Mustard Oil Benefits: 8 Science-Backed Reasons to Use It for Health and Beauty

Mustard oil has been a cornerstone of traditional medicine and culinary practices for centuries, particularly in South Asian countries like India, Pakistan, and Bangladesh. Extracted from the seeds of the mustard plant (Brassica juncea or Brassica nigra), this golden-hued oil is renowned for its distinctive pungent aroma and impressive nutritional profile.

While pure mustard oil faces regulatory restrictions as a cooking oil in the United States, Canada, and European Union due to its erucic acid content, it remains widely used for topical applications and therapeutic purposes. Meanwhile, mustard essential oil—produced through steam distillation—is approved by the FDA as a flavoring agent and offers similar health benefits.

This comprehensive guide explores eight evidence-based benefits of mustard oil and provides practical tips on incorporating it safely into your wellness routine.

Understanding Mustard Oil: Types and Composition

Before diving into the benefits, it’s important to distinguish between the two main types of mustard oil available:

Pure Mustard Oil: Obtained by cold-pressing or expeller-pressing mustard seeds, this oil contains all the natural compounds found in the seeds, including erucic acid. It’s primarily used for external applications in countries where it’s not approved for consumption.

Mustard Essential Oil: Created through steam distillation of mustard seeds, this concentrated oil is recognized as safe (GRAS) by the FDA for use as a flavoring agent. It contains beneficial compounds like allyl isothiocyanate but in different concentrations than pure mustard oil.

Both varieties are rich in monounsaturated and polyunsaturated fats, including omega-3 and omega-6 fatty acids, along with vitamins E and K.

1. Powerful Antimicrobial Properties

One of the most significant benefits of mustard essential oil lies in its ability to combat harmful microorganisms. Research has demonstrated its effectiveness against various bacterial strains that can cause foodborne illnesses and infections.

Laboratory studies have shown that mustard essential oil exhibits strong antibacterial activity against pathogens including Escherichia coli (E. coli), Staphylococcus aureus, and Bacillus cereus. These bacteria are commonly associated with food poisoning and skin infections.

In comparative studies with other essential oils, mustard oil frequently outperformed alternatives like thyme and oregano in inhibiting bacterial growth. Additionally, research indicates that mustard essential oil possesses antifungal properties, making it effective against certain mold species and fungal infections.

The antimicrobial action is primarily attributed to allyl isothiocyanate, a sulfur-containing compound that disrupts microbial cell membranes and inhibits their growth. While these findings are promising, it’s important to note that most evidence comes from laboratory studies, and more human research is needed to fully understand its antimicrobial potential in practical applications.

2. Natural Support for Skin and Hair Health

Mustard oil has earned a reputation as a traditional beauty enhancer, used for generations to nourish skin and promote lustrous hair. Its rich fatty acid profile and vitamin content make it an excellent emollient and conditioning agent.

For Skin Health: When applied topically, mustard oil may help improve skin barrier function and moisture retention. In South Asian cultures, it’s traditionally massaged onto newborns’ skin to strengthen the skin barrier and promote healthy development. The oil is also incorporated into homemade face masks and used to treat dry, cracked heels when mixed with natural waxes.

For Hair Care: Many people use mustard oil as a pre-shampoo treatment or hot oil massage for the scalp. Proponents claim it stimulates blood circulation to hair follicles, potentially promoting hair growth and reducing hair fall. The oil’s vitamin E content may help protect hair from oxidative damage and environmental stressors.

While anecdotal evidence supporting these beauty benefits is abundant, scientific research specifically examining mustard oil’s effects on human skin and hair remains limited. If you choose to use mustard oil topically, always perform a patch test first, as some individuals may experience skin sensitivity or irritation. Apply a small amount to your inner forearm and wait 24-48 hours to check for any adverse reactions.

3. Potential Pain Relief and Desensitization

Traditional medicine systems have long utilized mustard oil for pain management, particularly for joint pain and muscular discomfort. Modern research is beginning to shed light on the mechanisms behind these traditional uses.

The key active compound responsible for mustard oil’s pain-relieving properties is allyl isothiocyanate. This chemical interacts with specific pain receptors in the body, particularly TRPA1 receptors, which are involved in detecting inflammatory pain and thermal stimuli.

Animal studies have demonstrated that exposure to allyl isothiocyanate can desensitize these pain receptors over time, potentially providing relief from chronic pain conditions. One study found that mice given mustard oil experienced reduced sensitivity to pain stimuli, suggesting a desensitizing effect on pain pathways.

Furthermore, mustard oil is an excellent source of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid known for its anti-inflammatory properties. Research suggests that ALA may help alleviate pain associated with inflammatory conditions such as rheumatoid arthritis by reducing inflammatory markers in the body.

However, it’s crucial to exercise caution with topical application. Prolonged skin contact with pure mustard oil has been documented to cause chemical burns and severe skin irritation in some cases. Always dilute mustard oil with a suitable carrier oil like coconut, almond, or jojoba oil before topical application, and limit exposure time. If you’re considering using mustard oil for pain management, consult with a healthcare professional first.

4. May Support Cardiovascular Health

Heart disease remains the leading cause of death in the United States, making heart-healthy dietary choices crucial for disease prevention. Mustard oil’s unique fatty acid composition may offer cardiovascular benefits, though research presents mixed findings.

Favorable Fat Profile: Mustard oil contains approximately 60% monounsaturated fatty acids (primarily oleic acid), 21% polyunsaturated fats (including omega-3 and omega-6), and only 12% saturated fat. This ratio is considered heart-healthy, as monounsaturated fats have been associated with improved cholesterol levels and reduced cardiovascular risk.

Studies have shown that diets rich in monounsaturated fatty acids may help lower LDL (bad) cholesterol while maintaining or increasing HDL (good) cholesterol. They may also help reduce triglyceride levels, blood pressure, and blood sugar—all key risk factors for heart disease.

The omega-3 content, particularly ALA, adds another layer of cardiovascular protection. Research indicates that adequate omega-3 intake is associated with reduced inflammation, improved arterial function, and lower risk of cardiac events.

Research Findings: Some studies conducted in India have found that regular mustard oil consumption was associated with a lower risk of heart disease compared to other cooking oils like sunflower oil. However, other research has shown conflicting results, with some studies suggesting that high mustard oil intake may be associated with increased cardiovascular risk in certain populations.

These inconsistencies may be due to differences in oil quality, preparation methods, overall dietary patterns, or genetic factors affecting erucic acid metabolism. More controlled research is needed to definitively establish mustard oil’s effects on heart health in diverse populations.

5. Anti-Inflammatory Effects Throughout the Body

Chronic inflammation is implicated in numerous health conditions, from arthritis to cardiovascular disease to metabolic disorders. Mustard oil contains several compounds that may help combat inflammation through multiple pathways.

Traditional healing systems have long recommended mustard oil for inflammatory conditions. It’s been applied topically to relieve arthritis symptoms, reduce swelling, and ease respiratory inflammation associated with conditions like bronchitis and pneumonia.

The anti-inflammatory potential of mustard oil stems from several components:

Omega-3 Fatty Acids: The ALA content in mustard oil plays a crucial role in regulating inflammatory processes. Omega-3s help balance the ratio of pro-inflammatory to anti-inflammatory compounds in the body, reducing overall inflammatory burden and oxidative stress.

Bioactive Compounds: Animal research has shown that mustard seed consumption reduced inflammatory markers associated with psoriasis, an autoimmune skin condition characterized by chronic inflammation. The compounds in mustard seeds and oil appear to modulate immune system responses and decrease the production of inflammatory molecules.

Selenium and Magnesium: While present in smaller amounts, mustard oil contains trace minerals that support antioxidant enzyme systems and help neutralize free radicals that contribute to inflammation.

While topical application of diluted mustard oil is a common folk remedy for inflammatory pain, it’s essential to use it cautiously and never apply undiluted oil directly to inflamed or broken skin. If you’re dealing with inflammatory conditions, work with a healthcare provider to develop a comprehensive treatment plan.

6. Promising Anti-Cancer Properties

Emerging research suggests that compounds found in mustard oil may possess cancer-fighting properties, though it’s important to emphasize that this research is in early stages and conducted primarily in laboratory and animal settings.

Several studies have investigated the effects of mustard oil and its components on cancer cell growth:

Colon Cancer: Animal research found that rats fed pure mustard oil showed reduced growth of colon cancer cells compared to those fed corn oil or fish oil, suggesting potential protective effects against colorectal cancer.

Bladder Cancer: Studies have shown that allyl isothiocyanate, a key component of mustard oil, inhibited bladder cancer cell growth by approximately 35% and prevented cancer spread to surrounding muscle tissue in animal models. Test-tube studies confirmed that this compound could reduce bladder cancer cell proliferation.

Mechanisms of Action: The anti-cancer effects appear to work through multiple mechanisms, including inducing cancer cell death (apoptosis), preventing cancer cell division, and inhibiting the formation of new blood vessels that tumors need to grow (anti-angiogenesis). The sulfur-containing compounds in mustard oil may also enhance the body’s natural detoxification processes.

While these findings are encouraging, it’s crucial to understand that laboratory and animal studies don’t necessarily translate to human cancer prevention or treatment. Cancer is complex, and no single food or oil should be considered a cure or primary treatment. If you’re concerned about cancer risk or have been diagnosed with cancer, consult with an oncologist about evidence-based prevention and treatment strategies.

7. Culinary Applications and High Smoke Point

In regions where it’s approved for cooking, mustard oil is prized for its culinary properties, particularly its high smoke point and distinctive flavor profile.

Smoke Point Advantage: Pure mustard oil has a smoke point of approximately 480°F (250°C), making it suitable for high-heat cooking methods including deep-frying, stir-frying, sautéing, and roasting. When oils are heated beyond their smoke point, they begin to break down, producing harmful compounds called free radicals and losing their nutritional value.

The high smoke point is partly due to mustard oil’s composition—predominantly monounsaturated fats, which are more stable at high temperatures than polyunsaturated fats found in oils like flaxseed or walnut oil.

Flavor Profile: Mustard oil imparts a sharp, pungent flavor with nutty undertones. When heated, the intensity mellows, leaving a pleasant, slightly spicy taste that enhances vegetables, lentils, and meat dishes. In Bengali and Punjabi cuisines, mustard oil is essential for creating authentic flavor profiles in traditional recipes.

Important Regulatory Note: Despite these culinary advantages, pure mustard oil is banned for use as a vegetable cooking oil in the United States, Canada, and the European Union due to concerns about erucic acid content. Products labeled “for external use only” should not be consumed. Mustard essential oil, however, is approved as a flavoring agent in small amounts.

8. Traditional Remedy for Respiratory Symptoms

In folk medicine traditions, particularly in South Asia, mustard oil has been used as a home remedy for cold and flu symptoms, including congestion, coughing, and chest tightness.

Traditional Applications: Common methods include mixing mustard oil with camphor and applying it to the chest as a warming rub, or adding a few drops to hot water for steam inhalation. The strong vapors are believed to help clear nasal passages and ease breathing difficulties.

The warming sensation produced by mustard oil is due to its irritant properties, which increase blood flow to the applied area. Proponents believe this enhanced circulation helps loosen mucus and promotes expectoration.

Scientific Evidence: It’s important to note that despite widespread traditional use, there is currently no scientific evidence supporting mustard oil’s effectiveness for treating respiratory conditions. No clinical trials have demonstrated that it provides actual relief from cold symptoms or respiratory infections.

If you’re experiencing respiratory symptoms, particularly difficulty breathing, persistent cough, or chest pain, consult a healthcare provider for proper diagnosis and treatment. While mustard oil may provide a comforting warming sensation, it should not replace evidence-based medical care for respiratory conditions.

How to Use Mustard Oil Safely

If you’re interested in incorporating mustard oil into your wellness routine, understanding proper usage is essential for safety and effectiveness.

For Topical Use:

1. Choose the Right Product: Purchase food-grade or cosmetic-grade mustard oil from reputable sources. Check labels to ensure the product is intended for the purpose you have in mind.

2. Always Dilute: Never apply pure mustard oil directly to skin. Mix it with a carrier oil such as coconut oil, sweet almond oil, jojoba oil, or olive oil in a ratio of 1:3 or 1:4 (one part mustard oil to three or four parts carrier oil).

3. Perform a Patch Test: Before using mustard oil on large areas, apply a small amount of the diluted mixture to your inner forearm. Cover with a bandage and wait 24-48 hours. If you experience redness, itching, burning, or irritation, do not use the product.

4. Application Methods:

• For hair: Massage diluted oil into scalp and hair, leave for 30 minutes to 2 hours, then shampoo thoroughly
• For skin: Apply small amounts to clean, dry skin and massage gently until absorbed
• For massage: Warm the diluted oil slightly and use for body massage, avoiding sensitive areas

5. Limit Exposure: Don’t leave undiluted mustard oil on skin for extended periods, as it can cause chemical burns. Even diluted applications should be limited to a few hours at most.

For Culinary Use:

In the United States, only mustard essential oil approved as a flavoring agent should be used in food preparation, and only in very small amounts as directed by product labeling. Pure mustard oil marked “for external use only” should never be consumed.

Safety Precautions:

• Avoid use during pregnancy and breastfeeding without consulting a healthcare provider
• Do not apply to broken skin, wounds, or inflamed areas
• Keep away from eyes, nose, mouth, and other mucous membranes
• Discontinue use if irritation occurs
• Store in a cool, dark place away from heat and light
• Keep out of reach of children and pets

Potential Side Effects and Risks

While mustard oil offers numerous potential benefits, it’s not without risks. Understanding these can help you make informed decisions about its use.

Erucic Acid Concerns: Pure mustard oil contains 40-50% erucic acid, a monounsaturated omega-9 fatty acid. High intake of erucic acid has been associated with heart muscle damage (myocardial lipidosis) in animal studies, which is why regulatory agencies in many countries have restricted its use as a food oil.

Skin Irritation: Mustard oil is a known skin irritant. Prolonged contact with undiluted oil can cause redness, burning, blistering, and even chemical burns. People with sensitive skin or skin conditions like eczema should be particularly cautious.

Allergic Reactions: Individuals allergic to mustard seeds may experience allergic reactions to mustard oil, ranging from mild skin reactions to severe responses. If you have known mustard allergies, avoid all mustard products.

Photosensitivity: Some users report increased sun sensitivity after applying mustard oil to skin. Use sun protection if applying mustard oil to exposed skin areas.

Choosing Quality Mustard Oil

The quality of mustard oil varies significantly based on processing methods and sourcing. Here’s what to look for:

Cold-Pressed or Expeller-Pressed: These methods preserve more beneficial compounds compared to oils extracted using chemical solvents or high heat.

Organic Certification: Organic mustard oil is produced from seeds grown without synthetic pesticides or fertilizers, reducing your exposure to potentially harmful chemicals.

Proper Packaging: Look for oil packaged in dark glass bottles, which protect the oil from light-induced degradation.

Clear Labeling: Reputable products should clearly indicate whether they’re intended for external use only or approved for consumption, along with country of origin and processing methods.

Aroma and Color: Good quality mustard oil should have a pungent, characteristic mustard aroma and a golden to dark yellow color. Off smells or cloudiness may indicate poor quality or spoilage.

Mustard Oil vs. Other Oils: A Comparison

Understanding how mustard oil compares to other popular oils can help you make informed choices:

Mustard Oil vs. Olive Oil: Both are rich in monounsaturated fats and offer heart health benefits. However, olive oil has a lower smoke point (325-375°F for extra virgin) and doesn’t contain erucic acid. Olive oil is better researched and more widely available in Western markets.

Mustard Oil vs. Coconut Oil: Coconut oil is high in saturated fat, while mustard oil is predominantly unsaturated. For topical use, both have traditional applications for hair and skin health, though scientific evidence supporting these uses is limited for both oils.

Mustard Oil vs. Sesame Oil: Both oils are staples in Asian cuisines and have similar smoke points. Sesame oil contains more polyunsaturated fats and is less pungent. Neither contains erucic acid concerns like mustard oil.

The Bottom Line

Mustard oil presents an interesting case study in traditional wellness practices meeting modern science and regulation. While rich in beneficial compounds and possessing a unique fatty acid profile, its use is complicated by regulatory restrictions in many Western countries due to erucic acid content.

The potential benefits—from antimicrobial properties to anti-inflammatory effects, cardiovascular support to possible cancer-fighting compounds—are intriguing but require more human research to be definitively established. Most existing evidence comes from test-tube and animal studies, which don’t always translate to real-world human applications.

For topical use, mustard oil may offer benefits for skin and hair health when used appropriately and with proper precautions. Always dilute it with a carrier oil, perform patch tests, and discontinue use if irritation occurs.

If you’re considering incorporating mustard oil into your wellness routine—whether for culinary, therapeutic, or cosmetic purposes—consult with a healthcare provider, especially if you have existing health conditions, take medications, or are pregnant or breastfeeding. They can help you weigh the potential benefits against possible risks based on your individual circumstances.

Remember that no single food or oil is a miracle cure. Optimal health comes from a balanced diet, regular physical activity, stress management, adequate sleep, and appropriate medical care when needed. Mustard oil may be a valuable addition to a holistic wellness approach, but it should complement, not replace, evidence-based health practices.

Sources:

• National Center for Biotechnology Information (NCBI) – Research on antimicrobial properties of mustard oil
• USDA FoodData Central – Nutritional composition of mustard oil
• U.S. Food and Drug Administration – Regulations on mustard oil
• PubMed – Clinical studies on omega-3 fatty acids and inflammation
• American Heart Association – Monounsaturated fats and heart health
• National Cancer Institute – Research on anti-cancer compounds