Hemp oil can be taken by mouth on its own, mixed into food, applied to your skin, or swallowed in capsule form. The best method depends on whether you’re using it for nutritional benefits or skin care, and a few simple rules around heat and storage will help you get the most out of it.
Before diving in, one important distinction: “hemp oil” usually refers to oil pressed from hemp seeds, which is a nutritional product rich in fatty acids and contains no CBD. CBD oil is a separate product extracted from the flowers and leaves of the cannabis plant. The two have very different compositions and uses. This article covers hemp seed oil, the one you’ll find in the cooking or supplement aisle.
Taking Hemp Oil by Mouth
The simplest approach is to take hemp seed oil straight from the bottle. A tablespoon once or twice a day is a common serving size. The flavor is mild and nutty, and most people find it easy to swallow on its own. If the taste bothers you, mixing it into a smoothie, yogurt, or oatmeal masks it almost entirely.
Cold preparations work best. Hemp seed oil has an omega-6 to omega-3 ratio of roughly 2.5 to 3:1, which is considered ideal for daily consumption, and it also contains gamma-linolenic acid (GLA), an omega-6 fat with anti-inflammatory properties. These polyunsaturated fats are delicate. High heat degrades them and can create bitter, off flavors. The oil’s smoke point sits around 330°F, which technically allows light stovetop cooking, but nutrition researchers at Oklahoma State University recommend sticking to cold uses like salad dressings to preserve the oil’s benefits.
If you prefer capsules, hemp seed oil softgels are widely available. They’re convenient for travel and eliminate any taste concerns. Just check the label for the amount of oil per capsule so you know how many to take to reach your desired daily intake.
Using Hemp Oil in Food
Think of hemp seed oil as a finishing oil, similar to a high-quality extra virgin olive oil you’d drizzle rather than fry with. Here are the easiest ways to work it into meals:
- Salad dressings: Whisk it with vinegar or lemon juice, a pinch of salt, and mustard for a simple vinaigrette.
- Drizzled over cooked food: Add it to pasta, roasted vegetables, soup, or grain bowls after they come off the heat.
- Blended into dips: Stir it into hummus, pesto, or guacamole for a nutritional boost.
- Smoothies: A tablespoon blends in without changing the flavor much.
You can substitute hemp seed oil for olive oil in any recipe that doesn’t require high heat. For baking or pan-frying, stick with oils that have higher smoke points.
Applying Hemp Oil to Your Skin
Hemp seed oil moisturizes without clogging pores, which makes it suitable for most skin types, including oily and acne-prone skin. It can actually help regulate your skin’s oil production rather than adding to the problem. The GLA in the oil acts as an anti-inflammatory, which may calm irritation from acne, psoriasis, and general dryness.
For a simple moisturizing routine, warm a few drops between your palms and press it gently into clean skin on your face or body. It absorbs relatively quickly. If you’re targeting acne, apply the oil directly to clean skin, leave it for one to two minutes, then rinse with warm water.
You can also make a basic skin oil by combining a quarter cup of hemp oil with two teaspoons of melted coconut oil and four to five drops of a diluted essential oil like lavender. Apply this blend directly to your skin as a richer moisturizer.
How to Store It Properly
Hemp seed oil goes rancid faster than many other cooking oils because of its high polyunsaturated fat content. Those same omega fatty acids that make it nutritious also make it sensitive to light, heat, and oxygen.
A 2024 study that tracked hemp seed oil over nine months found that oil stored at refrigerator temperature (around 50°F) in dark conditions stayed well within acceptable freshness limits, while oil kept at room temperature under normal light degraded significantly faster. The best-performing samples were stored in dark amber glass containers.
In practical terms: keep the bottle in your refrigerator, tightly sealed, after every use. If your oil came in a clear bottle, consider wrapping it in foil or transferring it to a dark container. Most hemp seed oil stays fresh for several months in the fridge after opening. If it smells sharp, bitter, or “painty,” it’s gone rancid and should be discarded.
Safety and Side Effects
Hemp seed oil has been evaluated by the FDA, which issued a “no questions” response to its Generally Recognized as Safe (GRAS) status for use in food. For most people, it’s well tolerated.
The most common side effect is mild digestive upset, especially if you take a large amount on an empty stomach. Starting with a teaspoon and gradually increasing to a tablespoon helps your body adjust. Because the oil is high in fat, taking too much at once can cause loose stools.
Keep in mind that hemp seed oil is different from CBD oil. The serious drug interaction warnings you may have seen online, including concerns about liver effects, sedation, and interference with prescription medications, apply to CBD products, not to hemp seed oil. Hemp seed oil is a food product, nutritionally comparable to flaxseed oil or walnut oil. That said, if you’re taking blood-thinning medications, it’s worth noting that omega-3 and omega-6 fatty acids can have mild effects on blood clotting at high doses.
Cold-Pressed vs. Refined Hemp Oil
Cold-pressed hemp seed oil retains more of its nutrients and has that characteristic nutty, slightly grassy flavor. It’s the better choice for drizzling, dressings, and supplements. Refined hemp oil has a more neutral taste and a slightly higher smoke point, but processing strips away some of the beneficial fatty acids and antioxidants. For nutritional purposes, cold-pressed is worth the modest price difference. For skin care, either version works well.