Updated on - 30 Jan 2026
Choosing the right cooking oil can feel confusing, especially when you’re trying to make healthier choices for yourself and your family. Many people turn to mustard oil because it feels natural and trusted, but it’s easy to forget that even familiar ingredients can have downsides. If you use mustard oil often or are thinking of switching to it, this guide will help you understand how it may affect your health so you can make a confident, informed choice.
What are the side effects of mustard oil?
Despite its popularity, mustard oil can cause adverse effects if consumed or misused. Some potential side effects of mustard oil are as follows:
1. Allergic reactions
Mustard oil contains erucic acid, which can cause allergic reactions in some people. Itchy skin, redness or minor rashes may occur after use. Avoid using mustard oil if you are allergic to mustard seeds or other closely related plants, such as rapeseed.
2. Heart health risks
One of the most discussed side effects of mustard oil is its high erucic acid content. Excessive consumption of erucic acid may lead to cardiac issues, including myocardial lipidosis, which affects the heart muscles.
3. Digestive discomfort
Ingesting mustard oil in large quantities may cause stomach upset, diarrhoea or gastrointestinal discomfort. This is due to its natural pungency and the presence of isothiocyanates, which may irritate the digestive lining. If you have a sensitive digestive system, consume mustard oil cautiously.
4. Respiratory issues
When heated to high temperatures, mustard oil releases harmful fumes that could cause respiratory irritation. Prolonged exposure to these fumes may trigger coughing, throat irritation or breathing difficulties. Cook on moderate heat, ensuring good ventilation to avoid inhaling the fumes directly.
5. Skin-related side effect
Excess mustard oil can dry and irritate the skin, clog pores, cause acne, increase sun sensitivity and lead to dermatitis with redness or swelling when used undiluted.
Can mustard oil cause skin irritation or allergies?
Yes, mustard oil can irritate the skin, especially if you have sensitive skin. Its natural compounds may cause itching, redness or a burning sensation when applied directly. Some people may even experience allergic reactions like rashes or swelling.
If you have eczema, dermatitis or any existing skin condition, it’s important to be cautious, as mustard oil can worsen these issues rather than help.
Is mustard oil safe for cooking and consumption?
Mustard oil can be safe for cooking, but it depends on the type you use and how often you consume it. Raw mustard oil (kachhi ghani) contains erucic acid, which may affect heart health if eaten regularly.
In moderation, mustard oil does offer healthy fats and omega 3s. For everyday cooking, it’s better to choose refined, food grade mustard oil with lower erucic acid. Even then, avoid relying on it as your only cooking oil. Alternate it with other oils for balanced nutrition.
What happens if you use mustard oil in excess?
Using mustard oil in excess can lead to several issues. Its strong compounds and high erucic acid content may irritate the digestive system, causing stomach pain, cramps or diarrhoea. Long term, high erucic acid levels may contribute to fat buildup in heart muscles and affect cholesterol or blood pressure. Since mustard oil is calorie dense, regular overuse can lead to weight gain and may interfere with thyroid function.
Applying too much on the skin can cause rashes, redness or allergic reactions, and may lead to tanning or dark spots when exposed to sunlight.
Does mustard oil affect heart health?
Mustard oil can be good for heart health. Here's how it helps the heart:
- Rich in good fats: It has monounsaturated and polyunsaturated fats that reduce bad cholesterol (LDL) and increase good cholesterol (HDL)
- Reduces inflammation: Compounds like omega-3 fatty acids and alpha-linolenic acid help reduce swelling in blood vessels and improve blood flow.
- Free from trans fats: Mustard oil doesn't contain trans fats, which are known to clog arteries and increase the risk of heart disease.
- Improves heart function: it may lower blood pressure and reduce fat buildup in arteries, supporting better circulation.
Moderation is important because high erucic acid content may affect heart muscles over time.
Can mustard oil be harmful for infants or pregnant women?
Mustard oil can be harmful for both infants and pregnant women as it contains compounds which can cause problems during these sensitive stages:
- For pregnant women: The high erucic acid content can interfere with fat metabolism and chemicals like allyl isothiocyanate may cause discomfort or other side effects, potentially affecting the developing baby.
- For infants: Mustard oil can damage a baby’s delicate skin barrier, causing rashes, irritation, allergies or blisters with repeated use. Experts recommend using mild baby oils specifically designed for infants’ sensitive skin.
What are the alternatives to mustard oil for daily use?
There are several healthy and flavourful alternatives to mustard oil, depending on how you cook:
- For daily cooking and frying: Groundnut oil, sunflower oil, rice bran oil, rapeseed (canola) oil.
- For dressing and low-heat cooking: Olive oil, avocado oil.
You can also use coconut oil and ghee for specific dishes. Choose cold-pressed oils whenever possible, as they retain more nutrients and flavour. Using a combination of oils helps provide a variety of nutrients and healthy fats.
When should you consult a doctor for reactions related to mustard oil?
Mustard oil can cause allergic reactions in some people. You should seek medical help immediately if you experience:
- Trouble breathing, wheezing or a tight throat.
- Swelling on the face, lips, tongue or throat.
- Dizziness, fainting or a fast heartbeat.
- Stomach pain, nausea, vomiting, diarrhoea after eating food made with mustard oil.
If you suspect an allergic reaction, call for emergency assistance immediately. In such situations, having health insurance for family can be a big relief. It helps cover medical expenses and ensures quick access to care, allowing you to focus on recovery without stress.
Conclusion
Mustard oil can be a healthy and flavourful choice, but using it without awareness can have consequences for your health. The key is balance; knowing how much to use, which type to choose and when to seek medical advice if issues arise. Being mindful about these factors protects your body and your family.
Pairing this caution with good health insurance ensures that even unexpected reactions don’t become a burden. Thoughtful choices allow you to enjoy mustard oil safely while supporting long-term well-being.
FAQs
1. Is it safe to mix mustard oil with other oils?
Yes, mixing mustard oil with neutral oils like sunflower or rice bran oil can help balance its strong flavour and reduce the potential impact of erucic acid. This makes it milder for regular use and easier on digestion, while still retaining some of its nutritional benefits.
2. How can I use mustard oil safely for cooking and skin?
For cooking, always choose food-grade or refined mustard oil and avoid using it as your only cooking oil. Limit the quantity in daily meals to enjoy its benefits without overloading on erucic acid. For skin application, it’s important to perform a patch test first and, if needed, mix mustard oil with a carrier oil like coconut or sunflower oil to reduce irritation.
3. Does heating mustard oil change its effects?
Yes, overheating mustard oil can break down its nutrients and release fumes that may irritate the eyes or throat. It is safest to heat mustard oil only until it starts to smoke lightly. This preserves its nutritional value and reduces potential harmful effects.
4. Who should be extra careful when using mustard oil?
People with asthma, heart or liver problems, pregnant or breastfeeding women, and parents applying it on infants should be particularly cautious. Consulting a doctor before use is advisable, as certain compounds in mustard oil can trigger reactions or worsen existing health conditions.
5. Can mustard oil affect blood pressure?
While mustard oil contains healthy fats that can support heart function in moderation, excessive use or frequent consumption of raw mustard oil high in erucic acid may contribute to elevated blood pressure and fat buildup in heart muscles. It is best to use it in controlled amounts and alternate with other oils for heart health.
6. Does mustard oil interact with medications?
Mustard oil may interact with certain medications, especially blood-thinning or heart-related drugs, due to its omega-3 fatty acids and erucic acid content. If you are taking regular medication, it’s best to consult your doctor before adding mustard oil to your diet or applying it on the skin.
7. Can mustard oil be stored long-term?
Mustard oil should be stored in a cool, dark place to maintain freshness. Raw mustard oil has a shorter shelf life and can develop a strong, rancid smell if kept too long, while refined mustard oil lasts longer but should still be used within a few months after opening. Proper storage helps preserve its flavour and nutritional value.
8. Are there healthier alternatives to mustard oil for children?
Yes, mild oils such as olive oil, rice bran oil or coconut oil are safer options for children. These oils are gentler on a child’s digestive system and delicate skin, while still providing essential healthy fats needed for growth and development.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.