Most clinical studies on hemp seed oil use a daily dose of 30 mL, which is about 2 tablespoons. That amount has been tested for skin conditions and cholesterol improvement, and it serves as a reasonable upper benchmark for daily intake. For general nutritional purposes, 1 to 2 tablespoons (15 to 30 mL) per day is the range most people use.
What the Clinical Trials Used
The best dosage guidance comes from the studies that actually measured outcomes. In a crossover study of 20 participants with atopic dermatitis, subjects consumed 30 mL of hemp seed oil daily over a 20-week period. A separate trial with 10 participants used the same 30 mL dose for 8 weeks, also targeting skin health. And in a small trial comparing hemp seed oil to flaxseed oil for cholesterol, 14 participants again took 30 mL per day and saw improvements in their ratio of total cholesterol to HDL (the “good” cholesterol).
So 30 mL, or 2 tablespoons, is the dose that keeps showing up in research. If you’re taking hemp seed oil primarily for its omega fatty acids or for general wellness rather than targeting a specific condition, starting with 1 tablespoon daily is a practical choice. You can increase to 2 tablespoons if you tolerate it well and want the full dose used in studies.
Calories Add Up Quickly
Hemp seed oil is calorie-dense, like any oil. One tablespoon contains about 125 calories and 14 grams of fat. At 2 tablespoons per day, you’re adding 250 calories and 28 grams of fat to your diet. That’s not a problem if you account for it in your overall intake, but it can contribute to weight gain if you’re simply adding it on top of everything else you normally eat. Swapping it in for another oil you already use, like in salad dressings, is one easy way to keep calories neutral.
Why the Fat Profile Matters
The reason people take hemp seed oil specifically, rather than just any cooking oil, comes down to its fatty acid balance. It has a roughly 3:1 ratio of omega-6 to omega-3 fatty acids. That ratio sits in the 2:1 to 4:1 range that research links to cardiovascular benefits. For comparison, the typical Western diet delivers omega-6 to omega-3 in a ratio of 10:1 to 15:1, which tips the balance toward inflammation. Hemp seed oil also contains gamma-linolenic acid, a type of omega-6 that actually helps reduce inflammation rather than promote it, along with vitamin E compounds, plant sterols, and polyphenols.
It Won’t Get You High
Hemp seed oil is pressed from the seeds of the hemp plant, not the flowers or leaves where cannabinoids concentrate. Testing of commercial hemp seed oils found THC levels ranging from 0.3 to 19.73 micrograms per milliliter, which are trace amounts far too low to produce any psychoactive effect. CBD levels were also minimal, ranging from about 6 to 63 micrograms per milliliter. These concentrations are thousands of times lower than what you’d find in a CBD supplement. Hemp seed oil is a food product, not a cannabinoid product.
Potential Side Effects
Hemp seed oil is well tolerated by most people. The most common issue at higher doses is digestive discomfort, including loose stools or mild nausea, simply because you’re consuming a significant amount of oil. Starting with 1 tablespoon and working up to 2 gives your digestive system time to adjust.
One interaction worth knowing about: if you take blood-thinning medications like warfarin, use caution. Case reports have documented potential interactions between cannabinoid-containing products and anticoagulants. While hemp seed oil contains only trace cannabinoids, the fatty acid content itself can have mild blood-thinning properties. If you’re on anticoagulation therapy, talk to your prescriber before adding hemp seed oil to your routine.
How to Use It
Hemp seed oil has a smoke point of about 330°F, which is relatively low. It’s not suited for frying or high-heat cooking because the delicate polyunsaturated fats break down and turn bitter. Use it as a finishing oil: drizzle it over salads, cooked vegetables, pasta, or grain bowls. It works well blended into smoothies or stirred into dips like hummus. Some people simply take it straight from a spoon.
Storing It Properly
Those same polyunsaturated fats that make hemp seed oil nutritionally valuable also make it prone to going rancid. A study tracking hemp seed oil over 270 days found that refrigerated, dark storage offered the best protection against oxidation. Oil stored at room temperature under normal light conditions degraded significantly faster, especially in clear containers. Once you open a bottle, keep it in the refrigerator and use it within a few months. If the oil smells sharp, bitter, or paint-like, it has oxidized and should be discarded. Buying smaller bottles you can finish within 4 to 8 weeks is a practical strategy, especially if you’re only using 1 tablespoon a day.