It’s true in fashion and it’s certainly true in wellness: Everything comes back into style eventually. If you’ve been keeping tabs on your favorite health accounts and influences, you’ve probably noticed that black seed oil has once again stepped into the spotlight. (Considering references to black seed oil date back to the Prophet Muhammed, this superfood has clearly been showing off its benefits for just a bit longer than your favorite style of jeans.) In this latest round of buzz, black seed oil has been the subject of TikTok testimonials and holistic health practitioners’ endorsements alike.
If you’re not already familiar with this wellness wonder, you might be wondering: What’s the hype really all about? Here’s what to know about black seed oil’s fascinating nutritional components and many benefits, as well as how to gauge whether it’s a good fit for your health goals (and how to add it to your routine, if so).
- ABOUT OUR EXPERTS: Jenna Volpe, R.D.N., L.D., C.L.T., is a functional dietitian and clinical herbalist. Sarah Connors, N.D., is a naturopathic physician based in Canada.
What is black seed oil?
Black seed oil is derived from the tiny, jet-black seeds of a flowering plant native to Southwest Asia and the Mediterranean known as black cumin (scientifically named Nigella sativa), according to functional dietitian Jenna Volpe, R.D.N., L.D., C.L.T. “Its use dates back thousands of years, with references found in ancient Egyptian texts and Islamic medicine,” she says. “For centuries, black seed oil has been celebrated for its purported ability to support overall health, with applications ranging from immune support to skin-care.” Research suggests it was traditionally used to remedy headaches, allergies, and the common cold. Today, you’ll find it in oral supplements and topical skin-care products.
Key Nutritional Components of Black Seed Oil
Black seed oil contains a powerhouse of nutrients that have supported health for centuries. Packed with bioactive compounds, this oil offers a range of benefits that make it a standout in the world of natural remedies. From its unique antioxidant content to its essential fatty acids, here are some of the nutrients that make this oil so nutritionally remarkable.
Thymoquinone
Many of black seed oil’s benefits can be attributed to thymoquinone, a key active component found in the oil, explains Volpe. Research shows that thymoquinone has antioxidant and bacteria-balancing properties, among others.
Read More: 6 Sneaky Contributors To Chronic Inflammation
In particular, black seed oil and thymoquinone have been shown to support healthy circulation and blood sugar regulation, as well as a healthy inflammatory response in the body. Studies suggest these actions may be particularly beneficial for those with metabolic health concerns.
Linoleic acid
Black seed oil is composed of several different types of fatty acids, including a large proportion of the essential fatty acid linoleic acid. “Nutritionally, linoleic acid—a vital omega-6 polyunsaturated fatty acid that the body cannot produce on its own—stands out as the most abundant component,” Volpe says. “This makes black seed oil a valuable source of essential nutrients, which support overall health.” In particular, research suggests linoleic acid has positive impacts on cardiovascular health and may support healthy skin.
Glutamic acid
Glutamic acid is the main amino acid constituent of black seed oil. (FYI, amino acids are the building blocks of proteins.) Research has highlighted its role in supporting healthy blood pressure. This amino acid also converts into glutamate in the body, which helps brain nerve cells communicate and may influence memory and learning. Glutamate also influences stomach acid balance.
Who Can Benefit From Black Seed Oil?
Holding true to its reputation, black seed oil really can support health in a variety of ways. Here are some individuals who can specifically stand to benefit from this age-old oil.
1. Anyone seeking An antioxidant Boost
The thymoquinone in black seed oil is the key player in its antioxidant effects, which may be supportive for a wide range of health concerns. “The antioxidant activity of black seed oil works on the cellular level by neutralizing free radicals (substances which cause cell damage) and even altering gene expression,” explains Volpe.
While most people can benefit from having plenty of antioxidants handy to combat the toxins and other harmful exposures of modern life, “these effects have been shown to be relevant and potentially beneficial for those with metabolic, cardiovascular, digestive, hepatic, renal, respiratory, reproductive and neurological health concerns,” Volpe says.
2. Those After Natural Skin Support
Thanks to its antioxidants, beneficial fats, and bacteria-balancing effects, black seed oil can do a complexion good when used topically—especially if you’re dealing with the frustration of breakouts.
In one Phytotherapy Research study, researchers developed a gel containing black seed extract and instructed participants with skin complaints to use it twice daily for 60 days. At the end of the study, participants saw a 78 percent reduction in breakout severity. “This improvement was not subjective; there was a measurable reduction in the number of lesions compared to those in a control group who did not use the gel,” notes Canada-based naturopathic doctor Sarah Connors, N.D.
The oil may also support the skin’s healing process. “When applied directly to the skin, black seed oil may promote healing thanks to its ability to stimulate tissue growth, antioxidant effects, and other benefits,” Connors adds. (Animal research has shown promising results here.)
3. People with metabolic health concerns
Metabolic health is an ever-growing topic of conversation—and emerging research suggests black seed oil can have profound perks for those needing to tend to their metabolic function, which impacts chronic health (think blood sugar, blood pressure, and cholesterol) and risk for diseases like heart disease and type 2 diabetes.
Read More: 5 Nutrients You Don’t Want To Miss Out On For Metabolic Health
In one study published in The Lancet, researchers observed the effects of black seed oil on people with blood pressure issues. Over eight weeks, participants who consumed the oil twice daily experienced significant benefits related to blood pressure, cholesterol, and fasting blood sugar. (Other studies have also noted its perks for healthy blood pressure as well as healthy cholesterol and triglycerides.) These findings suggest black seed oil has promise for supporting cardiovascular and metabolic health, suggests Connors.
4. Folks After Brain Health Benefits
A small study published in the Journal of Ethnopharmacology suggests black seeds may support brain function. Researchers found that elderly study subjects who took 500 milligrams of the oil twice daily for nine weeks scored higher on memory and cognition tests that included repeating a sequence of numbers backward and forwards, retelling a story 30 minutes after hearing it, and drawing a figure from memory.
5. People Focused On Immune And Respiratory Health
Black seed oil’s constituents—and particularly their antioxidant and immune-balancing effects—make it a powerful natural support for immune function and health. Research suggests these components promote a healthy immune response at least in part by influencing the release of certain immune factors, including cytokines like IL-6.
Other research suggests that this superfood may be particularly helpful for respiratory health. Studies, including one 2020 clinical trial, show that black seed oil can benefit people with respiratory health concerns via its potent and widespread antioxidant effects.
Should anyone avoid black seed oil?
Black seed oil tends to come with few side effects of major contradictions, according to Connors. However, a few groups should check in with a healthcare provider before trying it out.
For starters, pregnant women should approach black seed oil cautiously, as large amounts are suggested to induce uterine contractions, potentially increasing the risk of preterm labor or miscarriage. Similarly, individuals with low blood pressure or bleeding disorders, as well as those preparing for surgery, should avoid black seed oil due to its blood-thinning properties.
Allergic reactions, particularly with topical use, are also always possible, so do a patch test to confirm your tolerance to black seed oil before slathering it all over your skin, Connors advises.
“Black seed oil may also interact with various medications, including blood pressure and diabetes drugs,” she adds. “It can also amplify the effects of anticoagulants, antiplatelet medications, or supplements with similar properties, increasing the risk of complications.” If you take any medications, get the go-ahead from your healthcare provider before updating your regimen.
How to Incorporate Black Seed Oil Into Your Routine
Black seed oil is incredibly versatile, making it easy to incorporate into your daily routine based on your needs and preferences. If you’re looking for a straightforward way to take it, supplements are a great option, notes Volpe. “Capsules are convenient and ideal if you’re not a fan of the oil’s strong, earthy flavor,” she says. (Check out Amazing Herb’s 100% Cold-Pressed Black Seed Oil Softgels.) “For those who prefer a liquid form, you can mix a teaspoon or two into water, juice, or a smoothie,” she suggests. (Try plnt brand’s Organic Black Seed Oil.)
Since there’s no single suggested daily intake for black seed oil, take a look at your product’s packaging for dosing recommendations (and consider checking in with a healthcare provider like a registered dietitian about your unique needs).
If you enjoy cooking (and feel adventurous!), black seed oil can also be a healthy addition to your meals. “With its spicy flavor, a high-quality (100-percent pure, therapeutic-grade, and certified organic) oil can be used in all kinds of recipes,” suggests Connors. “Drizzle it over salads, roasted veggies, or grain bowls as a finishing touch, or stir it into dips like hummus.”
Shopping for Quality Black Seed Oil
When shopping for high-quality black seed oil, it’s essential to pay attention to a few key details to ensure you’re getting the best product. First, Connors recommends looking for cold-pressed oil, as this extraction method helps preserve the oil’s beneficial nutrients and potency. “Check the label for 100 percent pure black seed oil—no additives, fillers, or synthetic ingredients,” she says. “Organic certifications can be a bonus, ensuring the seeds were grown without pesticides or harmful chemicals.”
Packaging matters, too. Particularly when purchasing liquid black seed oil, Connors recommends opting for a product that comes in a dark glass bottle to protect it from light and maintain freshness. Even when buying capsules, look for opaque or dark packaging.
Finally, only purchase black seed oil from brands with reputations you feel good about. Some signs of a top-notch brand include proof of third-party testing and a commitment to transparency about the oil’s source and quality.