Benefits, Uses, Side Effects, and More

Nigella seeds (Nigella sativa L.) are tiny black seeds from a flowering plant in the buttercup family. They’re sometimes called black cumin or kalonji.

Nigella seeds are a popular cooking spice, especially in the Middle East and India. They have a strong aroma and a bitter taste. 

Early research shows nigella seeds may offer several potential health benefits, such as improved blood sugar control, cholesterol levels, and inflammation.

Consuming nigella seeds may help fight inflammation, the body’s natural response to injury or infection. It can cause swelling and pain and may contribute to several chronic health conditions.

Nigella seeds contain anti-inflammatory compounds and nutrients that can help reduce swelling and discomfort. Research has shown that consuming nigella seeds may improve inflammatory conditions like arthritis and asthma.

More research is still needed, but you may take advantage of these benefits by cooking with the seeds or taking them as a supplement.

Nigella seeds may also support your immune system. The tiny black seeds contain immune-boosting nutrients like potassium, iron, zinc, magnesium, and calcium. They also contain health-protective antioxidant compounds.

The vitamins and minerals in nigella seeds can strengthen your immune function and help your body fight off illness. Their antioxidants can also protect cells from damage through oxidation or inflammation, helping prevent disease. Eating the seeds regularly can help keep your immune system working efficiently.

Cholesterol is necessary for overall health, but too much in your system is a significant risk factor for heart disease. Research has shown that consuming nigella seeds may improve cholesterol levels. The seeds contain powerful compounds that can reduce low-density lipoprotein (LDL, or “bad”) cholesterol and increase high-density lipoprotein (HDL, or good”) cholesterol.

Nigella seeds also contain antioxidants that help protect the body from inflammation and improve heart health. Add the seeds to your cooking, herbal teas, or supplements to take advantage of these benefits.

High blood sugar levels can contribute to many chronic health issues. Consuming nigella seeds may support blood sugar control and complement diabetes treatment. A review of research found that nigella seed consumption improved fasting glucose levels and insulin resistance.

However, more research is needed to understand how nigella seeds impact blood sugar control. The dosage of nigella seeds used in research is often higher than that used in cooking. Nigella seeds should not replace regular diabetes medications and should only be consumed under the guidance of your healthcare provider.

Some studies show that nigella seeds may lower blood pressure levels. This may be especially helpful for people who have hypertension (high blood pressure), which can lead to health issues like heart disease and stroke.

Some studies suggest that nigella seeds have diuretic (urine-increasing) properties that can help reduce water in the body, slightly lowering blood volume and blood pressure. However, more research is needed to understand their role in controlling hypertension.

Nigella seeds come from the Nigella sativa L. plant, part of the buttercup family. The plant grows around 12 inches tall and produces dark black seeds in its fruit. There are several ways to consume nigella seeds for their health benefits.

There are many ways to incorporate nigella seeds into your daily diet. Their subtle, nutty taste can enhance the flavor of many different dishes. Here are a few examples:

• Sprinkle them on top of salad, rice, or yogurt
• Add them to a stir-fry or roasted vegetable dish
• Knead them into bread dough or sprinkle them on top of flatbread before baking
• Steep them in hot water alone or with your favorite herbal tea for a soothing drink
• Grind the seeds and add them to your coffee grounds to brew together

If you don’t like the taste of nigella seeds, you might consider taking them as a supplement, available in powder and capsule form. You can also mix nigella seed oil into your food and drink recipes.

It’s important to talk with your healthcare provider before starting nigella seed supplements. They can help you monitor your tolerance and adjust your dose as needed.

Dosage 

Few studies specify recommended dosages for nigella seed supplementation, but most available research shows that 1.5-3 grams daily can offer beneficial effects. One small study found that 3 grams of nigella seeds daily was safe for up to three months, and another small study found that 5 grams of nigella seed oil daily was safe for 26 days.

When adding the seeds to your diet, it’s best to start with a small portion and gradually increase your intake as tolerated. A healthcare provider or registered dietitian nutritionist can help you determine your ideal portion of nigella seeds.

A typical dose of a nigella seed supplement is around 500-1,000 milligrams daily. They usually come in capsules, but nigella seeds are also available in oil form.

Your medical history and health goals may influence your ideal daily intake of nigella seeds. Always check with your healthcare provider before starting a new supplement.

Nigella seeds are generally considered safe for most adults without health conditions, but there are a few safety considerations to keep in mind.

Severe reactions to nigella seeds are very rare. However, some people may experience mild side effects when consuming nigella seeds or oil, such as nausea, bloating, and skin reactions.

There are not enough reliable studies to determine if nigella seed supplements are safe to consume during pregnancy and breastfeeding. Discuss the potential pros and cons with your healthcare provider before starting a supplement while pregnant or breastfeeding.

Potential Drug Interactions

Certain properties of nigella seeds may cause the supplement to interact with some medications. These may include:

• Blood thinners: Nigella seeds may slow blood clotting. When paired with blood thinning medication, it could increase the risk of bleeding.
• Diabetes medications: Nigella seeds may impact blood sugar levels, and consuming them with diabetes medication may cause blood glucose levels to drop too low. People taking diabetes medications should talk to their healthcare provider before adding nigella seeds to their diet or supplement routine.
• Blood pressure medications: Nigella seeds may lower blood pressure. Consuming nigella seeds as a food or supplement with your blood pressure medication may cause your blood pressure to drop too low.

It’s important to talk with your healthcare provider before starting a new supplement. You might also consider talking with a registered dietitian nutritionist to ensure whole nigella seeds are safe for your diet.

Can You Have Too Much?

There isn’t currently an Upper Limit (UL) for nigella seeds. However, some research suggests consuming 2 milliliters of nigella seed oil per kilogram of body weight may have toxic effects in rare cases.

Some animal research suggests that consuming up to 6 grams of nigella seeds per kilogram of body weight may be safe, but more studies are needed to understand their overall toxicity.

Nigella seeds are generally well tolerated in food and medicine. However, they may cause adverse side effects in some people. These side effects may include:

• Skin irritation: Nigella seed oil applied topically (on the skin) may cause skin irritation or rashes.
• Allergic reactions: People who are allergic may experience an allergic reaction, such as a rash, after eating nigella seeds.
• Nausea: Eating nigella seeds or taking supplements may cause gastrointestinal issues, including nausea.
• Bloating: Nigella seeds and supplements may cause stomach discomfort and bloating.
• Increased bleeding risk: In theory, nigella seeds may slow blood clotting, increasing your risk of bleeding. People with a bleeding disorder or on blood thinning medications should be cautious with nigella seed supplements. Your medical provider may also recommend that you stop taking them before any surgeries.

Nigella seeds, sometimes called black cumin or kalonji, are tiny black seeds from a flowering plant in the buttercup family.

Consuming nigella seeds may offer several health benefits, including improved inflammation, cholesterol levels, immune function, and blood sugar control.

More research is needed regarding nigella seeds, their supplemental forms, and the recommended intake. Talk with your healthcare provider to understand how nigella seeds can influence your health.