As you place sprigs of rosemary on a pan to roast alongside chicken or in a garlicky loaf of bread, you may not be thinking about the potential health properties this common herb is wielding.
It turns out, rosemary is a well-studied herb with myriad benefits—from boosting hair growth to potentially helping fight cancer.
Here’s how to take advantage of this natural health powerhouse.
Stimulate hair growth
While there are countless hair-growth supplements and hacks that circulate social media, rosemary oil, extracted from rosemary plants, is a tried-and-true tool to boost hair growth, backed by science.
In one study comparing the effectiveness of rosemary oil compared to minoxidil—a common medication used to stimulate hair growth in men and women—participants saw significant hair growth from both products after six months, with no difference between the two treatments’ effectiveness.
A comprehensive review of studies on the hair loss condition alopecia demonstrated that rosemary oil is an effective treatment due to its ability to improve scalp blood flow and enhance the regeneration of the hair follicles.
Improve skin health
Rosemary also has the potential to help heal the skin, according to a 2023 review of studies. Oxidative stress to the skin, caused by things like ultraviolet (UV) light, environmental pollution and chronic psychological stress, can damage the skin and lead to further skin aging and may play a role in skin cancer, according to researchers.
But thanks to its antioxidant and anti-inflammatory properties, rosemary could help treat some skin diseases either when ingested or applied to the skin.
Anticancer properties
Rosemary’s anticancer potential is more than skin deep: Ingesting rosemary was found to help stop the activation of carcinogens, increase antioxidant enzyme activities, reduce tumor-stimulating inflammation, decrease cell growth (which can lead to the production of cancerous cells), stimulate programmed cell death, and suppress tumor growth and invasion, according to a 2020 study.
Brain health and Alzheimer’s treatment
The benefits of rosemary extend to your nervous system, according to a 2020 review of studies. Rosemary extract showed anti-spasm, pain-relieving, anti-inflammatory, anti-anxiety and memory-boosting properties.
The study concluded that components of rosemary show promise in the treatment of anxiety, depression, Alzheimer’s disease, epilepsy, Parkinson’s disease, and withdrawal syndrome, researchers found.
For Alzheimer’s in particular, a January 2025 study in mice linked a compound found in rosemary to boosts in memory, more neuron synapses, reduced inflammation, and greater removal of toxic proteins that are linked to Alzheimer’s. It was administered to mice three times a week for three months, with no observable toxic effects.
How to use rosemary for your health
All of the studies on rosemary have limitations: The use different a dose as well as different methods of extracting and administering rosemary, making it difficult to put the findings into clinical practice. In the anticancer study, authors also raised concerns about chronic use of rosemary extract becoming toxic.
While the Food and Drug Administration designates rosemary extract as generally recognized as safe (GRaS), there is no recommended daily allowance. Talk to your doctor before taking any supplement to make sure it’s safe for you.
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The most common forms of rosemary are the herb or as an essential oil. You should not ingest the essential oil as it is highly concentrated and can be toxic when ingested, according to Poison Control. If you want to apply it to your skin, they recommend diluting it with a carrier oil like jojoba or argan oil. Rosemary essential oil is generally safe when inhaled through an aroma diffuser.
To reap the benefits of rosemary, you can steep the herb in boiling water and drink it as a tea, or make it a regular part of your cooking.
Mount Sinai Hospital advises, however, that pregnant and nursing women avoid taking rosemary as a supplement, as higher doses can potentially cause miscarriage—but, it is still safe to consume as an herb in food. Additionally, people with high blood pressure, ulcers, Crohn’s disease, or ulcerative colitis should not take rosemary.
For more on supplements:
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