Thyme Supplement Dosage: How Much Is Right for You?

Thyme isn’t just a tasty herb for cooking – many people use it as a supplement for its antioxidant and antimicrobial properties. Before you pop a capsule or brew a tea, you need to know the right amount. Too little may not give you any benefit, and too much can cause stomach upset or interact with medicines.

Common Forms and Recommended Doses

Thyme comes in three main supplement forms: dried herb, liquid extract (often called thyme oil), and capsules or tablets. Each form has its own typical dose.

Dried Thyme (tea or powder): If you brew a tea, steep 1 to 2 teaspoons of dried thyme leaves in hot water for 10 minutes. Drink this once or twice a day. For powder mixed into food or a smoothie, start with ½ teaspoon and work up to 1 teaspoon daily.

Thyme Essential Oil (liquid extract): These are very concentrated. The safe range is usually 300 mg to 500 mg of standardized extract per day, often split into two doses. Many brands sell capsules that contain about 150 mg each, so two to three capsules daily is a common regimen.

Capsules/Tablets: Commercial thyme supplements often list a dose of 500 mg to 1 g of dried herb per serving. For general health support, 500 mg once or twice a day is typical. If the product is standardized to a certain percentage of thymol (the active compound), follow the label – usually 50 mg of thymol per day is enough.

When you’re just starting, pick the lowest dose and see how you feel. If you tolerate it well, you can slowly increase to the middle of the recommended range. Most people find 300 mg to 600 mg of extract per day gives the best balance of benefit and comfort.

Safety Tips and When to Talk to a Doctor

Thyme is safe for most adults when used in normal food amounts, but higher supplement doses can cause issues. Common side effects include mild stomach cramps, heartburn, or a temporary drop in blood pressure.

Watch out for interactions. Thyme can thin the blood, so if you’re on anticoagulants like warfarin, coumadin, or aspirin, keep the dose low (no more than 300 mg of extract) and ask your doctor to monitor your blood work.

People with thyroid problems should be careful. Thyme contains compounds that can affect thyroid hormone levels, so if you’re on levothyroxine or have hyperthyroidism, keep the supplement under 200 mg or avoid it altogether.

Pregnant or breastfeeding moms should stick to culinary amounts only – the safety of higher doses hasn’t been proven.

Finally, always buy thyme supplements from reputable brands that provide third‑party testing. Look for clear labeling of the amount of dried herb or thymol, and avoid products that claim “unlimited” dosing.

Bottom line: start low, watch for any stomach or blood‑related reactions, and talk to a healthcare professional if you’re on blood thinners, thyroid meds, or are pregnant. With the right dose, thyme can be a simple, natural boost to your daily routine.