The Top 5 Science-Backed Health Benefits of Nutmeg
Nutmeg might be sitting quietly in your spice rack, but this little seed packs a serious punch when it comes to your health. From knocking out stress to helping you sleep deeper, nutmeg is more than just a baking ingredient. It is a natural remedy backed by science.
Here are 5 ways nutmeg can boost your health, especially if you are trying to relax, sleep better, or find calm after a hectic day:
Nutmeg Helps You Sleep Naturally
This spice contains compounds like myristicin and elemicin that work with your brain’s GABA system. GABA is a neurotransmitter that helps slow your brain activity so you can relax and fall asleep. These compounds don’t just make you drowsy. They help you actually stay asleep.
Researchers have found that these compounds calm the nervous system. That is why many people turn to nutmeg when they are tossing and turning at night. Just a small dose can lead to better sleep without the grogginess of sleeping pills.
Calms Anxiety and Cuts Stress
Nutmeg doesn’t just knock you out. It also helps keep your mind clear and calm. It can lower cortisol, the hormone that spikes when you are stressed. At the same time, it helps boost serotonin, which keeps your mood in check and your thoughts from racing.
Mareefe / Pexels / Researchers suggest that nutmeg can lower cortisol and boost serotonin, reducing anxiety and boosting your mood.
That combo makes nutmeg a great option if anxiety is keeping you up. In traditional medicine, it is often used to quiet mental chatter and balance emotions. A little bit at night can help shift your mind into sleep mode without the tension.
Supports Your Sleep Cycle
Magnesium is the quiet hero of sleep, and nutmeg delivers a dose of it. It helps your body make melatonin, the hormone that controls when you feel sleepy and when you wake up. Nutmeg helps fill in that gap, especially if your schedule is off or your sleep is broken.
Instead of relying on sleep aids, many people use nutmeg to reset their internal clock. If you are waking up at odd hours or struggling with jet lag, nutmeg can gently guide your body back to a regular sleep pattern.
Soothes Digestion and Prevents Sleep Disruptions
Nutmeg can also help when an upset stomach is the reason you can’t sleep. It has natural carminative properties, which means it helps with gas, bloating, and digestive cramps. These are common sleep blockers that often go ignored.
When mixed with warm milk, nutmeg’s gut-calming effects get even stronger. The milk adds tryptophan, a natural precursor to serotonin and melatonin, while nutmeg relaxes the gut and mind.
Freepik / Nutmeg has anti-inflammatory benefits that reduce pain from issues like arthritis, which can keep you up at night.
Fights Inflammation and Oxidative Stress
Ongoing inflammation and high levels of oxidative stress can mess with your sleep. Nutmeg has antioxidant compounds like myristicin that help clean up free radicals, which are harmful molecules that wear down your body over time.
So, instead of focusing only on the mind, nutmeg helps your whole body get into a more restful state.
How to Use Nutmeg for Better Sleep
One of the easiest ways to use nutmeg is in warm milk. Heat a cup of milk, stir in about 1/8 teaspoon of freshly grated nutmeg, and drink it 30 minutes before bed. If you want a little sweetness, you can add almonds or a date.
You can also use nutmeg in aromatherapy. Diffuse nutmeg essential oil in your room before bed to create a calming atmosphere. Or, mix it into an herbal tea with chamomile or cinnamon for a soothing nighttime drink.