The Benefits of Holy Basil

What Is Holy Basil?

Holy basil is an herb that has been used for over 3,000 years for its calming and energizing properties. Holy basil's scientific name is Ocimum tenuiflorum or Ocimum sanctum and it is native to Southeast Asia and the Indian subcontinent. Holy basil is known by many names, including “sacred” basil, tulasi, Queen of Herbs, Kapoor, brush-leaf tea, and tulsi, as it is referred to in Ayurvedic medicine.

Holy Basil is considered an adaptogen, a plant that may help improve the body’s response to stress, balance the adrenal glands, and lower excess cortisol levels. Additional potential benefits of holy basil include relief from fatigue, improved energy levels, less inflammation, better blood glucose control, improved sleep, support for wound healing, and relief from mild depression.

While holy basil is a member of the mint family, it is not the same as Thai basil or sweet basil, which are traditionally used in cooking. Holy basil has smaller leaves and a peppery flavor with hints of licorice and mint. Thai basil and sweet basil have larger leaves and a sweet or savory flavor profile, depending on the variety. 

How to Consume Holy Basil

Holy basil has many traditional uses, including steeping the leaves in water to make a cup of tea, enjoying as a tincture, as a supplement, as an essential oil for topical use or aromatherapy, in cooking, or in vinegar as a health tonic. 

• Tea: Holy basil can be enjoyed as a tea in bagged or loose-leaf form. To make a cup of holy basil loose-leaf tea, add one teaspoon of holy basil to a tea strainer or tea filter. Pour 8 ounces of hot water into a teacup, add the tea strainer, and let steep for at least five minutes. Remove the tea strainer and enjoy! Add a dollop of raw honey for a boost of sweetness and nutrients. Enjoy one to two cups of holy basil tea daily. 
• Tincture: A tincture is a concentrated way to consume holy basil. Tinctures are typically made by steeping the herbs in alcohol or glycerin. They can be added to juice or water or placed directly under the tongue using a dropper. Follow the instructions on the packaging for quantity and duration of usage. 
• Capsule: Capsule supplements are a convenient way to enjoy holy basil’s benefits. 
• Essential Oil: Holy basil can be diluted with fractionated coconut oil to make a topical roller or in water for aromatherapy in a diffuser. 
• Cooking: Holy basil leaves can be added to cooked recipes like sauces, soups, curries, or stir-fries. 
• Raw: Holy basil leaves can be consumed raw or diced and added to a salad. They have a bitter, peppery taste when consumed raw. 
• Vinegar Tonic: Add holy basil leaves to a 16- to 32-ounce glass jar and fill with apple cider vinegar. Let steep in a cool, dry place like a pantry cupboard for three weeks. Strain and add honey and lemon juice. Enjoy as a tonic added to sparkling or filtered water or in a salad dressing.

Benefits of Holy Basil

Holy basil offers many potential health benefits, including support for blood sugar control, cholesterol levels, stress relief, better sleep, liver and digestive health, reduced inflammation, and immune health. 

Reduces Inflammation

Holy basil may help to ease and alleviate inflammation in the body.^1,2 Holy Basil contains the polyphenol eugenol, which has anti-inflammatory properties.³ 

Protects Against Infection

Holy basil has antibacterial, antifungal, antiviral, anti-inflammatory, and analgesic properties.⁴ Holy basil is known as "The Queen of Herbs" and the "Incomparable one" in India. For centuries, Holy basil has been used to help treat wounds and infections and to speed up healing time.

May Lower Blood Sugar

Holy basil may help lower blood sugar levels in people with prediabetes or diabetes.² Chronic high blood sugar levels can lead to blood vessel and nerve damage over time, increasing the risk of heart disease, kidney disease, and eye problems. Those taking other medications to treat diabetes should use caution when taking holy basil—it can cause blood sugar levels to dip too low when taken with other diabetes medications. 

When used alongside a balanced diet, regular exercise and movement, and effective stress management, holy basil can aid blood sugar management. It may also help people with metabolic syndrome by improving glucose regulation, insulin sensitivity, cholesterol levels, blood pressure levels, and weight management.  

Improves Sleep

As an adaptogen, holy basil supports the body’s stress response and is a great sleep aid. Stress can negatively impact mental health, digestive health, and sleep. Holy basil can help reduce stress’s negative impacts on the body, supporting a better night's sleep.⁵

Try drinking a cup of holy basil tea before bed along with other good sleep hygiene habits, like going to bed at the same time each evening, avoiding smartphone or other blue light technology use, and reducing caffeine consumption six to eight hours before bedtime, to wind down and improve the quality of your shut-eye. 

Protects Your Stomach

Holy basil is rich in phytonutrients that may support stomach health and digestion by increasing mucus secretion. This is important because mucus acts as a protective barrier in the stomach, helping prevent the stomach lining from becoming damaged by highly acidic gastric juices.

The phytonutrients found in holy basil include: 

• Eugenol
• Oleanolic acid
• Ursolic acid
• Rosmarinic acid
• Carvacrol

Improves Stress and Brain Health

Holy basil acts as an adaptogen. Adaptogens help the body adapt to and resist certain stress responses, decreasing stress’s negative impacts on health. This may help improve adrenal gland health, reduce excess cortisol levels, improve mood, and support better sleep, mental health, and cognitive function. Research suggests holy basil may also support short-term memory, focus, and cognitive function.^2,6 

Holy Basil Side Effects

Holy basil is generally considered safe and without side effects. However, holy basil may lower blood sugar, slow blood clotting, impact thyroid hormone levels, and cause nausea in some. There are also some medication interactions to be aware of. 

• Low Blood Sugar: Holy basil can help to lower blood sugar levels, so it’s best to consume holy basil after a meal rather than on an empty stomach. Those taking medications to control diabetes should consult a healthcare provider before taking holy basil. 
• Nausea: While rare, holy basil may cause nausea in some. 
• Slow Blood Clotting: Holy basil may increase the risk of bleeding after surgery, as it can slow blood clotting. Consult your healthcare provider if you are planning surgery or are taking blood-thinning medications. 
• Decreased thyroid hormone levels: Holy basil might decrease the thyroid hormone thyroxine, also known as T4 or tetraiodothyronine. For those with hypothyroidism or low levels of T4, this may worsen hypothyroid symptoms. 
• Medication Interactions: Holy basil may interact with the following medications: diazepam (Valium), pentobarbital (Nembutal), and scopolamine. Always discuss supplements—even herbal supplements such as holy basil—with your healthcare provider to address potential drug-nutrient-herbal interactions. 

Avoid holy basil or consult your healthcare provider before its use if you have any of the following conditions or take the following medications:

• Pregnant or trying to become pregnant
• Breastfeeding
• Hypothyroidism 
• Diabetes medication
• Diazepam (Valium)
• Pentobarbital (Nembutal)
• Scopolamine
• Blood-thinning medication 
• Are going to have surgery 
• Allergy to plants in the mint family 

Who Should Use Holy Basil?

While Holy Basil is generally considered safe, it’s always a good idea to consult your healthcare provider before starting a new supplement. Taken in combination with diabetes medication, holy basil can cause blood sugar levels to drop too low. Therefore, if you take diabetes medication, do not take holy basil in any form without consulting your healthcare provider first. 

 People who may benefit from holy basil include those with: 

• Prediabetes and diabetes
• Anxiety 
• Chronic stress 
• Poor stress response 
• Fatigue
• Insomnia
• Metabolic syndrome

Adding Holy Basil to Your Routine

Holy basil, commonly known as tulsi, is an herb with many health benefits. It can help energize and calm the body at the same time, making it an excellent option for those struggling with stress, anxiety, and fatigue. Holy basil can be enjoyed as a tea, tincture, capsule, or even added to recipes. 

Some individuals notice the calming benefits of holy basil immediately after consumption. However, for health benefits like reducing inflammation, supporting blood sugar levels, and improving metabolic health, it’s best to incorporate holy basil on a regular basis.

References:

1. Suresh A, Rao TC, Solanki S, Suresh M V., Menon B, Raghavendran K. The Holy Basil Administration Diminishes the NF-kB Expression and Protects Alveolar Epithelial Cells from Pneumonia Infection through Interferon Gamma. Phytother Res. 2022;36(4):1822. 
2. Jamshidi N, Cohen MM. The Clinical Efficacy and Safety of Tulsi in Humans: A Systematic Review of the Literature. Evid Based Complement Alternat Med. 2017;2017:9217567. 
3. Paidi RK, Jana M, Raha S, et al. Eugenol, a Component of Holy Basil (Tulsi) and Common Spice Clove, Inhibits the Interaction Between SARS-CoV-2 Spike S1 and ACE2 to Induce Therapeutic Responses. Journal of Neuroimmune Pharmacology. 2021;16(4):743. 
4. Cohen MM. Tulsi - Ocimum sanctum: A herb for all reasons. J Ayurveda Integr Med. 2014;5(4):251. 
5. Lopresti AL, Smith SJ, Metse AP, Drummond PD. A randomized, double-blind, placebo-controlled trial investigating the effects of an Ocimum tenuiflorum (Holy Basil) extract (HolixerTM) on stress, mood, and sleep in adults experiencing stress. Front Nutr. 2022;9:965130. 
6. Ayuob NN, El Wahab MGA, Ali SS, Abdel-Tawab HS. Ocimum basilicum improve chronic stress-induced neurodegenerative changes in mice hippocampus. Metab Brain Dis. 2018;33(3):795-804.