Safflower oil is equally popular for cooking and as it is for boosting weight loss and skin health. Research backs up some of the claims but also suggests that this oil may be good for the heart, brain, and blood vessels. Its serotonin-like polyphenols reduce inflammation and may enhance cognition. Read on to learn more about safflower oil, with mechanisms, dosage, and side effects.
What Is Safflower Oil?
This thistle-like plant is part of the daisy family (Asteraceae) and thrives in hot and dry climates. Safflower oil was first cultivated in China, India, Iran, and Egypt. It was then introduced to western countries between the 5th and 14th centuries [3, 4].
Safflower oil is popular for cooking and deep frying due to its high smoke point. It is a clear oil with a neutral taste that makes it a common addition to salads. Nutritionally, safflower oil is similar to sunflower oil. However, it contains some unique bioactive compounds that sunflower oil lacks .
- Mostly polyunsaturated omega-6 fatty acids: linoleic acid 55 – 82%
- Smaller amounts of monounsaturated omega-9 fatty acids: oleic acid 8 – 35%
- Very small amounts of saturated fatty acids (palmitic acid up to 7% and stearic acids 1 – 6%)
Cultivation programs in the 1960s created a safflower oil high in oleic acid (70 -80%) and low in linoleic acid. Due to its high oleic acid content, this oil has a longer shelf life. Many other plant oils are naturally rich in oleic acid. But this special type of safflower oil is richer in oleic acid than olive oil, the usual best source of this omega-9 fatty acid (with ~66% oleic acid) .
Safflower oil is rich in antioxidant polyphenols (lignans, flavones, and serotonins), which have wide-ranging health benefits. Lignans and flavone polyphenols are phytoestrogens, plant compounds that can mimic estrogen [10, 11].
Mechanism of Action
It also reduced inflammatory enzymes that can damage the placenta in pregnant diabetic rats .
It can protect against small intestine ulcers from NSAID drugs (like Motrin) in mice .
Polyphenols in safflower seed oil are antioxidants and can reduce:
Safflower polyphenols can prevent LDL from being transformed into even more dangerous molecules (oxidized LDL) that block arteries. These active compounds prevented plaque buildup even in mice genetically lacking APOE. Its polyphenols also prevent arteries from becoming thick and rigid [18, 17].
Linolenic acid in safflower oil may:
- Boost weight loss by preventing the growth of fat cells .
- Protect against breast cancer in rats by reducing oxidative stress and damage to DNA in low doses [21+].
Health Benefits of Safflower Oil
1) Safflower May Protect the Heart
Safflower oil reduced triglycerides, LDL, and total cholesterol in a large meta-analysis of human trials. When it comes to the breakdown of its effects compared to other oils and fats, safflower oil is :
- Better at reducing LDL than saturated fats like butter or lard (a mix of saturated and unsaturated fats)
- Better at reducing triglycerides than butter or beef fat
- Better at reducing total cholesterol than olive oil or coconut oil
- Worse at increasing HDL cholesterol than most other oils or fats, including sunflower, olive, palm, coconut oil, and beef fat
In one clinical trial, 8g/day of safflower oil reduced inflammation and increased HDL in 35 obese, post-menopausal women with type 2 diabetes over 16 weeks. But keep in mind that many other oils and fats may be more effective at increasing HDL .
In another clinical trial, 24g/day of safflower oil reduced total cholesterol and LDL in 37 healthy adults .
In multiple animal studies, diets rich in safflower oil or safflower phospholipids reduced blood and/or liver cholesterol and increased HDL levels. For example, safflower oil decreased liver cholesterol by an impressive 44% in lambs. Triglyceride levels varied in most animal studies [25, 26, 27, 8, 28, 29].
Compared to beef tallow, diets high in safflower oil were much more effective at reducing blood triglycerides in rats .
Two serotonin polyphenols from safflower oil improved recovery and reduced damage after heart attacks in a heart tissue study [31+].
However, high-oleic-acid safflower oil (30mL/day) had no beneficial effect on lipid levels in one study on twelve post-menopausal women .
2) Safflower Oil May Boost Weight Loss
In one clinical trial, safflower oil supplementation for 8 weeks reduced body mass index (BMI), waist circumference, and body fat while increasing muscle mass in 75 women. But coconut oil was more beneficial for weight loss overall .
Safflower oil (8g/day) decreased waist fat and increased muscle mass in 35 obese, postmenopausal women with type 2 diabetes over 16 weeks. However, it didn’t reduce their total fat or body mass index (BMI) .
A diet rich in safflower oil rich diet prevented fat gain in rats better than beef tallow or butter. It also limited weight gain and maintained muscle mass but reduced liver health. When rats were fed a high-fat diet, safflower oil reduced fat gain by activating fat-burning enzymes in the heart and muscles (lipoprotein lipase) [30, 34, 35, 30].
In mice, safflower oil had a beneficial epigenetic effect: it increased weight loss by reducing the expression of appetite-stimulating genes (for ghrelin) and increasing fat-burning genes (for orexin and PPARalpha) .
3) Safflower Oil Reduces Inflammation
NSAIDs like Motrin and Advil are commonly used anti-inflammatory drugs that can cause ulcers in the small intestine. In mice, omega-3 fatty acids actually worsened the inflammation and small intestine damage caused by these drugs. But omega-6-rich safflower oil prevented ulcers from NSAIDs and reduced inflammation .
4) Safflower Oil Is an Antioxidant
Antioxidant serotonins from safflower oil neutralized free radicals and inflammatory cytokines in human white blood cells exposed to LPS. LPS is a bacterial toxin that often enters the bloodstream of people with leaky gut and can trigger inflammation in the whole body .
5) Safflower Oil May Protect the Brain
A single dose of safflower oil increased memory in 22 healthy elderly adults. It improved long-term and immediate memory, speed, and attention .
The antioxidants in safflower oil improved brain health and recovery from stroke in rats. In pregnant or breastfeeding rats, safflower oil increased brain activity and levels of the key antioxidant glutathione in the brain. However, it reduced levels of another antioxidant enzyme, SOD [45, 46].
6) Safflower Oil May Fight Cancer
In multiple studies, safflower oil decreased the occurrence and growth of breast and liver cancer in rats. It also reduced colon tumor growth in rats. However, clinical studies have not confirmed its cancer-fighting activity [21, 47, 48, 49].
7) Safflower Oil May Improve Skin Health
Safflower oil applied to the scalp reversed dandruff and scalp redness in a 19-year-old man .
In pigs, a diet with safflower oil reduced skin damage. In guinea pigs, it reversed symptoms of essential fatty acids deficiency such as loss of skin elasticity, spot baldness, and scaly skin [51, 52].
8) Safflower Oil May Support Bone Health
Its beneficial effects may not be restricted only to postmenopausal bone loss, though. A diet high in safflower oil also improved bone strength in male rats .
9) Safflower Oil May Help with Diabetes
In test tubes, serotonins from safflower oil blocked the activity of an enzyme (alpha-glucosidase) that breaks down starches into simple sugars. Thanks to this mechanism, safflower oil could potentially be used as a functional food for diabetics. It may reduce the amount of sugars the gut absorbs from starches in food, leading to fewer spikes in blood sugars after meals .
Diabetes during pregnancy can damage the fetus and cause health complications. In multiple studies, safflower oil decreased inflammation, damage, and improved embryo health in pregnant diabetic rats by over 50% [37, 14, 38, 37, 55].
10) Safflower Oil May Support Gut Health
In a meta-analysis of clinical trials, omega-6 fatty acids in safflower oil added to tube feeding formulas increased Crohn’s disease remission better than any other type of fat .
11) Safflower Oil May Reduce Migraines
12) Safflower Oil May Increase Hair Growth
Safflower oil reversed spot baldness in a 19-year-old man after 21 days of scalp application .
13) Safflower Oil May Increase Endurance
14) Safflower May Help Regulate Menstrual Cycles
Safflower extracts improved ovarian function by promoting blood circulation and normalized menstruation in female rats. Women with heavy menstrual bleeding often have underlying issues with their platelets. Safflower oil reduced the clumping of platelets and increased antioxidant defense in rats [59, 60].
15) Safflower Oil May Promote Wound Healing
Safflower oil serotonins increased the activity and growth in connective tissue cells, which are crucial for wound healing and regeneration .
According to some studies, diets high in omega-6 fats, including safflower oil, increase the risk of chronic inflammatory conditions like heart disease, diabetes, rheumatoid arthritis, and IBS. It’s generally accepted that omega-3s reduce the risk while omega-6s are considered pro-inflammatory [62, 63, 64].
This outlook, however, misses one major point: not all oils high in omega-6s are the same. Other studies have attested to the importance of other bioactive compounds in different oils. Safflower oil is mostly made up of a mix of omega-6 and omega-9 fatty acids. But it also contains antioxidant polyphenols, anti-inflammatories that reduce the risk of many chronic diseases [62, 63, 64].
Safflower oil may increase the risk of bleeding. People with blood clotting disorders, or ulcers, taking drugs that increase the risk of bleeding, or those undergoing surgery should be cautious when using safflower oil [4, 65].
Safflower oil carries a risk for liver damage. Acute liver failure was reported in three females who took safflower oil for weight loss. Feeding rats a safflower oil-rich diet can increase the accumulation of fat in their livers [66, 67].
Safflower oil may stimulate contractions in the uterus. Pregnant women should use caution to prevent premature labor. The safety of high amounts of safflower oil in pregnant women or children has not been established .
Some people are allergic to safflower plants. Safflower seeds or oil may trigger an allergic reaction in people who are sensitive to plants in the daisy (Compositae/Asteraceae) family, including ragweed, chrysanthemums, and marigolds .
Limitations and Caveats
Clinical human trials on the benefits of safflower oil are limited and the majority of studies have been done in rats, mice, and other animals.
Many other studies tested Safflower Yellow, a petal extract believed to be one of the most potent parts of the safflower. However, this article only included studies done with safflower oil.
Safflower oil may reduce blood cholesterol, LDL, and triglycerides. People taking cholesterol-lowering drugs should monitor their levels .
Safflower Oil Formulations & Supplements
Safflower oil is typically used as cooking oil. It is also available formulated into softgels, sometimes in combination with vitamin B6.
Safflower oil can be applied to the skin or scalp in combination with other oils or formulated into creams or ointments.
Rarely, it may also be given as part of a tube feeding formula or injected intravenously by a healthcare professional.
Have in mind that the dosage can vary depending on the quality and content of the safflower oil. The percentage of linoleic acid is usually higher in standardized supplements or cosmetic products than in the cooking oil.
Several users found cleansing and moisturizing with high linoleic safflower oil effectively reduced cystic acne, eczema, psoriasis, and/or flaky skin.
Most reviews of safflower oil for weight loss used a chemically-altered oil that increased the conjugated linoleic acid (CLA) content to over 80%. Regardless, results were mixed with no clear trend. Most people didn’t experience the desired weight-loss benefits.
Many people enjoy using safflower oil for cooking due to its affordable price and neutral and light taste.