Immune & Recovery
Sea Buckthorn
A small orange berry unusually rich in omega-7 fatty acids, a less common fat studied for skin and mucous membrane health.
Vision
Skin Health
Immunity
Serving
1 tbsp juice/puree (15ml)
Calories Per Serving
NA
Key nutrients
Omega-7 fatty acids, vitamin C, vitamin E, carotenoids
Nutrient density
Not officially rated
Why it’s worth eating
Sea buckthorn berries are rich in vitamin C, E, and omega fats. They support immune, skin, and heart health. Use as a juice, oil, or add to smoothies and desserts.
What you may notice
Skin hydration and texture
Energy levels
Markers worth tracking
Vitamin E levels
Lipid panel
How to eat it
Most people use sea buckthorn as juice, oil, or puree rather than eating the berries raw, which are very tart and astringent on their own.
Pairs well with
A small amount of fat, helps absorb the fat-soluble vitamin E and carotenoids
Honey, a traditional pairing that balances the tartness
Storage
Refrigerate fresh berries or opened juice/oil; sealed oil can also be stored in a cool, dark pantry.
The numbers, per 1 tbsp juice/puree (15ml)
NA
Vitamin K
NA
Vitamin A
NA
Vitamin C
NA
Calcium
NA
Iron
NA
Magnesium
NA
Potassium
NA
Vitamin B12
NA
Vitamin D
Fiber
NA
No matching USDA FoodData Central entry found
Evidence
B
Small but genuine Finnish RCT evidence, for the OIL rather than the berries. The form matters enormously: omega-7 is in the berry and pulp oil, not the seed oil.
Study dose vs. serving
OIL GAP: 2 g/day sea-buckthorn oil (4 capsules) over fall-winter significantly blunted the seasonal rise in tear-film osmolarity (intention-to-treat P=0.04) and reduced redness and burning. This is a specific oil, often a supercritical-CO2 berry or pulp extract, not eating berries. ALWAYS STATE WHICH OIL: berry/pulp oil is rich in omega-7 palmitoleic acid; seed oil is richer in omega-3 and omega-6.
Larmo PS, et al. Oral Sea Buckthorn Oil Attenuates Tear Film Osmolarity and Symptoms in Individuals with Dry Eye. J Nutr. 2010;140(8):1462-1468. Double-blind RCT, 100 recruited / 86 completed, ages 20-75, 3 months.
Use caution if
You take blood thinners, sea buckthorn oil has mild effects on platelet activity at concentrated doses
You're pregnant or breastfeeding, limited safety data exists at supplement-level doses; stick to food amounts and check with a doctor
Details
Type
Fruits & Veg
Season
Berries harvest late summer to autumn; oil year-round
Forms
Berry, juice, seed oil, pulp oil, capsules
Price
Premium
Bioactive
Omega-7 palmitoleic acid (concentrated in berry and pulp oil, not seed oil)
Heat stable
Partial - unsaturated oils oxidise with heat
Watch
Atopic dermatitis claims rest on older, limited evidence - treat as preliminary.
Reliability
3 / 5
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