Sage

Overview

Sage provides compounds that support memory and cognitive enhancement, with therapeutic benefits demonstrated at 200–400 mg/day extract or through regular culinary doses.

Food Context

Synergies

• Part of diverse herb/spice strategy

Preparation

• Can be used in culinary amounts or as extract
• Supports memory and cognition
• Culinary use is generally safe

Essential Amino Acid Profile

Sage contribute plant protein. Pair with complementary protein sources (e.g. grains and legumes) for a balanced essential amino acid profile.

Recipes

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	315 kcal	—
Protein	10.6 g	—
Total fat	12.8 g	—
Saturated fat	7 g	—
Carbohydrates	60.7 g	—
Fibre	40.3 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	28.1 mg	156.2%
Zinc	4.7 mg	42.7%
Magnesium	428 mg	101.9%
Selenium	3.7 µg	6.7%
Calcium	1652 mg	165.2%
Potassium	1070 mg	31.5%
Choline	43.6 mg	7.9%
Folate	274 µg	68.5%
Vitamin B12	0 µg	0%
Vitamin B6	2.7 mg	158.2%

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Spices, sage, ground, FDC ID 170935, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

9 substances in this food

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Selenium

Antioxidant enzyme cofactor (GPx); supports redox balance

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

Choline

Acetylcholine precursor; methyl donor; phospholipid synthesis for membranes

Vitamin B9 (Folate; 5-MTHF)

One-carbon metabolism; methylation; homocysteine recycling

Vitamin B6 (Pyridoxine → PLP)

PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation

References

• Sage: Memory and cognitive enhancement - 200–400 mg/day extract or culinary doses