Limited evidenceHeart & metabolic

Safflower Oil

A cooking oil high in linoleic acid, sold in capsules largely on the back of two small trials in postmenopausal women with diabetes. Evidence that capsules do anything for the average person is thin.

Evidence last reviewed: August 2026

What the science says

Metabolic changes in one specific population Limited evidence
A randomised, double-masked crossover study in obese postmenopausal women with type 2 diabetes found 8 g/day of safflower oil improved fasting glucose, HbA1c and inflammatory markers over 16 weeks, with lipid changes appearing earlier.
Small body composition effect Limited evidence
A comparison trial in the same population found safflower oil, unlike conjugated linoleic acid, slightly reduced trunk fat and increased lean mass. The sample was small and the finding has not been replicated independently.

Dosage & safety

Studied doseThe trials used about 8 g/day of high-linoleic safflower oil with a meal. Capsules usually supply 1–2 g per serving, well below the studied amount.

SafetyA food oil with no specific toxicity, but calorie-dense, and high-linoleic oils oxidise readily when heated or stored badly. It is not a source of omega-3 and does not substitute for fish oil.

Scientific references

Time-dependent effects of safflower oil to improve glycemia, inflammation and blood lipids in obese, post-menopausal women with type 2 diabetes: a randomized, double-masked, crossover study
Asp ML, Collene AL, Norris LE — Clin Nutr, 2011
Comparison of dietary conjugated linoleic acid with safflower oil on body composition in obese postmenopausal women with type 2 diabetes mellitus
Norris LE, Collene AL, Asp ML — Am J Clin Nutr, 2009

Where to buy

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