Sage extract (Salvia officinalis)

Tier 3 — weak evidence · Cognition · Menopause · Blood sugar

Shows cognitive-enhancing effects in small trials, with improved memory and attention in both young and older adults. Also reduces hot flash frequency and intensity during menopause. Contains thujone, which is neurotoxic at high doses, so long-term use of concentrated extracts requires caution. Culinary sage use is completely safe. May lower blood sugar and interact with diabetes medications.

Dose: 300–600 mg/day standardised extract; avoid high doses long-term due to thujone content