Rosemary (Latin for “dew of the sea”), also known by its botanical name Rosmarinus officinalis, is a member of the Lamiaceae or Labiatae (Mint) family (1). Originating in the Mediterranean region, rosemary is now cultivated worldwide. Rosemary is a beautiful evergreen shrub with 1-inch-long, thick, dark green needle-like leaves with white and hairy undersides. The plant has a mint-like aroma and blooms two to three small, pale blue, pink, or white flower clusters along its branches in winter and spring (2,3).

Rosemary can be propagated in the spring from seeds or cuttings. The branches are gathered in the summer after the flowers have bloomed. Rosemary flourishes in warm, moderately dry climates with shelter. If you plan to forage for rosemary, always harvest ethically. Never collect anything from private property without direct permission. When harvesting from public spaces, consider the impacts on native plant populations. Due to the uncertainty of surrounding plants, be careful not to disturb them as they could be an endangered or threatened species. Always be kind to the earth and only harvest what you need.

According to one of my favorite herbal resources, the Encyclopedia of Herbal Medicine, rosemary’s key constituents are volatile oil (containing borneol, camphene, camphor, and cineole), flavonoids (apigenin and diosmin), tannins, rosmarinic acid, and diterpenes (including carnosic acid and carnosol). Its key herbal actions include:

• Anti-inflammatory: helps the body control inflammation.
• Antioxidant: prevents oxidation and tissue breakdown.
• Astringent: constricts mucus to reduce discharge and lessens bleeding from minor wounds.
• Nervine: stimulates, calms, and strengthens the nervous system.
• Stimulant: increases alertness, energy, and nervous system activity.
• Tonic: restores, maintains, or nourishes the body.

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Research-Backed Health Benefits of Rosemary

Throughout history, rosemary has been used for its many medicinal purposes, including:

Rich In Antioxidants

Several studies have been done on rosemary’s ability to act as an antioxidant. Antioxidants can help fight damage from harmful free radicals. The buildup of free radicals has been linked to chronic diseases, such as cancer and heart disease (4). One study concluded that rosemary essential oil demonstrates free radical scavenging and hepatoprotective (liver-protecting) activity (5). Additionally, early studies have found that rosemarinic acid’s antioxidants are an excellent natural preservative that can increase the shelf life of perishable foods (6).

Antimicrobial Properties

An antimicrobial property is when a substance, or in this case, an herb, can kill or suppress the spread of microorganisms such as bacteria, viruses, protozoans, and fungi (7). One study demonstrated that the growth of gram-positive bacteria like Brochothrix thermosphacta and Enterobacteriaceae was suppressed by rosemary essential oil (8). Another study found rosemary extract slowed the growth of Penicillium roquefortii and Botrytis cinerea, linking the phenolic diterpenoid compounds to the antibacterial activities (9). Further research showcased rosemary essential oil’s effectiveness against Escherichia coli, Salmonella typhi, Salmonella enteritidis, and Shigella sonei (10).

Anti-Inflammatory Properties

Rosemary is well-known for its anti-inflammatory properties. Although inflammation is a natural bodily response, chronic inflammation can lead to detrimental health effects. Chronic inflammation has been linked with many diseases, such as type 2 diabetes, asthma, and certain cancers (11). Thankfully, several in-vitro (test tube) and in-vivo (living) studies have found that rosemary is an excellent historically documented anti-inflammatory agent (12). One study using 400 mg/kg of rosemary or 10 mg/kg of rosemary extract for 28 weeks demonstrated decreased inflammatory biomarkers in paw edema, acute liver injury, and asthma (13). Another study noted interactions between rosemary’s bioactive elements and the body’s molecular pathways governing inflammatory processes and pro-oxidative/antioxidant balance (14).

May Help Control Diabetes & Blood Sugar Levels

As of 2020, 34.2 million (1 in 10) Americans have diabetes, and another 88 million (1 in 3) Americans have prediabetes (5). Several studies have found that rosemary contains compounds called carbonic acid and tamarind acid, which have insulin-like effects on blood sugar (16). Studies link carbonic and tamarind acids to lowering blood sugar levels by increasing glucose absorption rate into muscle cells (17,18). Another study concluded that rosemary extract demonstrates insulin-like and anti-diabetic effects while exhibiting protective properties against hyperlipidemia (high cholesterol) and hyperglycemia (high blood sugar), making it a promising option for managing blood glucose levels and diabetes (19).

May Relieve Stress & Anxiety

Evidence suggests that acute and chronic stress is associated with increased inflammatory activity, including how we focus on negative thoughts or events (20). Long-term and chronic inflammation can lead to many health complications, such as cancers, rheumatoid arthritis, atherosclerosis, heart disease, periodontitis, and much more (21). Of course, stress leads to anxiety, too, but thankfully, rosemary has powerful antidepressant and antianxiety properties that may help.

Many studies have been conducted on rosemary’s ability to improve mood. In animal studies, rosemary helped regulate dopamine in the brain, resulting in antidepressant effects (22). In human studies, 1 gram of rosemary in 100 cc (3.5 ounces) of water for four weeks improved mood, cognitive function, mental energy, sleep quality, and less work burnout in healthy participants who experienced daily fatigue (23). Another study found that 500 mg of rosemary twice daily for one month resulted in significantly lower anxiety levels with memory and sleep quality improvements among college student participants (24).

May Improve Brain Functionality

Brain functionality includes speech, judgment, thinking and reasoning, problem-solving, emotions, and learning, among many other functions (25). Research shows rosemary may support recovery from conditions such as stroke and protect against neurodegenerative diseases like Alzheimer’s (26,27). An animal study review indicated that rosemary improved cognitive function in healthy animal models and those in cognitive deficit (28). Furthermore, an animal review noted rosemary decreased seizure activity in rats with kainic acid-induced epilepsy (29).

Anticancer Properties

Statistics say that 158.3 of every 100,000 individuals will die from cancer, but what if they didn’t have to (30)? Thankfully, one study concluded that rosemary products have demonstrated effective antiproliferative action on several tumor cell types (31). Another study discussed rosemary’s powerful anticancer effects against lung, prostate, liver, and breast cancer cells (32). Additionally, scientific literature notes that rosemary stops carcinogenic activation, increases antioxidant enzyme activity, reduces tumor-stimulating inflammation, decreases cell growth, stimulates programmed cell death, and suppresses tumor angiogenesis (development of new blood vessels) and invasion (33).

Safety Information, Contraindications & Interactions

The mainstream cautions that there isn’t enough reliable information to know if rosemary is safe to use as a medicine when breastfeeding, so they recommend staying on the safe side and sticking to food amounts (34).

These mainstream claims have resulted in rosemary gaining a negative reputation, but there is no evidence that it will harm the baby or mother.

Actually, respected herbalist Richard Whelan states that substantial amounts of rosemary have been given to pregnant rodents in tests and have not caused any harm. In his professional opinion, rosemary is safe to take while breastfeeding and may, in fact, benefit the baby as the oils will pass through the milk and can be gut-calming. However, he recommends against taking iron supplements with strong medicinal rosemary teas or extracts as they impact iron absorbency when taken simultaneously (35).

If you read my post How to Practice Essential Oil Safety, you know aromatherapist Wendy Robbins states they should never be taken internally or applied undiluted. She warns rosemary essential oil is potentially neurotoxic, depending on the level of camphor present in the oil. She also suggests not to use it on or near the faces of infants and children. The recommended dermal maximum for rosemary camphor is 16.5% and 6.5% for rosemary verbenone (36).

How to Use Rosemary & Product Recommendations

I try to buy local herbs when I make herbal remedies. When buying locally isn’t an option, I typically purchase from one of the following brands:

• Anthony’s Goods
• Frontier Co-op
• Starwest Botanicals

Looking for additional herbal suppliers? Check out my post, 3 Ways to Source Herbs.

I haven’t made many herbal remedies with rosemary, but I sometimes make a rosemary infusion (tea) for my hair. Aside from that, I recommend a few premade herbal products, including:

• Gaia Herbs’ Mental Alterness is an adaptogenic support for healthy memory and cognitive function. With eleuthero, ginkgo leaf, gotu kola, rosemary, and oats, these vegan liquid phyto-capsules can help you stay focused in the face of stress.
• Herb Pharm’s Rosemary Liquid Extract provides traditional support for the circulatory system, healthy brain function, memory, alertness, and mental clarity.
• Herb Pharm’s Warming Circulation Liquid Extract supports the cardiovascular and circulatory systems and healthy blood circulation.
• MaryRuth’s Organic Turmeric Gold Liquid Drops have immune-supporting and neuroprotective properties. With turmeric, black pepper seed, cassia cinnamon bark, rosemary, and more, this formula may be just the blend you’ve been looking for to support immunity, healthy cognition, mood, and overall health.
• Plant Therapy’s Brain Power energizes your mind and elevates your cognitive vitality. Designed to nurture and support your brain’s health and functionality, this expertly crafted tincture, made of natural and organic herbal extracts, aims to sharpen memory and mental agility.
• Plant Therapy’s Rosemary 1,8-Cineole Essential Oil is a stimulating, warming, and refreshing addition to your essential oil collection. It helps support hair growth and boosts your mind when you need to focus, stay alert, or get the most out of your memory retention.

Product Disclaimer

Product recommendations are affiliate links. I do not own or make these products. Recommendations are selected according to ingredients at the time article was written and can change at any time. I encourage you to double-check ingredients and research each company to ensure they’re suitable for your journey.

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