Rosemary's Impact on Memory and Cognitive Function

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Rosemary (Rosmarinus officinalis) has a long history of use in folk medicine, particularly for its potential to enhance cognitive function and memory.[1] It's often referred to as the "herb of remembrance" due to its association with improved memory, learning, mood, and sleep.[1] This connection has been explored in both human and animal studies, with many studies concluding that rosemary can improve memory and cognitive well-being.[1]

Key Nutrients in Rosemary

The active compounds in rosemary, such as rosmarinic acid and carnosic acid, are believed to be responsible for these cognitive benefits.[1] These compounds possess antioxidant and anti-inflammatory properties, which may help protect against oxidative stress and inflammation, both of which are linked to cognitive decline.[1] Rosemary extracts may also inhibit acetylcholinesterase, an enzyme that breaks down acetylcholine, a neurotransmitter crucial for memory.[1]

Benefits of Rosemary on Cognitive Function and Memory Loss

Rosemary contains various phytochemical components, including terpenoids, essential oils, alkaloids, and flavonoids.[1] Chemical analysis has identified triterpenes, phenolic diterpenes, and phenolic acids as the most potent active elements, including rosmarinic acid and carnosic acid.[1] These compounds are highlighted for their significant medicinal effects, particularly in terms of anti-inflammatory and antioxidant properties.[1]

Mechanism of Action

• Learning: An animal study found that rosemary consumption had an anti-inflammatory effect on the hippocampus, the part of the brain involved in learning, and caused an increase in spatial awareness and memory consolidation.[2]
• Memory: A study involving university students revealed that consuming 500mg of dried rosemary in capsules twice daily for a month improved both prospective and retrospective memory, and had other profound effects on sleep and anxiety compared with a placebo.[3]
• Mood: Another human study revealed that inhaling rosemary oil for about 4-10 minutes had a significant effect on mood, concentration, and performance.[4]
• Neurodegeneration and Ageing: Animal studies have demonstrated that the chemical compounds present in rosemary possess protective effects against Alzheimer’s disease and Parkinson’s disease.[5] [6]
• Depression: Another animal study concluded that rosemary possesses antidepressant-like properties that ameliorate depression and anxiety.[7]

Rosemary can be incorporated into the diet in several ways:

How to Incorporate Rosemary Into Your Diet

The primary mechanism by which rosemary improves cognitive function and memory loss involves its active compounds, such as rosmarinic acid and carnosic acid. These compounds are thought to enhance cognition and combat memory loss through various mechanisms.[1] The potent antioxidant properties in rosemary help neutralize free radicals linked to oxidative stress and cognitive decline.[1] Additionally, rosemary exhibits anti-inflammatory effects, potentially alleviating inflammation associated with neurodegenerative conditions.[1] Studies suggest that rosemary extracts may inhibit acetylcholinesterase, preserving the neurotransmitter acetylcholine, which is crucial for memory.[1] The herb's neuroprotective effects, potential vasodilation promoting increased blood flow, and modulation of neurotransmitter activity contribute to its proposed cognitive benefits.[1]

Navigating Dosage and Safety

• Rosemary Tea: Prepare rosemary tea by boiling water, adding a handful of fresh rosemary leaves or a teaspoon of dried rosemary to a teapot, pouring the hot water over the leaves, and letting it steep for about 5-10 minutes. Strain the tea into a cup, and optionally add honey or lemon for extra flavor.[1]
• Rosemary Oil: Rosemary oil can be made and used for cooking. Start by washing and drying fresh rosemary sprigs. Place the rosemary in a clean, dry glass jar and cover it with a carrier oil such as olive oil. Let the mixture sit in a cool, dark place for a few weeks, shaking it occasionally, and then strain the oil to extract the infused rosemary oil.[1]
• Rosemary in Salads: Add fresh rosemary leaves to salads to add flavor and fragrance.[1]
• Rosemary in Meat Marinades: Include rosemary leaves in meat marinades, especially for chicken, lamb, and pork.[1]

Rosemary is generally considered safe when consumed in low and recommended doses.[1] However, over-consumption can lead to side effects such as vomiting, muscle spasms, and pulmonary edema (fluid accumulation in the lungs).[1] It is advisable to consume rosemary in low to moderate forms to avoid these side effects.[1] Pregnant and nursing women should avoid rosemary supplements, as higher doses may cause miscarriage.[1] Patients with hypertension, ulcers, Crohn's disease, or ulcerative colitis are advised against the consumption of rosemary.[1] Consuming rosemary oil directly can be harmful and may cause toxicity.[1]

Rosemary can interact with certain medications:

Drug Interactions of Rosemary

Besides improving brain health, rosemary offers other health benefits:

Other Health Benefits of Rosemary

• ACE inhibitors: Medications used for the treatment of hypertension.[1]
• Diuretics: These increase the passing of urine.[1]
• Lithium: Rosemary can act as a diuretic and cause lithium to reach toxic levels in the body.[1]
• Anticoagulant drugs: These drugs include blood-thinning medications.[1]

• It may lower blood sugar levels.[1]
• Improves vision and eye health.[1]
• Promotes digestion.[1]
• Promotes hair growth.[1]
• Decreases anxiety.[1]

Rosemary's impact on memory and cognitive function is primarily attributed to carnosic acid, which is best utilized fresh in teas or cooked dishes.[1]

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