The Top Science-Backed Benefits Of Oregano Oil & How To Take It

Here, we'll break down how oregano oil is made, its health benefits and side effects, and how to incorporate it into your day.

Oil of oregano, also known as oregano extract or oregano oil, is made from the oregano plant, in the mint family Lamiaceae. To make oregano oil, manufacturers extract valuable compounds from the plant using alcohol or carbon dioxide2. Oregano oil is a more concentrated delivery of the plant's bioactives and it can be consumed orally as a supplement.

You can read more about how to safely use essential oils here, but the remainder of this article will focus on oregano oil that can be taken orally as a supplement.

Here is some of the preliminary research on oregano oil along with its potential benefits:

Oregano's antimicrobial and antifungal components, particularly the high concentrations of carvacrol, could make it helpful in balancing the gut microbiome4. In animal studies, oregano extract improved enhanced intestinal health 5and immune response while reducing oxidative stress in the intestine. And in a different animal study, it increased beneficial gut bacteria6 while decreasing disease-causing strains.

For its antibacterial effects, functional nutrition expert English Goldsborough, FNTP, often recommends oregano oil to clients who are battling mold exposure, a sinus infection, or a cough or sore throat.

In animal studies, researchers have found that oregano oil reduces inflammation driven by Propionibacterium acnes9, a bacteria known to cause acne and skin inflammation. However, most of the research on oregano and acne has been done using topical application of oregano essential oil.

Oregano's ability to temper inflammation shows promise in cancer treatment studies. In another mouse-model study13, oregano suppressed tumor growth and appearance. And in human breast cancer cells14, the oregano species with the most antioxidant activity significantly reduced cancer cell proliferation. 

In rats, two weeks of consuming low doses of carvacrol increased serotonin and dopamine16 levels, which suggests it could improve feelings of well-being. In a separate study, oregano extract fed to rats increased the expression of genes related to cognitive function and memory even when the rats were under chronic stress. But again, these are preclinical animal studies, so more research in humans is needed.

However, here are some of the most common components you'll find in oregano oil: 

You'll most often find oregano oil as a capsule or tincture combined with a carrier oil like olive oil. While there is no standard dose, the most common dosage of oregano oil is 30 to 60 mg daily, depending on the manufacturer. Follow the packaging instructions when using a new product.

Oregano oil may also cause the following side effects in some people, Majumdar says. It's best to stop and try an alternative if side effects occur.

If you're looking to reset your gut, clear up your skin, or reduce inflammation, oregano oil may be worth a try. It is also a powerhouse against bacteria and could be good to have on hand when you're feeling sick. At the end of the day, oregano is only one of many herbs that have impressive health qualities to their name; learn more about other immune-supporting plants here.