Herbal Tea Series: Sage Tea Benefits. A Grounding Brew

Astrid van Essen
Jun 8
3 min read

Sage might be best known as a kitchen herb, but it holds an entirely different magic when used as a tea. Earthy, slightly peppery, and deeply grounding, sage tea is a traditional herbal remedy with a long history of use, from ancient Greece to today's herbalists.

I reach for sage tea when I feel foggy, out of balance, or under the weather. It’s comforting in its simplicity, and surprisingly versatile once you get used to its bold flavour.

a glass filled with sage tea with a sprig of sage placed next to it — Herbal Tea Series: Sage Tea Benefits. A Grounding Brew

What Is Sage Tea?

Sage tea is made from the leaves of the Salvia officinalis plant, with many benefits—a hardy, aromatic herb that’s easy to grow and deeply rooted in traditional healing. While often used in savoury cooking, sage also makes a surprisingly effective herbal infusion.

Sage is a quietly powerful herb that has been used for centuries for everything from memory to menopause. Brewed as a tea, it offers physical and emotional support, especially during transitional times.

Sage Tea Benefits

a sprig of fresh sage on a white background — Sage Tea Benefits

Here’s an overview of all sage tea benefits and why sage tea is worth having on your herbal shelf:

Supports Hormonal Balance
- Sage is often used to ease symptoms of menopause and PMS, such as hot flushes and mood swings, thanks to its natural phytoestrogens.
Soothes Sore Throats & Coughs
- Antiseptic and anti-inflammatory, sage tea can be sipped or gargled to help ease throat irritation and mild infections.
Boosts Memory & Focus
- Studies suggest sage may help improve cognitive function and mental clarity. It’s traditionally linked to wisdom for a reason!
Supports Digestion
- Sage helps relieve bloating, indigestion, and gas, especially when sipped after a heavy meal.
Antioxidant & Antimicrobial
- Rich in plant compounds, sage has natural immune-supportive properties and may help fight off illness when taken at the first sign of a cold.

How to Make Sage Tea

Ingredients:

1 tsp dried sage (or 3–4 fresh leaves)
250 ml just-boiled water
Optional: honey, lemon, or a pinch of dried thyme

Method:

Add sage to a mug or teapot.
Pour over hot water.
Cover and steep for 5–7 minutes.
Strain and sip mindfully.

Tip: The flavour is strong, so start with a small amount and adjust to your taste.

Safety Notes

Sage tea is best enjoyed in moderation (no more than 1–2 cups daily).
Not recommended in high doses during pregnancy or breastfeeding.
It contains thujone, a compound that can be harmful in large amounts but is safe in typical tea servings.
Always double-check if you're on hormone-related medication or managing epilepsy.

A Ritual for Clarity

I like to brew sage tea on reflective days, when I’m writing, tidying, or needing to clear the air (literally and energetically). Sometimes, I sip it quietly with the windows open. Other times, I let it cool and use it as a rinse for my hair or skin—it’s naturally purifying and subtly fragrant.

Bonus Tips: More Ways to Use Sage Tea

Hair Rinse: Cooled sage tea can be used as a natural rinse to help reduce oiliness and bring out dark tones in brunette hair.
Steam Facial: Add sage tea to a bowl of hot water for clarifying facial steam—great for oily or blemish-prone skin.
Gargle for Sore Throats: Let it cool and use it for scratchy throats or mouth ulcers.
Simmer Pot Ingredient: Sage pairs beautifully with dried citrus, rosemary, and cloves for a cleansing simmer pot blend.
Natural Surface Rinse: Cooled sage tea can even gently wipe down surfaces in ritual spaces or altars.