Bay leaf benefits in people are not well proven. One small trial in adults with type 2 diabetes reported lower blood sugar and cholesterol with ground bay leaf. Most other claims come from lab or animal studies. Bay leaves are a culinary ingredient used for flavor; remove whole leaves before serving.
This guide covers the research, how to use bay leaves, how to make bay leaf tea, and possible side effects. You may also like our guide to star anise benefits.
Key takeaways
These points summarize what is known about bay leaves.
- Bay leaves come from the bay laurel tree, Laurus nobilis, native to the Mediterranean.
- A 30-day study included 40 adults with type 2 diabetes. Those taking 1 to 3 g of ground bay leaf daily had lower blood sugar and cholesterol (1).
- A review describes antioxidant and antimicrobial compounds in bay leaves, mostly from lab research (2, 3).
- Animal research on bay leaf aroma and memory does not show the same effect in people (4).
- Bay leaf tea is popular, but its health effects have not been tested in good human trials.
- Whole bay leaves should be removed before eating because they are hard to chew and digest.
- Ask a doctor before using bay leaf supplements if you take diabetes medicine or are pregnant.
What are the health benefits of bay leaves?
The potential health benefits of bay leaves relate to blood sugar, cholesterol, and antioxidant activity. Human evidence is limited to small studies. Treat these as purported benefits that need more research. Animal research on bay leaf aroma and memory does not show the same effect in people (4).
|
Possible benefit |
Type of evidence |
Strength |
|---|---|---|
|
Lower blood sugar levels |
One small human trial |
Weak |
|
Improved cholesterol |
Same small human trial |
Weak |
|
Antioxidant activity |
Lab studies |
Very weak for health outcomes |
|
Antimicrobial activity |
Lab studies |
Very weak for health outcomes |
|
Memory support |
Animal study |
Not shown in people |
Antioxidant compounds
Bay leaves contain polyphenols and essential oils that act as antioxidants in lab tests (3). Lab results do not show that bay leaves lower free radicals in the body.
Essential oils
Bay leaf essential oil contains compounds such as eucalyptol and linalool. Linalool is studied for calming effects, mainly in animals (5). The amount in a cup of bay leaf tea is small.
What compounds are found in bay leaves?
Compounds found in bay leaves include essential oils such as eucalyptol, linalool, and eugenol, plus polyphenols (2). These give the aroma of bay leaf and its antioxidant properties in lab tests. The evergreen bay laurel, also known as bay or sweet bay, has many uses in cooking.
The essential oil of bay leaf, sometimes sold as laurel leaf oil, is concentrated. Studies of leaf essential oil of Laurus nobilis and of an extract of bay leaf are mostly lab-based. A bay leaf extract is far stronger than one bay leaf in a pot of soup.
Fresh leaves contain more volatile oils than dried ones. The properties of bay leaves also change with storage and cooking time.
Does consuming bay leaf have added health benefits?
Consuming bay leaf may have health benefits, but the human data are thin. In the diabetes study, participants took ground leaves for 30 days (1). Incorporating bay leaves into cooking adds flavor, while any added health benefits remain uncertain.
The use of bay leaf as a medicine is traditional, not proven. Bay leaf also has potential side effects in large amounts, covered below.
Can bay leaves help with digestion, blood sugar, or heart health?
Bay leaves may have small effects on blood sugar and cholesterol, but evidence for digestion is weak. A 30-day trial included 40 adults with type 2 diabetes. Those taking 1 to 3 g of ground bay leaf daily had lower glucose, total cholesterol, and LDL (1). The study was small and short.
Traditional uses include easing indigestion and gas. Good human trials on digestion are lacking (2). Bay leaves do not replace diabetes or heart medicines.
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Can bay leaves help with respiratory problems, sleep, or stress?
There is no good human evidence that bay leaves help respiratory problems, sleep, or stress. Some people use bay leaf steam or aromatherapy for comfort. Seek medical care for a lasting cough, breathing problems, or ongoing sleep or mood concerns.
Can bay leaves help with skin or hair health?
Bay leaves have not been shown to improve skin or hair in human studies. Lab tests show antimicrobial activity, but that does not prove benefits for acne, dandruff, or hair growth (3). Bay leaf oil can irritate skin. These lab findings do not support using it as a home skin treatment.
What organ is a bay leaf good for?
No organ has been proven to benefit from bay leaves. Small human data relate to blood sugar and blood fats, which involve the pancreas, liver, and heart (1). These findings need confirmation in larger studies.
What are the side effects of bay leaves?
The main side effect of bay leaves is choking or gut harm from swallowing a whole leaf. Extracts and supplements are more concentrated than cooking amounts. Allergic reactions, such as skin rashes, are uncommon but possible (2).
- Whole leaves can scratch the throat or digestive tract.
- Bay leaf oil may irritate the skin.
- Supplement doses may lower blood sugar, especially with diabetes medicine.
Do not confuse sweet bay with California bay leaf, which is a different, stronger plant.
Who should avoid bay leaves or take precautions when using them?
People who are pregnant or breastfeeding are usually advised to avoid bay leaf supplements and medicinal amounts. Cooking amounts do not show how supplement doses affect the body. Large doses of bay leaf during pregnancy have not been studied.
- People with diabetes using glucose-lowering medicines
- People scheduled for surgery, because of possible blood sugar effects
- People with allergies to plants in the laurel family
Stop using bay leaf products and speak with a doctor if you notice a reaction.
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How do you make bay leaf tea?
To make bay leaf tea, simmer 2 or 3 dried leaves in water for 5 to 10 minutes. Strain out the leaves before drinking.
- Rinse 2 or 3 dried or fresh bay leaves.
- Bring 1 cup of water to a boil.
- Add the leaves and simmer for 5 to 10 minutes.
- Strain and let the tea cool slightly.
- Add lemon or a little honey if you like.
Drinking bay leaf tea is mainly about flavor and warmth. Benefits of bay leaf tea have not been confirmed in human trials.
Can I drink bay leaf tea every day?
There is not enough evidence to recommend daily bay leaf tea or establish a suitable long-term amount. Check with a doctor if you take medicines, are pregnant or breastfeeding, or have a health condition.
How do you use bay leaves in cooking?
Use 1 or 2 whole dried bay leaves in soups, stews, sauces, beans, or rice. Remove them before serving. Ground bay leaf can season rubs and marinades in small amounts.
Fresh bay leaves have a stronger aroma than dried leaves. Dried leaves are used in cooking more often because they keep longer.
What does putting a bay leaf in your sock do?
Putting a bay leaf in your sock is a folk practice with no scientific evidence behind it. Claims that it improves sleep, energy, or luck have not been tested. There is no research reason to recommend this practice, and it should not replace medical care.
Frequently Asked Questions
Is bay leaf good for weight loss?
There is no evidence that bay leaves cause weight loss. They add flavor to meals without adding calories.
How many bay leaves should you use?
Use 1 or 2 leaves for a pot of soup or stew. For tea, 2 or 3 leaves per cup is common.
What is bay leaf nutrition like?
Bay leaves are used in tiny amounts, so they add very few calories or nutrients to a meal.
The bottom line
Bay leaf benefits remain uncertain. One small study reported changes in blood sugar and cholesterol. Bay leaves are not a proven treatment, and tea or cooking amounts were not tested. Use bay leaves to flavor food and remove whole leaves before eating. Talk to a doctor before using bay leaf supplements, especially if you take diabetes medicine.
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SOURCES:
- Bay Leaves Improve Glucose and Lipid Profile of People with Type 2 Diabetes (2009, ncbi.nlm.nih.gov)
- Bay Leaf: Potential Health Benefits (2021, journals.lww.com)
- Bay Leaves have Antimicrobial and Antioxidant Activities (2018, researchgate.net)
- Bay Leaf (Laurus Nobilis L.) Incense Improved Scopolamine-Induced Amnesic Rats by Restoring Cholinergic Dysfunction and Brain Antioxidant Status (2021, mdpi.com)
- Linalool as a Therapeutic and Medicinal Tool in Depression Treatment: A Review (2022, ncbi.nlm.nih.gov)
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