Hemp oil is most commonly used as a cooking oil, a skin moisturizer, or a hair treatment. Before you start, it helps to know exactly which product you’re working with, because “hemp oil” can refer to two very different things, and how you use each one varies significantly.
Hemp Seed Oil vs. CBD Oil
The term “hemp oil” on a product label usually means hemp seed oil, which is cold-pressed from hemp seeds the same way sunflower or olive oil is made. It contains only trace amounts of cannabinoids like CBD or THC. It’s a nutritional oil, rich in fatty acids, and safe to cook with or apply to your skin.
CBD oil, sometimes also labeled “hemp extract” or “hemp concentrate,” comes from the flowers and leaves of the hemp plant and primarily consists of cannabinoids. It’s extracted using solvents like ethanol or CO2 and is used for very different purposes. If your bottle says “hemp seed oil” and lists fatty acid content on the nutrition label, you have the cooking and skincare variety. If it lists milligrams of CBD, you have a cannabinoid product. This article covers hemp seed oil, which is what most people mean when they search for how to use hemp oil.
Using Hemp Oil in Food
Hemp seed oil has a mild, nutty flavor that works well in cold dishes. Drizzle it over salads, blend it into smoothies, stir it into hummus, or use it as a finishing oil on soups and grain bowls. A general guideline for cooking oils is about 2 tablespoons per day on a 2,000-calorie diet, though there’s no official recommended daily allowance specific to hemp seed oil.
One important limitation: hemp seed oil has a low smoke point, so it’s not ideal for frying or high-heat cooking. Heat breaks down its fatty acids and can create an unpleasant taste. Stick to cold or low-temperature uses to preserve both flavor and nutritional value. Store it in the refrigerator after opening to prevent it from going rancid, and use it within a few months.
Nutritional Benefits Worth Knowing
What makes hemp seed oil stand out nutritionally is its fatty acid profile. It’s 70 to 90 percent polyunsaturated fat, with linoleic acid (an omega-6) making up 50 to 70 percent of that. The omega-6 to omega-3 ratio sits around 3:1, which nutritionists consider favorable. Most Western diets skew heavily toward omega-6, often at ratios of 15:1 or higher, so hemp seed oil offers a more balanced alternative to oils like corn or soybean oil.
Hemp seed oil also contains gamma-linolenic acid (GLA) at 0.5 to 6 percent. GLA is a fatty acid your body uses to produce compounds that help regulate inflammation. It’s relatively rare in common foods, which is one reason hemp seed oil gets attention as a dietary supplement. A clinical study published in the Journal of Dermatological Treatment found that patients with atopic dermatitis (eczema) who consumed hemp seed oil daily saw significant improvements in their symptoms, likely because of this balanced supply of polyunsaturated fats.
Using Hemp Oil on Your Skin
Hemp seed oil has a comedogenic rating of 0, meaning it doesn’t clog pores. That makes it unusually versatile as a facial and body oil, even for people with oily or acne-prone skin. You can apply it directly or mix a few drops into your regular moisturizer.
For a basic facial moisturizer, warm 3 to 5 drops between your palms and press gently into clean, slightly damp skin. The oil absorbs relatively quickly without leaving a heavy, greasy layer. For dry patches on the body, such as elbows, knees, or shins, you can use a more generous amount and massage it in after a shower while your skin is still damp. This helps lock in moisture.
If you have eczema or chronically dry, irritated skin, hemp seed oil may help both when applied topically and when consumed as part of your diet. The fatty acids support your skin’s lipid barrier, which is the outermost layer that keeps moisture in and irritants out. People with eczema often have a compromised barrier, and supplementing with oils rich in GLA and omega-3s can help restore it over time.
Using Hemp Oil for Hair and Scalp
Pure hemp seed oil can be applied directly to your hair and scalp as a conditioning treatment. The high concentration of omega-3 and omega-6 fatty acids may help moisturize the hair shaft, reduce water loss, and add shine. These benefits haven’t been confirmed in rigorous clinical trials specific to hemp seed oil, but the fatty acid profile supports the logic behind them, and many people report noticeable improvements in hair texture.
For a pre-wash scalp treatment, massage a small amount of oil into your scalp with your fingertips and work it through to the ends of your hair. Leave it on for 20 to 30 minutes (or overnight with a towel on your pillow), then shampoo it out. Because the oil is lightweight, it rinses out more easily than heavier oils like castor or coconut oil. You can also add a few drops to your conditioner or use it as a leave-in treatment on damp ends to tame frizz. Start with a very small amount to avoid weighing your hair down, especially if your hair is fine.
Safety and Potential Side Effects
Hemp seed oil is well tolerated by most people. Since it contains only trace cannabinoids, it won’t produce any psychoactive effects and won’t show up on a drug test in any meaningful way.
The main caution is for people with low blood pressure. Hemp seed oil’s fatty acid profile may have a mild blood-pressure-lowering effect, which could be problematic if your blood pressure is already chronically low or if you’re heading into surgery. Some doctors recommend stopping hemp seed oil for a period before and after surgical procedures for this reason.
If you’re using CBD oil rather than hemp seed oil, the safety considerations are different and more significant. CBD can cause drowsiness, nausea, diarrhea, and in rare cases liver issues. It also interacts with several common medications, including the blood thinner warfarin, the diabetes drug metformin, and certain heartburn medications. These interactions don’t apply to hemp seed oil, which is why knowing which product you have matters.
When applying hemp seed oil to your skin for the first time, test a small patch on the inside of your wrist or behind your ear. Allergic reactions are uncommon but possible, especially if you have sensitivities to seeds or nuts. Wait 24 hours before applying it more broadly.