Argan oil has become one of those ingredients that seems to be everywhere. Walk through any cosmetics section and you’ll find it in shampoos, moisturisers, serums, and hair treatments. Browse health food shops and you’ll see it sold as a cooking oil or dietary supplement. The marketing tends to be enthusiastic, which makes it worth asking: what does the actual research say?

What is argan oil?

Argan oil comes from the fruit of the argan tree (Argania spinosa), which grows almost exclusively in southwestern Morocco. The trees are so important to the region that UNESCO designated the argan forest a Biosphere Reserve in 1998. Local Berber communities have used the oil for centuries, both in cooking and traditional medicine.

The oil is extracted from kernels found inside the argan fruit. Getting to those kernels is laborious work. The fruit must be dried, the pulp removed, and then the extremely hard shell cracked to reach the kernels inside. Traditionally, this was done by hand, which partly explains why genuine argan oil costs significantly more than most vegetable oils.

The composition is what makes argan oil interesting from a health perspective. It’s rich in oleic acid (the same monounsaturated fat found in olive oil) and linoleic acid, along with relatively high levels of vitamin E and various phenolic compounds. These give it antioxidant properties that researchers have been investigating for potential health applications.

Culinary argan oil is made from roasted kernels and has a distinctive nutty flavour. Moroccans traditionally drizzle it over couscous or mix it with honey and almonds to make amlou, a breakfast spread. Cosmetic argan oil is pressed from raw kernels and has a much milder smell.

What does the research actually show?

I’ve gone through the clinical studies on argan oil. Some findings are genuinely promising; others need considerably more evidence before drawing conclusions.

1. Blood lipid regulation

This is probably the most studied application of dietary argan oil. The logic is straightforward: argan oil is high in unsaturated fatty acids, and replacing saturated fats with unsaturated ones generally improves cholesterol profiles.

A meta-analysis published in 2017 pooled data from five randomised controlled trials involving 292 participants [1]. Participants who consumed argan oil (typically 17-30 ml daily) showed reductions in total cholesterol, LDL cholesterol, and triglycerides compared to control groups. HDL cholesterol (the “good” cholesterol) increased.

The effect sizes were modest but statistically significant. That said, I’d note that most of these trials were short (4-8 weeks) and involved relatively small numbers of people. We don’t know whether the benefits persist with long-term use, or how argan oil compares to other heart-healthy oils.

My take: if you’re looking to improve your cholesterol through dietary changes, argan oil could be one option among several. It’s not a magic bullet, but the evidence suggests it’s at least moving things in the right direction.

2. Knee osteoarthritis

This one surprised me. Argan oil isn’t the first thing most people would think of for joint pain.

One randomised controlled trial from 2017 tested oral argan oil (30 ml daily) in 100 patients with knee osteoarthritis [2]. After eight weeks, the argan oil group showed significant improvements in pain scores, walking distance, and scores on the WOMAC knee function questionnaire compared to the control group.

The researchers attributed the effects to argan oil’s anti-inflammatory properties, specifically its vitamin E and polyphenol content. That’s plausible, though I’d want to see this replicated before getting too excited. A single trial with 100 participants is interesting but not conclusive. The lack of a placebo oil (rather than no treatment) also makes it harder to separate specific effects from placebo effects.

3. Stretch marks prevention

Stretch marks (striae distensae) are notoriously difficult to treat once they’ve fully formed. The dermis gets stretched and damaged, leaving those characteristic silvery lines. Prevention during pregnancy or rapid growth is generally more effective than trying to fix them afterwards.

A small study of 22 people prone to stretch marks found that a cream containing argan oil improved skin elasticity compared to baseline measurements [3]. The thinking is that keeping skin well-moisturised and elastic might reduce the severity of stretch marks when stretching does occur.

I should be clear about the limitations here: 22 people is a tiny sample size, and the cream contained multiple ingredients, not just argan oil. We can’t definitively say argan oil itself was responsible for the improvements. Still, as a moisturising ingredient with decent absorption properties, it’s probably not hurting anything.

4. Skin health and ageing

Two studies by the same research group looked at argan oil’s effects on skin in postmenopausal women [4, 5]. Both oral consumption and topical application improved measures of skin hydration and elasticity over 60 days.

Postmenopausal skin tends to thin and dry out due to oestrogen decline, so anything that helps maintain the skin barrier could theoretically slow visible ageing. The vitamin E and fatty acid content of argan oil make it a reasonable candidate for this application.

That said, both studies used the same 60 female participants, so they’re really reporting on a single population. The improvements were statistically significant but the clinical relevance (how noticeable the differences would be in practice) is harder to judge from the published data.

5. Burn wound healing

An animal study found that topical argan oil accelerated wound healing in rats with secondary burns [6]. The oil-treated wounds showed faster closure and contraction compared to untreated wounds.

This is preliminary work. Rats aren’t humans, and laboratory conditions aren’t the same as real-world burn care. Burns are also serious injuries that need proper medical treatment. I wouldn’t suggest anyone forgo standard burn care in favour of argan oil based on one rodent study. At most, this suggests argan oil might be worth investigating further as a complementary treatment.

6. Blood sugar regulation

Another animal study indicated that argan oil might help regulate blood glucose and reduce insulin resistance in diabetic rats [7]. The proposed mechanism involves the oil’s antioxidant content reducing oxidative stress, which contributes to insulin resistance.

Again, animal studies are a starting point, not a conclusion. We have no human trials specifically looking at argan oil and diabetes. If you’re managing blood sugar levels, there are interventions with much stronger evidence behind them.

Side effects of argan oil

For most people, argan oil appears to be safe. That’s true whether you’re using it on your skin, in your hair, or consuming it as food.

Topical use

Applied to skin, argan oil occasionally causes irritation, rashes, or breakouts in some individuals. This seems to be an individual sensitivity issue rather than a universal problem. The standard advice is to test a small amount on your inner arm before applying it to your face or larger skin areas. Wait 24 hours and check for any redness or itching.

People with oily or acne-prone skin sometimes find that argan oil (despite being marketed as “non-comedogenic”) makes breakouts worse. Others find it works well for them. Your experience may vary.

Oral consumption

When taken internally, reported side effects include nausea, bloating, loss of appetite, diarrhoea, and occasionally throat discomfort. These seem to be relatively uncommon and usually mild.

Allergic reactions are possible and can range from minor skin irritation to more serious symptoms. In rare cases, people have reported confusion, difficulty sleeping, general malaise, or mood changes, though these are unusual and may reflect allergic responses rather than typical side effects. If you experience any unusual symptoms after consuming argan oil, stop taking it and speak with your doctor.

Safety precautions (5 contraindications)

1. Nut allergies

Argan oil comes from a tree nut. If you have allergies to tree nuts, approach argan oil with caution. Cross-reactivity isn’t guaranteed, but allergic reactions ranging from skin rashes to breathing difficulties have been reported in people with nut sensitivities. If you have a history of nut allergies, consult an allergist before using argan oil internally or topically.

2. Pregnancy and breastfeeding

There simply isn’t enough safety data on argan oil use during pregnancy or breastfeeding. While the oil has been consumed traditionally in Morocco for centuries (including by pregnant women), clinical safety studies haven’t been conducted. If you’re pregnant or nursing, it’s reasonable to be cautious about concentrated supplements.

3. Liver or kidney impairment

We don’t have specific data on how argan oil is metabolised in people with compromised liver or kidney function. In the absence of safety information, people with these conditions should consult their doctor before adding argan oil supplements to their routine.

4. Storage considerations

Argan oil oxidises when exposed to light, heat, or air. Rancid oil not only loses its beneficial properties but may actually be harmful. Store argan oil in a cool, dark place and use it within its shelf life. If the oil smells off or has changed colour significantly, discard it.

5. Respiratory sensitivity

There have been rare reports of men developing rhinitis (runny nose) or conjunctivitis (eye irritation) when exposed to the smell of argan oil [8]. This appears to be uncommon, but if you notice respiratory symptoms around argan oil, you may have a sensitivity to its volatile compounds.

Practical considerations

If you’re thinking about trying argan oil, here are some things to keep in mind:

For dietary use: The studies showing cholesterol benefits used doses of 15-30 ml daily. That’s 1-2 tablespoons, roughly what you might use as salad dressing or drizzled over food. Culinary-grade argan oil has a distinctive nutty taste that works well with certain dishes but may not suit everyone’s palate.

For skincare: Cosmetic argan oil can be applied directly to skin or hair, or used as an ingredient in homemade treatments. A few drops go a long way. Some people use it as a leave-in hair treatment; others as a facial oil or body moisturiser.

Quality matters: Genuine argan oil isn’t cheap to produce. If you see very inexpensive “argan oil” products, they may be diluted with other oils or not be argan oil at all. Look for products with clear sourcing information and, ideally, certification that supports Moroccan cooperatives.

References

Haimeur A, et al. Argan oil prevents prothrombotic complications by lowering lipid levels and platelet aggregation, while improving iron deficiency status. Eur J Nutr. 2017; PubMed PMID: 29130532.
Essouiri J, et al. Effectiveness of Argan Oil Consumption on Knee Osteoarthritis Symptoms: A Randomized Controlled Clinical Trial. Curr Rheumatol Rev. 2017;13(3):231-235. PubMed PMID: 28699499.
Razzaque A, et al. Anti-Aging Potential of Argan Oil Preparation and Its Use in Cosmetic Products. Mediators Inflamm. 2016; PMC5019162.
Boucetta KQ, et al. The effect of dietary and/or cosmetic argan oil on postmenopausal skin elasticity. Clin Interv Aging. 2015;10:339-349. PMC4321565.
Boucetta KQ, et al. Skin hydration effects of argan oil in postmenopausal women: A randomized controlled study. Skin Res Technol. 2015;21(3):311-316. PMC4520377.
Zahra FF, et al. Influence of Argan Oil on Wound Healing of Burns in Rats. Pharmacogn J. 2016;8(2):191-196. PubMed PMID: 26978857.
Ould Mohamedou MM, et al. Argan oil exerts an antiatherogenic effect by improving lipids and susceptibility of LDL to oxidation in type 2 diabetes patients. Int J Endocrinol. 2011; PubMed PMID: 27161594.
Mouchès C, et al. Argan oil-induced rhinitis and conjunctivitis in men: a case series. Allergy. 2013;68(8):1058-1061.