Nutmeg (Myristica fragrance) is a well-known, fragrant holiday spice that is available both ground and whole. It is also used in cosmetics and sold as nutmeg butter and essential oil.
Despite the name, nutmeg is not a nut. The herb is produced by the seed of the Myristica fragrancea native Indonesian evergreen tree.
Traditionally, nutmeg has been used in Ayurvedic (traditional Indian), traditional Chinese and traditional Thai medicines for its strong antioxidant and antimicrobial properties.
It has been studied for its use as a remedy for pain, diarrhea, and other gastrointestinal problems. However, because most studies on nutmeg have been conducted in test tubes and with animals, there is not enough evidence to predict its effects on these conditions in humans.
Learn about nutmeg’s health benefits, dosage, potential toxicity and more.
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Nutmeg Facts
- Active ingredients): Nutmeg
- Alternative name(s): Myristica fragrance
- Legal status of: Nutmeg is generally recognized as safe (GRAS) by the Food and Drug Administration (FDA) as a food ingredient.
- Suggested dose: There is no established dose; normal use in cooking is considered safe.
- Safety considerations: High doses (e.g., a spoonful or more) of nutmeg may cause anticholinergic symptoms (urinary retention, dry mouth, seizures).
Benefits of nutmeg
In addition to its use as a flavorful spice, nutmeg is traditionally thought to have many health and medicinal benefits. However, clinical studies in humans are limited and more research is needed to determine its effects.
Can help with pain
Using nutmeg oil externally on the body can help reduce joint pain. However, the research is very limited.
One randomized, placebo-controlled, double-blind study examined the clinical effects of topical nutmeg extract in people with painful diabetic neuropathy (nerve damage due to diabetes).
Seventy-four participants took nutmeg extract, mace oil, nutmeg oil, coconut oil, methyl salicylate, menthol, or a placebo (a deliberately ineffective treatment given to people in a control group).
After four weeks, the nutmeg group showed improvements in pain, mood scores and daily functions. However, the results were not statistically significant between the nutmeg and placebo groups. This study was small and short-term; therefore, more research is needed to better evaluate its effects.
Rich in antioxidants
Antioxidants can scavenge free radicals and reduce oxidative stress. Chronic oxidative stress is associated with an increased risk of disease.
Nutmeg contains antioxidants, including:
- Vitamins
- Carotenoids (beta-carotene and beta-cryptoxanthin)
- Terpenoids
- Alkaloids
- Flavonoids
- Lignans
- Phenolic compounds
Test tube research has validated the antioxidant activity of nutmeg extract. However, more human studies are needed to determine the effects of these antioxidants.
Contains nutrients involved in regulating blood pressure
Nutmeg contains the micronutrients calcium and magnesium, which are important in regulating blood pressure.
Human research into the direct effect of nutmeg intake and blood pressure is lacking. It is very unlikely that simply consuming nutmeg will affect your blood pressure; your overall diet is much more important.
However, using spices such as nutmeg to flavor dishes and reduce sodium intake, among other measures, can contribute to improvements in blood pressure.
Can improve libido
Complementary nutmeg extracts increase libido (sex drive) in male rats.
Male rats were given 50% ethanol nutmeg extract for seven days at different doses: 100, 250 and 500 milligrams (mg) per kilogram (kg) of weight (mg/kg). In the rats, 500 mg/kg caused a significant change in sexual activity.
Researchers suggest this is due to nutmeg extract’s effects on the central nervous system.
Unfortunately, animal studies do not always translate into human results. Human studies are needed to determine the safety and effectiveness of using nutmeg for libido.
Side effects of nutmeg
Ingesting large amounts of nutmeg can cause toxic side effects, such as:
If you think you are suffering from nutmeg intoxication, seek medical attention as soon as possible.
Precautionary measures
Do not use nutmeg in large quantities.
Supplemental use of nutmeg in amounts higher than what is found in foods is not recommended for children, pregnant women, or lactating people.
Recreational use of nutmeg to get high is very dangerous. Ingesting large amounts of nutmeg can achieve a high and lead to adverse effects, including nutmeg intoxication.
Dosage: How much nutmeg should I take?
Consuming nutmeg in normal amounts, such as those found in food, is safe.
There is not enough evidence to suggest a safe dosage of nutmeg. It is also unclear how much you can safely apply to the skin.
What happens if I consume too much nutmeg?
Nutmeg contains a substance called myristicina natural organic compound present in nutmeg essential oil.
Myristicin may be responsible for the psychotic effects of nutmeg. Some reports suggest toxic effects from taking 1 to 2 teaspoons of nutmeg at once.
To avoid these effects, a total consumption of less than 10 grams at a time (just under 1.5 tablespoons of ground nutmeg) is also suggested.
Interactions
Nutmeg may interact with certain medications that are broken down by your liver and those that increase a chemical called acetylcholine. This can affect the way your medicines work.
Consult your doctor before taking nutmeg, especially if you are also taking prescription medications.
How to store nutmeg
Store nutmeg (both whole and ground) in a cool, dry place and avoid exposure to direct heat and moisture. Whole nutmeg can be grated into or on dishes and typically produces a superior flavor than store-bought ground nutmeg. Keep out of reach of children.
Sources and what to look out for
You can buy ground nutmeg in any supermarket. You can find it in the spice department, where organic products may also be available.
If you are considering using another form of nutmeg, such as nutmeg extract, oil or butter, consult a registered dietitian for individualized guidance.
Resume
Nutmeg is a traditional spice used in sweet and savory dishes. It has an impressive nutritional profile.
Limited animal studies suggest that the powerful plant compounds are responsible for nutmeg’s potential health benefits. However, more human research is needed to support these claims and to test the safety, effectiveness, and dosage of nutmeg consumption.
Although there is no harm in using nutmeg in cooking, high doses can have adverse effects. Start using nutmeg in the amounts suggested in recipes. If you would like to explore its potential medicinal benefits, such as topical use, contact your healthcare provider.