4 Best Oregano Supplement Health Benefits
, by Sara McKinney
Oil of oregano is one of those supplements where quality varies quite a bit from brand to brand. The best ones are high in carvacrol, standardized, and made from real oregano (not marjoram). Here's what the benefits actually are, how to judge a good one, and the option we hand to our own patients to add to their supplement stacks.
Oregano Supplements
Oregano, also known as Origanum vulgare, is an herb native to Europe, Asia, and the Mediterranean. A member of the mint family, its small, lobed leaves have long been prized for their savory flavor and aroma.
But oregano is more than just a tasty pasta-topper. This common herb is also packed with phenols, terpenes, and terpenoids–compounds that not only smell great but have promising health benefits.
The three most important compounds in oregano are thymol, carvacrol, and rosmarinic acid. Thymol is a powerful antimicrobial agent that targets bad bacteria and fungi. Named for thyme, the herb from which it was originally extracted, thymol helps support the immune system and protect against toxins.
Carvacrol is another antimicrobial agent, which has been proven effective against food-borne pathogens, including E.coli and Salmonella. Rosmarinic acid, originally named for rosemary, holds antioxidant, anti-inflammatory, and anti-aging qualities.
Oregano Oil Extract vs. Oregano Essential Oil: What’s the Difference?
Oregano supplements typically come in pill or softgel form and are usually made from oregano oil extract (also called oil of oregano). Oregano extract is typically made by crushing or soaking the leaves in a solvent like alcohol in order to extract its active compounds.
This is distinct from oregano essential oil, which is a highly distilled form of the plant’s volatile compounds. Essential oils are typically extracted using a process called steam distillation.
While oregano oil extract is generally safe to ingest, oregano essential oil is extremely concentrated, and should only be used externally after dilution with a carrier oil. Consuming essential oils can be dangerous and even toxic.
What to Look for in the Best Oil of Oregano
Not all oil of oregano is created equal, and the label rarely tells you what actually matters. A few things separate the best oil of oregano from the cheap bottles on the shelf.
Carvacrol content. Carvacrol is the compound doing most of the heavy lifting in oregano oil. A good supplement tells you how much it contains, so you know what you're getting in each dose. If a bottle doesn't mention carvacrol at all or mentions it without a dosage, treat that as a red flag. True oregano, not marjoram. Cheaper products will often use marjoram as a vague "oregano blend." Look for Wild Mediterranean Oregano (Origanum vulgare)- it's usually labeled P73. That is the source with the real track record.
Capsules or liquid. Both will work. Soft gel capsules are the easy daily option with no burning taste, which is why most people end up searching for the best organic oregano oil capsules. Liquid lets you adjust the dose drop by drop. You should judge on carvacrol and quality first, and format second.
Practitioner-grade sourcing. Supplements are not tightly regulated, so where a product comes from really does matter. We only stock oregano we'd actually hand to a patient and use ourselves.
What is the best oil of oregano supplement? It's the one that checks all of those boxes. Here is what practitioner-grade oregano can do, and our recommended supplements.
#1 Oregano Health Benefit: Boosts Digestive Health
Worried about your gut health? A healthy (or unhealthy!) gut can impact more than just your digestion. Poor gut health can lead to issues throughout the body, including our joints, our immune system, and even our mental health.
Historically, oregano has been used to treat a number of stomach complaints, including indigestion, diarrhea, and bloating.
According to one study, oregano and other herbal therapies were as effective as the antibiotic rifaximin in treating SIBO (small intestine bacterial overgrowth), a condition associated with a variety of gastrointestinal complaints ranging from occasional bloating and stomach upset to chronic diarrhea and irritable bowel syndrome.
Another study, conducted in sheep, found that oregano supplementation promoted the growth of healthy intestinal bacteria and helped strengthen the intestinal barrier.
#2 Oregano Health Benefit: Natural Antibiotic
Two of oregano’s active compounds, carvacrol and thymol, are prized for their antimicrobial properties. Oregano oil has been used in food preparation for centuries as a naturally occurring preservative due to its antibacterial properties. It has also been used topically to prevent and treat bacterial infections in wounds.
In one 2019 study, carvacrol and thymol were shown to be effective at preventing the growth of Staphylococcus aureus in various food items. In another study, published in 2018, oregano oil effectively reduced the growth of 11 different strains of antibiotic-resistant bacteria. In yet another study, oregano oil effectively prevented the growth of common food-borne pathogens E.coli and P. aeruginosa.
#3 Oregano Health Benefit: Powerful Anti-Inflammatory
Ready to fight oxidative stress and inflammation? When the body undergoes certain necessary chemical reactions, it often produces free radicals as a byproduct.
Free radicals are highly reactive compounds that can do damage to surrounding cells, generating oxidative stress and painful inflammation. Antioxidants are compounds that help neutralize free radicals and stop inflammation-causing oxidative stress in its tracks.
Due to its high antioxidant content, oregano has been shown to reduce inflammation in several animal studies, including inflammation resulting from a high-fat diet. Another study conducted with human skin cells found that oregano soothed inflammation and boosted immune activity.
#4 Oregano Health Benefit: Fights Candida Overgrowth
Candida albicans is a yeast that occurs naturally throughout our bodies, including in our digestive tracts. In normal amounts, Candida yeast is non-harmful and even slightly beneficial when it comes to breaking down complex carbohydrates.
However, under certain conditions, Candida can grow out of control, pushing out beneficial bacteria species and leading to bloating, nausea, and painful, recurrent yeast infections.
Oregano contains high levels of thymol, a naturally-occuring anti-fungal, that has been shown to effectively combat Candida overgrowth.
Oregano Supplement Side Effects
Over-the-counter oregano supplements tend to be well-tolerated and are generally recognized as safe.
However, in a small number of cases, oregano supplements may cause allergic reactions. If you have a known oregano allergy or have experienced an allergic reaction to other plants in the Lamiaceae family, such as mint, basil, or rosemary.
WARNING: Oregano has been known to cause miscarriages. Pregnant and breastfeeding women should not take supplements containing oregano or oregano oil.
Oregano may also increase the risk of bleeding. Always consult with a doctor before adding a new supplement to your routine.
Best Oregano Supplement: Our Top Pick
Interested in taking oregano supplements but not sure where to start? Our recommendation for best oregano supplement goes to Standard Process Gut Flora Complex. Featuring a unique combination of oregano oil, anise oil, andrographis, and phellodendron, Standard Process Gut Flora Complex is specially formulated to support digestive health and microbiome diversity.
With 75mg of high-quality oregano oil, Standard Process Gut Flora Complex helps rebalance and restore the delicate ecology of the lower GI tract while relieving occasional bloating, flatulence, and intestinal discomfort. You can buy it here in our shop.
Add Gut Flora Complex to cart →
Prefer a straight oregano oil supplement instead? We also carry Wild Oregano Gels Extra Strength (P73), a high-carvacrol wild Mediterranean oregano softgel.
Frequently Asked Questions
What is the best oil of oregano?
The best oil of oregano is high in carvacrol, standardized, and made from true oregano rather than marjoram. Look for third-party quality testing and a practitioner-grade source.
Is oil of oregano safe to take daily?
Always follow the dosage on the label or your practitioner's guidance. Avoid oregano supplements during pregnancy and while nursing, and check with your practitioner if you take medication.
Capsules or liquid, which is better?
Both will work. Capsules are convenient and taste-neutral, while liquid lets you adjust the dose. Choose your supplement based on carvacrol content and quality first.
Where can I buy a quality oil of oregano?
Practitioner-grade oil of oregano is available through health professionals. Our go-to is Gut Flora Complex, which pairs oregano with other gut-supporting oils, and we also carry Wild Oregano Gels Extra Strength (P73) for straight oregano. You can order either one directly from Snow Holistic Health.
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