✓ No active regulatory warningsFDA MedWatch, EMA EudraVigilance, WHO VigiBase, WADA Prohibited List · 2026-05-29
⚠ Patient taking high-dose rosemary extract for 'more brain benefit' — inverted U-shape: 6,000 mg impaired cognition [2]
⚠ Patient ingesting rosemary essential oil — not for oral use; use standardized extract capsules [1]
⚠ Pregnant patient using concentrated rosemary extract — potential emmenagogue; culinary amounts are safe [1]
⚠ Patient taking rosemary with iron supplement — rosmarinic acid may chelate iron; separate by 2 hours [1]
🥗 Food first — build your daily Typical 200–500 mg extract
Check the foods you regularly eat — the bar fills toward your daily target.
Fresh rosemary (1 tbsp, ~2 g)30 mg total phenolics (approximate)
Dried rosemary (1 tsp, ~1 g)20 mg total phenolics (approximate)
Rosemary tea (1 cup)15 mg total phenolics (approximate)
Roasted rosemary chicken (per serving)10 mg total phenolics (approximate)
Check your regular foods above
🔬 Lab interpreter
Recommended test
No routine monitoring required
No routine monitoring required
Reference range / target
N/A
N/A
When to test
N/A
N/A
Rosemary supplements at standard doses do not require lab monitoring [1].
Full lab monitoring ↓⚕ For professionals — confirm ranges against your local laboratory.
Clinical verdict
Rosemary is a genuine Nrf2 activator and the only culinary herb with an RCT showing cognitive enhancement (750 mg dried powder). The critical teaching point: the dose-response is INVERTED U-SHAPED — 750 mg improved memory speed, but 6,000 mg impaired it. More is not better. Carnosic acid (lipophilic, crosses BBB) and rosmarinic acid (hydrophilic, anti-inflammatory) have different targets. EFSA-approved as food antioxidant (E392) [1] [2].
1 How much do I need?
👤 Adults: Specific dosage data under clinical review
👴 Elderly: Specific dosage data under clinical review
🤰 Pregnancy: See guidance
Culinary rosemary safe. Concentrated extracts and essential oils should be avoided due to potential emmenagogue effects at high doses [1].
👦 Pediatric: See guidance
Culinary use safe for children. No established pediatric dosing for concentrated extracts. Rosemary essential oil should not be applied near the face of children under 2 years (1,8-cineole inhalation
🏃 Athletes: Standard dose
⚖️ Obesity: Standard dose
Fat-soluble compounds may require dose adjustment in obesity.
🩺 Renal: Consult specialist
Dose adjustment may be needed in renal impairment.
🌱 Vegan: Standard dose
How to take
🍽 Timing: Morning preferred for cognitive effects [2].
💊 With food: Carnosic acid is lipophilic — take extract with food containing fat [1].
2 Which form?
| Form | Bioavailability | Vegan | Cost |
|---|---|---|---|
| ['Standardized rosemary extract (carnosic acid)', 'preferred', 'Standardized to carnosic acid content (typically 10–20%). Most potent for Nrf2 activation and antioxidant effects [1].'] | Standard | Check label | |
| ['Dried rosemary powder', 'traditional', 'Whole herb. Used in the cognitive enhancement RCT at 750 mg. Contains full spectrum of compounds [2].'] | Standard | Check label | |
| ['Rosemary essential oil (aromatherapy)', 'inhalation', 'Rich in 1,8-cineole. Blood levels of 1,8-cineole after inhalation correlated with cognitive improvement in crossover study [2].'] | Standard | Check label | |
| ['Rosmarinic acid extract', 'anti-inflammatory', 'Standardized to rosmarinic acid for anti-allergic and anti-inflammatory applications [1].'] | Standard | Check label | |
| ['Culinary rosemary (fresh/dried herb)', 'food', 'Provides modest amounts of active compounds. Not equivalent to standardized extracts [1].'] | Standard | Check label |
3 Common questions
Can rosemary really improve memory? ▼
There is modest evidence. A double-blind crossover RCT found 750 mg dried rosemary powder improved speed of memory compared with placebo. However, the same study found a higher dose (6,000 mg) impaired memory — an inverted U-shaped dose-response. The traditional reputation as 'the herb of remembrance' has some modern support, but effects are modest and dose-sensitive [2].
Is rosemary essential oil safe to ingest? ▼
Essential oils are highly concentrated. Rosemary essential oil should NOT be ingested except in specifically formulated enteric-coated capsules designed for oral use. Aromatherapy (inhalation) is the established route for essential oil use. Standardized rosemary extracts (capsules/tablets) are the appropriate oral form [1].
Does rosemary extract help with hair loss? ▼
One small RCT (n=100) compared topical rosemary oil with minoxidil 2% for androgenetic alopecia and found similar hair count increases at 6 months. This is promising but is a single study. Rosemary oil is a reasonable low-cost option to try but should not be considered proven [1].
What is the difference between carnosic acid and rosmarinic acid? ▼
Carnosic acid is a lipophilic diterpene (crosses the blood-brain barrier, potent Nrf2 activator). Rosmarinic acid is a hydrophilic polyphenol (anti-inflammatory, anti-allergic, iron-chelating). They have different targets: carnosic acid for neuroprotection/antioxidant, rosmarinic acid for inflammation/allergy. Both are present in whole rosemary [1].
4 Clinical evidence
Strong
Antioxidant food preservative: EFSA authorized rosemary extract (E392) as a food antioxidant based on strong evidence of lipid oxidation prevention. Carnosic acid is one of the most potent natural antioxidants per standardized assays [1]. HIGH
Moderate
Cognitive performance: a randomized, placebo-controlled, double-blind, crossover study found 750 mg dried rosemary powder significantly improved speed of memory (but not accuracy). Importantly, a higher dose (6,000 mg) significantly IMPAIRED memory, demonstrating an inverted U-shaped dose-response [2]. Aromatherapy cognition: inhaled rosemary oil (1,8-cineole) correlated with improved cognitive performance; plasma 1,8-cineole levels positively correlated with speed and accuracy [2]. Anti-inflammatory: rosmarinic acid inhibited complement activation and reduced allergic airway inflammation in preclinical studies with supporting small human trials [1]. MODERATE
Insufficient
Alzheimer's disease: preclinical evidence for acetylcholinesterase inhibition and Aβ aggregation reduction; no completed human trials [1]. Cancer prevention: carnosic acid induces apoptosis in cancer cell lines; no clinical data [1]. Hair growth: topical rosemary oil compared with minoxidil in 1 small RCT (n=100) with similar 6-month results; needs replication [1]. Diabetes: modest α-glucosidase inhibition in vitro; minimal clinical evidence [1]. LOW
5 Safety, toxicity & adverse events
Absolute contraindications
✕ Pregnancy — high (medicinal) doses are uterine-stimulant/emmenagogue
Relative
⚠ Epilepsy — high doses may lower seizure threshold
⚠ Anticoagulants — possible additive effect
⚠ Culinary amounts are safe
🚩 Red flags
● Patient taking high-dose rosemary for cognition — inverted U-curve means more is worse [2]
● Child under 2 with rosemary essential oil near face — 1,8-cineole inhalation risk [1]
● Patient taking iron supplements with rosemary — separate by 2 hours (rosmarinic acid chelates iron) [1]
6 Interactions
Drug interactions
Iron supplements Moderate
Mechanism: Rosmarinic acid chelates non-heme iron, potentially reducing absorption [1].
Effect: Reduced iron bioavailability if taken simultaneously [1].
Action: Separate rosemary extract and iron supplements by at least 2 hours [1].
Warfarin Low
Mechanism: Mild antiplatelet activity at high doses [1].
Effect: Unlikely to be clinically significant at standard supplement doses [1].
Action: Monitor if combining high-dose rosemary extract with anticoagulants [1].
Supplement synergies
Olive Leaf Extract · 250 mg rosemary extract + 500 mg olive leaf extract
Mediterranean synergy: both activate Nrf2 pathway. Rosemary (carnosic acid) + olive (oleuropein) provide complementary polyphenol antioxidant coverage [1].
Mediterranean synergy: both activate Nrf2 pathway. Rosemary (carnosic acid) + olive (oleuropein) provide complementary polyphenol antioxidant coverage [1].
Sage (Salvia officinalis) · Combined cautiously — similar compound profiles
Closely related species (same genus). Both have acetylcholinesterase inhibition. Sage has more clinical cognitive data [1].
Closely related species (same genus). Both have acetylcholinesterase inhibition. Sage has more clinical cognitive data [1].
7 Regulatory
European Union (EFSA): Rosemary extract (E392) authorized as food antioxidant/preservative. Specific usage levels defined by food category. No authorized health claims for supplements [1].
United States (FDA): GRAS for food use. Available as dietary supplement. No FDA-approved health claims [1].
Traditional use: Used in European phytotherapy traditions for cognitive support and digestion. EMA traditional use monograph available [1].
8 References (4)
[1]Borrás-Linares I, et al. Rosemary (Rosmarinus officinalis) extracts, their composition and bioactivity. In: Ferreyra MLF, Veis Ried A (eds). Studies in Natural Products Chemistry. 2020;63:325-394. doi:10.1016/B978-0-12-817901-7.00011-0 REVIEW Accessed: 2026-05-29
[2]Moss M, Oliver L. Plasma 1,8-cineole correlates with cognitive performance following exposure to rosemary essential oil aroma. Ther Adv Psychopharmacol. 2012;2(3):103-113. doi:10.1177/2045125312436573 REVIEW Accessed: 2026-05-29
[3]Panahi Y, et al. Rosemary oil vs minoxidil 2% for the treatment of androgenetic alopecia: a randomized comparative trial. Skinmed. 2015;13(1):15-21. RCT Accessed: 2026-05-29
[4]Nieto G, et al. Antioxidant and antimicrobial properties of rosemary (Rosmarinus officinalis, L.): a review. Medicines. 2018;5(3):98. doi:10.3390/medicines5030098 REVIEW Accessed: 2026-05-29
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10 Cite this page
Vancouver: Pkhakadze G. Rosemary Extract — safety profile [Internet]. Tbilisi: PHIG; 2026 [cited 2026 Jun 01]. Available from: https://supplement.ge/ingredients/rosemary-extract/
APA 7th: Pkhakadze, G. (2026). Rosemary Extract — Safety profile. Public Health Institute of Georgia. https://supplement.ge/ingredients/rosemary-extract/
📋 Editorial information
Author: Prof. G. Pkhakadze, MD, MPH, PhD
Institution: Public Health Institute of Georgia (PHIG)
Affiliation: David Tvildiani Medical University (DTMU)
First published: January 2026
Last reviewed: 2026-05-29
Next review: December 2026
References: 4 cited sources
COI: SupplementIndex receives no funding from supplement manufacturers. All content independently authored by PHIG.
Process: Systematic literature review
📄 License & reuse
Published under Creative Commons Attribution 4.0 International (CC BY 4.0). You may share and adapt for any purpose with attribution.
Pkhakadze G. "Rosemary Extract — Safety Profile." SupplementIndex, PHIG, 2026. https://supplement.ge/ingredients/rosemary-extract/ CC BY 4.0.
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Educational and public health purposes. CC BY 4.0. Consult your healthcare provider before starting any supplement. Corrections: info@accreditation.ge. Publisher: PHIG