Can I take grape seed oil every day? Benefits, risks, and how to use it safely

December 30, 2025 •

4 min read

As a versatile byproduct of winemaking, grape seed oil is rich in antioxidants and has garnered attention for its potential health advantages. For many people seeking to add it to their daily routine, the question arises: Can I take grape seed oil every day, and is it a safe practice for long-term health?

Quick Summary

Taking grape seed oil daily is generally safe, offering benefits like antioxidant support, and potential heart health improvements due to its vitamin E and fatty acid content. However, it is high in omega-6s, so moderation is key to avoid pro-inflammatory effects.

Key Points

Moderate Intake: Daily consumption of grape seed oil should be moderate, balancing its omega-6 content with a healthy diet to prevent potential inflammatory effects.
Antioxidant Power: The oil is rich in antioxidants like vitamin E and phenolic compounds, which help protect cells from free radical damage and reduce oxidative stress.
Heart Health Support: When used to replace other fats, its polyunsaturated fats may help improve heart health by influencing cholesterol levels.
Topical Benefits: Applied to the skin, its moisturizing, antioxidant, and anti-inflammatory properties can benefit skin health and elasticity.
Check for Interactions: Those on blood thinners or certain other medications should consult a doctor, as grape seed can affect drug metabolism and have blood-thinning effects.
Consider Oil vs. Extract: Understand the difference between the culinary oil and concentrated dietary extract, as they have different compositions and potential health impacts.
Listen to Your Body: Watch for possible mild side effects like gastrointestinal discomfort, and perform a patch test for topical use to check for allergies.

Understanding the Composition of Grape Seed Oil

Grape seed oil is extracted from the seeds left over from the winemaking process. The oil is praised for its high levels of polyunsaturated fats, specifically omega-6 linoleic acid, and a potent antioxidant profile, including vitamin E and various phenolic compounds. While the presence of these beneficial compounds is promising, it is important to understand how they function in the body with consistent, daily use.

Antioxidant and Anti-inflammatory Properties

One of the most notable benefits of grape seed oil is its powerful antioxidant capacity, which is linked to its high content of phenolic compounds and vitamin E. These antioxidants help combat oxidative stress, which is an imbalance between free radicals and antioxidants that can contribute to chronic diseases. By scavenging free radicals, the oil may help protect cellular health and reduce inflammation. Research indicates that these antioxidants are also linked to cardioprotective and potentially anti-cancer effects, though more human studies are needed.

Potential Benefits for Daily Consumption

Heart Health: The polyunsaturated fats in grape seed oil, when replacing saturated fats, can help support heart health by lowering LDL (“bad”) cholesterol levels. Some human studies have shown that grape seed oil consumption can improve cholesterol levels and insulin resistance, particularly in overweight individuals.
Skin Health (Topical Application): As a lightweight, non-comedogenic oil, it is a popular ingredient in skincare. It is rich in vitamin E and omega-6 fatty acids that help moisturize the skin, improve elasticity, and combat premature aging. The antioxidants can also help even out skin tone and reduce the appearance of scars.
Hair Health: Applied topically, grape seed oil is known to moisturize hair without leaving a greasy residue. It is believed to strengthen hair and support hair growth due to its rich composition, but clinical evidence is limited.
Cognitive Function: Some animal studies suggest that the polyphenols in grape seed extract can protect cognitive function and improve memory by combating neurological damage from free radicals. However, human studies are less conclusive and more research is necessary.

Potential Risks and Side Effects of Daily Use

While generally considered safe for most people, there are potential downsides to taking grape seed oil daily, primarily related to its high omega-6 content.

High Omega-6 Content: Grape seed oil contains a very high percentage of omega-6 fatty acids, approximately 70%. While essential, an excessive intake of omega-6s can contribute to an imbalance with omega-3 fatty acids, potentially promoting inflammation in the body. This can be a concern for individuals with pre-existing inflammatory conditions or those consuming a modern, processed diet already high in omega-6s.
Gastrointestinal Distress: Some people may experience mild side effects, including stomach upset, nausea, vomiting, or diarrhea when consuming the oil orally.
Drug Interactions: Grape seed oil can have a blood-thinning effect, which could increase the risk of bleeding when taken with other blood-thinning medications like warfarin, aspirin, and clopidogrel. It may also interact with certain medications metabolized by the liver, requiring caution.
Allergic Reactions: Individuals with a known allergy to grapes or any grape-derived products should avoid grape seed oil. Topical use should be patch-tested first to prevent skin irritation.

Grape Seed Oil vs. Grape Seed Extract: A Comparison

It is important to differentiate between grape seed oil and grape seed extract (GSE) when evaluating daily consumption and health claims. They are processed differently, which affects their concentration of active compounds.


Feature	Grape Seed Oil	Grape Seed Extract (GSE)
Source	Byproduct from grape seeds after winemaking.	Made by pulverizing grape seeds after pressing.
Composition	High in omega-6 fatty acids (up to 70%), vitamin E, and some phenolic compounds.	High concentration of antioxidants like proanthocyanidins and flavonoids.
Form	Liquid oil, used in cooking and topical applications.	Dietary supplement (capsules, tablets, liquid).
Primary Use	Culinary oil, skincare, and hair care.	Supplement for cardiovascular and antioxidant support.
Key Consideration	Fatty acid balance (omega-6 vs. omega-3).	Higher concentration of antioxidants, potential drug interactions.

Safe Usage for Daily Consumption

For those considering daily intake, moderation and consultation with a healthcare provider are key. When used as a cooking oil, its high smoke point makes it suitable for various culinary applications, but its omega-6 content should be considered within the context of a balanced diet. For supplemental use (primarily grape seed extract), adhering to product guidelines and being mindful of interactions is crucial. For topical application, a patch test is recommended before applying daily to the face or other sensitive areas.

Conclusion

Daily use of grape seed oil can be a safe and beneficial addition to your health and wellness routine, primarily as a food ingredient or topical application. Its powerful antioxidant properties and beneficial fatty acid profile offer advantages for heart health and skin care. However, the high omega-6 content demands moderation to avoid an inflammatory omega-6/omega-3 imbalance. While generally well-tolerated, it is vital to be aware of potential gastrointestinal side effects and significant interactions with blood-thinning and liver-metabolized medications. Before beginning daily use, particularly with concentrated extract supplements, a discussion with a healthcare provider is the best approach to ensure it aligns with your individual health needs and does not pose any risks. For information on grape seed oil's composition and potential health benefits, refer to research compiled by the National Institutes of Health.

Frequently Asked Questions

There is no officially recommended daily amount for grape seed oil for general consumption. However, due to its high omega-6 content, it is advisable to use it in moderation as part of a balanced diet. Consulting a healthcare provider for personalized dietary advice is recommended.

Grape seed oil is calorie-dense, like all oils, and should be consumed in moderation. While some studies suggest it may help improve metabolism, excessive consumption of any oil without balancing calorie intake can lead to weight gain.

Yes, grape seed products, including the extract, may have a blood-thinning effect. Individuals on blood-thinning medications like warfarin or aspirin should exercise caution and consult a healthcare professional before daily use.

Yes, grape seed oil is non-comedogenic and lightweight, making it suitable for most skin types, including oily and acne-prone skin. It provides moisture without clogging pores. A patch test is still recommended, especially for sensitive skin.

Although grape seed oil has a high smoke point, some research suggests its high polyunsaturated fatty acid content makes it less stable under high heat than other oils, potentially producing harmful byproducts. Consider a more stable oil like avocado oil for frequent high-heat cooking.

While uncommon, some individuals may experience side effects such as headaches, stomach ache, nausea, vomiting, dizziness, or diarrhea. If side effects occur, reducing the amount or discontinuing use is recommended.

For skin, its omega-6 fatty acids and vitamin E provide moisture and elasticity, fight free radicals, and help even out tone. For hair, its lightweight nature helps moisturize and strengthen strands without feeling heavy or greasy.