According to Caroline Thomason, a registered dietitian based in Washington, D.C., fall spices are “like a cozy blanket for your meals.”

As the colder months approach, nutmeg emerges as one of the star spices. It’s versatile and adds a festive touch to a variety of dishes. Thomason enjoys incorporating nutmeg into both sweet and savory recipes, explaining that it “adds richness to soups and sauces.” Additionally, it boosts flavor without the need for added sugar or salt, making it a wholesome way to enhance meals.

Curious about nutmeg’s origins and potential risks of overconsumption? Experts have the answers to your questions.

What exactly is nutmeg?

This spice is derived from the seed of an evergreen tree that grows naturally in Indonesia, as detailed by Britannica. To create the ground nutmeg commonly found in stores, the seed is first cracked open, the outer shell is removed, and then the seed is ground into a fine powder.

The resulting nutmeg powder can enhance the flavor profile of a wide range of dishes, from desserts and sauces to meats and vegetables.

Can you use too much nutmeg?

“Nutmeg truly shines when used in small amounts, but it’s definitely a spice to be used sparingly,” cautions Thomason.

According to the American College of Emergency Physicians, consuming high amounts of nutmeg can be toxic. In 2022, there was a rise in nutmeg poisoning cases linked to the “nutmeg challenge” that went viral on TikTok, prompting young individuals to excessively consume nutmeg in a misguided attempt to “get a natural high.”

Thomason suggests keeping your nutmeg intake to below 2 teaspoons. Exceeding this could result in toxicity from a compound called myristicin, which health professionals warn can cause issues such as stomach problems, dizziness, and even hallucinations.

However, don’t let this discourage you from enjoying your favorite fall dishes. “Just sprinkling a bit into your meals is safe,” Thomason reassures. “A little here and there is perfectly fine.”