Seabuckthorn Berry Benefits: Vitamin C, Omega-7 and Evidence

Sea buckthorn berries from Russia

Seabuckthorn berries are genuinely nutrient-dense: one review puts their average vitamin C at roughly 12 times that of oranges, and their oil is unusually rich in palmitoleic acid, an omega-7 fat. What's less certain is the health payoff. Most research is in animals or small human studies, so treat it as a useful food, not a cure.

This guide is for anyone who has seen seabuckthorn juice, powder or oil on a shelf and wondered whether it's worth the price. You'll get the nutrition facts we could verify, the realistic evidence, how to use each form, and who should skip it.

Key takeaways

  • Fresh seabuckthorn berries are very high in vitamin C, and the fruit also supplies vitamin E and flavonoids.
  • Palmitoleic acid (omega-7) makes up a large share of the fruit's fats, which is rare among foods.
  • Limited human research suggests possible benefits for dry eyes and atopic dermatitis, but evidence is not strong enough to confirm most claims.
  • It may thin the blood and lower blood sugar, so check with a doctor if you take related medicines.
  • Pregnant or breastfeeding? Avoid it, since safety hasn't been established.

What is seabuckthorn?

Seabuckthorn (Hippophae rhamnoides) is a hardy, thorny shrub with small, bright orange berries. It has a long history of traditional use in parts of Asia and Europe. A dermatology commentary on seabuckthorn notes that the berry oil has been applied to the skin or taken by mouth to soften skin, and that the pulp oil has been used as a topical burn treatment in Mongolia, Russia and China.

The berries are very sour and astringent. Few people enjoy them raw, which is why you'll mostly see juice, purée, powder, oil and capsules.

What nutrients are in seabuckthorn berries?

A 2023 review in the journal Foods summarizes the berry's main compounds. Here are the figures it reports, with what they mean for you:

NutrientWhat the review reportsWhy it matters
Vitamin CFresh berries average about 7,950 mg per kg (around 795 mg per 100 g), roughly 12 times orangesAntioxidant; needed to make collagen
Palmitoleic acid (omega-7)16 to 54 percent of total fatty acidsUncommon in foods; studied for skin and mucous membranes
Vitamin E (alpha-tocopherol)43 to 223 mg per kg fresh weightFat-soluble antioxidant
FlavonoidsIsorhamnetin, quercetin, myricetin and kaempferol glycosides among the most abundantPlant compounds under study for anti-inflammatory effects

These numbers vary with variety, growing conditions, ripeness and processing. Note too that two of the review's authors disclosed research funding from a seabuckthorn product company, which is worth keeping in mind when reading the conclusions.

How much vitamin C do you actually need?

According to the NIH Office of Dietary Supplements, adult men need 90 mg a day and adult women 75 mg, with smokers needing 35 mg more. The upper limit is 2,000 mg a day from all sources. Vitamin C acts as an antioxidant and helps your body make collagen, which supports wound healing.

So a small serving of seabuckthorn can cover a lot of your daily need. But more isn't better: high intakes can cause diarrhea, nausea and stomach cramps. The ODS also notes that cooking and long storage reduce vitamin C, so heavily processed products may contain much less than fresh berries. If you're curious whether extra vitamins get "banked," our explainer on which vitamins and minerals your body can store covers it.

What does the research actually show?

This is where expectations need adjusting. A consumer medical reference summary of seabuckthorn uses and risks says most of the science comes from animal studies, and there isn't enough evidence to confirm it works for most of the conditions people use it for. Limited research suggests possible benefits for dry eyes and atopic dermatitis.

The Foods review describes small human trials on metabolic health with mixed results. In one, children with obesity who took pulp oil for 60 days had lower triglycerides, cholesterol and blood pressure. In others, purée had no effect on cholesterol or triglycerides. The authors say mechanisms, dosing and safety still need more study.

The skin story is similar. The dermatology commentary calls the evidence for fatty acid supplements in atopic dermatitis "preliminary." Seabuckthorn may complement a good routine, such as our morning skincare routine for hyperpigmentation, but it won't replace sunscreen or proven treatments.

How to use seabuckthorn: juice, powder, oil or capsules

  • Juice or purée: The easiest way to get the fruit's vitamin C. It's very tart, so it's often blended with other juices. Check the label for added sugar.
  • Dried powder: Stir into yogurt, oatmeal or smoothies. Drying and storage can lower vitamin C, so expect less than fresh.
  • Fruit (pulp) oil: Deep orange and concentrated. Used in small amounts by mouth or on skin. It can stain fabric and may tint skin temporarily, so patch-test first.
  • Seed oil: Lighter in color and mostly used in skincare. Labels should say whether oil comes from the pulp or the seed, because the fat profiles differ.
  • Capsules: Convenient but variable. No optimal dose has been established for any condition.

Buying checklist

  • Does the label say which part of the plant is used (fruit, pulp oil or seed oil)?
  • Is added sugar low or zero in juice and purée?
  • Does the maker show third-party testing for purity?
  • Is the dose clearly stated per serving?

That last point matters because supplements aren't approved before sale. The FDA says manufacturers are responsible for evaluating the safety and labeling of their products before marketing, and the agency acts against problem products after they reach the market.

Who should be careful with seabuckthorn?

Few side effects have been reported, but there are real cautions. According to that consumer medical reference:

  • Blood thinners: Seabuckthorn may slow clotting, so combining it with anticoagulant or antiplatelet drugs or supplements could raise bleeding risk.
  • Diabetes medicines: It may lower blood sugar in people already taking glucose-lowering drugs.
  • Other medicines: It may interact with some drugs for digestive conditions, heart rhythm problems, cancer and autoimmune disease.
  • High blood pressure: Some people reported swelling, headache, dizziness and palpitations.
  • Pregnancy and breastfeeding: Avoid, because there isn't enough safety information.
  • Skin: Rash has occasionally occurred when applied to burns.

If you're comparing it with other trendy plant products, our reviews of black seed oil and elderberry and soursop fruit, leaves and tea take the same evidence-first approach.

FAQ

Is seabuckthorn better than oranges for vitamin C?

By weight, fresh seabuckthorn berries are far richer in vitamin C, about 12 times oranges according to one review. In practice, both can easily meet your daily needs of 75 to 90 mg. Oranges are cheaper and easier to find. Seabuckthorn is a reasonable option if you like it, but it isn't necessary for getting enough vitamin C.

Can seabuckthorn oil help dry eyes?

Possibly. Limited research suggests seabuckthorn may help with dry eye symptoms, but the evidence is small and not conclusive. Dry eyes can have many causes, including medicines, screen use and autoimmune conditions. If symptoms persist, see an eye doctor before trying supplements, and tell them about anything you're already taking.

Is seabuckthorn safe to take every day?

For most healthy adults, eating the fruit or juice as food appears low risk, and few side effects have been reported. Supplements are different, since doses vary and no optimal dose exists. Avoid it if you're pregnant or breastfeeding, and talk to your doctor first if you take blood thinners, diabetes medicines or other regular prescriptions.

What to do next

  • If you want to try it, start with a small serving of unsweetened juice or powder mixed into food you already eat.
  • Check any regular medicines with your pharmacist before taking capsules or oil.
  • Keep your overall diet in focus: our look at what the world's oldest people eat shows how far simple whole foods go.

This article is for general information and is not medical advice. See a doctor before using seabuckthorn supplements if you are pregnant, breastfeeding, take regular medicines or have a bleeding disorder, diabetes or heart condition, and stop if you notice a rash, unusual bruising or palpitations.

Sources

Last reviewed: October 2026.

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