These Health Benefits of Blackstrap Molasses May Surprise You

Blackstrap molasses is the key to making your baked beans taste so delicious, but did you know it's also good for your health? See the list.

You probably have a jar of molasses in your pantry or kitchen cupboard—it’s the key ingredient in your baked beans and other recipes, giving them that rich, signature flavor and sweetness. But did you know Blackstrap molasses is a type of molasses that contains an abundance of vitamins and minerals that are good for your health? Check out these surprising health benefits!

How is Blackstrap Molasses Made?

Blackstrap molasses is a by-product of the sugar cane refining process, where sugar cane is crushed to extract the sweet juices which are then boiled. The result is molasses in varying degrees of color, thickness, and sweetness. See video, below!

Types of Molasses

Basically, molasses is categorized by how many times the syrup was boiled, and sugar extracted. Molasses is extracted during the first (light), second (dark), or third stage (blackstrap) of boiling. Blackstrap is the darkest, thickest, and most concentrated molasses. It has a robust, bittersweet flavor in comparison to the sweeter light and dark varieties so it’s best used in savory recipes rather than sweets. Blackstrap molasses is also the most nutritious as it contains more essential vitamins and minerals than the other types of molasses. That extra boil concentrates those nutrients.

What Is Unsulfured Molasses?

You’ll also see sulfured or unsulfured varieties. Sulfured means sulfur was added during sugar production to keep the raw sugar cane fresh, kill unwanted bacteria, and whiten the sugar crystals. However, many cooks prefer to use unsulfured molasses to avoid any unpleasant aftertaste. Because molasses isn’t quick to spoil, preservatives aren’t necessary. Unsulfured molasses is also free of sodium dioxide, a preservative and a known allergen.

12 Health Benefits of Blackstrap Molasses

Did you know that there’s another way to keep the doctor away besides an apple a day? It turns out that a spoonful of blackstrap molasses might just do the trick, and it’s not just because of its iron content (one tablespoon contains about 20% of the daily value). Blackstrap molasses is also rich in natural calcium, magnesium, and potassium, as well as manganese, vitamin B6, and selenium. And the best part? One tablespoon has only 42 calories! Check out more amazing health benefits below:

1. Healthy Hair—The anti-aging antioxidants selenium, manganese, and zinc in blackstrap molasses work from the inside out to soften hair, reduce hair loss and graying hair. Take a tablespoon of blackstrap molasses daily for a healthy head of hair.

2. Arthritis Reliever—The anti-inflammatory properties in blackstrap molasses ease the discomfort and symptoms of arthritis by reducing swelling, joint inflammation, and pain.

3. Promotes Strong Healthy Bones—Its rich supply of calcium supports healing and improves bone and connective tissue health.

4. Brain Booster—The calcium, magnesium, and B vitamins in blackstrap molasses fight fatigue, anxiety, and stress while enhancing brain function, mood, and focus.

5. Prevents Anemia—Because blackstrap molasses contains iron, it helps produce hemoglobin and red blood cells to prevent anemia.

6. Stabilizes Blood Sugar Levels—Its low glycemic index naturally slows glucose and carbohydrate metabolism, producing less insulin. It’s a healthier choice than refined sugar, especially helpful for people with diabetes.

7. Menstrual Relief—The iron, magnesium, and calcium in blackstrap molasses help reduce menstrual cramps and symptoms of PMS.

8. Healthy Skin—Use topically to soften and exfoliate the skin. Its lactic acid content can treat acne, eczema, and other skin conditions. To apply, wet the face and pat blackstrap molasses directed on the skin. Leave for five minutes before removing with a warm, wet cloth.

9. Digestion Aid—If you’re feeling over-full after a big meal, a spoonful of molasses might be the remedy as it stimulates digestion.

10. Constipation Remedy—Blackstrap molasses is a natural stool softener and prevents constipation.

11. Increases Stamina and Energy—Feeling sluggish? Consume a spoonful of blackstrap molasses to boost energy.

12. Natural Sleep Aid—When taken at bedtime, the calcium and magnesium help the body relax and promote restful sleep. Many people mix a tablespoon with warm milk (dairy or non-dairy) for a delicious sleepy-time drink.

It’s no surprise that this high-antioxidant superfood has been used for generations as a home remedy and dietary supplement for a variety of health and nutritional benefits. Nutritionists recommend taking one tablespoon a day to reap these benefits.

Does Molasses Go Bad?

An opened jar of molasses that’s been tightly closed after each use can last about a year. The key to prolonging shelf life is to keep the lid sealed tightly when not in use. Discard at first sign of mold, off-taste, or odor. Refrigeration is not necessary. If you choose to refrigerate, allow the jar to sit at room temperature before using, to make it easier to pour. And buy 100% organic, when possible.

Not Just for Humans!

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Blackstrap molasses is great for animals, too. For generations, livestock farmers have used it in cattle, goat, and sheep feed to stimulate the appetite, increase energy, and as a dietary supplement. Your local feedstore most likely carries livestock feed enriched with molasses.

Additionally, dry powdered blackstrap molasses can be used to make compost teas that enrich organic and hydroponic gardening plants and garden soil naturally.

Check out the unusual story of the Great Molasses Flood of 1919!

A fascinating look at how molasses is made, the old-fashioned way!
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Deborah Tukua

Deborah Tukua is a natural living, healthy lifestyle writer and author of 7 non-fiction books, including Pearls of Garden Wisdom: Time-Saving Tips and Techniques from a Country Home, Pearls of Country Wisdom: Hints from a Small Town on Keeping Garden and Home, and Naturally Sweet Blender Treats. Tukua has been a writer for the Farmers' Almanac since 2004.

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If you can’t find blackstrap will fancy molasses do the same for you?


If blackstrap molasses is “rich” in Vitamin B (Biotin), then reconsider consuming Blackstrap molasses regularly. Lab test results from a blood draw gave me a warning that excess Biotin (vitamin B6) may increase the following: T-3/T-4 levels (thyroid related hormones), and thirst, insomnia, and urination. Notice whether your vitamin supplement contains more than 100% RDA (“Recommended Daily Allowance)” per Serving Size; Also notice how many capsules (or whatever unit-of-measure) equals their “serving size.” Be aware that a Vitamin B “Complex” may contain “Biotin” without identifying it as Vitamin B-6 — and may contain an excessive amount of Biotin/B6 (far more than 100% RDA per serving size). Also consider the amount of Biotin/B6 you’re already consuming regularly (by way of cereals, wheat products, vitamin-fortified products, and more). I only boost my Vitamin B-6/Biotin intake (keeping the dosage at a minimum) when I feel sluggish, and/or my pulse is lower than normal. I won’t be adding Blackstrap molasses to my daily coffee. I really like ginger molasses cookies, so I’ll read the bakery labels from now on.

Grandma’s little girl

I’ve been taking black trap molasses scent my grandmother years n now that I’m a grandmother I share this with my grandchildren n yes still have my beautiful salt n pepper full hair still 5 feet 6 tall n I look pretty healthy for a grandma


I had muscle pain in my quadriceps after a hard workout one time, I drank some molasses and within 5 days the pain disappeared!


Wow I’m so excited nd happy to hear about the benefits of black strap molasses.I didn’t know that it’s so powerful.I got a bottle in my cupboard which was used by my late husband nd he was very healthy bt I think it has expired cos is there since 2020. I’m so thrilled that I’m gonna buy myself a bottle for my health Nd this gray hair.Thanks a million for all the good comments about this revelation.


Do the pills work the same?


I’m taking it everyday to combat premature grey hair. I have only taken it for a few months so my hair hasn’t changed yet but other strange benefits I’ve noticed are better skin and way more energy. I had a flaky rash on my back for about 8 years that completely went away. I believe it was the molasses because I’m not taking anything else!


Apple dip recipe
1/3 cup blackstrap molasses
1/3 cup tahini butter (made from finely ground sesame seeds)
Stir patiently until blended. Dip sliced apples in (skin on, washed, is healthier if you don’t mind the texture). Peanut butter or other nut butters can be substituted, but tahini and molasses somehow makes the best taste and texture blend. These two ingredients make for plenty of flavor and health, but you could add spices if you’d like (cinnamon, nutmeg, cloves, cardamon, etc.)


This sounds wonderful. I’m going to try it. Thanks!

Freda Grusmark

Will Black Strap Molasses help my restless leg syndrome? And would I need any other supplements with it?


I take a good magnesium supplement before bed which helped stop my RLS.

Sandy Lennander

Can you bake cookies with black strap molasses and get the same health benefits?


I make cookies all the time with Black strap molasses along with peanut butter chips. It’s so good and so healthy. It taste like chocolate which I’m allergic to. So it’s a win win for me. I recently poured it over vanilla ice cream and it’s heavenly.

Last edited 1 year ago by Yvette
jackie jazz

This is a great article. I have anemia and connective tissue disorder. Will BSM help with Anemia and hair loss? Really?

Susan Higgins

Give it a try!



Last edited 2 years ago by Sally

Most definitely

Razzia Upadhey

Will you still have the same health benefits if you spread the spoon of molasses during the day in different drinks?

Susan Higgins

Hi Razzia, absolutely! It doesn’t have to be taken all at once.

Mary Too

Where can I find black strap molasses here in Kenya?


The gallon bottle is $22 on Amazon!


Check out Golden Health Watch on FB or call 0755715697


Molasses did shrink a lump my daughter had in her breast it work miracles

Lorie Kerr

Where can I find blackstrap molasses?

Miriam Bodwell

I don’t know where you are from but i found it at my grocery store…it is also on Amazon


Is blackstrap molasses good for immune booster because I have covid 19 I need to boost my immune system

Miriam Bodwell

Good luck my friend….please take care of yourself and be as lazy as you can and rest.

Matladi Moloto

Hey dear iam 30 years old can i use molasses.

Susan Higgins

Of course! Molasses knows no age limits!

Anthony davis

This my first time reading the benefits of molasses I firmly believes in herbal medicine, so from now on I will start this habit, a tablespoon a day will keep the doctor away, thanks much for the info: the great molasses

Susan Higgins

Glad you enjoyed it, Anthony!

Anthony davis


Joyce Rhine

I’ve been feeling more tired lately, decided to start taking a tablespoon as day and see if it helps. After reading all everyone’s messages I think I made the right decision. Thank you


Hi, will its health benefits minimize when it is is added to hot drinks or foods? I ask as heat can change the levels of nutrients sometimes? So is it best to eat it out of the jar or or in my tea/coffee?
Also how long before one might see any results with regards to pain caused by arthiritis?

Susan Higgins

Hi Sarah, no, heat will not change the iron content or its effectiveness. Many just take a spoonful or mix it in something. Your body will start to appreciate the benefits asap.


Now I know my my hair is not turning gray very fast, I add BSM to my cereal almost every day. Do you I u know what type of iron is in BSM?

Susan Higgins

Hi Chris, blackstrap molasses is a source of ‘non-heme’ dietary iron amongst other plant sources including pulses, lentils and dark leafy greens.


Thanks for sharing this video and the benefits of molasses I love it

Sandi Nardi

I’m curious about being told that blackstrap molasses helping psoriasis. My husband’s hands are split and he’s in pain. Will it help topically?


Look on youtube


If black strap molasses did not work on your husband’s psoriasis, you can try the only thing that works on my hand eczema (from Mycotoxicosis, systemic mold toxicity). A prescription cream had worked, but, as doctors warned, thinned my skin (that can cause permanent, painful damage). But Plain Liberté Kefir from the grocery store works best with no side effects. Homemade kefir (grains) did not work. Shake it up well, drink some, within a day of opening there should be a thicker paste form under cap and bottle neck. Smear on like lotion and dry, leave it on, let flake off (messy, but soothing and effective). I drink it too, 1/3 cup a day, as it’s a good probiotic to repair long term damage from antibiotics. Chuckling Goat Kefir (UK) has similar anecdotal reports for healing skin problems. Apparently some kefirs are more effective than others. If neither brand is available, you might have to try a few kinds. Best wishes to you both.

Adebayo Eta Folakemi

Thanks for these articles, just learning though, but where can I get this black strap molasses? Thanks

Sandi Duncan

Good Morning,
You should be able to find it at your local grocery stoe or healthstore. If not there then a search online might help.

Jones Onunwa

Depends on where you live, but if you are a Nigerian resident, Adamawa State is the best place to get BSM.

Thomas L Painter

Hey! Deborah Who knew,I just eat it every so often. I am 71 years old. a retired Heavy equipment operator. Black Strap boot straps, carried me through 50 years of hard, loud and smoky route to building America. Your artical stunned me . Now I have an anwser for my doctor why I only come in once a year. I’m going to kick it a notch there still 30 more healthy years ahead of me.
Lester T Keep up the great research and imforming articals

Susan Higgins

Glad you enjoyed the article.

Marianne c

Fascinating information, I had no idea – thanks!


Great article

Susan Higgins

Glad you enjoyed it, Darleene!

Susan Higgins

Yes, it’s pretty interesting.


I only use it in cookies


#’s 11 & 12 sort of cancel out each other – one for energy boost, one for help to relax/sleep?


They don’t necessarily cancel out each other. In my experience, royal jelly has similar effects. I’ve found that it provides energy when I need it, yet helps me sleep. Most peculiar.

Susan Higgins

It seems to know, right, Wayne?

charity charo

Nice to know the good benefits of blackstrap molasses


I’ve always enjoyed the taste of molasses-straight from the jar. I was not aware of all the benefits-very good article, as usual! Thanks!

Susan Higgins

Hi Rose, we’re glad you enjoyed the article! Stay healthy!

Mary Jane

Wow! wonderful!

Abigail Jane

Love this useful post! Molasses is such a handy ingredient to have around the house. I recently wrote a post for my blog on the benefits of flax seeds which this reminds me of.
I really enjoy posts that focus purely on one ingredient so that we can learn the most about it on its own!

Joyce Alexander

I have used blackstrap molasses for many years and had many falls on hard surfaces and never break a bone.Will continue to use in my cereal and coffee.

alroy crowder

thanks for this post never thought about it use for my cereal but doing it now thanks again

Joyce Alexander

I have used jockstrap molasses for many years and had many falls on hard surfaces and never break a bone.Will continue to use in my cereal and coffee.

Rosia Amanda Morrison

Wow, reading this makes me appreciate the old ways even more. May just have to get me some next trip to market. Thanks for the article , loved it !!!


Thanks for sharing very nice article

Dominick Graziani

My mother used to mix it in a glass of milk for me when I was a boy. Now I’m an old guy and I still mix it . . . in my coffee. It has definitely slowed my (and my wife) thinning hair problem, and lessened the gray. The hair on my arms have actually returned to its original dark, almost black, color.

joanne devine

I put a teaspoon in my morning coffee, try it

Angela Roney

I don’t understand how one sentence says great for an energy boost then the next says great for sleep aid? Huh..?

Susan Higgins

Hi Angela, mixed with a little warm milk it can be a real insomnia buster.

Susan Higgins

Thank you LeRene, yes, Grandma’s is a very popular brand. We’re glad you enjoy our articles!

Susan Higgins

Kelly, this is a very interesting story! Thanks for sharing!


It makes me sleepy . I use it for insomnia and then the next day I have more energy because I’ve had a good sleep. I can’t take it during the day or it makes me sleepy. Give me the best sleep with vivid dreams.

alta veasley

If you receive a great night of sleep, I’d think it would increase one’s stamina. We usually sleep at night and rise in the morning. I’m energetic following a great night of sleep.

LaRene Grover

Is Grandma’s Molasses strong enough to get these benefits from? I love the natural things we can use to help improve our health. Thank You for this article &all the great articles you’ve had over the years.


Some years back, the guy I was helping sold all out hay, leaving us nothing to feed the seventeen Limozines we were raising. He had to scramble for hay and ended up buying some big bales that were trash. Three feet of their diameter was charcoal, from being put up too wet.

The cattle had little appreciation for the spoiled hay, when I put it out.

I remembered my dad talking about feeding the cattle a mix of sawdust and molasses to stave off starvation during the depression.

A few months back, we had bought three hundred gallons of molasses to spray on the orchard, as a foliant feed, but we never got around to using it. On a whim, I filled a five gallon bucket and poured it over some of the trash hay. I’m pretty sure a few of the cattle flipped me off. However, they were desperate and, eventually, forced themselves to try some.

The next day, they saw me coming with the five gallon buckets and started bucking around like calves. The knew the candy was coming.

The cattle survived and enjoyed their crap hay.


Excuse a old mans typing. Should say ewes not eyes


When I was in school my FFA project was my herd of sheep and showing the lambs at fairs. My eyes when pregnant would get pregnancy disease my Dad and Grandad would put out free choice molasses. The problem cured almost instantly. It was deadly to my eyes otherwise. Hope this helps someone getting started with sheep

Susan Higgins

Hi Hugh, this is very interesting! We hadn’t heard of this!

Loretta Rogers

My dad used to give it to use kids mixed in a glass of milk. It is soo good that way. Me, my sisters and brother loved it!


What are the Side Effects?

Susan Higgins

Hi Diane, because it’s sugar, you have to consider calories and its effects on your teeth.

Steve Ridling

My dad used to put it on pancakes and in other foods, I’ve always loved the taste but thought it was just a sugary treat! I need to buy a jar! Thanks for the great article!

Selrisitai NA

While it surely has healthy minerals and vitamins, I recommend taking it like medicine, rather than candy: A tablespoon a day, mixed with half a cup of milk—in order to preserve your teeth and keep your sugar intake low.

Solange Freeman

I grew up in a family where molasses was a daily staple on the table. We would spread it on flatjack – a type of pancakes my Mom made. I am going back to eating it as suggested with at lease one tablespoon daily….

Selrisitai NA

It’s not like no one’s ever heard of flapjacks, ha ha! I always thought flapjacks were just smaller pancakes.
Turns out the large in circumference but thin in thickness pancakes I’ve always made are more accurately crepes.


Thank you-interesting article. I’ve always enjoyed the unique flavor of molasses; I like it more now that I know how many nutrients it has!


I didn’t know all these amazing health benefits! Thank you so much!

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