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One of the most popular cooking herbs worldwide, oregano is a perennial herb with a strong taste and aroma. Available in both fresh and dried forms, oregano is commonly added to sauces, soups, Mediterranean-style dishes and more.
But oregano and oregano oil have also been touted for their proposed medicinal properties and health benefits for centuries in addition to culinary uses. Oregano was even used in ancient Egypt as a preservative and antidote to poison.
Now commonly available in supplement form, you may have seen oregano oil at your local health foods store or vitamin shop. But is it worth the hype? Here’s everything you need to know about oregano oil, including its potential health benefits and side effects.
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What is oregano oil?
“Oregano oil is made from the oregano plant. It provides the benefits of oregano in a more concentrated way,” says Vanessa Rissetto M.S., R.D., C.D.N. and cofounder of Culina Health. You can find oregano oil readily available in pill, capsules and liquid form at most health food and vitamin stores. It can be ingested orally or applied to the skin, but it is not to be mistaken with oregano essential oil that is used in aromatherapy which is far more concentrated and should not be ingested.
Oregano Oil Benefits
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Some potential health benefits of oregano oil include that it:
- May fight infection: Oregano oil contains carvacrol and thymol, two compounds that provide natural antibiotic and antifungal properties according to Rissetto. “Studies have shown that oregano oil also contains powerful anti-viral properties and anti-bacterial properties,” explains Tricia Pingel, N.M.D., an Arizona-based naturopathic physician.
- Can provide sore throat relief: “According to a 2011 study, people with an upper respiratory infection who used a throat spray containing oregano oil along with other essential oils experienced symptom relief within 20 minutes of using the spray,” Dr. Pingel shares.
- May have cancer-fighting properties: “Oregano oil may have cancer fighting properties as it also contains rosmarinic acid which helps to stop the proliferation of free radicals that may cause cancer,” Rissetto explains.
- Can promote skin health: “Oregano essential oil has been shown to help relieve skin inflammation as well as fight acne,” Dr. Pingel shares. She also adds that oregano essential oil may provide an alternative to commercial bug sprays. “Studies have supported the fact that using it on your skin (diluted with a carrier oil) repels bed bugs more effectively than DEET.”
- May combat inflammation: “Preliminary research indicates that it helps with inflammation, so oregano oil may help with diabetes and cholesterol,” Rissetto says. Animal studies have demonstrated anti-inflammatory benefits of carvacrol, a compound in oregano oil, as well.
Oregano Oil Dosage and Uses
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Since oregano oil is classified as a dietary supplement, it is not approved by the FDA and there is no regulation on purity or dosage. Look for third party testing and remember that some preparations may be more concentrated than others, so it’s best to speak with your doctor before taking oregano oil and for recommendations on appropriate dosage.
If you are experiencing respiratory-related issues, Dr. Pingel suggests putting a few drops of liquid oregano oil into a hot bowl of water or a diffuser and breathing it in. It can also be used topically, but it’s important that oregano oil be diluted with a carrier oil prior to use and that you never put undiluted oil on your skin. You can try testing it out on a small patch of skin first, especially if you are more prone to sensitive skin.
You may be tempted to cook with oregano oil, but both Rissetto and Dr. Pingel agree it is not recommended for cooking. Instead, use the fresh or dried oregano herb and reap its health benefits in whole food form.
Oregano Oil Side Effects
“If you are on medications or have a history of bleeding disorders, make sure to speak with your physician first as well, since oregano is known to stimulate bleeding,” Dr. Pingel adds. Additionally, individuals who have an allergy to plants in the Lamiaceae family such as basil, hyssop, lavender, marjoram, mint and sage should avoid using oregano or oregano oil.
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