Introduction

The quality of the air we breathe, both inside and outside, affects everyone. Air quality is the silent cause of several of our most prevalent respiratory illnesses, even though we may not always be able to see it. Not only does the air we breathe affect our health, but it also affects the health of our climate.²

Thyme includes certain flavonoids and thymol, an essential oil, and is thought to be beneficial in treating symptoms of bronchitis and related respiratory diseases due to its anti-spasm, expectorant (mucus-expelling), and antibacterial properties.¹ A pilot study has shown that using a combination of alcohol-diluted oils of thyme, mint, clove, cinnamon, and lavender (20 drops three times a day) decreased the incidence of repeating infections in patients with chronic bronchitis demonstrating the benefits thyme can hold.

Key benefits of thyme for respiratory wellness

Antimicrobial properties

Thymol, a molecule found in thyme essential oil¹, has the ability to break cell membranes of pathogens like bacteria and fungi, thereby killing them. The thymol molecule chemically interacts with the pathogen's outer membrane, which alters the integrity and functionality of the microorganisms' cell membrane.² This means that thyme-based volatile oils possess antimicrobial qualities and could be useful in products such as toothpastes or mouthwashes.

Anti-inflammatory effects

• Thymol: Thyme contains thymol, a compound with potent anti-inflammatory properties. Thymol has been studied for its ability to inhibit various inflammatory pathways in the body, including stopping the production of pro-inflammatory cytokines and enzymes
• Rosmarinic acid: Another important compound found in thyme is rosmarinic acid, which exhibits anti-inflammatory and antioxidant properties. Rosmarinic acid has been shown to reduce inflammation by inhibiting the production of pro-inflammatory molecules such as prostaglandins and leukotrienes
• Flavonoids: Thyme contains flavonoids such as luteolin and apigenin, which have been studied for their anti-inflammatory effects. These compounds can help regulate inflammatory responses by inhibiting inflammatory enzymes and signalling pathways³

Expectorant qualities

Thyme is known for its expectorant qualities, which means it helps to loosen and expel mucus from the respiratory tract. This makes it a popular choice in traditional medicine for treating respiratory conditions such as coughs, bronchitis, and congestion. Several mechanisms contribute to thyme's expectorant properties:

• Antitussive activity: Thyme contains compounds like thymol and carvacrol, which have antitussive (cough-suppressant) properties.² These compounds help to soothe the throat and reduce the urge to cough, making it easier to expel mucus without irritation
• Mucolytic action: Thyme has mucolytic properties, meaning it helps to break down and thin mucus in the respiratory tract. This makes it easier for the body to clear the mucus from the airways through coughing or expectoration
• Antimicrobial effects: Thyme also exhibits antimicrobial activity against bacteria and fungi, which can help prevent respiratory infections or reduce their severity. By fighting off pathogens, thyme supports the body's natural defence mechanisms and may aid in clearing mucus associated with infections
• Anti-inflammatory effects: Inflammation in the respiratory tract can contribute to congestion and mucus production. Thyme contains compounds such as rosmarinic acid and flavonoids that possess anti-inflammatory properties, helping to reduce inflammation and hence alleviate symptoms of respiratory conditions

Research evidence supporting thyme's benefits for respiratory wellness

• A study conducted by Tarik et al showed that the inflammation (caused by a molecule called carrageenan) in rats was significantly reduced after 5 hours of treatment with two variants of Moroccan thyme. This result is similar to the currently used medicine, indometacin, to treat the same inflammation⁴
• Thymol's anti-inflammatory qualities have been the subject of numerous investigations. One such investigation showed that the thymol in thyme reduced the expression levels of various chemicals (like MCP-1 and IL-6 to name a few) that promote inflammation, hence reducing the extent to which an individual experiences inflammation⁵

Practical applications and usage of thyme

For a very long time, the thyme herb and its oil have been used to relieve symptoms of a variety of conditions including sprains, bruises, parasite infections and symptoms of bronchitis. Thyme can be consumed in various forms to harness its expectorant (mucus-expelling) qualities, including:

• Thyme tea: Brewing fresh or dried thyme leaves in hot water to make a soothing tea can help relieve coughing and congestion
• Steam inhalation: Carefully inhaling steam infused with thyme essential oil or fresh thyme leaves can help loosen mucus and relieve respiratory congestion
• Thyme syrup: Thyme syrup, made by combining a thyme infusion with honey or sugar, can be taken orally to soothe coughs⁶

Considerations and precautions

Thyme has been effective in lab and animal trials at different doses; human research has not yet been conducted with these same doses. Adhere to the dosage instructions on nutrition labels or as suggested by a healthcare professional when consuming thyme supplements.

Taking too much thyme could be toxic for you - extremely high concentrations of thyme essential oil were discovered to be harmful in a rat investigation. Symptoms of toxicity were seen at 500 mg/kg (milligrams per kilogram of the rat’s body weight) per day of thyme during the 28-day investigation. The majority of the toxic consequences were respiratory (relating to breathing), while inflammation of the liver was also noted.

It is too early to reproduce these findings in humans. If you take too much thyme, you may also be more susceptible to adverse consequences. Follow the directions on thyme supplements to avoid any negative effects.⁷

Summary

Thyme offers several key benefits for respiratory wellness:

• Expectorant properties: Thyme helps to loosen and expel mucus from the respiratory tract, making it easier to clear congestion and alleviate symptoms of coughs and respiratory infections
• Antitussive activity: Compounds like thymol and carvacrol in thyme have antitussive effects, reducing the urge to cough and soothing the throat
• Mucolytic action: Thyme aids in breaking down and thinning mucus, facilitating its expulsion from the airways
• Antimicrobial effects: Thyme exhibits antimicrobial activity against bacteria and fungi, helping to prevent respiratory infections and supporting the body's immune response
• Anti-inflammatory properties: Thyme contains compounds with anti-inflammatory effects, which can reduce inflammation in the respiratory tract and alleviate symptoms of respiratory conditions

Incorporating thyme into your diet or using it in herbal preparations such as steam inhalations can help support respiratory wellness and alleviate symptoms associated with coughs, congestion and respiratory infections. However, it's essential to use thyme responsibly and consult with a healthcare professional, especially if you have underlying health conditions or are taking medications. As a whole, thyme can be a valuable addition to a holistic approach to respiratory health and well-being.