Rosemary: An Herb of Love With Cognition-Boosting Power

In ancient weddings, brides wore rosemary to symbolize love, loyalty, and happiness. According to Christian legend, the Virgin Mary draped her blue cloak over a rosemary bush, turning its white flowers blue and giving rise to the name “Rose of Mary.”

In traditional medicine, rosemary has been used to alleviate ailments such as mental and physical fatigue, epilepsy, headache, and menstrual discomfort.

Fun Facts

• Well-developed, woody rosemary stems can be repurposed as flavorful skewers for shish kebabs. Simply strip the leaves and thread on chunks of meat or vegetables before grilling.
• Rosemary is a natural insect repellent. A 2021 study concluded that rosemary essential oils in a gel, when applied to the skin, were nearly as effective as DEET at preventing mosquito bites on participants’ arms.
• Due to its antioxidant and antimicrobial properties, rosemary extract has been used in food preservation. It may serve as a natural alternative to synthetic antioxidants, reducing their use in food products.
• Rosemary’s antimicrobial properties also make it useful in natural cleaning products.
• Rosemary can grow up to 6 feet tall and 4 to 5 feet wide.

Special Talents

Native to the Mediterranean, this aromatic evergreen shrub, with its needle-like leaves and distinctive fragrance, belongs to the mint family (Lamiaceae). It includes several species, with Rosmarinus officinalis being the most widely studied.

Rosemary’s health benefits stem from its antimicrobial, antioxidant, and anti-inflammatory properties. These properties arise mainly from rosemary’s chemical compounds, including rosmanol, carnosol, carnosic acid, ursolic acid, rosmariquinone, caffeic acid, and rosmaridiphenol. Its antioxidant effects are further attributed to isoprenoid quinones, which help neutralize harmful free radicals and reduce oxidative stress in the body.

Rosemary essential oil can be used both externally and internally. However, if taken internally, it must be done with caution. It must be diluted with a carrier oil or another substance, such as honey. Applying it directly to the skin or ingesting it without proper dilution can cause serious adverse reactions. Consult a qualified practitioner or herbalist before consuming rosemary essential oil.

1. Enhances Memory

Rosemary has long been associated with enhancing memory. In ancient Greece, students wore garlands of rosemary during exams, believing it would enhance their memory—a tradition modern science supports.

A 2017 study involving 53 school students aged 13 to 15 examined the effects of rosemary essential oil on short-term memory. Participants were divided into a control group and a rosemary group, where rosemary essential oil was sprayed. The rosemary group experienced significant improvements in both image memory and numerical memorization compared to the control group.

A 2018 randomized controlled trial showed that drinking 250 milliliters of rosemary water significantly improved cognitive performance and cerebral blood flow in healthy adults, potentially improving the brain’s oxygen utilization during mentally demanding tasks.

In older populations, a 2012 randomized, double-blinded study found that consuming 750 milligrams of dried rosemary leaf powder, a dose comparable to normal culinary consumption, improved memory speed among adults aged 75 years on average, showcasing its potential to support cognitive function during aging.

A 2023 pilot study suggested consuming rosemary enhanced focus and attention by improving the brain’s ability to process both critical details and background information.

A 2020 clinical trial found that daily consumption of rosemary extract reduced tension, anxiety, fatigue, and daytime sleepiness in healthy Japanese men after four weeks.

According to a 2018 clinical trial involving 68 university students taking 500 milligrams of oral rosemary twice daily for one month significantly improved anxiety, depression, and sleep quality compared to a control group.

A 2018 pilot study on rosemary water—a carbonated beverage containing rosemary extract—reported that consuming it during stress-inducing tasks reduced perceived stress, heart rate, and blood pressure, highlighting rosemary’s potential as a natural tool for managing stress and promoting calmness.

3. Relieves Pain

Rosemary has long been used in traditional medicine to ease headache pain, painful menstrual cramps, stomachache, rheumatic conditions, and renal colic. It has also been used as an antispasmodic. Modern research supports these uses, demonstrating that rosemary exhibits antinociceptive (pain-relieving) and anti-inflammatory effects in both animal and human models.

A 2017 clinical trial found that topical application of rosemary significantly reduced musculoskeletal pain in hemodialysis patients, performing as effectively as menthol and better than a placebo.

Rosemary essential oil reduced heat-induced pain, with higher doses (20 milligrams per kilogram) providing greater relief, according to a 2015 study in mice. These findings support rosemary’s potential as a natural option for pain management.

Rosemary has also shown promise in treating nerve pain and neurological disorders linked to inflammation. A 2017 study demonstrated that rosemary and its active compound, rosmarinic acid, alleviated pain by reducing inflammatory markers such as cyclooxygenase-2 (COX-2) and interleukin-1-beta (IL-1-beta) in a rat model of sciatic nerve injury.

A 2016 study in Scientific Reports reported that rosemary extract relieved nerve pain and protected nerves by reducing sensitivity to painful and nonpainful stimuli in a similar rat model of sciatic nerve injury.

These findings highlight rosemary’s potential as a natural option for managing various types of pain.

Other Possible Talents

• Revives hair: A 2015 randomized controlled trial found rosemary oil to be as effective as 2 percent minoxidil (a common hair loss treatment) in promoting hair regrowth in patients with androgenetic alopecia over six months. Notably, rosemary oil caused less scalp itching than minoxidil.
• Fights cancer: Preclinical studies suggest rosemary contains compounds with anticancer properties, but more human research is needed to confirm its efficacy against the disease, according to a 2020 review.
• Reduces acne: Rosemary essential oil may help reduce acne due to its antibacterial and anti-inflammatory properties, according to a 2023 review.
• Enhances circulation: A 2018 case study examined the effects of rosemary oil on a 53-year-old woman with Raynaud’s syndrome, a condition that restricts blood flow to the hands and feet. After massaging her hands with the rosemary oil for three days and then trying olive oil separately, she reported that the rosemary oil provided greater warmth to her hands. Thermal imaging confirmed this, showing significant improvement in circulation in her fingers with the rosemary oil but not with the olive oil.
• Combats urinary tract infections: A 2020 laboratory-based study reported that rosemary essential oil had strong antibacterial activity against common microbes associated with urinary tract infections, including Staphylococcus aureus, Klebsiella pneumoniae, and Proteus vulgaris. These findings suggest rosemary essential oil could be a natural treatment option, especially in light of increasing antibiotic resistance. However, clinical studies in humans are needed to confirm this.
• Protects vision: A 2018 study in rats and in vitro models highlighted the potential benefit of rosmarinic acid, a compound found in rosemary, for eye health. Researchers first tested lens tissues from eyes affected by cataracts and found that rosmarinic acid reduced protein clumping and restored lens transparency. They then performed a study on live rats, showing that rosmarinic acid delayed cataract formation and reduced cloudiness in their lenses. These findings suggest that rosmarinic acid could be a promising nonsurgical treatment for cataracts. However, more research in humans is needed.
• Balances sugar and cholesterol: A 2014 study found that people who consumed dried rosemary leaf powder for four weeks significantly improved blood sugar and lipid profiles. A dose of  10 grams per day reduced fasting blood glucose by over 18 percent, total cholesterol by nearly 35 percent, and low-density lipoprotein (LDL, or “bad”) cholesterol by over 34 percent while increasing high-density lipoprotein (HDL, or “good”) cholesterol by about 34 percent. Antioxidant markers, including vitamin C and beta-carotene, increased, highlighting rosemary’s potential for regulating glucose and lipids while boosting antioxidant defenses.
• Helps the heart: A 2017 study on rats showed that rosemary leaves supported heart recovery post-heart attack by reducing oxidative stress, boosting energy metabolism, and decreasing abnormal heart muscle growth. This suggests that rosemary could be a potential adjunct therapy to treat heart damage following a heart attack, but further human trials are needed.
• Supports drug withdrawal: A 2013 clinical trial found that adding rosemary powder to methadone treatment significantly reduced the severity of withdrawal symptoms, such as bone pain, sweating, and insomnia, in patients undergoing treatment for opium addiction.

Supporting Cast of Nutrients

Rosemary pairs well with other nutrients and ingredients that enhance its effects. These include:

• Garlic: A 2019 study investigated the effects of rosemary and garlic supplementation on rats with liver cirrhosis induced by a chemical injection. Rats were fed diets containing either rosemary, garlic, or a combination. The combination of rosemary and garlic had the strongest positive effects on liver function, immune response, and blood health.
• Ginger: In a 2024 study, the addition of rosemary, ginger, and garlic extended the microbial shelf-life of cassava-based pancakes.
• Lemon: Aromatherapy using rosemary and lemon essential oils resulted in improved cognition in older adults living in a nursing home, according to a 2020 study.
• Lavender: Ointment containing rosemary and lavender essential oils significantly reduced pain and improved physical function in patients with knee osteoarthritis over 12 weeks, according to a 2013 study.
• Vitamin E: A combination of vitamin E (alpha-tocopherol) and rosemary effectively prevented fat oxidation in fish, with their combined antioxidant effect being much stronger than when either was used alone, according to a 1993 study.

Recipe: Rosemary-Infused Water Recipe

Transform rosemary into a refreshing, hydrating herbal beverage in just a few simple steps. Choose organic ingredients when possible.

Ingredients:

• 1 pitcher filtered water
• 1 sprig fresh rosemary
• 1 lemon, thinly sliced (optional)
• 1/2 cucumber, thinly sliced (optional)
• Ice cubes (optional)

Instructions:

1. Rinse the rosemary sprig thoroughly under cool, filtered water.
2. Add the rosemary to a pitcher filled with filtered water.
3. For added flavor, include thin slices of lemon, cucumber, or both.
4. Place the pitcher in the refrigerator and let it steep for 2 to 4 hours to allow the flavors to infuse.
5. Serve chilled over ice if desired.

Pro Tip: For a stronger flavor, chop the rosemary leaves or gently bruise the rosemary sprig by pressing it lightly with your fingers before adding it to the water. You can also experiment with other add-ins like berries, orange slices, or mint for extra flavor combinations and healing benefits.

No-Fuss Ways to Get Rosemary

Rosemary is available in a variety of forms, including fresh, dried, essential oil, and extract. Here are some quick and easy ways to incorporate rosemary into your daily diet:

• Sprinkle on food: Add fresh or dried rosemary to roasted vegetables, grilled meats, soups, or baked potatoes. Its pine-like aroma and slightly peppery taste pair well with hearty dishes like lamb, chicken, and pork. For a milder flavor, strip the leaves from the stems and chop them finely.
• Infuse oils and vinegars: Use rosemary to infuse oils or vinegars for an excellent addition to salads, dressings, or marinades.
• Make herb butter: Blend finely chopped fresh rosemary with softened butter and a pinch of salt to create an herb butter. Use it to top grilled steaks, roasted vegetables, or warm bread.
• Create a seasoning mix: Combine dried rosemary with other herbs like thyme, oregano, and sage, along with garlic powder and paprika, to create a versatile seasoning mix for rubs or marinades.
• Use it in dough recipes: Knead fresh or dried rosemary into bread dough, focaccia, or savory biscuits for a delightful herbal twist. Rosemary pairs beautifully with olive oil and sea salt in baked goods.
• Whip up a marinade: Combine rosemary with olive oil, lemon juice, garlic, and black pepper to create a simple and flavorful marinade for chicken, fish, or tofu.
• Brew rosemary tea: Steep a teaspoon of dried rosemary leaves or a sprig of fresh rosemary in hot water for 10 minutes. Add honey and lemon to taste for a soothing, aromatic tea.
• Blend an essential oil: Rosemary essential oil, obtained through steam distillation, is highly potent. Dilute a drop or two in a carrier oil (such as olive, coconut, or jojoba) for topical applications like massages. You can also diffuse it into the air for an invigorating aroma but avoid internal use unless supervised by a health care professional.
• Purchase an extract: Rosemary is available in pill, capsule, and tincture forms. Tinctures are typically made with alcohol or glycerin, allowing for easy addition to teas or water.
• Craft a fancy drink: Rosemary is a trendy addition to cocktails and mocktails, especially when used to garnish drinks or infused into syrups. It’s also featured in herbal wines and some craft beers for its unique flavor.

Rosemary aromatic oil is a popular ingredient in soaps, creams, lotions, perfumes, and colognes. The leaves are often included in sachets, potpourris, and herbal baths, as well as facial steams, hair rinses, and natural dyes. Additionally, rosemary is valued for its astringent and cleansing properties, making it a staple in many bath and beauty products.

Quality Considerations

The quality of rosemary products can vary widely. A 2023 study evaluated the quality of 15 rosemary essential oil samples from a Turkish market that were sourced from pharmacies, herbalists, and online platforms. Only four samples met the European Pharmacopoeia standards for pure rosemary oil.

When choosing rosemary essential oil, look for labels such as “100 percent pure essential oil” or “therapeutic grade” from a reputable brand. Choose cold-pressed oil because heat, chemicals, and refining treatments may negatively affect the antioxidant and antimicrobial properties. Choose organic, nonirradiated rosemary when possible.

Fresh rosemary reportedly contains higher antioxidant and phenolic content than dried rosemary.

The tannins in rosemary may also interfere with iron absorption in large quantities. Individuals with iron-deficiency anemia or those at risk of low iron levels should consult a health care practitioner before taking it.

Toxicity

Rosemary is generally considered safe when used in culinary amounts. However, high doses of rosemary may cause nausea, constipation or diarrhea, abdominal pain, vomiting, spasms, and in severe cases, pulmonary edema (fluid in the lungs).

Rosemary extracts are classified as generally recognized as safe (GRAS) by the U.S. Food and Drug Administration.

Interactions

Rosemary may interact with certain medications and supplements, including:

• Blood thinners: Rosemary may slow blood clotting. Taking rosemary along with medications that also slow blood clotting might increase the risk of bruising and bleeding.
• Diabetes medications: Rosemary may lower blood sugar levels. Taking rosemary along with diabetes medications may cause blood sugar to drop too low.
• Aspirin: Rosemary contains chemicals similar to aspirin. Taking rosemary along with aspirin may increase the effects and side effects of aspirin.
• Diuretics (water pills): Because rosemary can act as a diuretic, it can increase the effects of these drugs, raising the risk of dehydration.
• ACE inhibitors: Rosemary may interfere with the action of ACE inhibitors taken for high blood pressure.
• Lithium: Because of its diuretic effects, rosemary may cause the body to lose too much water and the amount of lithium in the body to build up to toxic levels.
• Nonsteroidal anti-inflammatory drugs: Rosemary contains chemicals similar to choline magnesium trisalicylate (Trilisate) and salsalate (Disalcid), which may increase the effects and risk of side effects when taken together.

Consult a health care provider before using rosemary, especially if you are taking any medications or have underlying health conditions.