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Hemp Seed Oil

Cannabis sativa
Evidence Level
Limited
2 Clinical Trials
5 Documented Benefits
2/5 Evidence Score

Hemp seed oil is cold-pressed oil from hemp seeds (Cannabis sativa L., low-THC industrial hemp). Distinguished from fish oils by being plant-based with balanced omega fatty acid profile (~3:1 omega-6 to omega-3 ratio — favorable compared to most plant oils). Contains ALA (alpha-linolenic acid, plant omega-3) and GLA (gamma-linolenic acid, omega-6). Not a high-DHA source — ALA conversion to DHA is poor. Distinct from CBD oil (cannabinoids) — hemp seed oil contains minimal cannabinoids. Used for nutrition, skincare, and cooking (not high-heat).

Studied Dose 1-2 tablespoons (15-30 mL) daily; provides ~2-4 g ALA, ~7-10 g LA, ~0.4-0.8 g GLA
Active Compound ALA (alpha-linolenic acid) ~15-20%, LA (linoleic acid) ~50-60%, GLA (gamma-linolenic acid) ~3-4%

Benefits

Balanced Omega Fatty Acid Profile

Hemp seed oil has ~3:1 omega-6 to omega-3 ratio — more favorable than most vegetable oils (sunflower 100:1, corn 50:1). Closer to evolutionarily appropriate ratios. Provides both ALA (omega-3) and GLA (omega-6) in plant-based form.

Supported by Trial 2, Trial 1

ALA Plant Omega-3 (Limited Conversion to EPA/DHA)

ALA is plant omega-3; converts to EPA at ~5-10% efficiency, to DHA at <1% efficiency in adults. Hemp seed oil provides ALA but is not efficient EPA/DHA source. ALA itself has some independent benefits (cardiovascular, inflammation).

Supported by Trial 2, Trial 1

GLA (Gamma-Linolenic Acid) Source

Hemp contains modest GLA — converted to DGLA (di-homo-gamma-linolenic acid) and series-1 anti-inflammatory eicosanoids. Smaller GLA content than borage or evening primrose but useful supplement.

Supported by Trial 1, Trial 2

Skin Health (Topical and Oral)

Topical hemp seed oil supports skin barrier function. Oral use may improve skin moisture and reduce eczema symptoms — trial in atopic dermatitis showed improvements. Mechanism: essential fatty acid contribution to skin barrier.

Supported by Trial 1

Modest Anti-Inflammatory Effects

Combination of ALA + GLA provides modest anti-inflammatory effects via eicosanoid modulation. Effects much smaller than fish oil's EPA/DHA. Reasonable supplementary effect.

Supported by Trial 2

Mechanism of action

1

Essential Fatty Acid Provision

Provides essential linoleic acid (LA) and alpha-linolenic acid (ALA) — both can't be synthesized by humans and must come from diet. Hemp seed oil's balanced ratio supports proper essential fatty acid intake.

2

Limited ALA-to-EPA/DHA Conversion

ALA → EPA conversion ~5-10%; ALA → DHA conversion <1%. Conversion lower in men than women, lower with age, lower with high LA intake. For meaningful EPA/DHA, fish oil or algal oil more reliable.

3

GLA → DGLA Pathway

GLA is metabolized to DGLA (delta-6 desaturase converts LA to GLA, then elongase converts GLA to DGLA). DGLA produces series-1 prostaglandins (PGE1) which are anti-inflammatory, vasodilatory.

4

Skin Barrier Support

Essential fatty acids support stratum corneum lipid composition; deficiency impairs skin barrier function. Both topical and oral hemp seed oil support skin lipid status.

Clinical trials

1
Hemp Seed Oil for Atopic Dermatitis

Clinical trial crossover trial of hemp seed oil (30 mL/day) vs olive oil placebo in 20 atopic dermatitis patients for 8 weeks each.

20 atopic dermatitis patients.

Hemp seed oil significantly reduced skin dryness, itchiness, and reduced topical medication use vs olive oil. In this single small (n=20) crossover trial, dietary hemp seed oil reduced skin dryness, itchiness, and topical medication use vs olive oil, suggesting adjunctive support for atopic dermatitis; larger trials are lacking. Modest effect size.

2
Hemp Seed Effects on Lipid Profile

One 8-week randomized trial of hemp seed oil (Del Bo' 2019) in children and adolescents with primary hyperlipidemia, measuring erythrocyte fatty-acid composition, the omega-3 index, and the lipid profile.

Children and adolescents with primary hyperlipidemia (Del Bo' 2019).

In the cited 8-week randomized trial in children and adolescents with primary hyperlipidemia (Del Bo' 2019), hemp seed oil improved the erythrocyte omega-3 index and fatty-acid composition of phospholipids but did NOT change the lipid profile (total, LDL, or HDL cholesterol). Any fatty-acid effect is smaller than that of fish oil's EPA/DHA. Hemp positioned as nutritional support rather than therapeutic intervention.

Side effects and drug interactions

Common Potential side effects

Generally very well-tolerated.
Mild GI distress (rare).
Allergic reactions rare.
Green color — chlorophyll content; harmless.
Grassy flavor — not to everyone's taste.
Heat sensitivity — should not be used for high-heat cooking; oxidation produces unhealthy compounds.

Important Drug interactions

Generally minimal drug interactions.
Anticoagulants — theoretical at very high doses; minor.
Hemp seed oil does not contain meaningful CBD or THC — no drug interactions related to cannabinoids.
Pregnancy/lactation — generally safe at moderate intake.
Drug testing — hemp seed oil should not cause positive drug tests for cannabinoids; choose tested products if concerned.

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Frequently asked questions about Hemp Seed Oil

What is hemp seed oil, and does it contain CBD?

Hemp seed oil is pressed from hemp seeds and is a food oil rich in omega-3 and omega-6 fatty acids in a favorable ratio. It contains little or no CBD or THC; CBD oil is a different product made from the hemp flower and leaves.

What is hemp seed oil good for?

Its balanced omega-3 and omega-6 content (including GLA) supports skin health, and it is used as a nutritious culinary oil and in skincare. It is valued for a roughly 3-to-1 omega-6 to omega-3 ratio.

How much hemp seed oil should I take?

It is mostly used as a food oil (a tablespoon or so) drizzled on foods, not heated for high-temperature cooking. Follow product labeling for supplement capsules.

Is hemp seed oil safe?

Hemp seed oil is a safe, nutritious food for most people. It contains negligible THC, so it does not cause intoxication, though very rarely trace amounts could matter for sensitive drug tests. It is well tolerated.

What is Hemp Seed Oil?

Hemp seed oil is cold-pressed oil from hemp seeds (Cannabis sativa L., low-THC industrial hemp). Distinguished from fish oils by being plant-based with balanced omega fatty acid profile (~3:1 omega-6 to omega-3 ratio — favorable compared to most plant oils).

What is Hemp Seed Oil used for?

Hemp Seed Oil is researched primarily for Cardiovascular and Hair, Skin & Nails. Hemp seed oil has ~3:1 omega-6 to omega-3 ratio — more favorable than most vegetable oils (sunflower 100:1, corn 50:1). Closer to evolutionarily appropriate ratios. Provides both ALA (omega-3) and GLA (omega-6) in plant-based form.

What is the recommended dosage of Hemp Seed Oil?

The clinically studied dose is 1-2 tablespoons (15-30 mL) daily; provides ~2-4 g ALA, ~7-10 g LA, ~0.4-0.8 g GLA Always follow the product label and check with a healthcare provider for personal advice.

Is Hemp Seed Oil safe, and does it have side effects?

For most healthy adults, Hemp Seed Oil is well tolerated at studied doses. Reported effects can include: Generally very well-tolerated. Mild GI distress (rare). It may also interact with some medications. Hemp Seed Oil is not right for everyone, so check with a healthcare provider first if you are pregnant or breastfeeding, have a medical condition, or take prescription medication.

Does Hemp Seed Oil interact with any medications?

Possible interactions include: Generally minimal drug interactions. Anticoagulants — theoretical at very high doses; minor. If you take prescription medication, check with a pharmacist or doctor before using it.

How strong is the scientific evidence for Hemp Seed Oil?

NutraSmarts rates the evidence for Hemp Seed Oil as Limited (2 out of 5). It is backed by 2 clinical trials and 2 cited references summarized on this page. A higher rating reflects more, larger, and better-designed human studies.

References(2 citations)

Evidence ratings on NutraSmarts are based on the totality of human clinical research, with emphasis on randomized controlled trials, meta-analyses, and systematic reviews. The references below directly support claims made throughout this page.

  1. Callaway J, Schwab U, Harvima I, Halonen P, Mykkänen O, Hyvönen P, Järvinen T Efficacy of dietary hempseed oil in patients with atopic dermatitis. Journal of Dermatological Treatment. 2005;16(2):87-94. doi: 10.1080/09546630510035832.PubMedUsed to support: Randomized crossover trial (n=20) in atopic dermatitis patients showing dietary hemp seed oil significantly reduced skin dryness and itchiness vs. olive oil control, attributed to its balanced omega-6/omega-3 and GLA content. Supports Skin Health and Balanced Omega Fatty Acid Profile benefits.
  2. Del Bo' C, Deon V, Abello F, Massini G, Porrini M, Riso P, Guardamagna O Eight-week hempseed oil intervention improves the fatty acid composition of erythrocyte phospholipids and the omega-3 index, but does not affect the lipid profile in children and adolescents with primary hyperlipidemia. Food Research International. 2019;119:469-476. doi: 10.1016/j.foodres.2018.12.045.PubMedUsed to support: Human clinical trial showing 8-week hemp seed oil supplementation significantly improved erythrocyte omega-3 index, confirming bioavailability of ALA and polyunsaturated fatty acids from hemp oil. Supports ALA Plant Omega-3 and Balanced Omega Fatty Acid Profile benefits.