Key Takeaways
- A small randomized trial found that daily black cumin seed powder lowered cholesterol, triglycerides, and LDL levels while raising HDL levels.
- Lab findings suggest black cumin may slow fat cell formation, which could help reduce obesity risk, though more research is needed.
- Black cumin seeds are available as a cooking spice or supplement.
Black cumin seeds have been used in traditional medicine practices to treat menstrual pain, eczema, digestive issues, and bronchitis.
A new study has found that black cumin seeds may help lower cholesterol and triglyceride levels, as well as reduce the risk of obesity.
Study Finds Metabolic Benefits in Black Cumin
The study, published in the journal Food Science & Nutrition, included a randomized controlled trial with 42 participants, mostly ages 20 to 50. Participants who took a daily 5 g dose of black cumin seed powder for eight weeks had lower cholesterol, triglyceride, LDL (“bad”) cholesterol levels, and higher HDL (“good”) cholesterol levels.
In a lab model, the researchers also found that black cumin seeds can slow the formation of adipocytes, or fat cells, which could help reduce obesity risk.
Together, the cell-based findings and the human data suggest that black cumin seeds are a “promising natural metabolic health-supporting food,” Akiko Kojima-Yuasa, PhD, senior author of the study and an associate professor at Osaka Metropolitan University, told Verywell in an email.
How Black Cumin May Support Obesity Management
Thymoquinone, an active compound in black cumin seeds, can help lower oxidative stress and inhibit the early development of fat cells, which may explain the seeds’ anti-obesity effect, Kojima-Yuasa explained.
Black cumin also has an anti-inflammatory effect, which could help combat the chronic inflammation associated with obesity.
However, more research is needed on black cumin seeds.
“I would caution people to understand that this is a good start, but it’s not enough information, and we need a lot more to understand long-term potential,” Shiara Ortiz-Pujols, MD, MPH, director of obesity medicine at Northwell’s Staten Island University Hospital, who was not involved in the study, told Verywell.
The study only included a small group of healthy people in Japan, so we don’t know if black cumin seeds would have the same effects in other populations, Ortiz-Pujols added.
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Is Black Cumin Safe?
There are still many unknowns about black cumin’s side effects and risks, but it may interact with certain medications.
“Because it may amplify the effects of common medications, such as antihypertensives, diabetes drugs, or anticoagulants, patients taking these should use extra caution. It’s best to loop in a knowledgeable health care professional who can monitor for interactions and adjust treatment as needed,” Stephen Dahmer, MD, director of the University of Arizona Andrew Weil Center for Integrative Medicine, told Verywell in an email.
Some people have reported allergic reactions when using black cumin oil on their skin, and there are concerns about potential kidney and liver damage, especially at high doses.
“As with any botanical, quality matters. Choose brands that use third-party testing, and remember it works best as part of a broader foundation of nourishing food, restorative sleep, movement, and stress resilience,” Dahmer said.
How to Add Black Cumin Seeds to Your Diet
If you want to add black cumin to your diet, it’s available as a cooking spice or supplement. The spice has long been used in India and the Middle East to flavor curries, vegetables, lentils, breads, and pickles.
Most people can cook with black cumin seeds without experiencing any major side effects.
Iman Majd, MD, MS, an associate professor of family medicine and director of the Osher Center for Integrative Health at the University of Washington, suggested using about 1/2 teaspoon of black cumin seeds per day on food.
You could also take 500 mg to 1000 mg of black cumin seed oil capsules once or twice per day with meals, he added.
Some research has linked a daily 500 mg dose with improved cognition, mood, and rheumatoid arthritis symptoms. A 2020 study showed that a 1,000 mg daily dose helped lower fasting blood glucose, LDL cholesterol, and triglycerides in people with type 2 diabetes.
“Black cumin seeds can be a helpful additional tool for weight, blood sugar, and general heart health. It is not a replacement for a healthy diet, movement, or prescribed medications, but can contribute to improving your health,” Majd said.