Pennyroyal Supplement: Benefits, Uses & Safety Guide

If you’ve heard about pennyroyal as a garden herb and wonder if it really belongs in your supplement cabinet, you’re not alone. Many people look for natural ways to support digestion, respiratory health, or even weight management, and pennyroyal often pops up. Below we break down what the herb actually is, what it might help with, and the safest way to use it.

What Is Pennyroyal?

Pennyroyal belongs to the mint family and smells a bit like a blend of spearmint and rosemary. The plant’s leaves and aerial parts contain essential oils, mainly pulegone, which gives it the strong aroma and most of its activity. Historically, folk medicine used pennyroyal for colds, stomach cramps, and to repel insects. Today, the supplement market offers pennyroyal in capsules, tinctures, and dried herb form.

How to Use Pennyroyal Safely

Start with a low dose. For capsules, 100‑200 mg of standardized extract once a day is a common beginner’s dose. If you choose a tincture, a few drops (about 0.25 ml) diluted in water works well. Never exceed the recommended amount—high levels of pulegone can be toxic to the liver and kidneys. Pregnant or nursing women should skip pennyroyal entirely, as it can trigger uterine contractions.

Take the supplement with food to lessen any stomach upset. If you notice dizziness, nausea, or a weird taste, stop using it and talk to a pharmacist or doctor. Because pennyroyal can interact with blood‑thinners and certain seizure meds, always list it on your medication chart.

When it comes to benefits, most users report mild relief from occasional indigestion and a fresher feeling in the sinuses during cold season. Some small studies suggest pennyroyal’s antimicrobial properties might help with minor skin irritations when applied topically, but the evidence isn’t strong enough for medical claims.

Bottom line: pennyroyal can be a handy addition to a natural‑health routine, but treat it like any other potent herb. Start small, watch for side effects, and keep it out of the reach of kids. If you’re curious, talk to a health professional who knows herbal supplements—they can help you decide if pennyroyal fits your goals without putting you at risk.

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