Hemp oil has become a trendy vegetable oil in recent years, and for good reason. It is nutritionally very exceptional: soft fat, rich in essential omega fatty acids, natural vitamin E and other bioactive compounds. This article focuses on hemp oil as a food – not as a cosmetic – and reviews its most important health benefits based on research.
Note: Hemp oil (hemp seed oil) is different from CBD oil. Hemp oil is pressed from the seeds and contains virtually no CBD or THC.
What is hemp oil?
Hemp oil is made by cold pressing hemp seeds . The result is a greenish, nutty, and fairly mild oil that is used for:
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in salad dressings
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in finishing the finished dish
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in smoothies and yogurt etc.
Hemp seed itself is “technically a nut,” typically containing over 30% oil and around 25% protein [1]. When the oil is extracted, it produces a food product that is very high in fatty acids.
Nutritional content and fatty acid profile of hemp oil
Soft fat and omega ratio
Hemp seed oil is exceptionally rich in PUFA (polyunsaturated fatty acids):
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Approximately 75–85% of total fat is polyunsaturated fatty acids [1,2].
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The most important fatty acids:
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linoleic acid (LA, omega-6) approx. 50–60%
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alpha-linolenic acid (ALA, omega-3) approx. 15–25%
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A typical omega-6:omega-3 ratio is 2–3:1 , which is considered very favorable in nutritional science [1,2,3].
In many recent reviews, it is this moderate omega-6/omega-3 ratio that is highlighted as a key advantage of hemp oil compared to many other seed oils [3,4].
Rare GLA and SDA
Hemp oil also contains small but significant amounts of two rarer fatty acids [2,5]:
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γ-linolenic acid (GLA, omega-6)
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stearidonic acid (SDA, omega-3)
These act as intermediates in the body's own synthesis of long-chain fatty acids and eicosanoids, and are being studied in relation to, among other things, inflammatory reactions and heart health [2,5].
Natural vitamin E and other compounds
Hemp oil also contains antioxidants:
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Vitamin E (tocopherols) , of which γ-tocopherol is typically the predominant form [6,7].
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Phytosterols and phenolic compounds , which have cholesterol-lowering and anti-oxidative effects, among others [6,8].
In summary: hemp oil is a nutritionally very dense package of soft fat , which fits well into Finnish nutritional recommendations, which recommend the daily use of vegetable oils [9].
Health effects of hemp oil as a food
1. Cardiovascular health
The effects of hemp seeds and hemp oil on heart health have been studied in both animal and human studies. Reviews have found that:
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Hemp oil's omega-6/omega-3 profile, GLA/SDA and phytosterols support the management of blood lipids and inflammation [2,3,10]
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Consumption of hemp seeds and oil may improve atherogenic indices , lower triglycerides, and improve cardiac function in some animal models in some studies [8,10,11]
Although some of the studies are still animal experiments or small pilots, they suggest that hemp oil can be seen as a heart-friendly vegetable oil , especially when it replaces hard fat in the diet.
2. Support for cholesterol and fat levels
In several studies, the lipid fractions (i.e. oil) of hemp seeds are:
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improved blood plasma lipid values and
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reduced signs of hypercholesterolemia in animal models [8,12]
Phytosterols and PUFA richness explain some of these effects. Clinical, long-term human trials are still limited, but the overall evidence supports the idea that hemp oil fits well into a cholesterol and blood lipid-controlling diet .
3. Effects on skin and mucous membranes when ingested orally
Although this article is not focused on cosmetics, there is one interesting clinical study on the nutritional side of hemp oil:
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In atopic patients, a diet containing hemp oil improved skin dryness, itching, and reduced the need for topical medications compared to olive oil over 20 weeks [13].
In this study, hemp oil was consumed as a food , not externally. The result suggests that a balanced intake of essential fatty acids can support the skin's barrier and moisture balance from within.
4. Gut health and inflammation
More recent reviews also examine the effects of hemp seeds and hemp oil on gut health:
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Hemp seed fatty acids and bioactive compounds are linked to improved intestinal mucosal barrier function, reduced inflammation, and a balanced microbiota, at least in animal models [14,15].
The evidence in humans is still in its early stages, but the direction is promising – hemp oil is well suited as part of a gut-friendly, plant-based diet .
Who is hemp oil suitable for?
Hemp oil is particularly suitable for:
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for those who want to increase the proportion of soft fat in their diet
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for those who eat little fish and need an additional source of ALA (omega-3)
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for those following a plant-based or vegan diet
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for those with dry skin or atopy and who want to support treatment through nutrition (as a supplement, not a replacement for medication)
However, hemp oil is not a complete substitute for fish or DHA/EPA supplements, as ALA is only converted to EPA, and especially DHA, in the human body to a limited extent [16]. Fish (or DHA/EPA supplements) are a good addition to your diet for heart and brain health.
Use and dosage in practice
How much hemp oil should you use?
A common, practical amount is:
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1–2 tablespoons (about 10–20 g) per day along with other fat.
This is in line with the recommendation to consume around 2–3 tablespoons of soft vegetable oil daily, including spreads and other sources of fat [9]. Hemp oil can be part or half of this “daily dose,” for example.
Don't fry with hemp oil
Hemp oil is not suitable for frying because:
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it is very rich in PUFA → oxidizes easily
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its smoke point is quite low, estimated at around 160–170 °C [2,17]
So use hemp oil:
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cold in salad dressings
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on top of ready-made food (e.g. soups, baked root vegetables, porridge)
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in smoothies or yogurt
Practical ideas for everyday life
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Salad dressing: hemp oil + lemon or apple cider vinegar + herbs + honey.
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“Finishing oil”: drizzled over a finished vegetable stew or soup before serving.
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Morning porridge: 1 teaspoon – 1 tablespoon hemp oil and a spoonful of shelled hemp seeds.
Hemp oil vs. other vegetable oils
If we compare hemp oil to other common oils:
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Rapeseed oil: an excellent broad-spectrum base oil that also contains ALA. Hemp oil is even richer in PUFAs and contains GLA and SDA, but does not withstand heating as well.
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Olive oil: mainly monounsaturated fat (oleic acid), well-studied for heart health. Hemp oil complements olive oil by providing more essential omega-6 and omega-3 fatty acids .
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Sunflower/soybean oil: often very omega-6-heavy; hemp oil has the advantage of a clearly more balanced omega-6/omega-3 ratio .
Many nutritionists see hemp oil at its best as a supplement that brings variety – not necessarily as the only oil, but as part of an “oil portfolio” that also includes rapeseed and olive [3,4,6].
Summary – why is hemp oil worth including in your diet?
Hemp oil is a nutritionally very interesting food oil , the main benefits of which as a food can be summarized as follows:
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Very rich in PUFA and contains a high amount of essential omega-6 and omega-3 fatty acids in a balanced ratio (approximately 2–3:1).
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Contains rarer fatty acids (GLA, SDA) that have promising research results for inflammation and heart health.
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A natural source of vitamin E, phytosterols and phenols , which support blood lipid levels and protect against oxidation.
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Studies have found positive effects on, among other things , skin well-being, cardiovascular health, and fat levels , especially when hemp oil replaces hard fats in the diet.
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Easy to use in everyday life: in salad dressings, finishing off ready-made food, smoothies and porridge.
In practice, hemp oil works best when it's part of an overall plant-based, high-fiber, low-fat diet . It's not a magic bullet, but when used correctly, it's a very sensible addition to your oil cabinet.
Sources
[1] Callaway JC. Hempseed as a nutritional resource: An overview. Euphytica, 2004. SpringerLink
[2] Callaway JC & Pate DW. Hempseed oil. AOCS Review, 2009. finola.fi
[3] Hossain L et al. Hemp seed as an Emerging source of nutritious functional ingredients. Crit Rev Food Sci Nutr, 2025. tandfonline.com
[4] Kaçar ÖF et al. Dietary hempseed and cardiovascular health: nutritional composition, mechanisms and comparison with other seeds. 2025. PMC
[5] Kiralan M et al. Fatty acid composition of hempseed oils from different varieties. 2010. Dialnet
[6] Mygdalia A et al. Nutritional and industrial Insights into hemp seed oil. 2025. MDPI
[7] Trovato E et al. Hemp seed-based food products as functional foods. 2023. ScienceDirect
[8] Kamle M et al. Nutraceutical potential, Phytochemistry of hemp seed. 2024. ScienceDirect
[9] THL. Finnish Nutrition Recommendations – Fats . THL.
[10] Rodriguez-Leyva D et al. The cardiac and haemostatic effects of dietary hempseed. 2010. PMC
[11] Majewski M et al. The effect of hemp seeds and hemp oil on lipid profile in hypercholesterolemic models. Nutrients, 2021. MDPI
[12] Zhou Y et al. Hemp seed lipid fractions and hypercholesterolemia markers. 2018. pubs.acs.org
[13] Callaway JC et al. Efficacy of dietary hempseed oil in patients with atopic dermatitis. J Dermatologist Treat, 2005. PubMed
[14] Kamle M et al. (section on intestinal effects). Nutraceutical potential, phytochemistry of hemp seed. 2024. ScienceDirect
[15] Hossain L et al. (gut health sections). Hemp seed as an emerging source of nutritious functional ingredients. 2025. tandfonline.com
[16] Adda Bjarnadottir. 6 Evidence-Based Health Benefits of Hemp Seeds . healthline.com
[17] Mandrioli M et al. Composition of cold-pressed hemp seed oils: key elements in shelf life and oxidative stability. 2023. innovhub-ssi.it
