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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.

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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.

How to take it

TimingTiming does not matter.
With food?Take it with a meal, which is how the trials gave it.
Worth knowingEight grams is about two teaspoons of cooking oil, so 1 g capsules will never get you to the studied amount at a sane price.

Frequently asked questions

Does safflower oil help with weight loss or belly fat?

Safflower oil has limited evidence: one small trial in obese postmenopausal women with type 2 diabetes found it slightly reduced trunk fat and increased lean mass. The finding has not been replicated, so there is no good evidence safflower oil capsules help the average person lose fat.

Does safflower oil improve blood sugar?

A crossover study in obese postmenopausal women with type 2 diabetes found 8 g/day of safflower oil improved fasting glucose and HbA1c over 16 weeks. That is limited evidence from one specific population.

How much safflower oil should I take?

Safflower oil trials used about 8 g/day of high-linoleic oil with a meal, which is about two teaspoons of cooking oil. Safflower oil capsules supply 1–2 g per serving, well below the studied amount.

Is safflower oil a source of omega-3?

No, safflower oil is high in linoleic acid, not omega-3, and does not substitute for fish oil. Safflower oil is also calorie-dense and oxidises readily when heated or stored badly.

Scientific references

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