10 Benefits of rosemary and side effects

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Discover the 10 shocking health benefits of rosemary and side effects.

Everyone knows the scent of Rosemary, and few don’t like it. But did you know that in addition to being an excellent aromatic herb, rosemary is a formidable medicinal herb that has many virtues for our health?

Rosemary (Rosmarinus officinalis) is an evergreen plant that scents the Mediterranean.

It is used as a culinary condiment, but also in the manufacture of perfumes as well as for its many health benefits. 10 shocking health benefits of rosemary


Rosemary not only tastes great, but it is also a great source of iron, calcium, and vitamin B6. It is usually made from the whole dried plant or powdered extracts, while infusions are made from fresh or dried leaves.

Rosemary has been used since ancient times for its medicinal properties.


It is traditionally used to help relieve muscle pain, improve memory, boost the immune and circulatory system, and improve hair growth.

It is part of the Lamiaceae family with oregano, thyme, basil, and lavender.

Rosemary origins

Rosemary grows on a small evergreen shrub belonging to the Lamiaceae family. It is available throughout the year and grows quite easily in all corners of the globe.

Rosemary grows well in well-drained alkaline soil. He likes the sun and fears strong winds. The plant reaches about 1.5 to 3 meters in height.

The tradition of placing sprigs of rosemary on the coffin or the tombstone of a deceased dates back to ancient Egypt. This custom passed through the medieval period and many people still do today.

In the Middle Ages, rosemary was hidden under pillows to thwart nightmares and visits from evil spirits.


Rosemary composition

Rosemary leaves provide only 131 calories per 100g and contain no cholesterol.

They contain fiber and are exceptionally rich in group B vitamins such as folic acid, pantothenic acid, pyridoxine, riboflavin. It also contains a very high level of folate.

Rosemary contains very good amounts of vitamin A, vitamin A is known to have antioxidant properties as well as benefits for vision.

It is also necessary for maintaining healthy mucous membranes and skin.

Fresh rosemary leaves are a good source of vitamin C with around 22 mg per 100 g.

Rosemary, fresh or dry, is rich in minerals such as potassium, calcium, iron, manganese, copper, and magnesium.


Rosemary dosage

It is difficult to establish an indicative dosage for rosemary since it is mainly used in food.

In this case, we can still recommend a dose of 4 to 6 grams per day, but some people will consume more without having any problems.

As for the essential oil, the dosage is very variable depending on the condition to be treated, but in diffusion, 8 to 10 drops are sufficient for a nebulization diffuser, and in 10 to 15 drops for the bath.

For application to the skin, always dilute the essential oil with a little water and only use 3 to 5 drops.

Health benefits of Rosemary

Scientific research has shown the multiple health benefits of rosemary  – especially for longevity.

1 – It inhibits carcinogenic compounds in cooked meat!

You probably know that grilling meat – even worse on the barbecue – coats your steaks and sausages with carcinogens, which are compounds that increase the risk of cancer.


Well,  adding rosemary to meat, right from the start of cooking, works against the formation of these compounds. It does not prevent them… but it limits them.

If you have had this habit of adding rosemary to your meat for a long time, from the start of cooking, you protect yourself from its harmful effects!

2 – It’s the scent of memory

“- Here is rosemary, it is the plant of remembrance. Says Ophelia, the heroine of  Hamlet, by Shakespeare.

This verse recalls a truth confirmed by recent scientific research: the scent of rosemary has for 3,000 years the reputation of improving memory and intellectual performance.

In ancient Greece, students braided rosemary wreaths before taking their exams.

In 2013, researchers at the University of Northumbria in England subjected around 60 people to various memory tests. The guinea pigs were divided into two groups:


• the first was exposed to rosemary essential oil via a diffuser before exercise;

• the second was not exposed to it.

Participants in the first group performed much better than those in the second. They were particularly good at remembering tasks that they had to accomplish at specific times.

In other words, the essential oil of rosemary strongly stimulated their sharp memory.

Ten years earlier, a study conducted by the same team had already proven the incredible benefits on the memory of rosemary essential oil, compared to lavender essential oil.

The benefits of rosemary on memory by the respiratory route are due to a particular component:  1,8-cineole.


1,8-cineole is a volatile molecule capable of entering the bloodstream through the lungs or intestines. And once in the bloodstream, to act directly on the brain.

In other words, when you “snort” rosemary (I love to sniff it full nostrils when I run into it), you stimulate your brain, and especially your memory!

3 – It protects the brain from senile dementia

The rosemary significantly slows the decline in brain capacity is repeatedly documented in the scientific literature.

I will only cite one study, dating from 2012, carried out on people with an average age of 75 years, who were given either rosemary or a placebo.

The result won’t surprise you: People performed better on cognitive tests after consuming rosemary.


And the greater the consumption of rosemary, the better the results.


4 – It is a powerful anti-inflammatory and pain reliever

Rosemary acts as a  natural pain reliever and calms inflammation.

Rosemary extract would be particularly effective in calming neuropathic pain (caused by the nervous system) and neurological inflammation…

This brings us once again to its protective aspect against neurodegenerative diseases and in particular Alzheimer’s.

5 – Benefits of rosemary for cancer

This is again a very well-documented benefit.

Rosemary, say the researchers:

• reduces the risk of breast cancer and slows its progression if it is declared;


• reduces the progression of colorectal cancer;

• combats leukemia particularly effective when combined with vitamin D3.

Another analysis in the journal  Nutrients has also identified the effectiveness of rosemary in the fight against cancers of the lung, liver, and pancreas.

6 – It fights against diabetes and overweight

Rosemary is the friend of your metabolism: it lowers blood sugar levels and helps in weight loss.

More specifically, rosemary allows glucose to be used and then eliminated more quickly after consumption.

Another study has shown that rosemary extract is as effective an anti-diabetic as metformin!!!


Marketed in France under the name of Glucophage, metformin causes several “classic” side effects such as nausea, vomiting, diarrhea, etc., but also more serious complications such as lactic acidosis.

Rosemary can be a good substitute.

7 – It fights germs and bacteria

In 2018, a large study confirmed the reputation, again very old, of rosemary antimicrobial.

Its antibacterial role makes it a weapon of choice in the face of the loss of effectiveness of antibiotics.

In 2013, a research team successfully tested the eradicating power of rosemary essential oil from Escherichia coli, an antibiotic-resistant bacteria, responsible in particular for urinary and respiratory infections.

The authors conclude that rosemary essential oil should be used to prevent and treat nosocomial diseases!


8 – It relieves osteoarthritis and joint pain

Rosemary’s anti-inflammatory properties make it an effective remedy for relieving joint pain, especially those related to osteoarthritis.

In the case of joint pain (but also muscle pain), rosemary is particularly effective as a therapeutic massage oil.

A study conducted in 2017 on 105 patients with severely painful osteoarthritis in the lower limbs showed that topical application of rosemary essential oil significantly reduced pain.

You can, therefore, locally against these pains, use as desired:

• diluted essential oil of rosemary;

• a diluted rosemary mother tincture;


• soak your sore limbs in an infusion of rosemary.

9 – Benefits of rosemary for digestion

If you keep a little rosemary alone in the mouth, you will soon notice its bitterness.

Well, that’s great news for your digestion!

Because any bitter plant stimulates the secretion of digestive juices, and therefore makes digestion more tonic, stimulating the production of bile by the liver, improving the evacuation of toxins and the excretion of thick bile by the gall bladder.

In short, it is an excellent detoxifier for your liver and your gallbladder!

You can consume it as a decoction to relieve the liver: either occasionally in the event of stomach aches and digestive disorders, or as a treatment of 2 to 3 weeks in the spring, to deeply drain the liver.


Here’s how :

• cut off a few sprigs of verbenone rosemary;

• make a few sections that you will put in a saucepan, then add a liter of water that you will bring to the boil;

• let boil for fifteen to twenty minutes;

• let cool a little then place the liquid in a separate container, to which you will add a little filtered water to once again reach one liter;

• drink this liter throughout the day.


10 – It clears the respiratory tract

The use of rosemary to clear the respiratory tract is also very old, and particularly effective in the spring: it would act as an antihistamine if you are prone to hay fever.

Rosmarinic acid (also found in sage, mint, and basil) inhibits inflammation caused by an allergic reaction.

In various studies, it has thus been shown to be effective in calming allergic rhinitis and conjunctivitis.

If you have congested sinuses and/or bronchi, you can use rosemary either as an infusion of fresh or dried plants or as an inhalation.


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