The £1 kitchen herb 2 in 5 people ignore: can rosemary boost memory by 15% and ease anxiety for you?

A humble kitchen staple is drawing fresh attention from scientists, with hints it may touch mood, memory and ageing.

New lab results and small human studies have turned rosemary from garnish to talking point. People want to know how far the hype goes, what’s safe, and which claims stand up when you read the fine print.

What scientists are finding about rosemary and the brain

Rosemary (Rosmarinus officinalis) carries aromatic oils that travel from the nose to brain regions linked with attention and recall. In controlled tests, people working in a room scented with rosemary tended to complete memory tasks a little faster and with better accuracy than those in unscented rooms. Not every study agrees, but the pattern is consistent enough to raise interest.

One compound stands out: 1,8-cineole. Researchers report that it slows the breakdown of acetylcholine, a neurotransmitter central to learning and short‑term memory. Medicines for dementia often work on the same pathway, which helps explain the current focus on rosemary’s chemistry.

Compounds in rosemary appear to support acetylcholine by slowing its breakdown, a process central to learning and memory.

Circulation may also play a role. Rosemary can stimulate blood flow, including to the brain. Better perfusion delivers oxygen and glucose where they are needed during demanding cognitive tasks. The plant’s aroma also shows calming effects in small studies, with lower anxiety scores and improved sleep quality reported after short sessions of inhalation. Less stress can mean sharper focus and stronger recall.

From kitchen sprig to lab bench

Attention has shifted to carnosic acid, a powerful antioxidant in rosemary. In 2025, scientists reported a lab‑made version designed for stability, known as diAcCA. In animal models, diAcCA improved performance on memory tests, increased synapse numbers and lowered brain levels of amyloid‑beta and tau—two proteins that build up in Alzheimer’s disease.

The candidate drug diAcCA activated only in inflamed brain regions in animal tests, limiting off‑target effects in early data.

This “switch‑on only where needed” behaviour matters because it could reduce side effects. Early mouse studies found no signs of toxicity while showing cognitive gains. Teams are preparing the ground for human trials. Because inflammation drives many illnesses, researchers are also testing diAcCA in models of type 2 diabetes, cardiovascular disease and Parkinson’s disease.

Beyond the brain: gut, skin and microbes

Traditional medicine uses rosemary for digestion. Modern analyses back that up, pointing to rosmarinic and ursolic acids, which calm inflammatory pathways in the gut. People often report less bloating and smoother digestion after meals seasoned with rosemary.

Skin health is another frontier. Reviews suggest rosemary extracts may help with acne and eczema by reducing inflammation and fighting microbes on the skin’s surface. Carnosic acid shields skin cells from UV‑induced oxidative stress, a factor in premature ageing.

The same antimicrobial action has value in the kitchen and the lab. Rosemary oil slows the growth of bacteria and fungi, aiding food preservation and inspiring new pharmaceutical research on natural preservatives.

How you can use rosemary today

For most people, culinary amounts are safe and practical. Concentrates need care. These ideas keep it simple.

• Eat: add sprigs to roast potatoes, tomatoes or oily fish; mix chopped leaves into bean stews; use in marinades.
• Drink: steep a teaspoon of dried rosemary in hot water for 5–10 minutes; strain well; the taste is strong and resinous.
• Smell: use a diffuser with a few drops of diluted essential oil for 10–20 minutes while you study; ventilate the room.
• Grow: a small pot on a sunny windowsill costs under £2, needs little water and supplies fresh leaves for months.
• Prepare: dilute essential oil in a carrier oil; keep away from children and pets; patch‑test on skin first.

Kitchen‑level use looks safe for most adults; treat concentrated oils and supplements with caution and clear labelling.

Who should avoid high doses

Some groups need extra care with extracts and essential oils. Food‑level seasoning is a different matter.

• People with epilepsy or a history of seizures.
• Pregnant people, due to a potential risk of uterine contractions at high doses.
• People on anticoagulants or other medicines that interact with plant compounds.
• Anyone who has had allergic reactions to rosemary or related herbs such as sage.

Large amounts of concentrated rosemary can trigger vomiting or, rarely, seizures. Speak with a healthcare professional before using high‑dose supplements, especially if you take regular medicines.

What to watch next

The big question is whether diAcCA’s benefits in animals translate to people living with early memory problems. Researchers will look at safety first, then changes in attention, recall, daily functioning and brain scans. If the anti‑inflammatory targeting holds up, the approach could extend to other chronic conditions linked with low‑grade inflammation.

There is also room for everyday testing at home. Try a simple, low‑risk routine: cook with rosemary two or three times a week, and use a brief aromatherapy session while you revise or plan your day. Track how you feel using a notebook—sleep, stress, concentration, recall of names and tasks. Patterns over four weeks can guide whether the habit helps you.

Rosemary is not a cure; it fits into a broader routine of sleep, movement and a plant‑rich diet.

Pair rosemary with habits known to support brain health. Aim for regular brisk walks, consistent bedtimes and meals built around vegetables, legumes, whole grains, nuts and olive oil. This Mediterranean‑style pattern already aligns with rosemary’s roots and may amplify its benefits.

If you enjoy gardening, consider propagating cuttings from a neighbour’s shrub. Trim a 10 cm stem, strip the lower leaves, place it in water until roots appear, then pot it in well‑drained compost. You gain a steady supply, cut waste from plastic packets and make the habit affordable for the long term.