Carnosol

PhytochemicalDiterpeneBest with a meal

What is it

Carnosol is a phenolic diterpene found in rosemary and sage. It is one of the major antioxidant and anti-inflammatory constituents of these herbs and is included in some functional ingredient blends.

Evidence for 1 use

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

Antioxidant and anti-inflammatory support

Limited Evidence

Preclinical evidence is strong for Nrf2 activation and anti-inflammatory effects. Human outcome data specifically attributable to carnosol are limited.

How it works

Carnosol activates the Nrf2 pathway, inducing phase II antioxidant enzymes including heme oxygenase 1 and glutathione S-transferases. It also inhibits NF-kB-driven inflammatory signaling and shows anti-cancer activity in preclinical models. Most rosemary extract supplements emphasize carnosic acid content; carnosol is a closely related companion compound, often coextracted and reported together.

Dosage

There is no established human dose for isolated carnosol. Rosemary extract supplements deliver mixed diterpenes at 200 to 500 mg/day.

When and how to take it

Take with food for best absorption.

1 commercial form

Compare the main delivery options and what they’re best suited for.

Rosemary or sage extract (contains carnosol)

Standardized rosemary extracts are the practical source.

Fat-soluble, partially absorbed.

Safety

Considered safe at culinary levels. Higher-dose rosemary extracts may cause GI upset. Long-term safety of isolated carnosol is not well characterized.

Who should be cautious

Avoid concentrated rosemary or carnosol products in pregnancy. Caution with bleeding disorders or seizure disorders.

Interactions

Theoretical interactions with anticoagulants and CYP-metabolized drugs at high doses. Clinical relevance is unclear.

Food sources

Fresh rosemary

Amount
1 tbsp
%DV
—

Frequently asked questions

Is carnosol the same as carnosic acid?⌄

No, they are related diterpenes from rosemary. They are often co-extracted but have somewhat different stability and chemistry.

Can I just use rosemary?⌄

Fresh and dried rosemary provide carnosol along with other beneficial compounds, with a long food safety record.

References

Carnosol on Wikidata — Wikidata link

Carnosol on NIH DSLD (US supplement label database) — NIH Dietary Supplement Label Database link

Research on Carnosol (PubMed search) — PubMed link

Track Carnosol with Pilora

Set up dose reminders, check interactions, and join the community in the Pilora iPhone app.

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Evidence-based·How we grade evidence

Disclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you’re pregnant, breastfeeding, on medications, or managing a chronic condition.