10 Science-Backed Benefits of Rosemary

If you bring Rosemary home, the plant will be a lifesaver. This plant offers numerous health benefits in addition to its aesthetic beauty.

Besides, if you want your home to smell sweet, place the plant in your living space.

It will give you and your guest an experience of roaming around the garden’s flowers.

In general, Rosemary has many health benefits, including its ability to lower inflammation, strengthen the immune and circulatory systems, increase respiration, encourage hair growth, etc. Moreover, Rosemary contains different anti-oxidants beneficial for human health.

Rosemary plant
Rosemary plant (Source: Wikimedia Commons)

Do you think that is all for Rosemary’s benefit? No, the list is ever-expanding.

The list of benefits is sure to hang your mouth open in awe. Read on below to find out the benefits Rosemary has to offer.

Overview of Rosemary

Rosemary is a herb with pointy needle-like leaves that has been prevalent as a medicinal plant for a long now.

According to Science Direct, the Rosemary plant can be used as an aromatic, medicinal, and culinary plant.

Rosemary herb
Rosemary herb (Source: Pixabay)

However, Rosemary is easier to look after as its care requirements are sorted.

Let’s look at the basic overview of the Rosemary Plant.

Scientific NameSalvia Rosmarinus
Common NameRosemary
Native AreaMediterranean Areas
USDA Zone7 to 10
Growth RateSlow to moderate
Plants Mature Size4-6 feet tall
4-5 feet wide
Leaf SizeHalf inch long leaves
FlowerDensely curled blue, pink, purple and white flowers
Bloom TimeFirst flowering in spring and later in early summer
ToxicityToxic if ingested in large quantity
LifespanSome varieties can live up to 30 years

Is Rosemary Suitable for Indoors?

Rosemary is a Mediterranean plant that grows on rocky slopes near the coast and takes a lot of its moisture from its foliage.

It is typically grown outdoors, but potted plants can be grown indoors with special care and attention.

It needs a lot of light and proper watering to grow.

However, growing this plant indoors is challenging as it tends to succumb too often to improper watering.

Indoor herbs grown in Containers
Indoor herbs grown in Containers (Source: Pixabay)

If you want to grow Rosemary Plant indoors, you must know that a little anomaly in its care can kill this plant.

Let us look at the guide for the optimum growth of this beautiful plant.

Factors Affecting the PlantIdeal Condition
WateringEvery one or two weeks in summer

Water less in winter
SoilAcidic, loamy and well-draining soil

Soil pH: 6 to 7
SunlightAt least 6 hours of sunlight everyday
TemperatureUp to 65°F during day and 50°F during night
HumidityUp to 55%
FertilizerDry or liquid fertilizer once in spring
PruningPrune during spring or summer upto 4 times before first frost
RepottingOnce every year in a container one size up
Pests and DiseasesAphids, Spittlebug, Scales, Mealy bugs and Root rot, Powdery mildew
PropagationBy seeds, stem cuttings and air layering

10 Science-Backed Benefits of the Rosemary Plant

Rosemary is not a shy plant when it comes to showing benefits. Besides the benefits mentioned above, this plant has many other benefits.

Let us look at other essential benefits of the Rosemary plant.

1. Nutrient Enriched Source 

Rosemary is a herbaceous plant that is loaded with a lot of essential nutrients.

According to Flushing Hospital, Rosemary has nutrients like iron, calcium, vitamin A, vitamin C, and vitamin B-6.

In addition, the Rosemary herb is high in potassium, calcium, iron, manganese, copper, and magnesium. Such minerals aid in blood pressure and heart rate regulation.

Rosemary plant is rich in vitamin
The Rosemary Plant is Rich in Nutrients (Source: Pixabay)

Rosemary is also a source of phytochemicals which are important in fighting many diseases and acts pivotal in improving eye and liver health.

Not only that, but Rosemary also contains thiamin, folate, riboflavin, pantothenic acid, and niacin.

For more details, let us look below for the nutrient content in 100 grams of Rosemary.

According to USDA, 100 grams of fresh Rosemary has the following nutrient contents.

Niacin0.912 mg
Pantothenic acid0.804 mg
Pyridoxine0.336 mg
Riboflavin0.152 mg
Fatty acids4g
Vitamin A2924 IU
Vitamin C21.8 mg
Calcium317 mg
Iron6.65 mg
Magnessium91 mg
Zinc0.93 mg

2. Inflammation Reduction 

Any inflammation inside or outside the body can be dangerous and even fatal in the long run.

Rosemary is here to save the day. Thanks to its anti-inflammatory properties, people have been using Rosemary for a long time.

An illustration showing the inflammatory process
Inflammatory Process( Source: Wikimedia)

A lab study shows that Rosemary is crucial in neutralizing free radicals, particles that cause many health problems.

Rubbing Rosemary oil on the area where you have inflammation will help you get rid of the pain.

The extracts from Rosemary are pivotal in activating the inflammatory properties in the hippocampus in the brain.

Rosemary’s anti-inflammatory properties come from polyphenolic compounds like rosmarinic acid and carnosic acid.

Benefits of Rosemarinic Acid
Benefits of Rosemarinic Acid (Source:MDPI)

Rosemarinic acid is a compound popular for its antioxidant and anti-inflammatory properties that are beneficial against atopic dermatitis, arthritis, and colitis.

What’s more, this plant is also helpful in reducing inflammation and pain in the joints.

The research on the therapeutic effects of Rosemary was done in mice to examine the analgesic effects of Rosemary essential oil and its pharmacodynamic interactions with acetaminophen and codeine.

Their findings back up the use of Rosemary for pain relief and highlight the essential oil’s therapeutic potential when combined with analgesic medications.

3. Supports Respiratory System

Take a deep breath! Do you have a breathing problem? Rosemary is here to ease your breathing.

According to a report on NDTV, you can use Rosemary oil or tea to clear out your lungs if you have a lot of mucus.

Human Respiratory system
Human Respiratory System (Source: Pixabay)

Furthermore, the plant can also work as a medicine that can clear your airway of mucus and other particles when inhaling it.

A study published in Research Gate suggests that Rosemary extracts can soothe trachea muscles.

Not only that, but Rosemary can also slowly reduce the symptoms of asthma in people who did not benefit from other means.

On January 6, 2022, scientists found out that carnosic acid found in Rosemary can be useful against SARS-CoV-2, a causative virus of COVID.

Look below for the recipe you can create from Rosemary for respiratory problems.

ProblemsApplication Recipe
Runny Nose, Cold3 drops of rosemary, 3 drops of thyme, 15 milliliters of almond/sesame oil
Sinuses, Headaches and Nose Blockage3 drops of rosemary, 3 drops of thyme, 15 milliliters of almond/sesame oil, 2 drops of eucalyptus
For all kinds of Respiratory Problems4-5 drops of rosemary oil, 10 milliliters of almond/sesame oil
Dry Cough, Flu, Sore Throat3 drops of rosemary, 2 drops of eucalyptus oil, 2 drops of peppermint oil, 15 milliliters of almond/sesame oil
Rosemary oil
Rosemary oil (Source: Wikimedia Commons)

Due to the plant’s anti-microbial properties, it can be effective against many bacteria and fungal infections found in the upper respiratory tract and is responsible for pneumonia.

4. Improves Digestive System

Another benefit of the Rosemary plant is that it is good for your stomach.

Now you can bid the upsetness in your stomach goodbye. Rosemary contains gas-relieving components that can treat an upset stomach.

Also, as you already know, most stomach problems result from inflammation; Rosemary can indirectly help you get rid of an upset stomach.

The Rosemary plant is suitable for stomach
The Rosemary Plant is Suitable for the Stomach (Source: Tenor)

Due to the plant’s antispasmodic properties, you can use it to reduce gas and bloating in your body.

Also, the carnosic acid in it is good for the good bacteria in your stomach.

People in Europe use Rosemary leaves for dyspepsia and other problems related to indigestion.

For dyspepsia, you can mix 1-2 grams of Rosemary in 150ml water and consume 1-3 cups of its tea every day.

Rosemary oil has a noticeable effect on the digestive system, reducing the symptoms of colitis, indigestion, and constipation.

So the next time you have stomach problems, you know what to do.

5. Lowers Blood Sugar

High blood sugar, or hyperglycemia, is a major concern affecting people with type 1 and 2 diabetes. It can damage your nervous system, heart, kidneys, and eyes.

According to the Centre for Disease Control (CDC), in 2020, 34.1 million or 13% of adults aged 18 or older had diabetes.

ACS says that Rosemary contains essential enzymes that reduce the risk of type-2 diabetes.

According to the research, Rosemary powder capsules have a promising effect of increasing vitamin B12 levels by 10% in diabetic patients and 29% in healthy individuals.

In addition, Rosemary showed a significant reduction in glucose and glycosylated blood HbA1c levels in diabetic patients with either medication, which appeared as 20–23%.

Finger with Glucose Meter (Source: Pixabay)

Due to the hypoglycemic action of Rosemary, it helps to reduce blood sugar levels in adults. You can consume Rosemary by making tea out of it.

Insulin resistance and glycated hemoglobin can be significantly reduced with the help of Rosemary tea.

Polyphenols (carnosic acid and rosmarinic acid) extracted from Rosemary have an insulin-like effect and are effective against Type-2 diabetes.

There’s more; Rosemary helps transfer glucose to the muscle cells, much like the medications for Type-2 diabetes.

6. Improves Blood Circulation

Rosemary is a medicinal plant used by alternative health practitioners to lower blood pressure.

According to Wildwood, the Rosemary plant is beneficial for the blood vessels as it can expand more optimally in young people.

The Rosemary plants lower the blood pressure
The Rosemary Plant Improves Blood Circulation (Source: Tenor)

Due to antioxidants and anti-inflammatory compounds, Rosemary can improve your blood flow significantly.

Rosemary also increases the blood flow when you apply it to the scalp, thus resulting in the growth of hair follicles.

Even in ancient times, the application of Rosemary or its extracts was supposed to promote blood circulation in the body.

A woman with Raynaud’s disease (a disease that disrupts circulation) massaged her hands with a Rosemary oil blend, and it warmed her fingers.

This plant also helps stabilize blood flow to the fingers and toes by expanding the blood vessels.

Rosemary also fights against the disruption of blood circulation in the brain. 

7. Supports Immune System 

You may have known that eating seeds is the best way to boost your immune system and strengthen your body.

Here, Rosemary begs to differ; you can get a more robust immune system by eating this plant.

Rosemary Provides Added Immunity
Rosemary Provides Immunity (Source: Research Gate)

Due to the presence of different antiviral, antifungal, and antibacterial properties, Rosemary provides excellent immunity to your body.

Due to its antioxidant property, it can protect your cells from free radicals. So, it indirectly protects you from heart diseases, cancer, etc.

Rosemary can fight viruses by inhibiting them, blocking their replication, and stopping their spread.

According to the Journal of Biomedical Science, Rosemary can also elevate our body’s levels of white blood cells.

Rosemary will not only heal you of different diseases, but they also protect you from other diseases.

8. It Helps Repel Pests

Many use the Rosemary plant for its fragrance and edible nature, but it helps to keep pests and vegetable-eating harmful insects away.

Although we may like the smell of Rosemary, we cannot vouch for the tiny pests.

According to USA Today, Rosemary’s pungent smell is pivotal in driving the small bugs like flies, mosquitos, cabbage moths, etc., away.

Pest Infested Leaf
Pest Infested Leaf (Source: Pixabay)

Not only the insects, but it is also pivotal in driving away small snails and slugs.

The rosemary plant’s distinctive scent draws some of the beneficial insects that protect your plants from harmful insects.

You can make a repellant spray by following the steps below.

  • Add a cup of dried Rosemary to one quart of water and boil it for 20 to 30 minutes.
  • Pour cold water into another container and strain the Rosemary water.
  • Fill small squirter bottles and spray them directly to the skin.

Pesticides made from Rosemary extracts are effective against plant-attacking pests like spider mites.

9. Acts as Aromatherapy and Antidepressants

After a hard and tedious day at the office or college, an aromatherapy session is everything someone could ask for.

Aromatherapy is a complementary therapy that uses essential oils as the primary therapeutic agent to treat various diseases.

Rosemary oil is used in aromatherapy to promote blood circulation, calm the nervous system, and ease muscular pain.

Rosemary Oil
Rosemary Oil (Source: Wikimedia)

A Rosemary aromatherapy can help you reduce stress levels, boost you up, relieve fatigue, and boost your mental function.

According to the National Library of Medicine, Rosemary extracts significantly reduces depressive behaviors.

Inhaling Rosemary’s aroma can reduce cortisol levels, a stress hormone that makes you more relaxed and chill.

The study found that when 22 young adults inhaled rosemary oil for five minutes, their salivary levels of the stress hormone cortisol were lower than those who inhaled a non-aromatic compound.

Rosemary is also helpful for you if you are fighting against opium addiction.

It can be used as an optional drug for opium withdrawal symptoms.

Similarly, Aromatherapy with Rosemary essential oil can also work against baldness and hair loss.

Hair Loss in Man
Hair Loss in Man (Source: Wikimedia)

To get the full benefits of Rosemary oil, you can take a bottle of it and smell it directly. Or, you can buy a diffuser.

Look below for the list of Rosemary oil for aromatherapy on Amazon.

10. Anti-Cancer Properties

Among many properties of Rosemary, the anti-cancer property stands out the most.

Cancer is a deadly disease feared by most people in the world. You may reside your fears, though, as different studies suggest that Rosemary can help you against cancer.

Rosemary contains carnosol, a phytochemical that can slow cancer cell growth, strengthen immune functions, limit the production of cancer-related hormones, and act as an antioxidant.

According to the National Library of Medicine, Rosemary extracts can significantly reduce the spread of leukemia and breast carcinoma cells.

In another study published in the same journal, they say that due to its anti-tumor properties, Rosemary is effective against cancer.

A naturally occurring phytopolyphenol found in Rosemary, carnosol acts as an anticarcinogen and anti-oxidant, pivotal in fighting cancer.

Rosemary Extract
Rosemary Extract (Source: Arabian Organics)

According to the Journal of Food Science, adding Rosemary extracts to beef can stop the development of cancer cells.

The polyphenol compounds in Rosemary unlock new possibilities in treating cancer and fighting tumors. 

Rosemary contains other compounds like carnosic acid, ursolic acid, and rosmarinic acid, all of which have anti-cancer abilities.

So, add Rosemary to your daily supplement to keep the cancer cells at bay.

Additional Benefits of Rosemary

Rosemary is a bundle of benefits, and we cannot limit its benefits to a mere ten headings. Look below for more benefits of Rosemary.

  • According to some studies, Rosemary can prevent the aging of the brain. This phenomenon can protect you from Alzheimer’s.
  • The carnosic acid in Rosemary can help you fight off Age-related Macular Degeneration (AMD).
Age-related macular degeneration (AMD)
Age-related macular degeneration (AMD) (Source: Cape Fear Eye)
  • Rosemary can also work against potential brain damage and protect you from a stroke.
  • This medicinal herb can also stop the build-up of harmful bacteria in the body and prevent staph infections.
  • Rosemary can also prevent the damage to skin cells caused by too much sun and free radicles.
  • This plant is also a useful herb for women who are experiencing PMS and also for those who have irregular bleeding and dysmenorrhea.
  • Due to the anti-microbial property of Rosemary, it can be beneficial against bad breath. Good luck with your date!
  • Rosemary increases your memory by 7.5% and also boosts your cognitive abilities.
Dried Rosemary herb in a jar
Dried Rosemary herb in a jar (Source: Flickr)

Health Considerations to Keep in Mind

Rosemary is deemed safe to use at the appropriate dose. However, it may cause adverse responses in certain persons.

We cannot list out all the side effects of the Rosemary plant. So, always consult your physician if you have any underlying medical condition.

Some of the side effects of the Rosemary plant are as follows:

  • Consuming too much Rosemary oil or Rosemary leaves can induce vomiting, redness in the skin, and sensitivity to the sun.
  • Some people have reported allergic reactions caused by Rosemary, which can induce vomiting, seizures, etc.
  • If pregnant women take too much Rosemary, it can bring complications to the pregnancy and even lead to miscarriage.
Green Rosemary Plant in Close-Up(Source: Pixels)
Green Rosemary Plant in Close-Up (Source: Pixels)
  • People with elevated blood pressure levels should not consume Rosemary as it elevates blood pressure. Also, this plant can affect the activity of drugs that control the pressure.
  • If you consume a large amount of Rosemary, you will show anomalies like spasms, lung fluid, and even a coma.
  • A high amount of Rosemary intake can also lead to kidney failure.
  • You should not consume Rosemary if you are consuming anticoagulants or high blood pressure medications.
  • Although safe for pets, Rosemary can cause stomach problems if consumed in higher quantities.

How to Use Rosemary?

Besides the medicinal and aromatic uses, Rosemary provides a culinary option.

You can use the Rosemary sprigs to season the food and the flower to flavor your food.

As you already know, Rosemary tea is quite famous and provides many health benefits. Thanks to its anti-inflammatory and anti-oxidant properties.

According to Science Direct, people use Rosemary for cooking, preserving food, or as herbal medicines.

What’s more? If you consider the health hazards, you can also use Rosemary oil as a substitute for your everyday cooking oil.

Rosemary is also used as a seasoning in various recipes, including casseroles, soups, stews, and salads. It goes well with meats and vegetables as well.

Culinary use of Rosemary herb
Culinary use of Rosemary herb (Source: Rawpixel)

Similarly, the flavor of freshly chopped rosemary will infuse the bread and cookies when baked. Rosemary is an all-in-one package of taste and nutrition.

Rosemary Recipes

You can make the following things out of Rosemary in your home and take advantage of the beneficial plant.

Rosemary TeaBoil a pot of water

Add 2-3 sprigs of Rosemary

Fill a cup with boiling water and let it sit for 5 minutes.

Add lemon and sweetener.
Rosemary DiffuserGet a 100-200ml water diffuser tank.

Add 2 drops Rosemary, 3 drops Lavender, 1 drop Atlas Cedarwood (For Awakening).

5 drops Lemon, 2 drops Cinnamon bark, 2 drops Rosemary (To stay focused).

2 drops Lime, 2 drops Grapefruit, 2 drops Rosemary, 2 drops White Fir (To have clear mind).
Rosemary OilGet some fresh rosemary and some oil.

Pour the oil into a pan and heat it.

After heating, strain the oil in a container and let it cool down.
Rosemary SaltGet Kosher salt, lemon zest, and fresh rosemary leaves.

In a food processor, mix salt, chopped rosemary, and lemon zest.

Cover the baking sheet with aluminum foil and allow the it to dry for 1-2 hours.

Or, you can add Rosemary sprigs to your food and elevate the taste while getting all its health benefits.

Watch the video for other recipe tips,

Where to Buy?

Rosemary is not a rare plant, so you can easily find it in your local nursery. But if you want to look for it in an online store, refer to the list below.

Amazon3 to 5 days
Walmart1 to 2 days
Hooks Green Herbs 1 to 3 days

Watch the video for care tips,


Rosemary is a plant distinguished in several ways as an aromatic, medicinal, and culinary plant.

Rosemary herb is famous not only for its pleasant aroma but also for its ability to calm the body while energizing the mind.

Furthermore, Rosemary tea is simple to make at home with only two ingredients and is a good addition to almost every recipe. 

Read more about the benefits of other herbs such as Sweet basil, Lemon balm, and Garlic

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