Full profile
| Also known as | Salvia officinalis, Salvia lavandulaefolia, Sibelius: Sage, Cognivia |
|---|---|
| Best for | Acute working-memory and word-recall support · Attention on deep-work days · Stimulant-free cholinergic support |
| Evidence grade | Grade C — Limited — early or small human trials |
| Studied dose range | ~150–333 mg of a branded standardized extract (studied acute range 150–1332 mg; one chronic trial used 600 mg/day). |
| Time to effect | Predominantly acute — roughly 1–4 hours post-dose; limited cumulative evidence. |
| Best form | Branded standardized aqueous leaf extract (e.g. Sibelius: Sage at ~2.5% rosmarinic acid, or Cognivia). |
| Food sources | Culinary sage and sage tea (far below studied cognitive doses) |
Evidence, honestly graded
Tildesley 2003 (sage oil) improved immediate recall in healthy young adults and Scholey 2008 improved memory/attention in older adults via cholinesterase inhibition; a 2021 branded trial showed acute and some chronic gains but was sponsor-funded. Samples are small and chronic data thin — honestly C.
See the full grading rubric — study type, replication, population match, and dose adequacy — in The Evidence Standard.
Side effects
- Generally well tolerated
- Possible GI upset
Who should avoid it or check first
- Pregnant or breastfeeding
- Epilepsy or seizure disorders (thujone is a proconvulsant)
Interactions
- May add to the effects of cholinergic drugs; use caution with anticonvulsants and sedatives — discuss with a clinician
Stacks well with
- Citicoline
- L-Theanine
- Bacopa Monnieri
Use caution stacking with
- Stacking multiple cholinergic/anticholinesterase agents without rationale
What to look for on a label
- Position as an acute focus/memory ingredient — no memory-loss or dementia implications.
- The Health Canada sage monograph covers traditional digestive/throat uses, not cognition, and sets a thujone limit — plan for a certificate of analysis rather than presenting testing as done.
References
- Tildesley 2003, Pharmacol Biochem Behav — acute sage & memory. Spanish sage improved immediate word recall in healthy young adults. PMID 12895685; doi:10.1016/S0091-3057(03)00122-9. Educational, not a product claim.
- Scholey 2008, Psychopharmacology — sage in older adults. Anticholinesterase sage extract improved memory and attention in healthy older adults. PMID 18350281; doi:10.1007/s00213-008-1101-3.
- Wightman 2021, Nutrients — branded sage acute/chronic trial. Acute and some chronic cognitive gains; industry-funded. PMID 33466627; doi:10.3390/nu13010218. Educational, not a product claim.
Grades and studied doses are our conservative reading of the human research, shown for education. They are not product claims, and a studied dose is not a recommended dose.
See how Sage compares on grade, dose, and goal in the Evidence Explorer.
