We all go through bouts of illness, and might find ourselves searching for relief from nagging symptoms. With many homeopathic options out there, it can be overwhelming to choose the right one or simply desire some much-needed relief. Oregano oil is one natural remedy gaining popularity. While you may know the herb as your go-to pizza or pasta topper, the oil extracted from this herb might pack a variety of health benefits. Below, we break down what oregano oil is, explore its health benefits, discuss safety and answer some common FAQs. 

What Is Oregano Oil?

Oregano oil is derived from the same culinary herb you may already be familiar with using in your favorite dishes. This herb and its oil have been used for centuries as a medicinal treatment, whether ingested or applied topically, to help treat everything from skin infections to coughs.

Oregano oil is available in liquid oil form, usually as a tincture, and can be taken as a supplement. Since its taste is very strong and pungent (even one drop’s worth), it may be easier taken when mixed with juice or blended into a smoothie. It’s also sold in capsule or softgel form, which can be swallowed. Up next, we dive into some of the top potential health benefits of oregano oil. 

Oregano Oil Health Benefits

It May Have Antibacterial Potential 

If you’re sick and tired of the sniffles, oregano oil might be worth trying. Thanks to its natural antibacterial properties, it may help your immune system fight off infections. “Oregano oil contains carvacrol and thymol, two powerful compounds that help fight bacteria, viruses and fungi,” says Amy Kimberlain, M.S., RDN, CDCES, a media spokesperson for the Academy of Nutrition and Dietetics. She notes that oregano oil is often used to support immune health and may help manage mild infections, especially when taken at the first sign of illness.

Researchers found it may also work to support your dental health. A study examined two types of oregano oils and found both were surprisingly effective at fighting cavity-causing bacteria, and even outperformed standard antibiotics. Not only did oregano oil kill the harmful bacteria, but it also helped stop acid production and plaque formation, thus making oregano oil a promising natural antibacterial.

It Supports Gut Health 

Our gut is connected to nearly every system in the body, which makes it all the more important to support and protect it. Amy Davis, RDN, points out that oregano oil has potential to help improve gut health. She says, “Another benefit of the bacteria-fighting properties of oregano oil is preventing harmful bacterial overgrowth, such as small intestinal bacterial overgrowth (SIBO). It is sometimes used in gut-rebalancing protocols to improve overall gut health.” 

In fact, oregano oil was included in a small study as part of a regime to treat SIBO. After 10 weeks, nearly half of the participants with SIBO had a negative breath test, indicating that oregano may play a role in supporting gut health.

It May Have Anti-Inflammatory Properties

All around the globe, millions of people deal with chronic inflammation or inflammatory conditions like heart disease, cancer or diabetes. The promising news? Oregano oil may help. Davis explains, “Carvacrol has been shown to reduce inflammation in the body, and rosmarinic acid, another compound in oregano oil, is an antioxidant that helps protect against damage caused by free radicals.”

Kimberlain adds that oregano is also rich in other antioxidants, which also help protect cells from oxidative stress caused by free radicals. The antioxidant-rich and anti-inflammatory properties of oregano oil may benefit overall health, reduce inflammation and lower risk of chronic disease.

It Supports Muscle Recovery

Fitness lovers may benefit from adding oregano oil into their weekly routine. In one small study involving 24 soldiers performing military drills, supplementing with 500 milligrams of oregano saw a reduction in markers of muscle damage and oxidative stress caused by exercise. The study also showed that oregano oil boosted the soldiers’ total antioxidant capacity, thus supporting muscle recovery. However, since this study was small, more research is needed to confirm their findings are applicable to a broader population. 

Is Oregano Oil Safe for Everyone? 

“Oregano is safe for most people if consumed in appropriate doses,” says Kimberlain. But if you take oregano oil in concentrated amounts, such as in supplement or oil form, it may not be safe for everyone, she adds.

Both Kimberlain and Davis advise that anyone who is pregnant or breastfeeding should avoid oregano oil altogether. Additionally, people with allergies to plants in the Lamiaceae family, such as mint or basil, may also react negatively to oregano oil.

Anyone taking other medications or supplements, such as blood thinners and/or diabetes medication, should also avoid oregano oil, as it may cause potential interactions. As always, it’s best to always first speak with your health care provider before starting any new supplements. 

The Bottom Line

Oregano oil derived from the oregano plant is far more than just a pizza topper. It’s available to be taken as a liquid oil, capsules or softgels. Oregano oil might offer a variety of potential health benefits, including antibacterial support, gut-health promotion, antioxidant protection and improved muscle recovery. However, it’s important to check with your health care provider before starting oregano oil, especially if you are pregnant, breastfeeding or taking medications or other supplements.