3 Black Seed Oil Benefits: What Science Really Says About Them

Black seed oil, or black cumin oil, has enjoyed centuries of popularity across the globe for its wellness benefits. In fact, it has more than 3,000 years of history backing it up and is referenced in historical texts as well as the Bible.

Even King Tut seems to have been a fan: Black cumin seeds were found in the tomb of this pharaoh, a strong testament to the importance placed on these ancient seeds.

But their historical value is only part of the story. Derived from the Nigella sativa plant, these tiny seeds pack a powerful health punch. Modern scientists have found what makes black seed oil so special: thymoquinone. This bioactive compound has many benefits:

• Supports immune health
• Helps maintain a healthy inflammatory response
• Promotes antioxidant defenses

Let's do a deep dive into black seed oil and the science behind thymoquinone's health benefits.

What is black seed oil and why do people use it?

Black seed oil (or black cumin seed oil) is typically made by cold pressing or solvent extraction from the seeds of Nigella sativa, a flowering plant native to Southwest Asia. Every milliliter contains a blend of fatty acids, phytosterols, and powerful antioxidants, chief among them thymoquinone.

Not to be confused with culinary cumin, black cumin seed oil has been prized for centuries in Middle Eastern, African and South Asian traditions. Although people have long turned to black cumin oil for hair and a variety of other uses—such as digestive support, respiratory comfort and vitality—not all of these black seed oil uses are supported by science.

The benefits it is known for, however, make it deserving of a place in almost anyone's supplement routine.

Science-backed benefits of black seed oil

Today, researchers focus on three main Nigella sativa benefits that are supported by clinical evidence:

1. Immune health.

Black seed oil's support for immune system health and immune cell function is well-studied. A meta-analysis of randomized controlled trials found Nigella sativa oil supplementation helped support immune health against seasonal challenges in adult participants.

2. Healthy inflammatory response.

Black seed oil has also been studied to help support a healthy inflammatory response. A meta-analysis found that N. sativa supplementation helped maintain healthy C-reactive protein (CRP) levels.

3. Antioxidant properties.

Antioxidants in black seed oil, largely from thymoquinone, help neutralize free radicals in the body and protect cells from oxidative stress. In the same meta-analysis above, participants taking black seed oil experienced significantly increased total and plasma antioxidant capacity, which supports cellular health and protection.

How does black seed oil work in the body?

Black seed oil, mainly thymoquinone, has antioxidant effects and helps combat oxidative stress in the body. Research has also found targeted benefits:

Nutrients that complement black seed oil

While black seed oil offers powerful health support on its own, research shows its benefits can complement the effects of other evidence-backed nutrients, especially those that support immune defense, a healthy inflammatory response, and overall vitality.

Some key nutrients that complement black seed oil include the following:

1. Curcumin.

Curcumin is an active compound found in turmeric, and it is well-known for its ability to help inhibit inflammation to support whole-body health. This benefit pairs well with black seed oil's ability to promote a healthy inflammatory response. Choose a black seed oil and curcumin formula that is high in bioavailable free curcuminoids for more comprehensive full-body health support.

2. Ashwagandha.

This Ayurvedic herb, also known as Withania somnifera, helps support a healthy stress response—a vital benefit in today's fast-paced society. Ashwagandha encourages a healthy balance of the stress-related hormones cortisol and DHEA and promotes emotional well-being.

3. Vitamin D3.

Many of us don't get enough vitamin D from sunshine and diet alone—but we need this nutrient for healthy bones and a strong immune system. That's where a supplement can help. Vitamin D is also important for cognitive health, heart health, and maintaining already-healthy blood pressure.

4. Magnesium.

This vital mineral is involved in over 600 biochemical reactions in your body, supporting your heart, bone, nerve, and muscle health. Many people do not get enough magnesium in their daily diet, so a supplement like magnesium glycinate can help fill in the gaps.

5. Zinc.

Zinc may not be as well-known as magnesium, but this mineral is a popular one for supporting healthy immune function. It's also a component of one of your body's most powerful antioxidant enzymes and is used for hormone production, protein and DNA synthesis, and metabolism. In supplements, zinc formulas are designed for both daily and on-demand use.

6. Mushrooms and beta-glucans.

Mushrooms and beta-glucans, whether in mushroom coffee or supplements, have a well-recognized reputation for health. Several clinical studies have shown the immune-promoting benefits of ß-glucans. Although ß-glucans are found in small amounts in baker's yeast, mushrooms, and cereal grains, it is easier to achieve clinically studied levels with a daily supplement that helps support your immune system's primary defenders.

Lifestyle habits that enhance black seed oil benefits

When taking black seed oil, it's important to also pair it with healthy lifestyle choices. Daily habits that support immune health, healthy inflammatory response and cellular health can add to the benefits of black seed oil.

• Exercise. Engaging in regular physical activity can support immune health. Whether you're weight training, running or even just brisk walking, any form of exercise can benefit your body.
• Sleep. Aim to get 7–9 hours of sleep each night so your body can carry out critical recovery processes, including maintaining a healthy inflammatory response.
• Healthy diet. You've probably heard the saying, "You are what you eat!" A balanced, healthy diet is essential to healthy aging and overall wellness. Make sure to include nutrient-dense foods like fruits, vegetables and whole grains, which provide co-nutrients that work in combination with black seed oil.

How to take black seed oil supplements safely

Taking black seed oil can offer a variety of health benefits when used correctly. It's important to understand the right dosage, form and timing to get the most from your supplement. Always follow the label directions or the advice of a healthcare provider to make sure you are taking black seed oil safely.

• Form: Taking black seed oil in softgels is a popular option, as it is properly dosed and convenient to take. Softgels also mask the oil's bitter taste, unlike a liquid form.
• Dosage: Look for supplements that provide a dosage of 1g of black seed oil per day.
• Timing: Always follow the instructions on your supplement label. Consistency is key, so take it at a time convenient for you.

FAQs

How do you incorporate black seed oil in your diet?

You can drizzle liquid black seed oil on salads or smoothies, but the most reliable approach is a standardized supplement to ensure clinically studied dosing.

Can you take black seed oil every day?

Yes! Black seed oil supplements are designed for daily use to support antioxidant defenses, immune health, a healthy inflammatory response and whole-body wellness.

Can I take black seed oil on an empty stomach?

Follow the instructions on your supplement label. If it doesn't mention taking it with food, you can take it at a time that best fits your lifestyle.

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