Edible hemp oil contains omega-3 and omega-6 fatty acids in a ratio of about 3:1. Unknown just ten years ago, it now has its place in living nutrition, both in cooking and cosmetics. At Biovie, we have chosen an organic hemp oil from a Breton artisanal oil mill, cold-pressed and simply filtered to preserve the integrity of its nutrients.
In this 2026 guide, you will discover the nutritional composition of hemp oil, the proper way to use it daily, and the precautions to observe.
What is hemp oil ?
Hemp oil is obtained by cold pressing of hemp seeds (Cannabis sativa L., industrial variety). These seeds, also known as hemp seeds, are completely hulled before extraction. The resulting oil is a deep green, with a slightly herbaceous nutty flavor.
It is important to distinguish it from two other products often confused with it:
CBD oil, which is an extract from the flower and leaves, intended for wellness use and subject to specific legislation.
Hemp essential oil, obtained by distillation, reserved for aromatic use.
Hemp oil sold in health food stores does not contain no THC (the psychoactive molecule). It is perfectly legal and has no effect on consciousness.
To learn more about the raw material, check out our article on the hulled hemp seeds.
What distinguishes hemp oil from other vegetable oils is its omega-6/omega-3 ratio close to 3:1.
For 100 g of hemp oil, one finds approximately:
Linoleic acid (omega-6): 55 to 57 g
Alpha-linolenic acid (ALA, omega-3): 14 to 18 g
Gamma-linolenic acid (GLA, rare omega-6): 2 to 4 g
Stearidonic acid (SDA, rare omega-3): 0.5 to 2 g
These values are derived from the seminal work of Callaway (2004) and summarized in the journal. Cerino et al., 2021 (PMC).
Vitamin E, phytosterols, and chlorophyll
In addition to its fatty acids, hemp oil provides:
Of the natural vitamin E (tocopherols and tocotrienols), about 15 mg per 100 g, naturally present in the oil.
Of the phytosterols (about 500 mg/100 g).
Of the chlorophyll, responsible for the characteristic green color.
For an overview of the plant-based omega-3, you can explore the question further in our dedicated guide.
What hemp oil contains
Hemp oil contains 14 to 18 g of alpha-linolenic acid (ALA) per 100 g. ALA contributes to the maintenance of normal blood cholesterol levels, an effect obtained with a daily intake of 2 g of ALA.
First cold-pressed virgin oils (camelina, flax, hemp) and organic spices dried below 42 °C make up this range: turmeric, ginger, Ceylon cinnamon (lower in coumarin than the Cassia sold commercially) and Bourbon vanilla. In cooking, turmeric pairs well with black pepper and a fat. Camelina or flax: camelina keeps better, while flax, with its stronger taste, oxidises faster once opened., 12
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Hemp oil is extremely sensitive to heat. Beyond 40-50 °C, its omega-3s oxidize and lose all nutritional value. Therefore, it should be reserved strictly for raw use., a posteriori cooking if we want to pair it with hot dishes.
3 raw recipe ideas
Hemp-lemon vinaigrette : 3 tablespoons of hemp oil, 1 tablespoon of fresh lemon juice, 1 teaspoon of whole grain mustard, salt and pepper. It enhances all winter salads (beetroot, lamb's lettuce, endive).
Fillet on raw soup : on a summer gazpacho or a raw zucchini soup, a few drops as a finishing touch are enough to transform the dish.
The generally recommended daily dose is 1 to 2 tablespoons per day, which is approximately 10 to 20 g. This amount largely covers the ALA needs recommended by ANSES (2 g per day for an adult).
To get the most out of your fats, we recommend a Rotation between several oils, notably with thelinseed oil, rapeseed oil and, occasionally, olive oil.
Cosmetic use: skin, hair, nails
On the face
Hemp oil is appreciated by those with combination skin. It penetrates quickly, leaves a non-greasy finish and is considered non-comedogenic. Insider tip: a few drops of isotonic marine plasma or warm water can be used to dilute it for a more comfortable facial massage.
In hair care
For dry, damaged, or curly hair, a hemp oil treatment on the lengths 30 minutes before shampooing nourishes without weighing it down. Discover our complete guide. hemp oil for hair.
For nails and cuticles
A drop massaged morning and evening on each cuticle is a simple care routine.
Precautions and contraindications of hemp oil
Conservation
Hemp oil is fragile. It must be preserved:
In a tinted bottle (light protection),
At the refrigerator after opening,
Consumed in the 3 months following the opening.
Audience with precautions
People under Anticoagulants : a high intake of omega-3 can theoretically interfere with these treatments, seek the advice of a healthcare professional.
Women Pregnant or breastfeeding : no documented contraindication, moderate use recommended.
No contraindication related to THC: certified hemp seed oil contains 0% THC.
How to choose it well ?
To choose your hemp oil well, make sure it checks these five boxes:
Cold pressing (extraction temperature below 45 °C).
Simple filtration, no chemical refining.
Tinted bottle (dark glass).
Certification Biography.
Provenance traced, ideally French or European.
Hemp in France: A sector of excellence
France is the leading European producer of hemp, with more than 22,000 hectares cultivated in 2024 (source: InterChanvre). It is a virtuous crop: low in water consumption, pesticide-free, and improves soil structure.
At Biovie, we have chosen a Breton artisanal oil mill to produce our hemp oil. A choice consistent with our demand for quality and traceability. Discover the story of our partnership with the Yssé oil mill.
FAQ, Hemp Oil
What does hemp oil contain ?
Hemp oil provides an omega-6/omega-3 ratio of about 3:1, vitamin E and GLA. It is used raw, as a seasoning.
Does hemp oil have any contraindications ?
Hemp seed oil is very well tolerated. People on anticoagulants should seek advice from a healthcare professional, as high doses of omega-3s can theoretically interact with these treatments. There are no contraindications related to THC: certified food-grade oil contains 0% THC.
Is hemp oil good for the face ?
Yes, hemp oil suits combination skin. It absorbs quickly, leaves a non-greasy finish, and is considered non-comedogenic. A few drops massaged onto a cleansed face in the evening are sufficient.
Where to apply hemp oil on the body ?
Hemp oil can be applied all over the body: face (morning or evening), hair (as an oil bath on the lengths), nails and cuticles (daily massage), and dry areas (elbows, knees). It absorbs quickly and does not leave a greasy film.
Can hemp oil be consumed every day ?
Yes, at a rate of 1 to 2 tablespoons per day (10-20 g), preferably cold in a vinaigrette or as a finishing touch to a dish. This amount covers the daily ALA needs recommended by ANSES. To vary your intake, alternate with other oils rich in omega-3s such as flaxseed oil or rapeseed oil.
What is the difference between food-grade hemp oil and CBD oil?
They are two different products: food-grade hemp oil is cold-pressed from the seeds and contains no THC, and it is used in cooking like any classic oil. CBD oil is an extract of flowers and leaves, intended for wellness use and subject to specific legislation.
How do you use hemp oil in cooking?
Always cold: it does not withstand cooking beyond 40-50 °C. It is drizzled over salads, cold soups or cooked vegetables once served, for example in our hemp and lemon vinaigrette. Allow 1 to 2 tablespoons per day.
The author
"I have been consuming hemp oil for over twenty years. It has become an essential oil in our kitchen, both for its versatility and its subtle nutty flavor."
Updated on April 23, 2026 by Eric, ISTOM, co-founder of Biovie (2007) and vegan for 33 years.
This article is intended for informational purposes. It does not replace medical advice. In case of a condition or ongoing treatment, seek advice from a healthcare professional.
