Thyme (Thymus vulgaris) is a culinary herb from the mint family (Lamiaceae), commonly used in Mediterranean cuisine. Beyond its role as a flavor enhancer, thyme is also known for its medicinal properties and is often found in teas, supplements, and essential oils.

Thyme essential oil, derived from the plant’s leaves and flowers, contains potent compounds like thymol and carvacrol with antioxidant, anti-inflammatory, and antimicrobial effects. However, essential oils must be diluted before use due to their intensity.

Acts as an Antioxidant

Thyme is rich in antioxidants, including vitamin C, flavonoids, and phenolic compounds. Research suggests that thymol enhances antioxidant activity by neutralizing free radicals, which are harmful molecules that can damage cells and contribute to chronic diseases.

May Reduce Inflammation

Animal and test-tube studies suggest that thyme extracts can reduce inflammation. In one study, thyme essential oil reduced swelling in mice injected with an inflammatory agent. This suggests that thyme may help manage conditions linked to inflammation, such as heart disease and arthritis. However, more high-quality human studies are needed.

May Alleviate Menstrual Cramps

Some small studies show thyme may reduce menstrual pain. In one study, Ethiopian schoolgirls who drank thyme tea were 63% less likely to report cramps. Another study found that 25 drops of thyme oil taken every six hours reduced menstrual pain as effectively as ibuprofen. More research is needed to confirm these findings.

May Reduce Coughing

Thyme has long been used to relieve coughs and other respiratory symptoms. In a study of 730 people with upper respiratory infections, a thyme-ivy extract reduced cough severity and improved quality of life. These benefits may be linked to thyme’s anti-inflammatory and antiviral properties.

Kills Harmful Pathogens

Thymol, one of thyme’s active ingredients, is used in commercial mouthwashes like Listerine due to its antibacterial power. Studies show that thyme essential oil can also combat fungal strains such as Candida, and is effective against certain bacteria by breaking down their cell membranes.

Thyme as a Supplement

Thyme is available in capsules, powders, and essential oil. It’s often marketed for respiratory support, inflammation reduction, and digestion. However, research on these uses in humans is limited. Most thyme supplements contain less than 2 grams per dose, and exceeding 10 grams per day may increase the risk of side effects.

Using Thyme Essential Oil

  • Aromatherapy: Add a few drops to a diffuser.

  • Topical use: Dilute with a carrier oil and apply to the skin.

  • Internal use: Only use ingestible oils and dilute heavily. Always consult a healthcare provider before internal use.

Risks of Thyme

Thyme is generally safe in culinary amounts, but higher doses (over 10 grams daily) may cause adverse effects, including:

  • Allergic reactions (especially if allergic to mint family plants)

  • Dizziness, headaches, nausea, or diarrhea

  • Skin irritation (especially with undiluted essential oil)

Pregnant or breastfeeding individuals should avoid thyme supplements due to lack of safety data.

Tips for Consuming Thyme

Thyme retains its flavor when cooked for long periods, making it perfect for stews, soups, and roasts. You can:

  • Add sprigs to roast chicken

  • Brew thyme tea

  • Sprinkle over roasted vegetables

  • Use in omelets, chickpeas, lentils, or mocktails

Other Uses for Thyme

Thanks to its antimicrobial properties, thyme can serve as a natural food preservative. Studies have shown that thyme oil can inhibit bacteria like E. coli and prevent mold growth in bread, making it useful for extending shelf life in meats and baked goods.

A Quick Review

Thyme is a flavorful and potentially therapeutic herb with benefits that include reduced inflammation, menstrual pain relief, cough reduction, and antimicrobial protection. However, while traditional use is well-established, modern scientific evidence—particularly from human studies—is still limited. More research is needed to determine safe and effective therapeutic doses.