Moroccan Argan Oil
Also known as: Moroccan Argan Oil, Argan Oil, Argania spinosa kernel oil
Overview
Argan oil is derived from the kernels of the Argan tree (Argania spinosa), which is native to Morocco. Rich in essential fatty acids, particularly oleic (43%) and linoleic (36%) acids, and packed with antioxidants like tocopherols and squalene, argan oil has been traditionally used for both culinary and cosmetic purposes. Its emerging popularity is attributed to potential health benefits that may include cardioprotective effects and skin nourishment. Despite moderate research maturity, several studies suggest its positive impact on lipid profiles and antioxidant capabilities, although more high-quality clinical trials are necessary to validate these effects.
Benefits
Argan oil offers several evidence-based health benefits. A meta-analysis demonstrated that supplementation can significantly improve cardiovascular health by reducing total cholesterol by an average of -16.85 mg/dl and LDL cholesterol by -11.67 mg/dl, while increasing HDL cholesterol by 4.14 mg/dl. It also promotes antiatherogenic effects through increased Apo A levels and decreased Apo B levels. Additionally, its antioxidant and anti-inflammatory properties are attributed to its high concentration of tocopherols and squalene, making it beneficial for those with cardiovascular risks or seeking antioxidants. The effects on lipid profiles have a significant clinical impact and are most often observed after two weeks of regular supplementation.
How it works
The primary mechanism of argan oil’s effects involves its unique fatty acid composition and antioxidant content, which play a significant role in lipid metabolism and the reduction of oxidative stress. By modulating lipid profiles and helping to decrease inflammation, argan oil interacts with body systems involved in cardiovascular health, although specific molecular targets have not been clearly identified. Its bioavailability is generally good due to the nature of its fats, enhancing absorption when consumed with other dietary fats.
Side effects
Argan oil is generally considered safe for consumption in moderate amounts. Common side effects reported (though <5%) include gastrointestinal upset, particularly at high doses. Rare side effects such as allergic reactions or skin irritation can occur in sensitive individuals, but such instances are uncommon (<1%). There are potential drug interactions with anticoagulants or lipid-lowering medications, warranting caution in individuals taking such drugs. Pregnant or breastfeeding women are advised to consult healthcare providers before supplementation. Overall, while side effects appear minimal, individuals should remain vigilant, especially those with allergies or on medication.
Dosage
Recommended dosages of argan oil typically range from 15 to 30 mL (1-2 tablespoons) per day, often taken with meals to enhance absorption. While a minimum effective dose is not firmly established, these amounts are in line with other edible oils. Caution should be exercised to avoid excessive consumption, which may cause gastrointestinal discomfort. There are no defined upper limits, but it's advisable to individualize dosing based on dietary context and individual health considerations. Form-specific recommendations indicate its use in culinary applications or as a dietary supplement in capsule form.
FAQs
How can I incorporate argan oil into my diet?
Argan oil can be drizzled over salads, used as a cooking oil, or taken as a supplement in capsules for culinary and health benefits.
Are there any known interactions with medications?
Argan oil may interact with anticoagulants and cholesterol-lowering medications; consult a healthcare provider before using it if on such medications.
What is the shelf life of argan oil?
When stored properly in a cool, dark place, argan oil can last up to 2 years; check for rancidity before use.
What results can I expect from taking argan oil?
Regular use of argan oil may help improve lipid profiles and provide antioxidant benefits, contributing to better cardiovascular health.
Is argan oil a cure for heart disease?
Argan oil is not a cure-all for cardiovascular diseases; it's best used as part of a balanced diet and healthy lifestyle.
Research Sources
- https://onlinelibrary.wiley.com/doi/10.1002/ptr.5959 – This meta-analysis involved 292 participants and found significant reductions in total and LDL cholesterol alongside an increase in HDL cholesterol after at least two weeks of argan oil supplementation. The study highlights the oil's potential cardiovascular benefits.
- https://pubmed.ncbi.nlm.nih.gov/21054392/ – This systematic review covered 317 participants and indicated that argan oil increased Apo A and decreased Apo B levels, suggesting its antiatherogenic effects. However, it noted the low quality of many included studies.
- https://ijns.sums.ac.ir/article_47130_03002fc2a3f40a0a38361d44d6b9d1d1.pdf – This review discusses the potential cardioprotective, antidiabetic, and antiproliferative effects of argan oil. Despite promising findings, it stresses the need for more clinical evidence regarding these alleged pharmacological benefits.
- https://pubmed.ncbi.nlm.nih.gov/12548113/ – This article evaluates the antioxidant properties of argan oil and its nutritional profile, concluding that while it has significant benefits, more extensive clinical trials are needed for concrete claims.
- https://pubmed.ncbi.nlm.nih.gov/29130532/ – This study identifies the rich nutrient composition of argan oil and its potential health benefits. It emphasizes the need for continued research to confirm these effects in clinical settings.