Annatto, also known as achiote, is a plant native to Central and South America. Its seeds are widely used as a natural food coloring and spice, but annatto also offers potential health benefits, from reducing oxidative stress to supporting heart and bone health.

1. May Help Reduce Oxidative Stress

Annatto seeds are rich in antioxidants, particularly bixin and norbixin, which give the plant its vibrant reddish-orange color. These compounds may help protect the body from oxidative stress—a condition linked to aging and chronic diseases like heart disease and cancer.

Although most studies showing antioxidant benefits have been in laboratory settings, the results are promising and suggest annatto may help reduce free radical damage in the body.

2. May Offer Antimicrobial Protection

Annatto contains natural compounds with antibacterial, antifungal, and antiparasitic properties, including flavonoids, tannins, and polyphenols. Extracts from annatto seeds and leaves have been shown to inhibit the growth of common bacteria like E. coli, Staphylococcus aureus, and Shigella dysenteriae.

Some research also points to its effectiveness against fungi such as Candida albicans and Aspergillus niger. However, the results vary depending on how the extracts are prepared, so more studies are needed to confirm these effects in humans.

3. May Support Heart Health

Annatto is a source of tocotrienols—a specific form of vitamin E—which may help reduce cholesterol and inflammation. One small study found that a daily supplement of 250 mg of annatto tocotrienols helped lower LDL cholesterol, total cholesterol, and triglycerides in people with elevated cholesterol levels.

The same study also showed reduced levels of inflammatory markers linked to cardiovascular disease, suggesting annatto may have heart-protective properties.

4. May Contribute to Stronger Bones

Tocotrienols in annatto may also benefit bone health. Early research in postmenopausal women with low bone density found that annatto supplements helped reduce bone breakdown and improve bone formation.

These effects are likely due to the antioxidant activity of tocotrienols, which may protect bone tissue from damage caused by oxidative stress.

5. May Ease Muscle Pain and Soreness

Some studies suggest that annatto may help reduce exercise-induced muscle soreness. In one trial, men who took a supplement containing annatto and ginger reported less soreness after performing intense leg exercises.

Another study found that combining annatto with ginger and devil’s claw helped reduce knee pain in recreational runners. These findings are early but suggest potential for athletic recovery support.

How to Use Annatto

Annatto seeds can be ground into powder, steeped into oil, or used as a natural dye or spice in foods such as:

  • Processed cheeses

  • Margarine and butter

  • Ice cream

  • Condiments and sauces

  • Sausages and soups

Annatto supplements are also available in powder, capsule, and liquid forms, often marketed for their vitamin E (tocotrienol) content.

Dosage Guidelines

Research studies have used doses ranging from 125 mg to 750 mg of annatto tocotrienols per day. There is no official recommended dosage, so it’s best to consult a healthcare provider to determine the right amount for your needs.

Is Annatto Safe to Use?

Annatto is generally considered safe when used in food amounts. Leaf powder supplements up to 750 mg per day have been used for up to a year without serious side effects in studies.

In rare cases, annatto may cause:

  • Constipation

  • IBS flare-ups

  • Allergic reactions

If you experience any of these symptoms, stop using the product and consult your doctor. Pregnant or breastfeeding individuals should speak with a healthcare provider before using annatto supplements due to limited safety data.

Potential Interactions with Medications

Annatto may interact with:

  • Diabetes medications (increasing the risk of low blood sugar)

  • Drugs metabolized by CYP1A1 enzymes (potentially reducing drug effectiveness)

  • Other blood-sugar-lowering herbs like bitter melon, fenugreek, and willow bark

Always discuss with your provider if you're taking medications or other supplements.

Can You Take Too Much Annatto?

There’s currently no evidence detailing the effects of high doses of annatto. To stay safe, follow the instructions on supplement labels and consult your healthcare provider before exceeding recommended amounts.

Possible Side Effects

Though rare, allergic reactions to annatto may include:

  • Hives or swelling of the face

  • Low blood pressure

  • Anaphylaxis

People with IBS may also experience worsening digestive symptoms such as bloating, diarrhea, and abdominal discomfort. If you notice these effects, avoid annatto-containing products.

A Quick Summary

Annatto is a colorful seed packed with antioxidants and tocotrienols that may support immunity, heart function, muscle recovery, and bone health. While the benefits are promising, most studies are early-stage, and more human research is needed.

Supplements made from annatto are available but should be used with caution, especially if you’re on medications or managing a chronic condition. Speak to your healthcare provider before adding annatto to your wellness routine.