Health Benefits of Oregano

Oregano (Origanum vulgare) is a collective name for a group of fragrant herbs belonging to the mint, or Lamiaceae, plant family. 

This herb is native to the Mediterranean region and is commonly used in the Mediterranean diet. Oregano is high in protective plant compounds, and studies suggest that consuming it may benefit health in several ways, such as improving the body’s antioxidant defenses.¹

You can use the herb in many savory dishes, and it’s also available as a supplement.

High in Antioxidants 

Oregano is a rich source of plant compounds that have antioxidant and anti-inflammatory effects.

The herb contains phenolic compounds, including phenolic acids, such as rosmarinic, chlorogenic, and cinnamic acids, and flavonoids, such as quercetin, apigenin, luteolin, and kaempferol.² All of these substances protect against cellular damage by neutralizing molecules called reactive oxygen species (ROS), which harm health when levels get too high in the body.³ 

Though studies on the antioxidant effects are limited, research suggests that oregano supplements may reduce markers of oxidative stress, a condition that occurs when ROS overwhelms the body’s antioxidant defenses, causing cellular damage.⁴

Intensive physical training, such as high-intensity strength and cardiovascular training, can increase oxidative stress, which leads to muscle damage and negatively affects immune function.⁵ Consuming oregano may counteract these effects, promoting better muscle recovery and protecting against cellular damage and other consequences related to oxidative stress. 

A study of 24 male soldiers found that, compared to men who took a placebo, the men who took 500 milligrams (mg) of powdered oregano after completing an intensive physical fitness test had increased levels of antioxidants—including the antioxidant enzymes glutathione peroxidase (GPx) and superoxide dismutase (SOD)—in their blood as well as reduced blood markers of muscle damage and oxidative stress.⁵

While these results are encouraging, more research is needed to fully understand how oregano affects the body’s antioxidant levels and protects against cellular damage.

Other Potential Benefits

Though oregano contains several nutrients and plant compounds with health-promoting properties, human research on the effects of oregano consumption, including regular dietary intake and supplementation with concentrated doses, is limited—making it unclear how oregano affects human health. 

However, animal research suggests that oregano may have anticancer, anti-inflammatory, and brain health-supportive properties. Scientists think most of these benefits are related to oregano’s high levels of antioxidants, such as the terpenes carvacrol and thymol, which have powerful cellular-protective effects. 

Rodent studies have found that a high dietary intake of oregano may suppress the growth of certain cancers, including breast cancer.⁶ Studies conducted in animals have also shown that oregano may have anti-diabetic, anti-depressive, and anti-inflammatory properties.⁷⁸⁹

Though these findings are promising, there’s currently no evidence that oregano provides these benefits to humans. Also, studies investigating the effects of oregano and oregano-based supplements, such as oregano oil, in animals have used high doses, far exceeding the amount of oregano the typical person consumes on a daily basis.

Regular intake of oregano can likely support health in several ways, including by supplying health-protective antioxidants, vitamins, and minerals, but there’s currently no evidence that consuming oregano protects against any disease or improves any health condition in humans.

Nutrition of Oregano

Oregano is very low in calories but supplies several important vitamins and minerals, including vitamin K, manganese, and iron.

One tablespoon (tbsp) of ground oregano contains:¹⁰

• Calories: 14.3
• Fat: < 1 gram (g)
• Carbohydrates: 3.72 g
• Fiber: 2.28 g
• Protein: < 1 g
• Vitamin K: 33.6 micrograms (mcg), or 28% of the Daily Value (DV)
• Manganese: 0.27 mg, or 12% of the DV
• Iron: 1.9 mg, or 11% of the DV

Oregano is rich in vitamin K1 (phylloquinone), a form of vitamin K concentrated in plant foods. Vitamin K plays many important roles in health and is required for blood clotting and regulating bone mineralization.¹¹

Eating oregano can help you maintain optimal levels of manganese, which is necessary for immune function, bone formation, and blood clotting.¹²

The herb is also high in iron, a mineral that’s an essential part of hemoglobin, the part of red blood cells that carries oxygen from the lungs to the rest of your body. Iron is also involved in energy production, growth, hormone synthesis, and neurological development.¹³

In addition to these nutrients, oregano contains smaller amounts of calcium, which is necessary for muscle function, skeletal health, nerve transmission, and many other important processes in the body.¹⁴ One tbsp of oregano provides 86.4 mg of calcium, which covers 7% of your daily needs.¹⁰

Oregano as a Supplement

Though oregano is most commonly used as an herb, it can also be taken as a dietary supplement.

Oregano supplements can contain oregano oil or extract, which are concentrated forms of oregano extracted from dried oregano plants. They might also contain dried and ground oregano. 

Findings from animal studies suggest that supplementing with oregano oil may improve immune status and support gut health by reducing the number of pathogenic (disease-causing) bacteria in the digestive tract while improving the health of the gut barrier. The gut barrier lines the intestines and allows for the absorption of nutrients and water while protecting your body from pathogens and toxic substances.¹⁵

These potential benefits are associated with oregano’s high levels of antioxidant, antimicrobial, and anti-inflammatory compounds.¹⁵

Although oregano supplements are commonly promoted as a natural way to boost gut and immune system health, there’s currently no evidence to support these effects in humans. 

Since human research is limited, there is no recommended dosing for oregano supplements. The doses of oregano extract and oregano oil in dietary supplements vary, but most provide between 50-200 mg per serving.

Risks of Oregano

Oregano is safe for most people when consumed in normal doses. However, consuming very high doses may lead to side effects like stomach upset.¹⁶

There isn’t enough evidence to know if consuming high doses of oregano in foods or dietary supplements is safe, so it’s best to avoid taking large doses of this herb. Also, people who are pregnant or breastfeeding should avoid consuming large amounts of oregano or taking oregano supplements. Ingesting high doses of oregano may trigger miscarriage and may not be safe for breastfeeding infants.¹⁶

Oregano can also cause allergic reactions in people who are allergic to plants in the Lamiaceae family, such as basil, lavender, mint, marjoram, and sage.¹⁶

Lastly, since oregano is high in vitamin K, people on blood-thinning medications should avoid consuming large doses of oregano. Vitamin K is necessary for proper blood clotting, and it’s recommended that people on blood thinners keep their vitamin K intake consistent by avoiding taking in large amounts of vitamin K-rich foods.¹⁶

Tips for Consuming Oregano 

Oregano has a strong flavor that’s often described as earthy, minty, and slightly bitter. It’s a staple in Mediterranean cuisine, including Italian and Greek dishes.

You can purchase oregano fresh, but most people use the herb in its dried form. The flavor of fresh oregano is very strong and can easily overwhelm a dish; dried oregano provides a more subtle flavor. If you’re using fresh oregano, it’s important to use it in small quantities to ensure it doesn’t overpower other flavors. 

Here are a few ways to include oregano in your diet:

• Add dried oregano to homemade salad dressings
• Use fresh or dried oregano to add flavor to marinara sauce
• Incorporate dried oregano into marinades for chicken, meat, fish, or vegetables
• Mix oregano into bread and pizza dough
• Sprinkle dried oregano on finished dishes, like pizza, salad, pasta, and soup
• Use a small amount of fresh, chopped oregano as a garnish for meat and vegetable recipes

Oregano can be used as a standalone herb, but it’s more commonly combined with other ingredients, like garlic, onion, basil, and thyme, to balance out its flavor. 

A Quick Review

Oregano is an aromatic herb native to the Mediterranean region that’s high in antioxidants and certain vitamins and minerals. 

Though human research on its health effects is limited, some studies have found that taking larger doses of oregano may support the body’s antioxidant defenses. Findings from animal studies suggest that oregano has anticancer and anti-inflammatory properties, though these potential benefits haven’t been confirmed in humans.

Try using oregano in dishes like pastas, salads, and roasted meats for a simple way to boost your intake of nutrients and health-supportive plant compounds. 

Edited by 

Hannah Harper

Hannah Harper

Hannah Harper is a wellness editor for Health. Previously, she was an associate editor, assistant editor, and editorial assistant for Health. She covers topics on nutrition, women’s health, and more.

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