Is Nutmeg Good for You? Evidence-Based Benefits for Brain, Heart, and Immunity

By Vijay Kumar MalesuReviewed by Benedette Cuffari, M.Sc.

Introduction
Nutritional and phytochemical profile
Nutmeg and brain health
Nutmeg and heart health
Nutmeg and immune function
Safety, toxicity, and dosage
How to incorporate nutmeg
References 
Further reading

Nutmeg contains bioactive compounds that may support brain, heart, and immune function through antioxidant, anti-inflammatory, and antimicrobial mechanisms, largely supported by preclinical evidence. Its safety profile is dose-dependent: culinary amounts are safe, but high intakes are linked to neurotoxicity, highlighting the need for careful interpretation and further human research.

Image Credit: Annmell_sun / Shutterstock.com

Introduction

Nutmeg (Myristica fragrans) is an evergreen native to Indonesia’s Maluku Islands, widely cultivated across South Asia and the Caribbean. This article discusses the bioactive compounds in nutmeg and their potential benefits for the brain, heart, and immunity, based on early evidence, safety/toxicity, and simple culinary or supplement uses.

Nutritional and phytochemical profile

Nutmeg comprises vitamin C and several B-complex vitamins, including thiamine, riboflavin, and niacin, as well as vitamin A-linked carotenoids in nutmeg. Mineral profiling indicates notable levels of magnesium, calcium, potassium, phosphate, and iron, with lower levels of zinc. Moreover, phytochemical assays have revealed high levels of terpenoids, flavonoids, alkaloids, tannins, phytates, and oxalates; very low levels of saponins and protease inhibitors; and no detectable cyanogenic glycosides.²

Gas chromatography-mass spectrometry (GC-MS) of nutmeg oil identified signature constituents including myristicin, asarone, safrole, γ-terpinene, linalool/terpineol, geraniol, isoelemicin, longifolene, and guaiol. Additional analyses consistently identify sabinene, α-pinene, β-pinene, and eugenol as dominant essential-oil components across nutmeg tissues and extraction methods.¹ Bioavailability considerations include binding by tannins/phytates, which can chelate minerals, lipophilicity of phenylpropenes/terpenes that favor absorption with dietary fat, and overall low water-soluble vitamin abundance.²

Nutmeg and brain health

Nutmeg seed extracts exhibit strong radical-scavenging capacity in chemical assays, which protects against oxidative stress relevant to neuronal injury. Myristicin and related phenylpropenes have demonstrated interactions with monoamine oxidase (MAO) enzymes and other neurochemical targets, though these effects remain dose-dependent and are not validated in human trials.⁷

In rodents, low-dose n-hexane extract enhanced learning and memory, an effect attributed to procholinergic activity alongside antioxidants; however, controlled human cognition trials remain limited. Mood effects are also notable, with several studies reporting anxiolytic and sedative/relaxant impact. However, some investigations also describe anxiogenic or stimulatory responses at different doses,³ all of which are consistent with serotonergic/ECS modulation.

Psychotropic or anticholinergic-like effects, including giddiness, euphoria, and hallucinations, have been described after consuming five to 30 g of ground seed, with acute intoxication reported in adolescents and young adults. These dose ranges align with documented case series, finding that 10–15 g produced neuropsychological symptoms and 25–28 g produced stronger anticholinergic effects.^6,7 The n-hexane extract has an oral median lethal dose (LD₅₀) exceeding 2,000 mg/kg in animals; however, long-term or excessive intake may lead to adverse effects like sensory changes, thus emphasizing the importance of standardized preparations and clinical dosing studies.³

Nutmeg and heart health

Nutmeg contains phenylpropenes and terpenes, such as myristicin, γ-terpinene, geraniol, safrole, and longifolene, which are associated with antioxidant and anti-inflammatory effects involved in vascular protection. Preclinical models indicate that nutmeg extracts may reduce lipid peroxidation and modulate lipid metabolism, including reductions in LDL oxidation and improved lipid excretion.³

Despite the lack of clinical trials, nutmeg provides minerals, especially potassium, that regulate heart rate and blood pressure. However, no human studies directly demonstrate a reduction in blood pressure from nutmeg consumption, and any cardiovascular benefit remains speculative. This offers a plausible, indirect route to modest blood-pressure benefits, alongside anti-inflammatory/antioxidant mechanisms.^2,4

The bioactives in nutmeg have been shown to support vascular antioxidant and anti-inflammatory effects while conferring LDL protection. These findings are limited to animal and in vitro systems, and clinical cardiovascular data are absent.^2,4

Nutmeg and immune function

Nutmeg exhibits broad antimicrobial and immunomodulatory activity in preclinical models and in vitro assays. Methanolic and ethanolic seed extracts inhibit multiple clinical and reference bacteria, including Staphylococcus aureus, Escherichia coli, and Proteus mirabilis, with methanolic extracts often producing larger zones of inhibition.²

In zebrafish, dietary nutmeg (1–3% for 70 days) improved innate defenses, as demonstrated by increased skin mucus and serum total protein, total immunoglobulin, and lysozyme levels. Higher antioxidant enzyme activities, as well as upregulated intestinal lysozyme and interleukin-1β levels, were also observed, both of which are consistent with priming of first-line, non-specific immunity and improved cold-stress survival.⁵

Notably, the same zebrafish study also reported reduced overall survival at higher nutmeg doses (2–3%) in the baseline growth trial, indicating a dose-dependent trade-off between immune stimulation and general viability.⁵

Image Credit: Chatham172 / Shutterstock.com

Safety, toxicity, and dosage

Myristicin, the major psychoactive in nutmeg, is hepatically bioactivated by cytochrome P450 1A1 (CYP1A1) and can form the amphetamine-like metabolite 3-methoxy-4,5-methylenedioxy-amphetamine (MMDA) through inhibition of monoamine-oxidase, CYP1A2, CYP2E1, and CYP2C19.⁷

Neuropsychological symptoms are often observed after consuming 10–15 g of nutmeg or 400 mg of myristicin, with anticholinergic effects reported around 25–28 g. These symptoms may include tachycardia, hypertension, agitation, drowsiness, dizziness, dry mouth, mydriasis, hallucinations, and, rarely, seizures.^6,7

Case-series data confirm that adolescent intentional exposures often involve co-ingestion with other substances and have higher rates of medical intervention.⁶ Culinary amounts of nutmeg equate to about one quarter to one half teaspoon in recipes, which remains significantly below toxic ranges. Medicinal dosing has not been established, and concentrated oils or extracts should be avoided. Furthermore, nutmeg should be avoided during pregnancy and lactation, as its safety is insufficient and its bioactive compounds act on the central nervous system.

Nutmeg should not be combined with serotonergic drugs such as selective serotonin reuptake inhibitors (SSRIs), serotonin-norepinephrine reuptake inhibitors (SNRIs), monoamine oxidase inhibitors (MAOIs), sympathomimetics, or central nervous system depressants. These cautions are based on mechanistic plausibility from myristicin’s MAO and CYP interactions rather than direct clinical evidence, and should therefore be interpreted as precautionary guidance.^6,7

How to incorporate nutmeg

Nutmeg is widely used as a kitchen spice and as a flavoring in the food industry. In home and commercial cooking, nutmeg is often incorporated into sauces, soups, spice blends, processed meats, preserves, cheese preparations, baked goods, desserts, and egg dishes. Nutmeg is used across regions, including Europe, the Middle East, Central America, Asia, and Africa, in desserts and many savory dishes.^3,4

Essential oil, fixed oil (nutmeg butter) obtained by pressure/heat or Soxhlet extraction, and oleoresin are marketed as substitutes for whole nutmeg, maintaining consistent flavor and ease of formulation. Nutmeg essential oil is a pale liquid with a characteristic aroma that is alcohol-soluble and light/air sensitive, thus requiring closed storage. Oleoresin and other nutmeg oils are widely used in pharmaceuticals, cough syrups, cosmetics, and balms.

Industry reports and chemical assessments note that nutmeg oils and oleoresins can be produced free of aflatoxins and remain stable under controlled storage conditions.³ Global demand for nutmeg-based products is growing, in part because these preparations can be produced cleanly and free of aflatoxin. Nutmeg extracts and essential oils are also widely used across food and medicinal product development.^3,4

References 

1. Ashokkumar, K., Simal‐Gandara, J., Murugan, M., et al. (2022). Nutmeg (Myristica fragrans Houtt.) essential oil: A review on its composition, biological, and pharmacological activities. Phytotherapy Research 36(7); 2839-2851. DOI:10.1002/ptr.7491, https://onlinelibrary.wiley.com/doi/10.1002/ptr.7491
2. Okiki, P. A., Nwobi, C. P., Akpor, O. B., et al. (2023). Assessment of nutritional and medicinal properties of nutmeg. Scientific African 19. DOI:10.1016/j.sciaf.2023.e01548, https://www.sciencedirect.com/science/article/pii/S2468227623000078
3. Al-Rawi, S. S., Ibrahim, A. H., Ahmed, H. J., & Khudhur, Z. O. (2024). Therapeutic, and pharmacological prospects of nutmeg seed: A comprehensive review for novel drug potential insights. Saudi Pharmaceutical Journal 32(6). DOI:10.1016/j.jsps.2024.102067, https://www.sciencedirect.com/science/article/pii/S1319016424001178
4. Al-Habsi, N., Al-Khalili, M., Haque, S. A., et al. (2025). Herbs and spices as functional food ingredients: A comprehensive review of their therapeutic properties, antioxidant and antimicrobial activities, and applications in food preservation. Journal of Functional Foods 129. DOI:10.1016/j.jff.2025.106882, https://www.sciencedirect.com/science/article/pii/S1756464625002245
5. Vakili, F., Roosta, Z., Safari, R., et al. (2023). Effects of dietary nutmeg (Myristica fragrans) seed meals on growth, non-specific immune indices, antioxidant status, gene expression analysis, and cold stress tolerance in zebrafish (Danio rerio). Frontiers in Nutrition 9. DOI:10.3389/fnut.2022.1038748, https://www.frontiersin.org/articles/10.3389/fnut.2022.1038748
6. Ehrenpreis, J. E., DesLauriers, C., Lank, P., et al. (2014). Nutmeg poisonings: a retrospective review of 10 years experience from the Illinois Poison Center, 2001–2011. Journal of Medical Toxicology 10(2); 148-151. DOI:10.1007/s13181-013-0379-7, https://link.springer.com/article/10.1007/s13181-013-0379-7
7. Seneme, E. F., dos Santos, D. C., Silva, E. M. R., et al. (2021). Pharmacological and Therapeutic Potential of Myristicin: A Literature Review. Molecules 26(19). DOI:10.3390/molecules26195914, https://www.mdpi.com/1420-3049/26/19/5914

Further Reading

• All Functional Food Content
• Amla (Indian Gooseberry) Health Benefits: From Vitamin C to Anti-Aging Evidence
• Why Pomegranate Is Good for You: Evidence-Based Insights Into Its Health Benefits
• Lychee Health Benefits: Antioxidant, Neuroprotective, and Anti-Cancer Insights
• What are Functional Foods?

Last Updated: Nov 23, 2025