8 Potential Health Benefits of Oregano

You know oregano as an herb commonly used in food — think Italian and Mediterranean cuisine. But while it can add a punch of flavor to dishes, it may also boost your health by reducing inflammation, fighting bacteria and taming stress.

“Oregano contains a variety of antioxidant compounds,” explains registered dietitian Devon Peart, RD, MHSc. “It’s been used in traditional medicine for a range of ailments.”

But what does the research show? Peart walks us through the potential oregano benefits.

How can oregano be used?

Oregano is commonly used fresh or ground to flavor dishes. But there are also other forms of the herb used in different ways:

• Oregano tea: This type of tea has a somewhat bitter taste that may also be described as peppery.
• Oregano oil: Sometimes called “oil of oregano,” it can be taken as a supplement in pill or capsule form or used in cooking as a liquid.
• Oregano essential oil: This type of oil is used for aromatherapy or can be applied topically by rubbing it into your skin. “You should never eat or ingest essential oil,” stresses Peart. “It’s very concentrated.”

What are the potential health benefits of oregano?

You may sprinkle oregano here and there on your dishes. But beyond bringing the flavor, the herb may also offer the following health benefits.

1. It’s full of antioxidants

Found in plant-based foods, antioxidants are chemical compounds that fight damaging free radicals in your body. Antioxidants found in oregano include:

• Flavonoids
• Phenolics
• Carvacol
• Thymol
• Tannins

“In studies, the consumption of dietary flavonoids and phenolic acids has been associated with decreased risk of chronic diseases,” reports Peart.

2. It may fight bacteria

Oregano also contains flavones, a subclass of flavonoids, that offer antibacterial properties, says Peart. More research is needed to see how this may benefit people.

3. It may reduce viral infections

The antioxidants carvacrol and thymol may have antiviral properties to protect your body from viruses like norovirus and herpes simplex virus. But Peart points out that the research on this has been limited to lab studies.

4. It may reduce inflammation

Inflammation can contribute to diabetes, heart disease and other medical conditions. While lab studies show some promise around how oregano may reduce inflammation, more research is needed.

5. It may help manage stress

A few lab studies show a connection between oregano and its ability to improve anxiety and depression. “No human studies have been conducted, but there’s some potential that oregano may be helpful for stress,” clarifies Peart.

6. It may improve gut health

Peart says drinking oregano tea (which is caffeine-free) may come with potential antimicrobial and antioxidant benefits, according to lab studies.

“It’s believed to support digestion,” she continues. “The chemical compounds in it may stimulate digestive juices that help break down food more efficiently. It’s also considered an anti-spasmodic, which means it helps relax the muscles of the digestive system, so that can be helpful for digestion.”

Peart adds that oregano tea may also help relieve bloating and gas — and help maintain healthy gut bacteria. “But again, human studies are lacking,” she notes.

7. It may help prevent diabetes

Older research shows that oregano may help manage diabetes and even prevent the disease. But newer research points out that those results were lab studies and that human research is needed to fully understand how oregano may help with diabetes.

8. It may have anti-cancer properties

As the antioxidants found in oregano have the potential to fight free radicals, there have been questions around whether the herb could have anti-cancer properties. While initial research shows some promise, Peart stresses that human studies are needed.

What are side effects of using oregano?

While oregano is safe to consume in food, Peart says it’s not recommended as a supplement or as a tea if you’re pregnant or nursing. Oregano oil, essential oil and supplement side effects may include:

An increased risk of bleeding

“It can affect or slow down how your blood clots,” warns Peart. “It’s something that should be avoided before or post-surgery.”

How the body absorbs certain vitamins and minerals

Tannins found in oregano may affect how your body absorbs certain minerals, like iron, copper and zinc. If you have a vitamin or mineral deficiency (say, you’re low in iron), it can interfere with and prevent your body from absorbing those vital minerals.

“If you’re taking an iron, copper or zinc supplement and you’re considering taking an oregano supplement, you would want to take them at least two hours apart,” advises Peart.

Reduced blood sugar levels

“Oregano has compounds that inhibit some enzymes involved in blood sugar regulation,” explains Peart. “It may also interact with diabetes medications. If you’re already on medication that’s lowering your blood sugar, it could potentially lower it too much.”

More research is needed to fully understand how oregano supplements may affect your blood sugar.

An allergic reaction

Some people may experience an allergic reaction when oregano essential oil is applied to skin.

“If you’re rubbing oregano oil on your skin, it can cause allergic dermatitis,” cautions Peart.

Bottom line?

There’s still so much to learn about how oregano and oregano tea can boost your health, as well as the possible oregano oil benefits.

So, go ahead and add a sprinkling of oregano to your pasta. But if you want to try oregano oil, essential oil or a supplement, Peart emphasizes the importance of talking to a healthcare provider first.

“Medications or underlying health conditions can affect the way that we metabolize supplements and can interact with the supplement,” reminds Peart.