6 Health Benefits of Thyme: Benefits, Nutrition, Risks

Isabel Vasquez is a freelance writer and bilingual registered dietitian practicing from an intuitive eating, culturally sensitive framework.

Thyme, scientifically known as Thymus vulgaris, is an herb in the Lamiaceae (mint) family of plants. Used to add flavor to foods like chicken and mushrooms, thyme is one of the most popular wild edible plants of the Mediterranean region. Because of its potential health benefits, you can also find it as a dietary supplement and essential oil.

Thyme essential oil is a concentrated extract from the leaves and flowers of the thyme plant. It contains powerful compounds like thymol and carvacrol, which can have various benefits. While thyme is used to enhance the flavor of dishes, thyme essential oil is generally used for therapeutic purposes, such as aromatherapy, skincare, and natural remedies. However, due to its intensity, thyme essential oil must be diluted with water or a carrier oil before use.

Thyme is full of vitamins, minerals, and phytonutrients, and is an antioxidant with anti-inflammatory and antimicrobial effects. It may help manage inflammation, menstrual cramps, coughing, and more.

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Thyme is rich in antioxidants. This is because it contains vitamin C, phenolic compounds, and flavonoids, among other compounds. Researchers have identified 60 bioactive compounds in thyme essential oil with powerful antioxidant activity.

Some studies have shown that the compound thymol may be responsible for thyme’s antioxidant effects. It can help fight harmful free radicals, which can damage the cells in your body. Some research even suggests that thymol boosts the activity of other antioxidants and enzymes, such as vitamin E and vitamin C.

A few in vitro and animal studies have found that thyme and its extracts reduce inflammation. The active ingredient in thyme, thymol, may be partially responsible for these benefits. A mouse study found that thyme essential oil reduced inflammation in doses of 250, 500, and 750 milligrams per kilogram after the mice were injected with a substance that caused inflammation.

So, it’s possible that thyme can help reduce inflammation in the body associated with conditions like diabetes, heart disease, arthritis, and chronic obstructive pulmonary disease (COPD). However, we need high-quality human studies to confirm these benefits. We also need additional research to determine which dosages humans can take to see benefits.

Thyme has traditionally been used for treating pain. And a couple of studies have found that it may help alleviate painful menstrual cramps. One study included Ethiopian girls about 16 years old who have primary dysmenorrhea (menstrual cramps). The study found that the girls who drank thyme tea were 63% less likely to experience cramps when compared to those who didn't. Researchers believe the antioxidants and pain-relieving properties in thyme tea could be why they experienced less cramping.

Another study compared the effects of thyme to ibuprofen and placebo on people approximately 21 years old with menstrual cramps. People in this study took 25 drops of thyme essential oil every six hours for two menstrual cycles. Researchers discovered that they had reduced pain similar to those who took ibuprofen, and both groups had far less pain than the placebo group. More studies are needed to confirm these findings.

Thyme has a long history of being used for respiratory symptoms, and research shows it may help reduce coughing. One study found that a thyme-ivy extract helped reduce cough severity among 730 people with a cough caused by upper respiratory tract infections. The participants also reported improvement in their quality of life.

These benefits may be due to the anti-inflammatory and antiviral activity of thyme. Again, research is relatively limited, particularly with long-term randomized control trials on humans. More research is needed to confirm these findings.

Interestingly, thymol is used in the mouthwash Listerine thanks to its antibacterial properties. Research has found that you need less thymol to inhibit and kill bacteria than other components of Listerine. So, it’s an effective essential oil.

One test-tube study found that thyme essential oil inhibited the growth of two Candida strains—types of fungi. Another study found that thyme essential oils with the highest concentrations of thymol kill bacteria. Researchers believe this is because thymol can easily penetrate bacteria and destabilize it.

Because of its potential health benefits, thyme can be purchased as a supplement or an oil. It’s sometimes combined with fenugreek and marketed for digestive support, although research supporting this use is limited. Thyme supplements may also support respiratory health, fight infection, or reduce inflammation. But, again, research on humans is limited.

Because of the lack of research, there also aren’t specific dosage recommendations for thyme supplements. That said, research has found that the risk of adverse effects is highest in doses around 10 grams daily, so be sure not to exceed this dosage. Most oral thyme supplements contain less than 2 grams per serving.

There are a few ways to add thyme essential oil to your routine. For aromatherapy, add a few drops to a diffuser so it can be breathed in. You can also dilute thyme essential oil with a carrier oil, like coconut or olive oil, and apply it to your skin to absorb its antioxidants topically.

For internal use, make sure the oil is labeled as ingestible, and add just a drop or two to a large glass of water or herbal tea. Always start with small amounts and consult a healthcare provider before consuming it.

Thyme and thyme supplements are generally recognized as safe (GRAS) in the United States. But there’s a higher risk for adverse effects when taking 10 grams or more.

The most common side effects are allergic reactions, diarrhea, dizziness, headache, heartburn, nausea, and vomiting. If you have a known allergy to the Lamiaceae (mint) family of plants, then it’s best to avoid thyme because it’s a part of this family. Also, pregnant and lactating people should avoid thyme supplements because there isn’t adequate research to support their safety.

Diluted thyme oil is usually safe when used topically, but be careful with undiluted versions as they can cause skin irritation. Some people may experience this with diluted thyme oil, too.

Thyme is an herb that adds flavor to many dishes. It also holds its flavor even when cooked for hours, so it’s great for roasts or stews. Some ideas for how to use thyme include:

Thyme can be used as a food preservative thanks to its antimicrobial properties. Studies show it may help prevent the growth of foodborne bacteria like E. coli. Its antioxidant effects also help prevent meat from breaking down.

One study found that thyme oil also inhibited the growth of fungi on bread. Researchers concluded that it can extend a food's shelf life. Thyme essential oil is sometimes added to meat as an alternative to preservatives.

Thyme is an herb that has been used for health for quite a long time. Thyme may reduce inflammation, alleviate menstrual cramps, relieve coughing, and prevent bacterial growth.

Most studies on thyme’s benefits have been conducted on animals or in test tubes, and the existing human studies are mostly small. More large-scale, high-quality human studies are needed to understand the true benefits of thyme as well as the appropriate dosage of thyme.

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