Hemp Seed Oil: What the Research Really Says (2026 Guide)
Hemp seed foods have only been legal to sell as food in Australia since November 2017. Since then, hemp seeds, protein powder and oil have moved from niche health stores into supermarkets. But there’s still a lot of confusion, especially about how hemp seed oil differs from CBD oil. This guide clears that up and looks at what the research shows.
Hemp seed oil is not CBD oil
Hemp seed oil and CBD oil both come from Cannabis sativa, but they are very different products:
- Hemp seed oil is cold-pressed from the seeds of low-THC “industrial” hemp varieties. The seeds naturally contain only trace amounts of cannabinoids. It’s a food oil.
- CBD (cannabidiol) oil is extracted from the flowers and leaves. In Australia it’s regulated by the TGA as a medicine.
Hemp seed foods sold in Australia must meet Food Standards Australia New Zealand limits for THC and can’t be marketed with reference to cannabis’ psychoactive effects. Hemp seed oil won’t make you “high”.
What’s in it?
Hemp seed oil’s main appeal is its fat profile. It’s rich in polyunsaturated fats, including:
- Linoleic acid (LA), an omega-6 fat.
- Alpha-linolenic acid (ALA), a plant omega-3 fat.
- Gamma-linolenic acid (GLA) and stearidonic acid (SDA), less common fats found in only a few foods.
The omega-6 to omega-3 ratio is roughly 3:1, which is often described as favourable. A 2020 review of hemp seed’s nutritional quality described it as a good source of these fats, plus protein, fibre (in whole seeds), vitamin E and minerals (Farinon et al., 2020).
ALA isn’t the same as fish oil
One important caveat: the omega-3 in hemp seed oil is ALA, not the long-chain EPA and DHA found in fish. The body converts only a small percentage of ALA into EPA, and even less into DHA. So hemp seed oil is a useful source of plant omega-3, but it isn’t a direct substitute for oily fish or algae-based DHA, particularly for vegans.
Heart health: indirect evidence
There are few trials of hemp seed oil itself on heart disease. Most of the evidence is indirect, coming from research on ALA and polyunsaturated fats in general. A 2023 narrative review found higher ALA intake was associated with a lower risk of some cardiovascular events in observational studies, though results from trials were less consistent (Bertoni et al., 2023).
Put plainly: swapping saturated fats for unsaturated oils like hemp seed oil fits with heart-healthy eating advice, but there’s no strong evidence that hemp seed oil specifically has special heart benefits.
Skin and eczema: small and early
A small Finnish crossover trial gave people with atopic dermatitis (eczema) dietary hemp seed oil or olive oil for 20 weeks. The hemp seed oil group reported less skin dryness and itchiness, and changes in blood fatty acids (Callaway et al., 2005). It’s an interesting result, but it was a single small study and hasn’t been widely replicated.
Plant-based diets
A 2023 review looked at hemp as a functional food in vegetarian diets. It described hemp seeds as a valuable source of protein and essential fats for people who don’t eat animal products, while noting more human studies are needed (Rizzo et al., 2023).
Using hemp seed oil at home
Hemp seed oil has a nutty, grassy flavour and a green colour. It has a low smoke point and its delicate fats break down with heat, so it’s best used cold: in salad dressings, drizzled over vegetables or grains, or stirred into dips and smoothies. Store it in the fridge, away from light, and use it within a couple of months of opening to stop it going rancid.
Who should take care?
We’re not aware of a current TGA safety advisory relating to hemp seed oil as a food. However:
- Blood-thinning medicines: high intakes of polyunsaturated fats may have a mild additive effect. Check with your pharmacist.
- Digestive upset: large amounts of any oil can cause loose stools.
- Allergies: hemp allergy is uncommon but possible.
- Drug testing: properly produced hemp seed foods contain only trace THC, but if you’re subject to workplace or sports testing, check product testing and any rules that apply to you.
- Not a medicine: don’t use hemp seed oil in place of prescribed treatment for eczema or any other condition.
The bottom line
Hemp seed oil is a nutritious food oil with a good balance of omega-6 and plant omega-3 fats. It’s not CBD oil and won’t make you high. Evidence for specific health benefits is limited to a few small studies and broader research on unsaturated fats. Enjoy it cold as part of a balanced diet, and don’t expect it to replace fish-based omega-3s.
This article is general information only and is not medical advice. It is not about any specific product. Talk to your GP or pharmacist about your own health. Safety information is current as at 24 October 2026; always check the TGA website for the latest advice.
References
- Farinon B, et al. The seed of industrial hemp (Cannabis sativa L.): nutritional quality and potential functionality for human health and nutrition. Nutrients. 2020. https://pubmed.ncbi.nlm.nih.gov/32610691/
- Bertoni C, et al. Alpha-linolenic acid and cardiovascular events: a narrative review. Int J Mol Sci. 2023. https://pubmed.ncbi.nlm.nih.gov/37762621/
- Callaway J, et al. Efficacy of dietary hempseed oil in patients with atopic dermatitis. J Dermatolog Treat. 2005. https://pubmed.ncbi.nlm.nih.gov/16019622/
- Rizzo G, et al. The role of hemp (Cannabis sativa L.) as a functional food in vegetarian nutrition. Foods. 2023. https://pubmed.ncbi.nlm.nih.gov/37761214/
