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Sea Buckthorn (Hippophae rhamnoides)
An omega-7-rich berry/oil with emerging RCT evidence for dry eye, mucosal/skin health, and lipids in people with dyslipidemia — but effects are modest, often subgroup-dependent, and trials are small.
What the evidence says
Most Sea Buckthorn studies are mechanism or observational rather than RCTs that measure a clinical effect — keep findings provisional.
Most evidence is from high-quality meta-analyses and randomised trials published 2010–2022 with a typical study size of 100 participants.
Based on 6 studies · 1 meta-analysis · 4 RCTs · 274 total participants
Confidence
ModerateBy outcome
Sea Buckthorn has an evidence score of 4.8/10 — emerging evidence based on 6 indexed studies, including 1 meta-analysis. An omega-7-rich berry/oil with emerging RCT evidence for dry eye, mucosal/skin health, and lipids in people with dyslipidemia — but effects are modest, often subgroup-dependent, and trials are small. Representative study: PMID 36043374.
The commonly studied dose of Sea Buckthorn is ~2-3g sea buckthorn oil daily (or standardized berry/oil products); dry-eye trials used ~2g/day oral oil. Individual needs vary — start at the lower end of the range and adjust based on how you respond.
See full supplement plans that include Sea Buckthorn.
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Last reviewed June 2026 · evidence from 6 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
Sea buckthorn (Hippophae rhamnoides) is a berry rich in omega-7 (palmitoleic acid), omega-3/6, carotenoids, and flavonoids. Its best human evidence is for mucosal and surface tissues: randomized trials show oral or topical sea buckthorn oil helps dry eye, and an oral-oil trial improved vaginal atrophy in postmenopausal women. A 15-RCT meta-analysis found it improves blood lipids — but only in people who already have abnormal lipids, with no effect on glucose, blood pressure, or BMI. Skin/eczema evidence is weak per Cochrane. Overall a reasonable mucosal/skin and adjunct-lipid supplement, but effects are modest and often subgroup-specific, so it sits at the emerging end.
Rich in palmitoleic acid and omega-3/6, supporting epithelial/mucosal membrane integrity (eye, skin, mucosa).
High in carotenoids and flavonoids with antioxidant activity.
Modulates blood lipids, most measurably in people with abnormal baseline lipids.
How Sea Buckthorn works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
~2-3g sea buckthorn oil daily (or standardized berry/oil products); dry-eye trials used ~2g/day oral oil
Take with food
| Form | Type |
|---|---|
| 💧Sea buckthorn oil | Recommended |
| 💊Berry/juice | Alternative |
| 🧴Topical emulsion | Alternative |
Oil carries the omega-7 and carotenoids.
Minimum: 4 weeks
Optimal: 12 weeks
Cycling: Not required
Note: With food for fat-soluble absorption.
Dose-response data unavailable. The current published research for Sea Buckthorn does not provide sufficient dose-specific outcome data to generate reliable dose-response curves.
Refer to the Dosage & Timing section above for recommended dose ranges based on available evidence.
Reduces dry-eye symptoms and tear-film osmolarity.
Supports skin and mucosal tissue integrity (incl. vaginal atrophy).
Improves cholesterol/triglycerides mainly in those with abnormal lipids.
Use caution at high doses — possible platelet effects.
Food amounts considered safe; concentrated oil supplements less studied.
Some evidence of platelet-aggregation effects — mild theoretical additive bleeding risk at high intakes.
Possible mild additive effects; overall the meta-analysis found no blood-pressure change.
Tip: Take with food; reduce dose
Tip: Avoid if allergic
The best time to take Sea Buckthorn is with meals. Take it with food. An oil — take with food for absorption of its fat-soluble carotenoids and fatty acids.
Sea Buckthorn is generally well-tolerated and considered safe for most healthy adults at recommended doses. The most commonly reported side effects are mild GI upset, allergic reaction. Use caution if any of these apply to you: Allergy to sea buckthorn.
Odorless garlic extract with strong evidence for cardiovascular health, blood pressure, and immune support.
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