If you've noticed hemp seed oil popping up everywhere from health food stores to your social media feed you're not alone. Since hemp seeds were legalised for human consumption in Australia in late 2017, hemp seed oil has quietly become one of the fastest-growing natural supplements in the country. But with so much information (and misinformation) out there, it can be hard to know what hemp seed oil actually is, where it comes from, and whether it's worth adding to your daily routine.
This beginner's guide covers everything you need to know.
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What Is Hemp Seed Oil?
Hemp seed oil is a fatty oil extracted from the seeds of the hemp plant (Cannabis sativa L). The extraction process is cold-pressing, the same method used to make extra virgin olive oil, where the seeds are pressed under controlled temperatures to extract the oil without using heat or chemical solvents. This preserves the oil's natural nutritional profile, which is why you'll often see "cold-pressed" on quality hemp seed oil labels.
It's important to understand that hemp seed oil comes from the seeds of the hemp plant, not the flowers, leaves, or stalks. This distinction matters because it means hemp seed oil contains only trace amounts of cannabidiol (CBD) and tetrahydrocannabinol (THC), the compounds associated with cannabis's psychoactive and therapeutic effects.
Is Hemp Seed Oil the Same as CBD Oil or Cannabis Oil?
No, and this is one of the most common sources of confusion. Hemp seed oil, CBD oil, and cannabis oil are three different products that come from different parts of different plants.
Hemp seed oil is cold-pressed from hemp seeds. It contains negligible levels of THC (limited to 10 ppm or less according to the TGA) and very low CBD content (75 ppm or less). It is classified and sold as a food product in Australia.
CBD oil is extracted from the flowers, leaves, and stalks of the hemp plant and contains meaningful concentrations of cannabidiol. In Australia, CBD oil is a regulated therapeutic good and requires a prescription.
Cannabis oil or THC oil contains high concentrations of THC, the psychoactive compound in marijuana. This is an entirely different product from a different variety of the Cannabis sativa species.
So when you buy hemp seed oil from an Australian health store or online retailer, you're buying a food-grade oil derived from seeds, not a therapeutic product, and not something that will produce any psychoactive effect.
Is Hemp Seed Oil Legal in Australia?
Yes, hemp seed oil is completely legal in Australia. Hemp seeds were approved as a food ingredient by Food Standards Australia New Zealand (FSANZ) in November 2017, making Australia one of the last developed countries to legalise hemp as a food.
Since then, hemp seed oil, hemp seeds, hemp flour, and hemp protein powder have been available for purchase and consumption across Australia. You'll now find hemp products in Coles, Woolworths, health food stores, and online, a significant shift from just a few years ago. The legal THC limit for hemp seed oil sold as food in Australia is 10 ppm (parts per million), an amount so negligible it has no physiological effect.
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What Is in Hemp Seed Oil? The Nutritional Profile
Hemp seed oil's growing popularity in Australia is largely driven by its nutritional composition. Here's what makes it nutritionally interesting.
Omega Fatty Acids
Hemp seed oil is naturally rich in polyunsaturated fatty acids, primarily omega-3 (alpha-linolenic acid, or ALA) and omega-6 (linoleic acid), as well as omega-9 (oleic acid). What makes hemp seed oil particularly notable is that it contains these fatty acids in an approximately 3:1 omega-6 to omega-3 ratio, which nutritionists consider close to optimal for human health. Most Western diets are heavily skewed toward omega-6, so a balanced source of both is nutritionally useful.
Gamma-Linolenic Acid (GLA)
Hemp seed oil also contains gamma-linolenic acid (GLA), a specific type of omega-6 fatty acid that is less common in most dietary oils. GLA is also found in evening primrose oil and borage oil.
Vitamin E
Hemp seed oil contains vitamin E, a fat-soluble antioxidant that plays a role in protecting cells from oxidative damage.
Other Nutrients
Hemp seeds (from which the oil is pressed) contain B-group vitamins, minerals including phosphorus, potassium, magnesium, and iron, as well as amino acids.
How Is Hemp Seed Oil Used?
As a food and cooking oil
Hemp seed oil has a distinctive nutty flavour that works well as a finishing oil, drizzled over salads, pasta, soup, or eggs after cooking. It is not suitable for high-heat cooking or frying because it has a relatively low smoke point, which means heating it to high temperatures can break down its fatty acid content.
As a daily supplement
Many people take hemp seed oil as a daily supplement, either 1 to 2 teaspoons of the liquid oil added to food or a smoothie, or in capsule form for those who prefer a tasteless, convenient option. Hemp seed oil capsules make it easy to incorporate into a daily routine without the nutty flavour.
Topically
Hemp seed oil can be applied directly to skin as a moisturising oil. It is also used as a carrier oil for essential oil blends.
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Shop NowHemp Seed Oil vs Fish Oil
One of the most frequent questions we get is how hemp seed oil compares to fish oil as an omega supplement. Both provide omega-3 fatty acids, but in different forms. Fish oil contains EPA and DHA, the long-chain omega-3 fatty acids that are well-researched and directly usable by the body. Hemp seed oil contains ALA, the plant form of omega-3, which the body must convert to EPA and DHA.
However, hemp seed oil offers advantages that fish oil does not. It is plant-based and vegan-friendly, has no fishy aftertaste, and contains GLA in addition to omega-3. For people following a plant-based diet, or those who find fish oil supplements unpleasant to take, hemp seed oil is a genuinely useful alternative.
What to Look for When Buying Hemp Seed Oil in Australia
Cold-pressed indicates the oil was extracted without heat or chemical solvents, preserving its nutritional content. Some lower-quality hemp oils use hexane extraction, which can leave solvent residues in the finished product.
THC-free confirms the product meets the legal THC limit (10 ppm or less). Many reputable brands label their products as THC-free.
Australian or Canadian source means the hemp was grown under strict agricultural regulations, without pesticides, herbicides, or prohibited agricultural chemicals.
No additives or fillers means the ingredients list should simply say hemp seed oil. Avoid products with unnecessary additives or preservatives.
Packaging matters since hemp seed oil is sensitive to light and oxidation. Quality products are typically packaged in dark glass or opaque bottles rather than clear plastic.
How to Store Hemp Seed Oil
Hemp seed oil should be stored in a cool, dark place, ideally the refrigerator, once opened. Exposure to heat, light, and air can cause the oil to oxidise and go rancid. A properly stored hemp seed oil typically has a shelf life of 12 to 14 months unopened and should be used within a few months once opened. If your hemp seed oil smells bitter, rancid, or unpleasant, it has likely oxidised and should be discarded.
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This article is for general informational purposes only and is not intended as medical or nutritional advice. If you are pregnant, breastfeeding, taking medication, or have a diagnosed health condition, consult your healthcare professional before introducing a new supplement.