4 Ways to Use Sage Essential Oil

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4 Ways to Use Sage Essential Oil

Sage Dalmatian

Latin name: Salvia officinalis

Aroma Description: Pungent, warm-spicy, and herbaceous.


Therapeutic benefits

  • Like many herb and spice oils, Sage Dalmatian is helpful for digestive upset.
  • It helps to relieve symptoms of stress, such as emotional exhaustion, nervousness, mental fatigue, and head and neck tension.
  • Also, it is a very powerful oil that can be neurotoxic in large amounts. We recommend a maximum dilution of 0.4%.  This oil should also not be used while pregnant or breastfeeding.



No! Sage Dalmatian is NOT KidSafe.


Dilution instructions:

Dilute at no more than 0.4% in your favorite carrier oil to soothe digestive upset or ease symptoms of stress.


Diffusion instructions:

Use 1-2 drops in your aromatherapy diffuser or use in a personal inhaler.


Oils to blend with:

Bergamot, Cajeput, Clary Sage, Coriander Seed, Fir Needle, Lemon, Petitgrain, Black Pepper, Patchouli, Rosemary 1,8 Cineole, Spruce Hemlock.

Check out all our other essential oil spotlight blog posts by heading to our Spotlight Page!

Sage Dalmatian (Salvia officinalis) joins the ranks of some of the most prestigious and historically relevant herbs known throughout history. Prized by Ancient Greeks and Romans, Sage was once thought to be a potent healing agent. In fact, it was so revered that this fragrant herb was stored in monasteries along with other herbs thought to be medicinally valuable. The species name “officinalis” derives from the term Officina, which was the name of the storeroom in medieval monastery’s where medicines were kept. Other plants with the species name “officinalis” include Copaiba Oleoresin (Copaifera officinalis), Rosemary (Rosmainus officinalis), and Melissa (Melissa officinalis).

fresh sage leaves

Sage’s genus name, “Salvia,” translates from Latin to “alive” or “to be in good health” [1]. So just in Sage’s name alone you’ll see how special the herb has been for thousands of years! But what exactly can it do for you? Let’s take a look!


Kick the crud!

couple suffering through a cold

One of Sage Dalmatian’s most notable qualities is how supportive it is of our respiratory system. It is known to support inflammations and infections of the throat and mouth mucous membranes, which ultimately influence those nasty coughs and other related discomforts [2].

Diffuse a drop of Sage Dalmatian along with other respiratory supporting essential oils, like Fir Needle, Eucalyptus Globulus, Rosemary 1,8-Cineole, or Peppermint.


Be a workout warrior!

Group of adults exercising

You’ve got big goals. Don’t let sore muscles get in your way. Sage Dalmatian’s anti-inflammatory properties can help soothe muscles that are feeling the burn after a great workout! So whether you’ve been training your body for that upcoming marathon or just want to absolutely kill it during your next buti yoga class, Sage Dalmatian can help support those sore muscles so you can get right back to it tomorrow!

However, it is important to keep in mind that Sage Dalmatian has a very low dilution rate. So to use this essential oil safely for topical use, we recommend a 0.4% dilution. Try blending a single drop of Sage Dalmatian with 10 mL (or two teaspoons) of carrier oil and massage onto the area of concern. For a little extra discomfort support, add 1 drop of Sage, 1 drop of Black Pepper, 2 drops of Sweet Marjoram, and 2 drops of Lavender to 10 mL of your favorite carrier oil.


Step up your cleaning game!

woman cleaning her house

Sage Dalmatian’s antibacterial qualities make it a perfect addition to household cleaners you already have on hand. These antibacterial properties have been attributed to the presence of such chemical constituents as 1,8-cineole, thujone, and camphor [3]. Its herbaceous and warm aroma pairs nicely with other popular essential oils to clean with, such as Lemon and Bergamot, while adding a little spicy kick!

If you’d like, refer to this recipe for our DIY All-Purpose Cleaner. Just add in a single drop of Sage Dalmatian for some extra cleaning boost! It’s almost too easy not to do…


Don’t let cramps cramp your style!

Finally, Sage Dalmatian has some wonderful qualities for a lady in need! When monthly discomforts arise, Sage has long been considered to provide support [4]. Traditionally used to improve a woman’s fertility and support the menstrual cycle, today we can use Sage Dalmatian to help calm uncomfortable cramps when applied topically. Just add a drop (just one!) to a couple teaspoons of carrier oil and rub on the abdomen in a clockwise fashion. Or try blending 1 drop of Sage Dalmatian with a few drops of Clary Sage for some additional womanly support when that special time of the month comes a’callin!

Add Sage Dalmation to your cart


[1] Worwood, V. (2016). The Complete Book of Essential Oils and Aromatherapy, 25th Anniversary Edition. Novato, CA: New World Library. Pgs. 575-576.

[2] Abu-Darwish, M. S., Cabral, C., Ferreira, I. V., Gonçalves, M. J., Cavaleiro, C., Cruz, M. T., … Salgueiro, L. (2013). Essential oil of common sage (Salvia officinalis L.) from Jordan: assessment of safety in mammalian cells and its antifungal and anti-inflammatory potential. BioMed research international, 2013, 538940. doi:10.1155/2013/538940

[3]. Longaray Delamare AP, Moschen-Pistorello IT, Artico L, Atti-Serafini L, Echeverrigaray S. Antibacterial activity of the essential oils of Salvia officinalis L. and Salvia triloba L. cultivated in South Brazil. Food Chemistry. 2007;100(2):603–608. 

[4] Purchon, N., & Cantele, L. (2014). The Complete Book of Essential Oils and Aromatherapy, 25th Anniversary Edition. (Novato, CA: New World Library. Pg. 106.


49 thoughts on “4 Ways to Use Sage Essential Oil”

  • Being good for menstrual cramps, does sage affect hormone levels? We don’t want to boost estrogen levels but the benefits sound great.

  • I also wonder about this. I understand some oils are not safe topically for kids, but I’m confused what is unsafe about diffusing (especially if for example, it’s at night and my kids are in another room?) And what ages does “kid safe” refer to? Thank you.

    1. Some oils can be irritating to the respiratory system of children (Peppermint, Rosemary, etc) when diffused around them. But you are correct, if your kids are in another room and you’re diffusing at night, you can absolutely use non KidSafe oils. We recommend using KidSafe oils around kids until the age of 10, and then you can use whatever essential oils you like. You can find more tips about how to use non-KidSafe oils around kids here.

  • I absolutely love the smell of Sage but wasn’t really sure how else I could use it other then diffusing. Now I can’t wait to try it after my cheerleading camps (I’m a coach but I’m very hands on and even tumble) and personal workouts. I’ll be sure to add this to my arsenal of EI’s to use when having upper respiratory issues too. Who knew the the awesome smell of Safe will not only make the house smell great and clean but also help me recover. Thank you for the great information. I look forward to more in single EO’s.

  • I received my bottle of Sage today after taking advantage of the SPOTLIGHT! I am excited to try it after a workout to relieve sore muscles. Thank you for sharing the information!

  • I’ve had sage for awhile but have not used it—thanks for the ideas! I love that so many oils have emotional as well as physical benefits-tha is for another informative post!

  • Looks like Sage Dalmatian may be the go to oil for head and neck tension after being in crazy, busy traffic. Thanks.

  • I have had sage eo for awhile but only used it in diffuser blends. I will try using it topically for cramps and sore muscles. Thank you for an informative blog!

  • I guess I’ll have to add this one to my collection! Thanks to your blog, you’ve inspired me to do some research…so many benefits of sage! Thanks!

  • I don’t know why I don’t have this oil yet. I guess there are so many I want it takes a bit to purchase them all. I had no idea sage was so versatile and so good with these respiratory infections but I used some of a friend’s sage and it did what Eucalyptus and some of my others just wouldn’t do and that is chase the crud away

  • Great info as always! Had no idea it could be neurotoxic and therefore should be used at no higher than 0.4%. I love how I always learn something new from your blog!

  • Oooh I’m sold. Great information, thank you. I didn’t know safe EO was so versatile.

  • I use Sage, Lavender, and Sweet Orange in my deodorant. The combo smells wonderful! I never knew Sage’s benefits & not sure why I never looked into it! So thank you, PT, for the great info!

  • Thank you for all of the information. I love reading the PT blog & being able to walk away having learned something new!

  • After reading about the great benefits Sage Dalmatian provides, this is most likely an oil that would be used very often in our home, especially during cold and flu season, and to help with cramps.

  • That’s interesting. I will be looking into this oil a little more. My 13 yo daughter is about to become a woman and she complains about cramping every once in a while. However, considering there is a strong history of endometriosis in the family, should we stay away from this oil?

  • I love essential oils BUT I feel limited in their use because I am not adept at mixing the oil with another oil to make it more user friendly. I need kindergarten instructions and also ways to measure so i can follow the directions. That would be empowering to me. Meanwhile I am stuck. Everyone may think: oh, this is so easy. BUT to a person like me who wants to feel confident and that I have a grip over the process and the right tools and have it be simple (since I do live in a smaller space& have a simple life). When you say .4 of Sage, in your favorite oil … that confuses me and I am overwhelmed and stumped. How do we measure – and what about those other oils??? How do I know what oil to choose – what is the difference and how much of the other oil… and is there a way or tools that you have so we can be exact in measuring and also what container to use and how to store it afterwards; and thus do this process without stress but with satisfaction. The only essential oil that I actually use daily is Lavendar. Lavendar is easy peasy. As for Tea Tree oil, I guestimate some in water for hands….but I am never sure of the amounts. So can you help??: write out clear instructions for a kindergarten person like me and also have tools for measuring etc so i won’t have to reinvent the wheel every time. You may not understand my plea. If so,OK. I will just give up and do what I do now.

    1. We definitely understand that it can be overwhelming at first! Don’t get discouraged. We have a few posts that are very helpful for beginners, like this one on how to dilute (so you can understand those percentages) and this one on the just the basics. And you can always reach out to our team of aromatherapists at [email protected] for personalized help.

  • Very interested in learning more about Sage! I have been curious about what oils are best for cramps.

  • Ohhhhh I’m intrigued! I was interested in this oil for the digestive benefits but loving all these other benefits as well!

  • Sage is one of my top favorite oils, hands down. I love to diffuse it with Lavender and Lemon.

  • Hahaing…I just bought this oil last week! Oh well, I love PT with all the perks and deals!! This info will be good once I receive my Sage Dalmatian and I’m looking forward to the benefits for stress, head and neck tension.

  • Thank you for all the wonderful information!! I’m new to essential oils and am learning so much!! Neurotoxin… Who knew an EO could do this?? I do now! Thank you!!!!!

  • Excited to try out this oil for cramps as Carrot Seed did not seem to do the trick (and I do not personally like the smell). I was wondering, how does Sage vary from Clary Sage? I have many roller and diffuser recipes that call for Clary Sage. Is this something that could be substituted?

    1. Hi Ana, Sage and Clary Sage are two very different oils with different chemical constituents. Clary Sage is considered a floral oil while Sage is more herbaceous. Because of this, they are not interchangeable. However, both oils are useful for cramps!

  • I’m excited to see this as the Spotlight of the week. It has so many practical purposes that I can’t wait to put to use.

  • Thank you so much for this blog! I’ve been eying this for a while and while I was a bit concerned about how strong it is, I think I’m finally going to take the plunge 🙂

  • Thank you for the information! Great to know that Sage helps to relieve symptoms such as emotional exhaustion, nervousness, mental fatigue, and head and neck tension. And 15% off Yippee!

  • Thank you for this blog. I purchased sage awhile back and forgot about it. Will definitely try the blend for cramps.

  • So excited to get all this information on Sage! It’s been on my list for it’s air and energy cleansing properties and I’m so excited to hear about using it for respiratory and menstrual needs as well! Thanks, PT!

  • Thank you for all the wonderful information about this oil! So much I didn’t know it was good for!

  • I am so happy this is the oil of the week. I have a bottle and while I like the smell I was having a hard time finding out all it could be used for. Thank you PT for all of this information!

    1. I have been wanting a bottle for a while. Thanks for the promo code, I will really buy one!

      1. Sage is wonderful. We like to mix it with lemongrass. The smell is clean and fresh. A fruity,herbal scent.

  • Ive never smelled sage oil before, sounds like it has so many uses! Sad that it’s not kidsafe. With it not being kidsafe would it be OK to use in a cleaning spray like the blog mentions? Or is that unsafe for little ones?

    1. Hi Amanda, we would recommend sticking to Kidsafe essential oils if your children are going to be in the home and exposed to the cleaning sprays that you are using.

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