Safflower Oil
Also known as: Carthamus tinctorius oil, Safflower seed oil, High-linoleic safflower oil
The light, linoleic-rich oil — a skincare favorite and heart-healthy cooking swap with a mostly outdated belly-fat claim.
In short
Safflower oil is pressed from the seeds of Carthamus tinctorius, an ancient thistle-family crop. Its standard profile is one of the highest linoleic-acid contents of any oil (up to 75–80%), which makes it light, fast-absorbing, and a favorite in skincare for barrier support without greasiness — with a notable 2012–2013 trial showing reduced total cholesterol in people with type 2 diabetes. A 2009 study claiming safflower oil reduced belly fat specifically gained enormous media attention, but the effect was small, unreplicated, and driven by a high-polyunsaturated diet rather than safflower magic. Cooking-wise it is a neutral, heart-healthier swap for saturated fats, though the usual omega-6 balance caveats apply.
- Seed oil of Carthamus tinctorius; 70–80% linoleic acid
- Light, fast-absorbing skincare oil; non-greasy emollient
- Trials: cholesterol improvements in type 2 diabetes
- 'Belly-fat burner' fame is overstated and largely unreplicated
What is Safflower Oil?
Safflower oil wears two hats. In skincare, it is the linoleic-rich lightweight — close to skin's own barrier lipids, absorbed without residue, and beloved in facial oils and cleansers. In the kitchen, it is a neutral high-heat oil with a solid cholesterol record. And in the supplement aisle, it is the protagonist of one of the most overplayed studies of the 2010s: the 'safflower burns belly fat' headlines, which took a small, unreplicated trial and ran a marathon with it. The oil is fine; the marketing was the problem.
Where it comes from
Natural sources
- Cold-pressed from safflower seeds (Carthamus tinctorius), cultivated since antiquity
- Standard profile: 70–80% linoleic, ~10–15% oleic, rich in vitamin E
- High-oleic cultivars exist for industrial frying
How it's made
Food oil, softgels (CLA products also derive from safflower), and cosmetic-grade oil.
What it does in products
Benefits
Skin moisturization and barrier support
strong evidenceHigh linoleic content supports ceramide synthesis and calms dry, irritated skin; clinical use in eczema-prone and acne-prone care is well established.
Cholesterol improvement
moderate evidenceTrials in type 2 diabetes found safflower oil improved HDL and reduced inflammation markers; replacing saturated fat with safflower oil improves lipid profiles generally.
Belly-fat reduction
emerging evidenceA single small 2009 trial reported trunk-fat reduction in diabetic women; the effect was minor and has not been convincingly replicated.
Side effects & safety
Safety considerations
- Safe as food and topical oil.
- None significant.
- Not for: Asteraceae/ragweed allergy
How it's used
In supplements
Not typically supplemented except as a CLA source; culinary use 1–2 tablespoons/day.
In skincare
1–20% in emulsions; usable neat as a facial oil for dry skin.
Regulatory status
- GRAS food oil; permitted in cosmetics.
- GRAS (generally recognized as safe) for food use.
- INCI name on cosmetic labels: Carthamus Tinctorius (Safflower) Seed Oil.
- Reviewed by CIR and found safe in cosmetics.
Popular products containing Safflower Oil
- DHC Deep Cleansing Oil — Olive-oil based cleanser family; safflower appears in many cleansing oilsDHC · Skincare
- Aveeno Daily Moisturizing variants — Safflower oil in moisturizer basesAveeno · Skincare
- Saffola Cooking Oil — Blended safflower-based cooking oilSaffola · Food
Product names and brands are shown for reference and belong to their respective owners.
Why skincare likes linoleic
Skin's ceramide 1 carries linoleic acid, and acne-prone skin shows depleted skin-surface linoleate. Safflower's 75% linoleic content makes it one of the richest dietary sources for barrier-relevant fatty acids — light enough for facial use where heavier oils would occlude.
The belly-fat study, honestly
The 2009 trial randomized diabetic women to safflower oil versus conjugated linoleic acid for 36 weeks. Safflower reduced trunk fat by a small amount (~1 kg) while CLA paradoxically increased some fat measures. Media amplified the finding into 'safflower burns belly fat.' Subsequent work has not reproduced a meaningful, safflower-specific effect. Conclusion: choose it for skin and cooking, not spot reduction.
Frequently asked questions
Is safflower oil comedogenic?
It rates low on comedogenicity scales (0–2) and is widely used in acne-friendly products, though individual responses vary.
Is safflower oil the same as CLA?
No — conjugated linoleic acid supplements are derived from safflower oil through processing, but the oil itself is not CLA. They are different products with different claims.
Can I cook at high heat with safflower oil?
Refined safflower oil has a high smoke point (~510°F/266°C), among the best for frying. Cold-pressed versions are better for dressings and low heat.
The bottom line
Safflower oil is a first-rate lightweight skincare oil and a heart-healthy cooking choice — just don't expect the belly-fat headlines to hold up.
References
- Safflower oil and cardiometabolic markers in type 2 diabetes. American Journal of Clinical Nutrition. https://pubmed.ncbi.nlm.nih.gov/19403635/
- Botanical oils in skincare: safflower and sunflower. PubMed. https://pubmed.ncbi.nlm.nih.gov/29423060/
- Safflower oil — composition and health effects. PubMed Central. https://pubmed.ncbi.nlm.nih.gov/31235550/