As we search for effective ways to shed unwanted weight, we often stumble upon new supplements that promise quick results. One of these weight loss supplements is black seed oil, which has recently gained popularity. While some of us may not even know what this oil is or where it comes from, others may question its weight-loss properties. Even those who understand black seed oil’s benefits may be unsure about how to take black seed oil for weight loss. If you can relate to any of these scenarios, keep reading. This article will help you understand how to effectively incorporate top rated black seed oil into your routine to support weight loss and achieve optimal results.
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Can I Take Black Seed Oil for Weight Loss?
Black seed oil has been traditionally used for its health benefits, including potential support for weight management. Research suggests, when paired with a healthy diet and exercise, it can:
- Regulate metabolism
- Reduce inflammation
- Potentially aid fat loss
While black seed oil can be a helpful supplement, it is not a standalone solution for weight loss.
Exploring Black Seed Oil: A Trending Supplement in the Weight Loss Journey
People seeking a fast solution to weight loss are often willing to try any number of options, from unique tea blends to swigging a spoonful of apple cider vinegar daily. Black seed oil is the newest supplement that quickly gains steam for weight loss.
What is black seed oil? Black seed oil is made from black caraway or black cumin seeds, also known as Nigella seeds. The oil expressed from these seeds is used more commonly than the seeds themselves. Both have some benefits. The seeds may taste a bit bitter, so the oil, which has a spicy or peppery flavor, is preferred by many people.
The Multifaceted Health Benefits of Black Seed Oil: Beyond Weight Loss
“Nigella seeds have many pharmaceutical uses,” says Allie Gregg, RD, founder of My Easy Vegan Diet. “The seeds of the plant have been used in Southeast Asia and the Middle and Far East as a natural remedy to treat many diseases, and is thought to offer benefits including anti-microbial, antioxidant, anti-inflammatory, antitumor, and anti-obesity effects, as well as being beneficial for respiratory health.”
But black seed oil’s weight-loss benefits have garnered the supplement’s most attention lately. In the U.S.A., black seed oil is widely available in liquid form and supplement capsules.
Black Seed Oil Nutrition Facts
Like any oil, black seed oil is high in fat, totaling 14 grams per tablespoon. Much of this fat comprises healthy, unsaturated fats, including monounsaturated and polyunsaturated fats. It is particularly rich in omega-6 and omega-9 fatty acids, essential for maintaining good heart health and reducing inflammation.
The black seed oil contains no sugar (carbohydrates). Besides, it’s an excellent source of vitamins and minerals.
Here is an essential nutrition facts table for one tablespoon (14 grams) of black seed oil:
|
Nutrients |
Amount |
|
Calories |
130 |
|
Total Fat |
14g |
|
Saturated Fat |
1.5g |
|
Monounsaturated Fat |
3g |
|
Polyunsaturated Fat |
9g |
|
Omega-6 Fatty Acids |
8g |
|
Omega-9 Fatty Acids |
3g |
|
Carbohydrates |
0g |
|
Fiber |
0g |
|
Protein |
0g |
|
Vitamin E |
1.8mg |
|
Thymoquinone |
Varies |
Can Black Seed Oil Help With Weight Loss?
People who promote black seed oil’s weight loss benefits chalk the supplement’s waist-shrinking abilities up to two main attributes. Some research suggests black seed oil may help control insulin production and manage insulin levels.
A Journal of Endocrinology & Metabolism study found that black seed oil “causes gradual partial regeneration of pancreatic beta-cells, increases the lowered serum insulin concentrations, and decreases the elevated serum glucose.” Proper glucose control can reduce cravings and may help you lose weight.
Thymoquinone in Black Seed Oil: A Potential Anti-Inflammatory Agent for Weight Loss
The second element of black seed oil’s claim for weight loss is a decrease in inflammation. An antioxidant called thymoquinone in black seed oil may help reduce inflammation or swelling in the body, according to a study in the Asian Pacific Journal of Tropical Biomedicine.
Although the number of studies that have looked at black seed oil for its weight loss benefits is small, as it becomes more popular, more research is underway. A few studies already point to promising results if you want to use black seed oil for weight loss.
Scientific Evidence: How Black Seed Oil Enhances Weight Loss Outcomes
According to a report in the International Journal of Preventive Medicine, a small study of 20 people found that people who took black seed oil and did aerobic exercise showed better weight-loss results than those who did not take the supplement.
Meanwhile, a 2018 study in the Journal of Ethnopharmacology examined the results of 11 placebo-controlled clinical trials. The findings revealed that black seed oil may reduce body weight. People who used the supplement had a reduction in body mass index (BMI) and waist circumference.
Black Seed Oil: A Top Natural Remedy for Weight Loss According to Research
Even the Journal of Diabetes and Metabolic Disorders conducted a systemic review of medical literature to find plants with the most excellent anti-obesity properties. In their published findings, the researchers discovered and wrote that black seed oil was among the most effective natural weight-loss remedies.
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How to Take Black Seed Oil for Weight Loss
Black seed oil helps with weight loss in several ways. This natural ingredient contains compounds that support different metabolic actions, including:
- Reducing appetite
- Boosting metabolism
- Regulating blood sugar
- Reducing inflammation
Black Seed Oil Reduces Appetite
One efficient way black seed oil helps with weight loss is by reducing appetite. A study published in the Journal of Diabetes and Metabolic Disorders found that overweight women who took black seed oil supplements for eight weeks had reduced levels of hunger and increased feelings of fullness compared to those who took a placebo.
This finding is exciting because people who struggle with being overweight often report feelings of hunger and lack of satiety, dealing with overeating and, eventually, weight gain. Therefore, by reducing appetite and increasing feelings of fullness, black seed oil helps consume fewer calories and lose weight.
Black Seed Oil Reduces Body Fat
One study published in the Journal of Complementary Therapies in Medicine found that women with obesity who received supplementation with 2000 mg of Nigella sativa oil had a “significant decrease in body fat mass and body fat percent." While black seed oil is very rich in fat, it only contains good, healthy fats that the body efficiently metabolizes and quickly uses for energy.
The exact mechanisms by which black seed oil reduces body fat are not yet fully understood, and more research is needed in this area. Thymoquinone, one of its main active compounds, may help regulate the expression of several genes involved in fat storage.
Black Seed Oil Boosts Metabolism
Black seed oil is also proven to boost metabolism, a key to any weight loss program. A fast metabolism burns more calories and more efficiently than a body with a slow metabolism. Metabolism is the natural process by which the body converts food into energy and uses that energy for body functions (breathing, blood circulation, temperature regulation, muscle use, etc.).
It’s a complex process involving many reactions, and black seed oil boosts the metabolic rate in different ways, including improving insulin sensitivity and increasing energy expenditure.
Black Seed Oil's Role in Boosting Energy Expenditure and Combating Oxidative Stress for Weight Loss
A study published in the Journal of the International Society of Sports Nutrition found that athletes who took black seed oil supplements for four weeks had increased energy expenditure compared to those who took a placebo. This shows that black seed oil helps the body burn more calories and promotes weight loss. Additionally, black cumin oil is also known to reduce oxidative stress, significantly contributing to metabolic imbalance and weight gain.
Black Seed Oil Regulates Blood Sugar
Black seed oil also helps regulate blood sugar levels by reducing insulin resistance, a complex mechanism involved in type 2 diabetes and weight gain. The research found that taking black seed oil supplements for 12 weeks reduced blood sugar levels in people with type 2 diabetes.
When blood sugar levels are stable, the body is less likely to experience sudden spikes and crashes in energy, which can lead to cravings for sugary or high-calorie foods. Stable blood sugar levels can also help the body burn fat more efficiently, aiding in weight loss and obesity prevention.
Black Seed Oil Has Anti-Inflammatory Effects
Another way black seed oil helps with weight loss is by reducing inflammation. Indeed, black seed oil has potent natural anti-inflammatory properties, mainly thanks to its active compounds like thymoquinone and thymohydroquinone. Inflammation is directly linked to weight gain and obesity.
When the body is in chronic inflammation, it can cause insulin resistance (as seen above), changes in appetite-regulating hormones (such as leptin and ghrelin), excess body fat, and metabolic syndrome, all contributing to weight gain. While black seed oil can help you lose weight in many ways, there’s no such thing as a magic ingredient. Like any other weight-loss supplement, it only works if taken correctly and along with a healthy, nutritionally balanced, weight-loss diet and physical exercise.
How to Use Black Seed Oil for Weight Loss
As usual, there’s no “one-size-fits-all answer” about using black seed oil for weight loss. The best method, dosage, and frequency depend on each individual.
Here are some general guidelines for taking black seed oil for weight loss purposes:
Ask For Your Doctor's Advice
Black seed oil is a safe, risk-free, natural ingredient. It’s potent and may interfere with some medications or underlying conditions. Always ask for your doctor’s advice before initiating any weight-loss diet to ensure it’s safe for you.
Start With A Small Dose
Like any health or weight-loss supplement, starting with a small amount of black seed oil, such as one teaspoon daily, is best. This gives time for your body to adjust before you can gradually increase the dose if needed.
Consider Taking Black Seed Oil Capsules
Black seed oil is available in supplement form, which can be a convenient way to incorporate it into your weight loss program. Alternatively, if you don’t mind its bitter taste, you can use the oil to cook or add it to foods or drinks.
What’s the Best Black Seed Oil Dosage for Weight Loss
The best black seed oil dosage depends on your:
- Needs
- Age
- Weight
- Medical situation
For most adults, 1 to 2 teaspoons of black seed oil daily is a safe yet efficient dosage. If you're taking black seed oil capsules, check the serving size on the package.
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What’s The Best Time To Take Black Seed Oil For Weight Loss?
When you take black seed oil, it can be just as important as how much you take. Research shows that taking black seed oil with food helps improve absorption. You may also find that taking black seed oil at different times of the day produces different effects.
For example, some people prefer taking black seed oil in the morning since it may help improve daily metabolism. Others may prefer black seed oil in the evening since it promotes relaxation and improves sleep quality. Ultimately, you’ll want to experiment to find the best timing.
Do You Prefer Taking Black Seed Oil With Breakfast or Dinner?
There’s no one-size-fits-all answer for the best time to take black seed oil for weight loss. It largely depends on individual preferences. Some prefer taking black seed oil in the morning, while others like it in the evening.
Taking black seed oil in the morning may help improve metabolism and aid weight loss. Taking it at night promotes better sleep and support weight loss.
Black Seed Oil Timing: A Matter of Personal Preference
The time you take black seed oil is a matter of personal preference. While research shows that taking it with food improves absorption, you may want to experiment with taking it at different times of the day to see what works best for you.
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