How much Rosemary should I take daily?
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Recommended Daily Intake of Rosemary
Rosemary for Livestock: 10 Grams Daily
Research on the use of rosemary as a feed additive for livestock, specifically lactating Damascus goats, suggests that a daily intake of 10 grams can be beneficial. In a study, goats were fed a basal diet supplemented with either 10 grams of rosemary or lemongrass daily for 12 weeks. The inclusion of rosemary did not significantly affect nutrient intake but did improve milk production and composition. This dosage is specific to livestock and may not directly translate to human consumption.
Human Consumption: 500 mg Twice Daily
For human consumption, a clinical trial evaluated the effects of rosemary on memory performance, anxiety, depression, and sleep quality in university students. Participants in the study received 500 mg of rosemary twice daily for one month. The results showed significant improvements in memory performance, reduced anxiety and depression, and better sleep quality compared to the control group. This suggests that a daily intake of 1,000 mg (1 gram) of rosemary may be beneficial for cognitive and mental health.
Safety and Acceptable Daily Intake
The European Food Safety Authority (EFSA) has assessed the safety of rosemary extracts used as food additives. The Joint FAO/WHO Expert Committee on Food Additives (JECFA) established a temporary acceptable daily intake (ADI) of 0-0.3 mg/kg body weight for rosemary extract, expressed as carnosic acid plus carnosol. For an average adult weighing 70 kg, this translates to a maximum of 21 mg per day. However, the actual exposure from food additives is likely much lower, with the highest mean refined exposure estimate being 0.09 mg/kg body weight per day in children.
Conclusion
For general health benefits, including cognitive and mental health improvements, a daily intake of 1,000 mg (1 gram) of rosemary appears to be effective based on clinical trials. However, for safety, it is important to consider the acceptable daily intake levels established by regulatory bodies, which are significantly lower. Always consult with a healthcare provider before starting any new supplement regimen.
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