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.

Key Nutritional Highlights

• Salvia officinalis (sage) extracts improve attention and memory in acute human trials [1]
• Sage polyphenols modulate cholinergic and mood-related endpoints in controlled studies [2]
• Sage provides compounds that support memory and cognitive enhancement, with therapeutic benefits demonstrated at 200–400 mg/day extract or through regular culinary doses. [1]
• Sage provides compounds that support memory and cognitive enhancement, with therapeutic benefits demonstrated at 200–400 mg/day extract or through regular culinary doses. [2]
• 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

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Zn²⁺

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Mg²⁺

Magnesium

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

Se^2-

Selenium

Antioxidant enzyme cofactor (GPx); supports redox balance

Ca²⁺

Calcium

Bone health; neurotransmission; interacts with vitamin D and K2

K⁺

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

[1] Salvia officinalis (sage) extracts improve attention and memory in acute human trials. Scholey et al. 2008. An extract of Salvia (sage) with anticholinesterase properties improves memory and attention in healthy older volunteers

[2] Sage polyphenols modulate cholinergic and mood-related endpoints in controlled studies. Kennedy et al. 2006. Effects of cholinesterase inhibiting sage (Salvia officinalis) on mood, anxiety and performance on a psychological stressor battery