Sea buckthorn, a small, vibrant orange berry native to parts of Europe and Asia, has gained significant attention for its rich nutritional profile. It is packed with vitamins, minerals, antioxidants, and a unique fatty acid profile, including omega-7. Because it is available in various forms—from oils and capsules to juices and fresh berries—determining the right daily intake can be confusing. This guide outlines typical amounts used in scientific research and traditional practices to help you understand how much sea buckthorn per day is commonly used.
Understanding intake for different forms
The way sea buckthorn is processed and consumed significantly impacts its concentration and potency. Therefore, the typical amount used differs for each product type. For all forms, it is best to start with a low amount and increase gradually to monitor your body's response.
- Oil: Sea buckthorn oil is extracted from either the seeds, the fruit pulp, or a combination of both. Pulp oil is particularly rich in the rare omega-7 fatty acid, while seed oil is abundant in omega-3 and omega-6. Studies investigating health benefits have often used amounts of 2 to 5 grams per day. For specific conditions like dry eye, an amount of 2 grams daily has been studied. Some manufacturers suggest taking a certain amount twice daily.
- Capsules/Softgels: Supplements in capsule form are convenient for consistent intake. Studies have explored amounts ranging from 500 mg to 1,500 mg per day. Taking one or two 500 mg capsules daily is a common starting approach. The concentration of active ingredients can vary between brands, so always check the product label.
- Juice: When consuming 100% pure sea buckthorn juice, a typical daily amount is often cited as 60–90 ml (about 4–6 tablespoons), which can be taken pure or diluted. A clinical study investigating effects on metabolic health used 50 ml of pure juice daily for eight weeks. Due to its naturally tart flavor, it is often mixed with other liquids. Be mindful of added sugars in commercial juice blends.
- Berries (Fresh or Frozen): If you have access to fresh or frozen sea buckthorn berries, a daily intake of 60–90 grams (about 4–6 tablespoons or ¼ to ½ cup) can provide a nutritional boost. Historically, some traditional practices involved using around 20 grams of fruit daily. These can be added to smoothies, yogurt, or porridge. A clinical trial on metabolic health used a larger amount of 150 grams per day.
- Powder: Sea buckthorn powder, made from dried berries, is a concentrated form. A single teaspoon of powder can be equivalent to a much larger quantity of fresh berries. A common daily amount is often suggested as 1 to 2 teaspoons, which can be mixed into smoothies, yogurt, or teas. Some brands suggest starting with a smaller amount and gradually increasing it.
Scientific studies and amounts used
Clinical research has explored specific amounts for targeted health outcomes. It's important to remember that these are based on study protocols and may differ from general wellness advice.
- Dry Eye Symptoms: Several studies have shown positive effects of sea buckthorn oil on dry eye. A randomized, double-blind study found that 2 grams of sea buckthorn oil per day for three months significantly improved symptoms like burning and redness. Other studies support similar amounts for overall eye hydration.
- Skin Health (Eczema, Psoriasis): For managing skin conditions, research has utilized amounts of 5 grams per day of sea buckthorn oil, sometimes over several months. The anti-inflammatory and hydrating properties of the oil are the focus for these applications.
- Cardiovascular Health: In studies focusing on cardiovascular risk factors, amounts have varied widely based on the product. Some research used 0.75 ml of sea buckthorn oil daily to help reduce blood pressure and cholesterol levels, while other studies have used larger amounts of oil or berry puree.
- Liver Health: Some studies related to liver health, including liver disease and fat accumulation, have used amounts such as 15 grams of sea buckthorn extract three times daily over six months or daily oil intake.
Comparison of sea buckthorn forms
| Feature | Oil | Capsules | Juice | Berries (Fresh/Frozen) | Powder |
|---|---|---|---|---|---|
| Concentration | Very high | High | Moderate (Variable) | Low (Natural) | High (Concentrated) |
| Typical Daily Use | Amounts used in studies range from 2-5 grams | Amounts used in studies range from 500-1,500mg (1-3 capsules) | Typical intake is 60-90 ml | Typical intake is 60-90 grams (¼-½ cup) | Typical intake is 1-2 teaspoons |
| Preparation | Can be taken neat or added to food | Simply swallow with water | Mix with water, honey, or other juices | Can be eaten directly, added to food, or made into a puree | Mix into smoothies, yogurt, or other recipes |
| Primary Uses | Skin health, dry eye, internal hydration | General wellness, targeted potential therapeutic effects | General wellness, immunity, metabolic support | Dietary inclusion, antioxidants, flavor | Smoothies, yogurt, adding nutrients to food |
| Pros | Potent, direct absorption of fatty acids | Convenient, consistent intake | Refreshing, easy to consume in a drink | Natural whole-food form, includes fiber | Versatile, concentrated, good for mixing |
| Cons | Can have a strong taste | Cost can be higher, less flexible intake | Can contain added sugars, less concentrated than oil | Tart taste, seasonal availability | Can have a strong flavor, requires mixing |
Important considerations and safety
While sea buckthorn is generally considered safe for most people when consumed in food amounts, it is vital to consult a healthcare professional before using it medicinally or as a regular supplement.
- Blood Clotting: Sea buckthorn may slow blood clotting due to its anti-platelet activity, which could increase the risk of bleeding or bruising. This is especially important for individuals with bleeding disorders or those taking anticoagulant medications like warfarin. It is recommended to discontinue use at least two weeks before scheduled surgery.
- Blood Sugar: Sea buckthorn can potentially lower blood sugar levels. Diabetics or those on blood sugar-lowering medication should use caution and monitor their blood sugar closely to avoid hypoglycemia.
- Pregnancy and Breastfeeding: There is insufficient reliable information on the safety of medicinal amounts of sea buckthorn during pregnancy and breastfeeding, so it is best to stick to amounts found in food.
- Side Effects: Side effects are rare but may include gastrointestinal issues, and topical use might cause a rash in some individuals. Starting with a lower amount can help assess tolerance.
Conclusion
The daily intake of sea buckthorn is not one-size-fits-all and depends on the specific form and individual needs or goals. For general wellness, incorporating fresh berries, juice, or a small amount of oil or powder into your daily routine is a popular option. For targeted potential therapeutic benefits, amounts used in clinical trials, such as 2 grams of oil daily for dry eye, can serve as a reference point. However, due to potential interactions and individual differences, it is critical to consult a healthcare provider for personalized advice, especially if you have underlying health conditions or are taking other medications. Starting with a conservative amount and paying attention to your body's response is a prudent approach to incorporating this nutrient-dense superfood.
