Many herbs and spices contain nutrients that have positive health benefits. They can be easily incorporated into your food, tea or used topically in oil form in a therapeutic way to aid the body and mind. 

A unique spice I’ve incorporated into my routine to help with pain and sleep is nutmeg.

Nutmeg has immense therapeutic applications and soothing properties. It contains magnesium, manganese, copper, b vitamins, zinc, and iron, to name a few.

Nutmeg is especially potent and packed with goodness. Just a pinch a day can help to regulate the body by triggering certain chemical reactions in the brain. 

Nutmeg can help with:


Drinking a glass of milk with a pinch of nutmeg is a go-to Ayurvedic remedy for de-stressing the body and mind and inducing sleep. This has been a practice since ancient times.

Nutmeg contains magnesium, which plays a role in supporting deep, restorative sleep by maintaining a healthy level of GABA, a neurotransmitter that promotes sleep. It is known to be helpful for improving insomnia.

Chronic Pain

Nutmeg contains anti-inflammatory properties that help with reducing inflammation, joint pain, and muscle pain and soreness. It is beneficial for conditions that inflammation is the root cause, such as arthritis.

Nutmeg is also a rich source of antioxidants, which help protect the body from conditions such as heart disease and liver disease.


When paired with a balanced diet, adding nutmeg can help optimize digestive health.

If you are experiencing bloating or gas, a pinch of nutmeg can help in the secretion of digestive enzymes that improve metabolism and bring relief. 

Nutmeg is rich in fiber, thereby helping to assist the peristaltic movement through intestinal pathways to ease the digestive processes. It can help protect against conditions like leaky gut syndrome.

Brain Health

Nutmeg was traditionally used as a brain tonic by the Greeks and Romans. It is known to help with concentration, ease fatigue, and can help to lift one’s mood. 

The compounds myristicin and elemicin offer mild sedative and anti-anxiety benefits by activating neurotransmitters serotonin and dopamine in the brain, which helps the body and mind to cope with stress. Myristicin is responsible for memory and concentration by stimulating the nerves in the brain and also inhibits an enzyme that contributes to Alzheimer’s disease. 

Research suggests that a nutrient found in nutmeg may help slow cognitive decline and promote the recovery of brain tissue following a stroke. 

Blood Pressure

Potassium, iron, and manganese, in nutmeg, are known for regulating blood pressure. Additionally, the stress-reducing properties help to relax the blood vessels. 


Nutmeg’s antibacterial and antimicrobial properties make it a detoxifying agent. 

Compounds present in nutmeg, eugenols, prevent tooth cavities, gum diseases, and bacteria in the mouth leading to bad breath. 


Anti-microbial and anti-inflammatory properties help skin health and can improve blackheads, acne, and clogged pores.

Equal parts nutmeg and honey and apply it on pimples. Wait 20 mins. Wash with cold water.

Can be used in scrubs with oatmeal and orange peel. Helps the skin glow, removes blemishes and acne. 

Hair growth

Helps keep the scalp clean and prevents dandruff and hair loss. 

Suggestions for adding nutmeg

  • Combine a pinch of nutmeg with milk or alternative milk (oat, almond, coconut, hemp, macadamia nut milk) and let the magic happen.
  • Sprinkle on top of coffee or tea.
  • Add a pinch to homemade soups, stews, and curries.
  • Ad a pinch to casseroles, pies, cakes, muffins. 
  • Purchase ground or whole nutmeg can be freshly ground with a Microplane. 

Recipe Recommendations: Versatile Nutmeg: 30 Sweet and Savory Recipes


Health Harvard

National Institute of Health

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