and medicinal doses.
The compound behind most sage safety warnings is called thujone. Sage holds this substance in its essential oils. Small amounts won't hurt you. Large doses become toxic. NCCIH says sage is "likely unsafe during pregnancy." They also warn against high doses or long-term use. The sage thujone risks from this compound are real at large amounts.
Pregnant women should skip sage supplements and strong sage tea. Thujone may trigger contractions in your uterus. Nursing mothers should limit sage too. It has a long reputation for cutting milk supply. People on blood thinners like warfarin need to watch out as well. Sage has vitamin K that can affect how your blood clots.
NCCIH data shows sage is safe in food amounts. Studies have used it safely for up to 8 weeks at set doses. The problem comes from supplements. The FDA doesn't check these products before they hit shelves. Two bottles with the same label can hold very different amounts of active compounds.
If you take diabetes drugs, be careful with sage as well. Sage can lower your blood sugar on its own. Mixing it with your medication could push your levels too low. Anyone on anti-seizure drugs should also avoid large sage doses since thujone can affect your seizure threshold.
Keep using sage in your cooking with no worry at all. It adds great flavor to meats, soups, and sauces at amounts that pose zero risk for healthy adults. If you want to try sage for health reasons, stick to one cup of mild tea per day. Talk to your doctor before trying any supplements. A little caution goes a long way here.
Read the full article: Sage Plant: How to Grow, Use, and Care
