Thyme: A Closer Look At Its Potential Health Benefits

Thyme, or Thymus vulgaris, is an herb from the mint family (Lamiaceae) widely used for both culinary and therapeutic purposes. Originating from the Mediterranean region, thyme is a popular flavor enhancer for dishes such as chicken and mushrooms. In addition to its use in cooking, thyme is available as a dietary supplement and essential oil due to its potential health benefits.

Thyme essential oil is extracted from the plant’s leaves and flowers, containing powerful compounds like thymol and carvacrol. These compounds are often used in therapeutic settings such as aromatherapy, skincare, and natural remedies. However, thyme essential oil must be diluted before use due to its potency.

Rich in vitamins, minerals, and phytonutrients, thyme is known for its antioxidant, anti-inflammatory, and antimicrobial properties. These benefits may help in managing inflammation, alleviating menstrual cramps, soothing coughs, and more.

Health Benefits of Thyme

Acts as an Antioxidant

Thyme contains a variety of antioxidants, including vitamin C, phenolic compounds, and flavonoids. Studies have identified around 60 bioactive compounds in thyme essential oil that contribute to its antioxidant properties. Thymol, one of these compounds, helps combat harmful free radicals that can damage the body’s cells. Research suggests that thymol may even enhance the activity of other antioxidants like vitamins E and C.

May Reduce Inflammation

Studies on animals and test tubes suggest that thyme and its extracts can reduce inflammation, with thymol playing a key role. In one study, thyme essential oil reduced inflammation in mice at varying doses. While these findings are promising, more high-quality human research is needed to confirm thyme’s potential to reduce inflammation associated with conditions such as diabetes, heart disease, and arthritis.

May Alleviate Menstrual Cramps

Thyme has long been used to treat pain, including menstrual cramps. In one study, Ethiopian girls who drank thyme tea were significantly less likely to experience menstrual cramps. Another study compared thyme essential oil to ibuprofen, showing that thyme had similar pain-relieving effects. Although these findings are encouraging, additional studies are necessary to validate thyme’s effectiveness for menstrual cramps.

May Reduce Coughing

Thyme has been used for centuries to treat respiratory issues, and modern research supports its use in reducing coughs. In a study involving 730 participants with upper respiratory infections, a thyme-ivy extract significantly reduced cough severity and improved quality of life. These effects may be attributed to thyme’s anti-inflammatory and antiviral properties, though more long-term human studies are needed.

Kills Harmful Pathogens

Thymol, a key compound in thyme, is known for its antibacterial effects. It is even used in mouthwashes like Listerine due to its effectiveness in killing bacteria. Studies have shown that thyme essential oil can inhibit the growth of harmful fungi, such as Candida strains, and effectively kill bacteria by destabilizing their structures.

Thyme as a Supplement

Thyme supplements are available for their potential health benefits, including respiratory support, infection prevention, and inflammation reduction. However, due to limited research on humans, there are no specific dosage recommendations. Generally, the risk of side effects increases when consuming more than 10 grams of thyme daily, though most supplements contain less than 2 grams per serving.

Using Thyme Essential Oil

There are several ways to incorporate thyme essential oil into daily routines. For aromatherapy, a few drops can be added to a diffuser. For topical use, thyme oil should be diluted with a carrier oil, like coconut or olive oil, before being applied to the skin. Some ingestible thyme oils can also be added to water or tea, but it’s important to start with small amounts and consult a healthcare provider before use.

Risks of Thyme

While thyme is generally safe to consume, taking large doses—over 10 grams daily—can lead to side effects such as allergic reactions, nausea, dizziness, and headaches. Those with allergies to mint family plants should avoid thyme. Pregnant and breastfeeding individuals are also advised to steer clear of thyme supplements due to limited research on safety.

Topical use of thyme oil can sometimes cause skin irritation, particularly if it’s undiluted. Even diluted versions may cause reactions in sensitive individuals.

Tips for Using Thyme

Thyme can add flavor to a wide variety of dishes. Here are some ideas for incorporating thyme into meals:

Stuff fresh thyme sprigs inside a roast chicken.
Add thyme to soups, stews, and roasted vegetables.
Use thyme to flavor eggs, mocktails, and legumes.
Brew thyme tea for a soothing beverage.

Other Uses for Thyme

Thyme’s antimicrobial properties make it a useful food preservative, helping prevent the growth of bacteria like E. coli. Studies show thyme oil can even extend the shelf life of meat and bread by inhibiting the growth of fungi and bacteria.

Conclusion

Thyme is a versatile herb with a long history of use for both culinary and medicinal purposes. It may reduce inflammation, ease menstrual cramps, soothe coughs, and prevent bacterial growth. However, most research on thyme’s benefits has been conducted on animals or in labs, with limited human studies available. Further research is needed to fully understand the potential health benefits and appropriate dosages for thyme.