Some evidence suggests that sage may help to relieve certain menopause symptoms, such as hot flashes. However, more research is necessary before healthcare professionals may routinely recommend this supplement as part of menopause therapy.

Sage is a herb native to the Mediterranean. Its Latin name is Salvia officinalis, and it comes from the same family as other herbs such as oregano, basil, and thyme.

Various types of sage products and forms are available, including:

  • the culinary herb
  • essential oils to inhale
  • herbal teas
  • herbal supplements in pill, tincture, or tablet form

The concentration of the amount of sage varies depending on the form a person takes.

A 2023 meta-analysis reviews the oral ingestion of sage and concludes that sage may help to reduce the frequency of hot flashes in people with menopause, though it may not have any effect on severity.

A small 2023 study of 64 people suggests that six weeks of aromatherapy using sage essential oil may significantly improve sexual satisfaction and function during menopause.

According to a 2024 review, sage leaves and some commercially available sage tablet supplements may also have some potential for relieving physical and mental fatigue during menopause.

The review’s authors suggest sage’s beneficial effects may be due to its high polyphenolic content. Polyphenols are a type of plant compound.

The report also highlights the variation in the chemical composition of commercial herbal products, such as sage supplement tablets. People should be aware of the lack of standardization and the potential variation in quality.

Since supplement compositions can vary, people may experience different effects depending on what they take, meaning that some sage products may have little effect on menopause symptoms.

Forms of sage that may be available online and in stores include:

  • tablet supplements
  • essential oils for aromatherapy
  • whole sage leaves
  • dried sage
  • sage tea

More research is ultimately necessary to understand the effects of sage on menopause symptoms, including the ideal dose and form of taking this herbal remedy and its exact potential benefits.

Dietary sage is typically safe. However, people can check with a healthcare professional that they are using a safe species of sage and sticking to appropriate serving sizes.

For example, you can combine sage with fresh lemon, chicken, and herbed rice to create a tasty and nutritious dinner in under 30 minutes.

Get the recipe!

People can speak with a healthcare professional if they are interested in trying sage for menopause symptoms. Some herbal supplements interact with medications, so speaking with a doctor is particularly important if people take any drugs to manage menopause symptoms.

A doctor can help someone choose the best dose and form, and monitor their symptoms to make adjustments if someone experiences worsening symptoms.