5 Health Benefits of Dill

Dill (Anethum graveolens L.) is an herb native to southwest Asia and the Mediterranean region. It’s also widely grown throughout Asia, Africa, Europe, Southern Russia, and the United States. Its leaves, seeds, and essential oil have numerous culinary uses.

Dill is a member of the celery family. It can taste citrusy and slightly grassy with notes of anise (licorice) and has been used in Ayurvedic medicine (Ayurveda) since ancient times. Ayurveda is a traditional medical system that uses a holistic approach to improve physical and mental health. It originated in India in the 2nd century BC.

Studies show that dill provides anti-inflammatory antioxidants—substances that can play a role in cell damage prevention or delay. When used medicinally, dill may offer benefits like cholesterol and diabetes management, as well as reduced period and labor pain. Most research focuses on dill supplements rather than fresh dill, but fresh dill still offers potential benefits.

1. Anti-Inflammatory Antioxidants

Like many other herbs and spices, some of dill's benefits are due to its antioxidant and anti-inflammatory effects. For example, dill, parsley, coriander, and thyme are rich sources of flavonoids. Flavonoids are natural plant pigments found in fruits, vegetables, and beverages like tea and wine.

Flavonoid antioxidants have been shown to offer several health benefits. They have anticancer, antioxidant, anti-inflammatory, and antiviral properties. They offer brain-protecting effects and immune support.

2. Cholesterol Reduction

According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death in the United States. Health risks increase as the amount of cholesterol in your blood increases. For example, high blood cholesterol increases your risk of heart disease and stroke.

Dill supplementation has been shown to reduce total cholesterol and low-density lipoprotein (LDL) cholesterol. LDL ("bad") cholesterol can cause fatty deposits called plaque to build up inside arteries, which can increase heart attack and stroke risk.

3. Diabetes Management

About 11.3% of U.S. adults ages 18 years or older have diabetes, and more than one in three have prediabetes. Chronic (long-term) diabetes increases the risk of conditions like dementia, heart disease, osteoporosis (bone loss), kidney damage, depression, and weakened immune function.

Supplemental dill has been shown to offer blood glucose-lowering effects and reduce the risk of diabetic complications. This is likely due to dill’s antioxidant properties, as well as its ability to change genes involved with blood glucose (sugar) and fat regulation pathways.

In one small study, 42 patients with type 2 diabetes were randomly assigned to either 3 grams of dill powder daily or a placebo (a sugar pill that doesn't have any effects on the body). Dill supplementation significantly decreased blood levels of insulin (a hormone that regulates blood sugar), total cholesterol, and LDL cholesterol. It also raised high-density lipoprotein (“good”) cholesterol. HDL carries cholesterol away from your arteries and back to your liver, where “bad” LDL is broken down and excreted from your body.

4. Period Pain

About 16-91% of people who menstruate experience dysmenorrhea (period pain ), and 2-29% have severe pain. Dill might reduce pain.

For example, one small study found that supplemental dill powder was as effective as a nonsteroidal anti-inflammatory drug (NSAID) called mefenamic acid at reducing period pain. NSAIDs work by stopping your body's production of a substance that causes pain and inflammation. However, other research found no consistent connection between dill supplementation and period pain.

5. Labor Pain and Anxiety

Several published studies have looked at the effects of various forms of dill on labor pain and progression, as well as anxiety during delivery.

Oxytocin is a hormone that decreases stress and promotes bonding. It also stimulates contractions during labor. Oxytocin is an FDA-approved medication for strengthening uterine contractions to support successful vaginal delivery.

One small study of 100 pregnant women compared the effects of boiled dill seed and oxytocin. Fewer people in the dill seed group experienced severe or almost severe levels of anxiety. Labor was also shorter in the dill seed group. This suggests that dill seed could be used as an effective treatment to reduce anxiety during labor and shorten the length of labor. It may also reduce Cesarean section (C-section) rates in people who are anxious about delivery.

Another study found that dill seed tea might reduce labor pain in the initial stages of labor without side effects to the pregnant person or fetus. Dill seed extract triggered the contraction of uterine tissue and decreased the duration and intensity of labor pain.

Nutrition of Dill

A little goes a long way when using dill in cooking, so it’s unlikely that you’ll consume a large quantity in a single serving of a meal or snack. Five sprigs of fresh dill provide the following:

• Calories: less than 1
• Fat: 0 grams
• Sodium: 0.61 mg
• Carbohydrates: 0 grams
• Fiber: 0 grams
• Protein: 0 grams

In larger quantities, dill provides a larger percentage of the daily need for vitamin C. One cup of fresh dill supplies 7.56 mg or 8% of the Daily Value. Vitamin C supports immune function and healing as well as healthy skin, bones, and connective tissue. Nutritionally, the key benefits of dill lie in its antioxidant content.

Risks of Dill

Dill is "generally recognized as safe" (GRAS) as a food by the U.S. Food and Drug Administration (FDA), though healthcare providers recommend avoiding medicinal forms during pregnancy. Most people tolerate dill, but allergic skin reactions have been reported, especially after contact with fresh dill.

Dill extract may theoretically have additive effects with several types of medications. In other words, it may increase their effectiveness, leading to possible side effects or complications. These medications include:

• Anti-diabetes drugs: Dill extract may increase the risk of hypoglycemia (low blood sugar).
• Herbs and supplements that lower blood sugar: This includes devil's claw, fenugreek, Panax ginseng, Siberian ginseng, and others.
• Lithium: Dill is thought to have diuretic properties, meaning it causes your body to lose fluid. Therefore, it could also theoretically affect proper doses of lithium, a drug that helps stabilize moods in mental health conditions like bipolar disorder.

Taking dill in medicinal amounts may decrease thyroid hormone levels and worsen symptoms of hypothyroidism (underactive thyroid). You should also avoid taking it at least two weeks before elective surgery.

All of these interactions are based on dill supplementation, not the small amounts of fresh dill you would use in cooking. 

Tips for Consuming Dill

Here are some tips on how to store and use dill.

Storage

You can keep fresh dill fresher for longer by doing the following:

• Place fresh dill in a glass with one inch of water
• Cover it loosely with a plastic bag to allow for air circulation
• Store it in the refrigerator for up to a week
• Change the water daily

You can also freeze fresh dill. Wash and dry it, then place it in a freezer wrap inside a freezer bag. It will be better in cooked dishes after being frozen.

Store dried dill in an air-tight container in a cool, dark place. It should last up to about six months when stored this way.

Cooking and Food Preparation

You can use fresh or dried dill to season foods like:

• Homemade vinaigrette made with extra virgin olive oil and lemon or apple cider vinegar
• Vegetable dip or a dressing for cucumber salad made with dairy-based or plant-based Greek yogurt  
• Cooked potatoes or potato salad
• Hummus
• Chilled protein salad made from chickpeas, tofu, beans, chicken, tuna, or salmon
• Blended soup (e.g., carrot or butternut squash) 
• Oven roasted beets or cauliflower
• Whole grains like quinoa and wild rice
• Pesto made with extra virgin olive oil, dill, garlic, sea salt, and nuts
  

Dried herbs are stronger than fresh herbs. Substitute about 1/4 tablespoon of dried dill for one tablespoon of fresh dill in recipes.

A Quick Review

Dill adds color, flavor, and aroma to culinary dishes. It also adds antioxidants and some vitamin C. As a medicinal supplement, various forms of dill—such as extracts, powders, and teas—may be beneficial for cholesterol reduction, diabetes management, period pain, and ease of labor and delivery.

Talk to your healthcare provider before using any type of dill supplement, and do not use dill medicinally if you're pregnant. If you think you may have a dill allergy, avoid the herb and talk with your provider about possible allergy testing.