Rosemary Benefits, Side Effects, and Preparations Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Nutrition Facts Condiments, Pantry Staples, and More The Health Benefits of Rosemary The savory herb may boost memory and more By Malia Frey Malia Frey Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer​, and fitness nutrition specialist. Learn about our editorial process Updated on October 13, 2021 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Melissa Rifkin, MS, RD, CDN Medically reviewed by Melissa Rifkin, MS, RD, CDN Melissa Rifkin is a Connecticut-based registered dietitian with over 15 years of experience working in the clinical setting. Learn about our Medical Review Board Print Verywell / Alexandra Shytsman Table of Contents View All Table of Contents Health Benefits Nutrition Facts Selection Preparation and Storage Possible Side Effects Common Questions Rosemary (Rosmarinus officinalis) is an herb commonly used in savory cooking. Rosemary is a key ingredient in many pasta sauces, pizza recipes, and vinaigrettes. The perennial woody herb also has a long history of being used for medicinal and health benefits. Some, but not all of these health benefits are supported by scientific evidence. Learn more about how to add rosemary to your diet for both flavor and health. Health Benefits In lab settings, rosemary is known to have both antimicrobial and antioxidant effects on animals. However, it is not clear whether these rosemary benefits occur in humans. Rosemary has been used in alternative medicine to treat or improve certain medical conditions. The following are conditions on which researchers have applied the effects of rosemary; though some have a stronger connection to rosemary for potential health benefits than others, more research is needed on rosemary's effect overall. Hair Loss Early research suggests that applying rosemary oil to the scalp is as effective as minoxidil for increasing hair count in people with male-pattern baldness. In a research study, people who massaged rosemary and other essential oils (lavender, thyme, and cedarwood) showed improvement after seven months. However, it is not clear whether it was the rosemary that provided a benefit. Arthritis According to the University of Pennsylvania, oils containing rosemary have been used to relieve muscle and joint pain associated with arthritis and also improve circulation. Some early research shows that taking a product containing rosemary, hops, and oleanolic acid can reduce pain associated with arthritis. More research is needed to confirm the benefit. Diabetic Kidney Damage Nephropathy Some research suggests that taking a product containing rosemary, centaury, and lovage may be able to decrease the amount of protein in the urine when taken with standard diabetes medications. Protein in the urine is a marker for kidney disease in diabetic patients. Mental Tiredness Early research shows that taking rosemary does not improve attention or mental energy in adults with low energy levels. However, study results do vary. Other studies show that it can reduce the stress of test-taking and relieve anxiety. Fibromyalgia While it was thought that rosemary could improve the effects of fibromyalgia, early research suggests that taking a product containing rosemary, hops, and oleanolic acid does not, in fact, improve symptoms of fibromyalgia. Gum Disease Gingivitis Early research shows that an herbal mouthwash containing rosemary and other ingredients helps to reduce gum bleeding and swelling in people with gum disease when used twice daily after meals for two weeks. Low Blood Pressure Hypotension A preliminary study demonstrated that taking rosemary oil may temporarily raise blood pressure in people with hypotension, but the benefit was temporary. Other popular uses of rosemary include the treatment of: CoughEczemaGasGoutHeadacheHigh blood pressureIncreasing menstrual flowInducing abortionIndigestionLiver and gallbladder problems More evidence is needed to confirm these benefits. Nutrition Facts When you cook with rosemary, you might use the dried ground spice or fresh rosemary from the produce section of the market. Nutrition facts vary slightly because the concentration is different with each version, but using rosemary in your food is not likely to make a substantial difference in the calorie count or nutrient makeup of your meal. A one tablespoon serving of dried rosemary provides just under 11 calories, according to USDA data. Most of those calories come from carbohydrate in the form of fiber, but rosemary is not a significant source of carbs, sugar, or fiber. A typical one-tablespoon serving of rosemary is also not likely to provide significant micronutrients. However, you will get a small amount of vitamin A, vitamin C, vitamin B6, and folate. Minerals in rosemary include calcium, iron, and magnesium, and manganese. Selection Preparation and Storage Rosemary has a flavor that is often described as similar to pine. Some also describe it as pungent, lemony, or bitter. Fresh rosemary is easily found in the produce section of most markets. It is relatively hearty and stays fresh longer than many other herbs when kept in the refrigerator crisper. For that reason, many cooks prefer using fresh (rather than dried) rosemary. Like all dried herbs and spices, store dried rosemary in an airtight container in a cool dark space. Properly stored, it is likely to stay good for three to four years. Recipes Rosemary pairs well with roasted meats, tomato, and vegetable dishes. It is commonly used in Italian cuisine. Rosemary is often used when making pizza and is often combined with other herbs in spice blends. Try any of these delicious recipes with rosemary: Rosemary and Olive Oil Roasted Cashews Recipe Rosemary Vegetarian Eggplant With Pistachio Nuts Easy Rosemary Olive Oil White Bean Dip Whole Wheat Rosemary Crackers Tender Roasted Carrots With Orange and Fresh Rosemary Some people also flavor oils, such as olive oil, by adding a sprig of rosemary and letting it infuse. Possible Side Effects When used in typical amounts to flavor food, rosemary is likely safe for most people. It is also possibly safe when used medicinally in appropriate doses for a short period of time. According to medical sources, a typical dosage of rosemary leaf is 4 to 6 grams daily. They advise that rosemary essential oil should not be used internally. There are some reports of allergic reaction to rosemary when taken in high doses. Side effects may include vomiting, spasms, coma, and in some cases, fluid in the lungs. Lastly, rosemary dosages should not be used by pregnant women or women who wish to become pregnant. Common Questions What is the best substitute for rosemary in recipes? Many cooks use thyme or tarragon as a substitute for rosemary in recipes. Sage and marjoram are also used by some cooks. Can I eat the rosemary stems? The stem of the rosemary plant is woody and difficult to chew. For that reason, cooks generally remove the small rosemary leaves from the stem before cooking, unless they plan to remove the stem after cooking. Bay Leaf Nutrition Facts and Health Benefits Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Rosemary. Full Professional Monograph. Natural Medicines Comprehensive Database. 8/16/2018. Fernández LF, Palomino OM, Frutos G. Effectiveness of Rosmarinus officinalis essential oil as antihypotensive agent in primary hypotensive patients and its influence on health-related quality of life. J Ethnopharmacol. 2014;151(1):509-16. doi:10.1016/j.jep.2013.11.006 Hay IC, Jamieson M, Ormerod AD. Randomized trial of aromatherapy. Successful treatment for alopecia areata. Arch Dermatol. 1998;134(11):1349-52. doi: 10.1016/s0965-2299(99)80147-2 Lindheimer JB, Loy BD, O’Connor PJ. (2013). Short-term effects of black pepper (piper nigrum) and rosemary (rosmarinus officinalis and rosmarinus eriocalyx) on sustained attention and on energy and fatigue mood states in young adults with low energy. Journal of Medicinal Food. 2013;16(8):765–771. doi:10.1089/jmf.2012.0216 Mahyari S, Mahyari B, Emami SA, et al. Evaluation of the efficacy of a polyherbal mouthwash containing Zingiber officinale, Rosmarinus officinalis and Calendula officinalis extracts in patients with gingivitis: A randomized double-blind placebo-controlled trial. Complement Ther Clin Pract. 2016;22:93-8. doi:10.1016/j.ctcp.2015.12.001 Martynyuk L, Martynyuk L, Ruzhitska O, Martynyuk O. Effect of the herbal combination Canephron N on diabetic nephropathy in patients with diabetes mellitus: results of a comparative cohort study. J Altern Complement Med. 2014;20(6):472-8. doi:10.1089/acm.2013.0400 Minich DM, Bland JS, Katke J, et al. Clinical safety and efficacy of NG440: a novel combination of rho iso-alpha acids from hops, rosemary, and oleanolic acid for inflammatory conditions. Can J Physiol Pharmacol. 2007;85(9):872-83. doi:10.1139/y07-055 By Malia Frey Malia Frey is a weight loss expert, certified health coach, weight management specialist, personal trainer​, and fitness nutrition specialist. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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