Think fast: What’s your first thought when you hear “oregano”? Is it pizza? Lasagna? Spaghetti sauce? You’re not wrong to go there; oregano is a staple in some of the most comforting foods out there, particularly those of the Italian-American persuasion. In addition to being a versatile herb in several different cuisines, oregano—and especially oil of oregano—also has medicinal potential. Here’s a closer look at how this long-beloved herb can support your health, inside and out.
- ABOUT OUR EXPERTS: Jenna Volpe, R.D.N., L.D., C.L.T., is a functional registered dietitian, clinical herbalist, and founder of Whole-istic Living. Melanie Keller, N.D., is a naturopathic doctor.
What Is Oil of Oregano?
The oregano plant Origanum vulgare originates in southwestern Eurasia and the Mediterranean (hence oregano’s frequent use in the cuisines of Italy, Turkey, and Greece). Fresh oregano is high in antioxidants like rosmarinic, chlorogenic, and cinnamic acids, quercetin, apigenin, luteolin, and kaempferol. And the ground version is a good source of vitamin K, manganese, and iron.
The oil of oregano (a.k.a. oregano oil) used as a natural remedy is made by infusing oregano in oil. It’s typically extracted through cold-press methods using a carrier oil (often olive oil) as the solvent, says Jenna Volpe, R.D.N., L.D., C.L.T., functional registered dietitian, clinical herbalist, and founder of Whole-istic Living. Throughout the process, oregano’s beneficial compounds seep into the oil. The end result is swallowed down either in its original liquid form or packaged up in coated capsules.
It’s important to understand that this is different than oregano essential oil. “Oil of oregano and oregano essential oil often get confused, because they sound like the same thing—but they’re actually very different types of extracts that come from the same plant,” says Volpe. Oregano essential oil is more highly concentrated, containing higher levels of the volatile oils found in the herb. As a result, “people should never take oregano essential oil internally, as it could potentially damage the liver,” warns Volpe.
The Potential Health Benefits of Oregano Oil
Here’s what might happen if you season your diet with an oregano oil supplement.
1. Promotes A Healthy Immune Response
Those antioxidants in oregano? They don’t just add signature color—they also contribute to oregano oil’s potential to fortify your immune system. “Oregano oil’s bacteria-balancing and antioxidant actions indirectly support immune health by promoting microbial balance and reducing oxidative stress,” explains naturopathic doctor Melanie Keller, N.D. Since these factors bog down your body’s defenses, lightening their load is a very good thing for immunity.
Some studies also show that a compound called carvacrol in oregano oil may modulate immune activity by lowering inflammatory cytokines. “While it doesn’t ‘boost’ immunity in the causal sense, it can help the immune system function more efficiently when the body is dealing with some sort of offender,” Keller says.
2. Supports A Balanced Gut Microbiome
Thanks to the bacteria-balancing elements in oregano oil, the natural supplement also does some meaningful work in the gut. “Oregano oil can help rebalance the gut microbiome when there’s bacterial or fungal overgrowth, such as small intestinal bacterial overgrowth (SIBO) or candida overgrowth,” says Keller. Research backs this up, with one study finding oil of oregano really gets the job done in cases of SIBO.
Read More: The Right Type of Gut Health Supplement for Every Goal
Due to the strength of oregano oil, Keller recommends combining it with dietary changes, like increasing prebiotic fiber intake, to maintain healthy gut flora.
3. Supports Cellular Health
Given that oregano is a staple in some of the longest-living cultures in the world (particularly Sardinia in Italy and Ikaria in Greece), it’s no surprise that the herb may support health throughout the years.
One 2023 research review, for example, found the monoterpenes p-cymene, carvacrol, thymol, and γ-terpinene in oregano oil support cellular health and longevity. Meanwhile, older research has shown that oil of oregano induces apoptosis (a.k.a. cell death) in unhealthy human cells. While more large-scale studies are needed, the herb shows some serious potential for promoting health in the long run, Volpe says.
4. Good News For Insulin Function
Insulin resistance (in which the body resists the action of insulin in the bloodstream, making it more difficult for cells to absorb sugar for energy) affects about one in three Americans. That’s a big deal, considering it’s a known risk factor for diabetes.
Read More: 5 Ways to Support Insulin Sensitivity
Research is still early here, but initial results show some promise. One 2023 test tube study found that treating human fat cells with oregano oil reduced their resistance to insulin. Other research from 2024 indicated that oregano oil offers significant benefits for those undergoing other treatments for blood sugar management issues.
Perks Of Oregano Essential Oil
While oregano essential oil is a different product from regular oregano oil, it’s still worth taking a moment to shout out a couple of its benefits.
1. Supports Healthy Skin
“Topical use is where oregano essential oil shines,” says Keller. Applied to the skin and nails, the oil can help with fungal and bacterial imbalances and wound healing. One 2018 study, for example, revealed that topical oregano oil helped the body conquer bacterial issues that often affect the skin or nails. Meanwhile, a 2020 study suggests the herb-infused oil supports speedier wound recovery.
We have a couple of oregano’s key compounds—specifically the antioxidants thymol and carvacrol—to thank here, according to Keller. “[These compounds] can damage the membranes of bacteria and fungi, making it harder for them to survive and multiply,” she explains.
2. Keeps Insects At Bay
Another unexpected usage for oregano essential oil? It might help ward off pesky insects! You can thank active components carvacrol and thymol for that. “Both of these repel certain insects, namely mosquitoes and ticks, in lab studies,” says Keller. “That said, oregano oil is not as well-studied or long-lasting as established repellents like citronella.” If you decide to give it a go on your next hike or camping trip, Keller recommends diluting it with a carrier oil and reapplying frequently.
Trying Oil of Oregano
When shopping for oil of oregano supplements, look for ones that have been third-party tested. This means an outside organization has vetted them for quality and purity. Volpe says snagging an organic product is a good idea, too. “Otherwise [you] may be unknowingly ingesting toxic substances such as chemical herbicides, which may be more concentrated in conventionally-grown oregano leaves.”
Another consideration: the standardization of oregano oil. Levels of carvacrol in the oil are standardized to establish their potency and consistency. You’ll generally see levels listed between 60 to 85 percent, with a higher percentage indicating a more potent oil.
Once you’ve got that figured out, it’s time to determine your dose. Many standardized supplements provide somewhere around 50 milligrams of extra-potent oil of oregano per serving, which can be taken two to three times daily, according to Volpe.
Whichever route you take, don’t go full-blast from the get-go. Instead, Volpe recommends titrating your dosage up slowly to reduce the chances of an adverse reaction like “die-off.” “This is a toxic reaction in which the dying microbes spill out large quantities of endotoxins into the gut and bloodstream, burdening the liver and immune system,” she explains. Basically, it means you’re wiping out bad-guy gut bugs too quickly. Symptoms of “die-off” can vary from person to person, but Volpe says they can include gas, diarrhea, skin rashes, migraines, joint pain, or extreme fatigue.
Finally, oregano oil isn’t a supplement you’re meant to take internally forever. Once you reach your therapeutic dosage, Volpe recommends limiting supplementation to no more than four to 12 weeks.
Interested in trying oregano essential oil externally? Don’t put it directly on your skin. “For skin or nail use, the essential oil should always be diluted in a carrier oil before applying; undiluted oregano essential oil can burn the skin,” Keller says. A safe and effective ratio is about one to two drops of oregano essential oil per teaspoon of carrier oil, she explains. Carriers like coconut oil, jojoba oil, or extra-virgin olive oil can all do the job.
The Bottom Line
The herb you know and love in marinara and Italian dressing is also a go-to supplement with promise for combating fungal and microbial imbalances, promoting gut health, and more. Meanwhile, the essential oil made from oregano can help you stay bug-free in the warmer months and work against any fungus- or bacteria-related skin issues. If you’re not sure whether oregano oil makes sense in your natural remedy toolkit, check in with a healthcare provider about how it could complement your current health routine.