How This Leafy Green Herb Helps With Stress Support Blood Sugar and More
When you think of basil, your mind probably goes straight to pizza, pasta, and Caprese salads. And sure, this fragrant herb is a staple in Italian cooking, but it’s doing way more behind the scenes than adding flavor to your marinara.
Sweet basil, the type most of us know and love, is actually native to Asia and Africa, not Italy. From there, things get a little more interesting. Thai basil adds a bold, licorice-like flavor to Vietnamese and Thai dishes. Greek basil tastes similar to sweet basil but shows up less often. Lettuce basil? Think tender and mild, perfect for raw salads. And then there’s cinnamon basil, yep, it actually has a cinnamon-spice kick, making it a surprising twist in vegetarian dishes.
But there’s one basil that deserves its own spotlight: holy basil. This one isn’t showing up in your pasta primavera. Holy basil is used in supplements, teas, and traditional healing practices like Ayurveda and Traditional Chinese Medicine. It’s been studied for its effects on adrenal, thyroid function, blood sugar, and even inflammation.
Known as an adaptogen, holy basil helps your body respond to stress, the kind that doesn’t stop just because your vacation is over. In one study, people with type 2 diabetes who took 2,500 mg of holy basil extract alongside their medication saw an 18 percent drop in average blood sugar levels compared to those taking medication alone. In another study of 150 people, those who took holy basil experienced a 39 percent greater improvement in stress-related symptoms than the placebo group.
Beyond even all of that, holy basil might do even more. It’s shown antioxidant, and antifungal properties, especially in its essential oil form. Basil essential oil is often used to help with nausea, bug bites, and even minor skin issues. Some people even diffuse it or use it topically, thanks to its natural protective compounds.
That said, eating a few basil leaves in your salad isn’t going to bring the same benefits seen in these studies. The research is mostly based on concentrated extracts and essential oils, which have much higher active compound levels than what you get from the grocery store basil bunch. So unless you’re downing a bucket of pesto daily, the health effects of your culinary basil are likely to be subtle.
Holy basil, on the other hand, is available as a supplement and is typically the one studied for health benefits. It comes in capsules, tinctures, and teas. But a word of caution, as always, speak with your doctor or pharmacist before starting any new supplement. Holy basil isn’t for everyone. If you’re pregnant or trying to conceive, it’s best to steer clear. Some animal studies suggest it may impact sperm health and could trigger contractions during pregnancy.
For everyone else, if stress support, immune balance, or blood sugar regulation is on your radar, this adaptogenic herb could be worth exploring. It’s one more way we can take an active role in supporting our bodies, not just with what’s on our plate, but what’s in our supplement cabinet too.
Who knew your favorite pizza topping had such a powerful cousin?