Researchers tested six different seed oils to see which ones could help fix problems with how most people eat in Western countries. They measured the healthy fats in hemp, flax, milk thistle, perilla, borage, and black cumin seed oils using special lab equipment. The study found that three of these oils—hemp, flax, and perilla—have the right balance of healthy fats to work as supplements that could improve your diet. The other three oils didn’t have enough of the right kinds of fats to be useful as supplements. This research helps people understand which lesser-known seed oils might actually be worth trying.

The Quick Take

  • What they studied: Scientists wanted to find out which seed oils from six unusual plants contain the right types and amounts of healthy fats that our bodies need.
  • Who participated: This wasn’t a study with human participants. Instead, researchers tested oil samples from six different plant seeds using laboratory equipment to measure their fat content.
  • Key finding: Hemp, flax, and perilla seed oils have the right balance of healthy fats to potentially help people eat better, while milk thistle, borage, and black cumin oils don’t have enough of the beneficial fats to be useful as supplements.
  • What it means for you: If you’re looking to add more healthy fats to your diet through seed oil supplements, hemp, flax, and perilla oils appear to be better choices based on their nutritional content. However, talk to your doctor before starting any new supplement routine.

The Research Details

Researchers collected seeds from six different plants and carefully extracted oil from them using a cold-pressing method. This method is important because it keeps the oils’ nutrients intact without damaging them with heat. They then used two different laboratory techniques—one that burns the oils and measures the smoke (called flame ionization detection) and another that identifies the exact molecules in the oils (mass spectrometry)—to figure out exactly what types and amounts of fats were in each oil. They followed official scientific guidelines for how to do this testing to make sure their results were accurate and could be compared to other studies.

The researchers then compared what they found in each oil to official health recommendations about how much of each type of fat people should eat every day. This comparison helped them figure out whether each oil could actually help people eat a healthier diet by filling in gaps in what most Western diets are missing.

This research approach is important because most people in Western countries don’t eat the right balance of healthy fats. Many of these unusual seed oils aren’t well-studied, so we don’t have good information about whether they’re actually useful. By carefully measuring exactly what’s in each oil and comparing it to health guidelines, this study provides real data to help people make smart choices about which oils might actually help them eat better.

The study used precise laboratory equipment and followed official scientific testing methods, which makes the measurements reliable. However, the research only looked at the oils themselves—not whether people actually absorb and benefit from these fats when they eat them. The study also didn’t test whether the oils stay fresh or whether processing them changes their nutritional value. Since no sample size is specified, it’s unclear how many oil samples were tested, which affects how confident we can be in the results.

What the Results Show

The three seed oils that passed the test—hemp, flax, and perilla—contain good amounts of omega-3 and omega-6 fatty acids, which are types of healthy fats that most people don’t get enough of. These oils have the right balance of these fats compared to what health experts say we should eat each day. Hemp and flax oils are particularly rich in alpha-linolenic acid, which is an omega-3 fat that your body can convert into other important omega-3s. Perilla oil also contains high levels of these beneficial fats.

The three oils that didn’t pass the test—milk thistle, borage, and black cumin—either didn’t have enough of the healthy fats people need, or they had the wrong balance of different types of fats. While these oils might have other benefits from different parts of the plant, their seed oils alone don’t contain enough of the specific fats that could help fix typical Western diet problems.

The researchers emphasized that they only looked at the oils from the seeds. Other parts of these plants—like the leaves, flowers, and roots—might have different nutrients or health benefits, but this study didn’t examine those.

The study provides detailed measurements of the exact amounts of different fatty acids in each oil, measured in milligrams per gram of oil. This specific information wasn’t available in scientific literature for most of these plants before, so the data itself is valuable for future research. The findings suggest that cold-pressing (extracting oil without heat) successfully preserved the nutritional quality of these oils, which is important for people considering using them as supplements.

This research fills a gap in scientific knowledge about these emerging seed oils. While flax and hemp have been studied before, detailed fatty acid information for all six oils together wasn’t readily available. The study confirms what was already known about flax and hemp being good sources of omega-3 fats, while providing new information about the other four oils. It also supports the idea that many Western diets are missing important healthy fats, which other research has already shown.

The study only measured the fatty acid content of the oils—it didn’t test whether people actually absorb these fats well when they eat them, or whether they produce health benefits in real people. The research also didn’t look at how long these oils stay fresh, whether cooking with them changes their nutritional value, or whether other compounds in the oils might affect health. Additionally, the study didn’t specify how many samples of each oil were tested, which makes it harder to judge how reliable the results are. Finally, the research only looked at seed oils and didn’t examine whether other parts of these plants might have health benefits.

The Bottom Line

Based on this research, hemp, flax, and perilla seed oils appear to be reasonable choices if you want to add more healthy omega-3 and omega-6 fats to your diet through supplements. However, this is a laboratory study, not a human study, so we don’t yet know if eating these oils actually improves people’s health. Start with small amounts and talk to your doctor first, especially if you take blood-thinning medications or have other health conditions. The evidence level is moderate—the lab measurements are reliable, but we need human studies to confirm real health benefits.

This research is most relevant for people interested in plant-based supplements, vegetarians and vegans looking for omega-3 sources, and people wanting to improve their fat intake. It’s less relevant for people who already eat plenty of fish, nuts, and seeds, since they likely get enough healthy fats. People with certain medical conditions or taking blood thinners should check with their doctor before trying new oils. The research doesn’t apply to children, pregnant women, or people with seed allergies without medical guidance.

If you start using these oils as supplements, you wouldn’t expect to feel immediate changes. Health benefits from improved fat intake typically take weeks to months to become noticeable, and long-term benefits might take several months to a year of consistent use. This is a slow process because your body gradually replaces old cells with new ones that have better nutrition.

Want to Apply This Research?

  • Track daily intake of hemp, flax, or perilla seed oil in teaspoons or milliliters, aiming for consistency (for example, 1 tablespoon daily). Note the brand and whether you’re using it in food or as a supplement.
  • Add one of these three recommended seed oils to your daily routine by drizzling it on salads, mixing it into smoothies, or taking it as a measured supplement. Start with a small amount (1 teaspoon) and gradually increase to see how your body responds.
  • Track how you feel over 4-8 weeks, noting any changes in energy, digestion, skin quality, or inflammation. Also monitor whether you’re consistently using the oil and whether you notice any side effects. Set a monthly reminder to assess whether you want to continue and whether you’re seeing any benefits.

This research is a laboratory study that measured the fatty acid content of seed oils—it did not test these oils in humans or prove they provide health benefits. Before starting any new supplement, including seed oils, consult with your healthcare provider, especially if you take medications (particularly blood thinners), have allergies, are pregnant or breastfeeding, or have existing health conditions. Seed oils should not replace medical treatment. The information in this article is for educational purposes only and should not be considered medical advice. Individual results may vary, and what works for one person may not work for another.