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Could this fragrant herb be more than just a tasty ingredient for cooking? We sprinkle in the facts about oregano and explore its possible uses
Summary
1What’s oregano?
Oregano is a common fragrant herb oregano grows abundantly in the Mediterranean and Asia…
2Possible benefits of oregano
It has been established that oregano is a source of two powerful antioxidants, carvacrol and thymol…
3Oregano nutritional information
The entire plant may be used both in cooking and for wellness purposes…
Oregano is well known for flavouring various dishes – you probably have a jar of oregano sitting on the spice rack that you sometimes use in cooking. But have you heard about the possible health benefits of this herb?
Let’s take a closer look at what oregano actually is, the possible benefits of oregano oil, if there are any risks associated with consuming it, and learn all about oregano’s nutritional profile.
What’s oregano?
Oregano is a common fragrant herb oregano grows abundantly in the Mediterranean and Asia.1 Historically valued by healers for its medicinal properties – recommended to soothe everything from coughs to stomach upset - it’s now primarily known for its culinary applications.2
You might be surprised to learn that around 60 different plants with similar taste and look are sold as “oregano.”2 However, it’s the Greek herb (Origanum vulgare subsp. hirtum) that’s considered to be the most authentic or the original ‘oregano’.2 While familiar to many for its use in Mediterranean dishes, oregano's purported benefits extend well beyond the kitchen.2
A great source of vitamin K, you can find oregano as a fresh or dried herb, in capsules, or as a highly concentrated essential oil.6
Possible benefits of oregano
It has been established that oregano is a source of two powerful antioxidants, carvacrol and thymol.1 Antioxidants play a crucial role in cellular health by mitigating oxidative stress (by protecting cells from damage caused by unstable molecules known as free radicals).7
In addition to this, scientists have also investigated other potential properties of oregano in numerous studies, including:
- antifungal – a 2020 in vitro (laboratory) study showed that oregano has great antifungal potential.8 (Antifungal medicines are used to treat fungal infections, which most commonly affect your skin, hair and nails, include ringworm and athlete’s foot)9
- antibacterial – laboratory studies have also explored oregano's potential antibacterial properties.1 It exhibits inhibitory effects on a range of bacteria, prompting research into oregano essential oil's potential to combat MRSA, a bacterium responsible for several difficult-to-treat human infections1,10
- antiviral – oregano has also demonstrated antiviral activity in vitro (in a lab environment).11 For instance, it has shown activity against HSV-1 and HSV-2 (herpes) and norovirus11
- anti-inflammatory – research using cell models suggests that oregano's anti-inflammatory properties may have applications in managing skin damage, tissue repair, and wound healing12
As none of these studies were done in humans, there’s still a long way to go before we start to see oregano widely used for anything else other than a tasty herb in your pasta dish, but that doesn’t mean you can’t enjoy it in the meantime.
| Vitamin / Mineral | Per one teaspoon |
|---|---|
| Calcium (mg) | 29 |
| Iron (mg) | 0.66 |
| Magnesium (mg) | 5 |
| Phosphorus, P (mg) | 3 |
| Potassium, K (mg)
| 23 |
| Zinc, Zn (mg) | 0.05 |
| Manganese, Mn (mg) | 0.09 |
| Vitamin A, IU (IU) | 31 |
| Vitamin E (mg) | 0.33 |
| Vitamin C (mg) | 0 |
| Thiamin (mg) | 0.003 |
| Riboflavin (mg) | 0.10 |
| Niacin (mg) | 0.084 |
| Vitamin B6 (mg) | 0.019 |
| Folate (µg) | 4 |
| Vitamin K (µg) | 11.2 |
How much oregano is safe to take?
There are no specific guidelines on how much oregano is safe to take. But, if you take oregano in the form of supplements please follow the product label and instructions.
However, oregano oil or oregano supplements, which are much more concentrated than the usual herb, might need to be avoided during pregnancy.13-15 As with any herb or supplement during pregnancy, it's best to consult with your GP or a healthcare professional before use to ensure it's safe for your specific situation.
Side effects and risks of oregano
There’s no evidence to indicate that consuming a normal amount of fresh or dried oregano in food is likely to cause any side effects.
However, it would be wise to be a little cautious when using oregano oil.14 In normal doses it’s usually well tolerated. However, in higher doses, it’s known to cause side effects, such as:14
- abdominal discomfort
- heartburn
- constipation or diarrhoea
- nausea and vomiting
- dizziness
- headache
The final say
Oregano is a common herb used in cooking, but one that has also been traditionally used to anecdotally support other ailments.1,2
While it’s best to exercise caution around using oregano oil or capsules if you’re pregnant, otherwise, there’s no evidence that consuming oregano should pose any risk for most people.13-15
So, if you wish to add an oregano supplement to your daily routine, take a look at our full range of oregano supplements.
This article provides informational advice and is not a substitute for medical care. Curated by experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
While we strive for accuracy and balance, please be aware that this article may discuss products available for purchase through Holland & Barrett. Consult a healthcare professional before making any health-related decisions.
- Cui H, et al. Antibacterial mechanism of oregano essential oil. Ind Crops Prod. 2019;139:111498. https://doi.org/10.1016/j.indcrop.2019.111498
- Veenstra JP, et al. Oregano (Origanum vulgare) extract for food preservation and improvement in gastrointestinal health. Int J Nutr. 2019;3(4):43–52. https://doi.org/10.14302/issn.2379-7835.ijn-19-2703
- Skoufogianni E, et al. Ecology, cultivation and utilization of the aromatic Greek oregano (Origanum vulgare L.): A review. Not Bot Horti Agrobot Cluj Napoca. 2019;47(3):545–552. https://doi.org/10.15835/nbha47311296
- Schuetz B. Oil of oregano: Nature’s antiseptic and antioxidant. Healthy Living Publications; 2016. Available from: https://books.google.co.uk/books?id=BVtJDQAAQBAJ&printsec=frontcover&source=gbs_ge_summary_r&cad=0#v=onepage&q&f=false
- NHS. Vitamin K - Vitamins and minerals [Internet]. [cited 2024 Jun 28]. Available from: https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-k/
- Pontes-Quero GM, et al. Oregano essential oil micro- and nanoencapsulation with bioactive properties for biotechnological and biomedical applications. Front Bioeng Biotechnol. 2021;9:703684. https://doi.org/10.3389/fbioe.2021.703684
- Gulcin İ. Antioxidants and antioxidant methods: An updated overview. Arch Toxicol. 2020;94(3):651–715. https://doi.org/10.1007/s00204-020-02689-3
- Bounar R, et al. Chemical analyses, antioxidant and antifungal effects of oregano and thyme essential oils alone or in combination against selected Fusarium species. Int Food Res J. 2020;27(1):66–77. https://www.proquest.com/openview/9c82b4c023cbbb284614688cc1367561/1?pq-origsite=gscholar&cbl=816390
- NHS. Antifungal medicines [Internet]. [cited 2024 Jun 28]. Available from: https://www.nhs.uk/conditions/antifungal-medicines/
- NHS. MRSA [Internet]. [cited 2024 Jun 28]. Available from: https://www.nhs.uk/conditions/mrsa/
- Ma L, Yao L. Antiviral effects of plant-derived essential oils and their components: An updated review. Molecules. 2020;25(11):2627. https://doi.org/10.3390/molecules25112627
- Avola R, et al. Oregano (Origanum vulgare L.) essential oil provides anti-inflammatory activity and facilitates wound healing in a human keratinocytes cell model. Food Chem Toxicol. 2020;144:111586. https://doi.org/10.1016/j.fct.2020.111586
- Hollenbach CB, et al. Pre- and postnatal evaluation of offspring rats exposed to Origanum vulgare essential oil during mating, gestation and lactation. Ciênc Rural. 2017;47(1):e20150299. https://doi.org/10.1590/0103-8478cr20150299
- LiverTox: Clinical and Research Information on Drug-Induced Liver Injury. Oregano. Bethesda (MD): National Institute of Diabetes and Digestive and Kidney Diseases; 2012. Available from: https://www.ncbi.nlm.nih.gov/books/NBK591556/
- MedlinePlus. Oregano [Internet]. [cited 2024 Oct 1]. Available from: https://medlineplus.gov/druginfo/natural/644.html
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