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Sacha inchi oil omega 3 rich supplement for heart, brain, and skin support

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Sacha inchi oil comes from the seeds of Plukenetia volubilis, a climbing plant native to the Peruvian Amazon. Sometimes called “Inca peanut oil,” it is unusually rich in polyunsaturated fats, especially the omega-3 fatty acid alpha-linolenic acid (ALA), along with omega-6 and omega-9. This profile has drawn interest for heart health, blood pressure, and cholesterol management, as well as for skin and brain support. Research in both healthy adults and people with elevated blood pressure and cholesterol suggests that daily intake of sacha inchi oil can improve lipid profiles and reduce blood pressure when used alongside standard care. At the same time, the oil is used as a culinary ingredient, salad oil, or encapsulated supplement. This guide walks you through what sacha inchi oil is, how it works, its evidence-based benefits, typical dosage ranges, side effects, and how to choose and use it safely in everyday life.

Key Insights for Sacha inchi oil

  • Rich in omega-3 ALA and other polyunsaturated fats that may support healthy cholesterol and blood pressure.
  • Human trials show improvements in blood pressure and LDL cholesterol when sacha inchi oil is taken daily with standard treatment.
  • Typical supplemental intakes range from about 1,000–3,000 mg of oil per day or 5–15 mL of culinary oil as part of meals.
  • Mild nausea or digestive discomfort can occur at the beginning; starting with food and small amounts can improve tolerance.
  • People with nut or seed allergies, bleeding disorders, or those on blood-thinning or lipid-lowering medications should seek medical advice before use.

Table of Contents

What is sacha inchi oil and how does it work?

Sacha inchi is a perennial vine native to the Amazon basin, where its star-shaped pods and seeds have been consumed for centuries. The seeds are pressed to produce a pale yellow, mildly nutty oil known today as sacha inchi oil. Chemically, this oil is remarkable because around 80–90% of its fat content is polyunsaturated fatty acids (PUFAs). A large share is alpha-linolenic acid (ALA, an omega-3), with the rest mainly linoleic acid (LA, omega-6) and a smaller amount of oleic acid (omega-9).

In practical terms, a tablespoon of sacha inchi oil can provide several grams of ALA, often enough to meet or exceed recommended daily intakes for omega-3 from plant sources. ALA is a precursor to EPA and DHA (the long-chain omega-3 fatty acids found in fish oils), but it also appears to have independent roles in cardiovascular and metabolic health. Its balance of omega-3 to omega-6 can help shift an overly omega-6-heavy modern diet toward a more favorable ratio that may support vascular function and inflammation control.

Mechanistically, omega-3-rich oils such as sacha inchi can influence lipid and glucose metabolism at several levels. ALA has been shown to activate nuclear receptors like PPARs, which regulate genes involved in lipid oxidation, triglyceride synthesis, and insulin sensitivity. In clinical and preclinical studies with sacha inchi oil, researchers have observed reduced hepatic lipogenesis (fat creation in the liver), increased β-oxidation (fat burning), and improved clearance of triglyceride-rich lipoproteins from the bloodstream.

Beyond lipids, sacha inchi oil contains natural vitamin E (mainly tocopherols and tocotrienols) and a range of minor compounds such as phytosterols and phenolic antioxidants. These contribute to its oxidative stability and may add antioxidant and anti-inflammatory effects. Cold-pressing methods preserve these compounds better than high-heat refining processes, particularly important for an oil so rich in delicate PUFAs.

Taken together, sacha inchi oil acts primarily by supplying highly unsaturated fatty acids that modulate lipid metabolism, vascular tone, and inflammatory signaling. Used consistently with a balanced diet, it may support overall cardiometabolic health rather than working as a quick-acting “cure.”

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Heart and metabolic benefits of sacha inchi oil

The strongest research on sacha inchi oil focuses on cardiovascular and metabolic markers: blood pressure, cholesterol, and related risk factors. Several human trials and a growing number of preclinical studies suggest that regular intake may help improve these measures when combined with standard care and a supportive lifestyle.

One randomized double-blind study in healthy adults tested 10 or 15 mL of sacha inchi oil per day over four months. Participants experienced reductions in total and LDL cholesterol and arterial blood pressure, with a rise in HDL cholesterol, without significant changes in liver or kidney function tests. This suggests a favorable impact on lipid profile and vascular health at doses achievable through everyday use.

More recently, a preliminary randomized controlled trial in patients with “3Hs” (coexisting hyperglycemia, hypertension, and hyperlipidemia) evaluated a 1,000 mg sacha inchi oil softgel taken daily for 12 weeks alongside usual medications. Compared with placebo, the sacha inchi group showed significantly greater decreases in systolic and diastolic blood pressure, as well as reductions in total and LDL cholesterol. HDL also improved modestly, while glycemic markers did not change substantially.

Post-meal effects have also been studied. In a crossover trial, adding sacha inchi oil to a high-fat meal in metabolically healthy men blunted the postprandial rise in total cholesterol and lowered interleukin-6 (IL-6), a pro-inflammatory cytokine. This suggests that replacing part of a meal’s fat with this oil might reduce acute lipid and inflammatory spikes that stress the cardiovascular system.

Mechanistically, these benefits align with the oil’s high ALA and overall PUFA content. By reducing hepatic triglyceride synthesis, enhancing fatty acid oxidation, and increasing the clearance of triglyceride-rich lipoproteins from circulation, omega-3-rich oils can lower non-HDL cholesterol and support healthier lipoprotein profiles. The balanced n-6:n-3 ratio in sacha inchi oil (often close to 1:1) may further help modulate eicosanoid pathways involved in vascular tone and platelet function.

However, research is still relatively early. Most human trials are small, short-to-moderate in duration, and often involve specific populations. While results are promising, sacha inchi oil should be viewed as a complementary strategy for cardiovascular risk management—never a replacement for prescribed medication, blood pressure control, or dietary and activity changes recommended by a healthcare professional.

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Other potential benefits of sacha inchi oil

Beyond heart health, sacha inchi oil is being explored for several other potential benefits. Many of these are still supported mainly by mechanistic reasoning, animal models, or extrapolation from other ALA-rich oils, so they should be viewed as “promising but not proven.”

One area of interest is inflammation and oxidative stress. In animal models fed high-fat diets, sacha inchi oil or diets enriched with it have reduced markers of lipid peroxidation, improved antioxidant status, and attenuated inflammatory signaling. Combined with the modest reductions in IL-6 seen in postprandial human studies, researchers speculate that regular intake could help support a lower inflammatory burden over time, especially when replacing more pro-inflammatory fats.

Brain and mental health effects are another potential avenue. ALA is a precursor for EPA and DHA, which are essential for neuronal membranes and have been linked to mood, cognitive function, and neuroprotection. While sacha inchi oil itself has not been extensively tested as a brain supplement, its high ALA content and favourable lipid profile suggest it might contribute to overall omega-3 status, particularly in individuals who do not eat fish.

Skin and hair support is a more traditional use. The combination of ALA, LA, and vitamin E can help maintain the integrity of cell membranes and the skin barrier. Some people apply the oil topically as a light emollient or include it in cosmetic formulations. Though controlled trials are limited, the general rationale is similar to that for other plant oils rich in essential fatty acids: improved barrier function, reduced transepidermal water loss, and antioxidant protection against environmental stress.

Digestive comfort and satiety also come up in anecdotal reports. Replacing part of a meal’s fat with sacha inchi oil may promote feelings of fullness for some individuals, likely due to fat’s natural effects on digestive hormones. However, at higher doses or when taken on an empty stomach, mild nausea or digestive upset can occur, especially in people not used to taking pure oils.

Importantly, while these potential benefits are attractive, they are best considered secondary to the more directly studied cardiometabolic effects. If you are considering sacha inchi oil for any condition involving mood, cognition, inflammatory or autoimmune disease, or skin disorders, it is essential to treat the oil as one part of a broader care plan and to consult a qualified health professional.

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How to use sacha inchi oil day to day

Sacha inchi oil is versatile and can be used as both a culinary ingredient and a supplement. Because it is rich in delicate polyunsaturated fats, how you handle and store the oil makes a real difference to its quality and potential benefits.

Culinarily, think of sacha inchi oil like an extra-delicate nut or seed oil. Its flavour is typically mild, nutty, and slightly grassy. It works well in:

  • Salad dressings and vinaigrettes
  • Drizzled over cooked vegetables, grains, or soups after cooking
  • Smoothies or shakes (added after blending, not before heavy heating)
  • Cold dishes like dips, pestos, or hummus-style spreads

Due to its high PUFA content, it is not ideal for high-heat frying or repeated deep-frying. Gentle sautéing at low to moderate heat is possible, but many people reserve it for cold or finishing uses to minimize oxidation and preserve the healthy fatty acids.

Supplementally, sacha inchi oil is often sold in softgel capsules, usually providing around 500–1,000 mg of oil per capsule, or in bottles for spoon use. Capsules are convenient if you dislike the taste or want precise dosing. Liquid oil can be more economical and easier to integrate into meals.

Some practical ways to incorporate sacha inchi oil include:

  1. Replacing part of your usual salad oil with 1–2 teaspoons of sacha inchi oil.
  2. Adding 1 teaspoon to a smoothie together with fruit, yogurt, or plant milk.
  3. Using a small spoonful as a finishing oil over cooked fish, legumes, or roasted vegetables.
  4. Rotating it with other high-quality oils (olive, flaxseed, canola, walnut) to diversify your fatty acid intake.

Storage matters. Keep the bottle tightly closed, away from heat and light, and preferably refrigerated after opening. PUFAs are prone to oxidation; if the oil smells strongly rancid or has an unpleasant, paint-like aroma, it should be discarded.

Consistency is more important than occasional large doses. Integrating small amounts every day or most days, as part of an overall heart-healthy eating pattern, is the most realistic way to obtain any long-term benefits.

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Sacha inchi oil dosage: how much per day?

There is no official recommended daily allowance for sacha inchi oil specifically. Dosage guidance is therefore based on clinical studies, traditional use, and comparison with other ALA-rich oils.

Human trials have typically used two main dosing patterns:

  • Liquid oil doses: 10–15 mL per day (about 2–3 teaspoons) in healthy adults or people with elevated cholesterol over several months. These intakes have been associated with reductions in total and LDL cholesterol and improved HDL, as well as modest blood pressure reductions.
  • Capsule doses: about 1,000 mg (1 g) per day of sacha inchi oil in softgel form, taken with meals for 12 weeks in patients with combined hypertension, hyperlipidemia, and hyperglycemia, resulting in improved blood pressure and lipid profiles.

Based on this, a reasonable supplemental range for most adults might be:

  • Capsules: 1,000–2,000 mg of sacha inchi oil per day, divided with meals.
  • Liquid oil: roughly 5–15 mL per day (1–3 teaspoons), used as part of meals.

If you are new to the oil or tend to be sensitive to fats, it is wise to start at the lower end: 500–1,000 mg (about ½–1 teaspoon) daily with food for a week or two. You can then gradually increase toward your target dose if you tolerate it well.

For individuals already consuming adequate omega-3 from fish or other sources, smaller amounts of sacha inchi oil may be sufficient to modestly adjust the n-6:n-3 balance. For those who rarely eat fish, the higher end of the range may be more appropriate, always within the limits of total daily fat intake and caloric needs.

People with diagnosed cardiovascular, metabolic, or autoimmune conditions should not exceed trial-tested ranges without professional guidance. Because sacha inchi oil can influence blood lipids and, to a lesser extent, blood pressure, it has the potential to interact with drugs used to manage these conditions. Your clinician may want to monitor lipid panels and blood pressure if you plan to use the oil regularly.

Children, pregnant or breastfeeding individuals, and older adults with multiple medications require personalized advice. Evidence in these groups is limited, and safety margins are not as clearly established as they are for short-term adult use.

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Side effects, safety and who should avoid it

In clinical studies, sacha inchi oil has generally been well tolerated. However, like all concentrated oils and supplements, it is not completely free of side effects or risks, especially at higher intakes or in sensitive individuals.

In the four-month randomized trial in healthy adults, the most commonly reported side effect during the first weeks of consumption was mild nausea, which typically decreased with continued use. No significant changes in liver or kidney markers were observed, suggesting good short-term organ safety at 10–15 mL per day. Similar findings came from the 12-week trial in patients with combined hypertension, hyperlipidemia, and high blood sugar, in which 1,000 mg per day was associated mainly with transient digestive complaints like mild nausea and gastrointestinal discomfort.

Preclinical toxicity work adds reassurance. In rodents, sacha inchi powder (a defatted seed product that still contains some oil) did not cause mortality or significant organ toxicity even at 2,000 mg/kg acutely or up to 500 mg/kg over 90 days, and it did not show genotoxicity in micronucleus tests. Earlier animal studies with the oil itself reported no obvious toxicity over 60 days, together with improvements in lipid markers.

That said, there are several important cautions:

  • Digestive upset: When started at higher doses or taken on an empty stomach, some people experience nausea, belching, flatulence, or mild diarrhea. Starting low, taking the oil with meals, and dividing the dose can reduce this.
  • Allergy risk: Sacha inchi is a seed from the Euphorbiaceae family, not a tree nut, but cross-reactivity is possible. Anyone with a history of severe food allergies, especially to nuts or seeds, should be cautious and consider allergy testing or supervised introduction.
  • Bleeding and surgery: As an omega-3-rich oil, sacha inchi could theoretically influence platelet function and bleeding risk, especially at higher intakes or when combined with anticoagulant or antiplatelet medications. While direct evidence is limited, it is prudent to inform your clinician and dentist and to avoid starting large doses immediately before surgery.
  • Interactions with cardiovascular and metabolic drugs: Because sacha inchi oil can lower blood pressure and improve lipids in some individuals, it may have additive effects with antihypertensives and lipid-lowering drugs. Regular monitoring and dose adjustments of medications may be needed.

People who should be especially cautious or avoid sacha inchi oil unless a clinician explicitly approves include:

  • Those with known allergy to sacha inchi, related plants, or similar seeds
  • Individuals with bleeding disorders or on blood thinners
  • Pregnant or breastfeeding people, due to limited specific safety data
  • Children, unless under pediatric supervision
  • Anyone with uncontrolled chronic illness who is not under regular medical follow-up

Listening to your own body is essential. If you develop new rash, swelling, breathing difficulty, severe abdominal pain, or other concerning symptoms after taking sacha inchi oil, stop use and seek urgent medical care.

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How to choose a good sacha inchi oil

Because sacha inchi oil is rich in fragile polyunsaturated fats, product quality and handling strongly influence its safety, taste, and potential benefits. A poor-quality or oxidized oil not only tastes unpleasant but may also generate harmful oxidation products.

When selecting a product, consider the following factors:

  • Extraction method: Look for “cold-pressed” or “virgin” sacha inchi oil. These methods avoid high heat and harsh solvents, better preserving ALA, vitamin E, and minor phytochemicals compared with refined oils.
  • Packaging: Dark glass bottles help protect the oil from light. Oxygen-reducing features (such as nitrogen flushing or small bottle volumes) are helpful for highly unsaturated oils that oxidize quickly once opened.
  • Origin and traceability: Products that identify the botanical name (Plukenetia volubilis), country of origin, and sometimes even the region or producer provide more transparency. Research has shown some variation in fatty acid composition among species and regions, but authentic P. volubilis consistently shows high ALA and overall PUFA content.
  • Laboratory testing: Reputable brands may provide certificates of analysis, including peroxide value (a measure of primary oxidation), anisidine value (secondary oxidation), and fatty acid profile. Lower peroxide values indicate fresher, less oxidized oil.
  • Additives and blends: Some products combine sacha inchi oil with other oils or flavorings. If your goal is to obtain a known amount of ALA and a specific n-6:n-3 ratio, choose a pure oil and check the label for actual fatty acid amounts per serving.
  • Capsules versus liquid: Capsules protect the oil from light and air and may improve shelf life. However, they can be more expensive per gram of oil and may contain gelatin or other excipients. Liquid is more flexible for culinary use but requires careful storage.

Once opened, store the oil in the refrigerator with the cap tightly closed. Use within a few months for best quality; follow any “use by” or “best before” guidance on the label. If you primarily use capsules, keep them in a cool, dry place away from direct sunlight.

Finally, be wary of exaggerated marketing claims. While emerging research on sacha inchi oil is encouraging—especially for blood pressure and cholesterol—it is not a cure-all, and many benefits are still under investigation. A trustworthy product description will mention its fatty acid composition and potential supportive role, not promise dramatic or guaranteed outcomes.

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References

Disclaimer

The information in this article is intended for general educational purposes and does not constitute medical advice, diagnosis, or treatment. Sacha inchi oil can influence blood lipids, blood pressure, and other health markers, and it may interact with medications or underlying conditions. Always consult a qualified healthcare professional before starting, stopping, or changing any supplement, especially if you are pregnant or breastfeeding, have a medical condition, or take prescription or over-the-counter medications. Never disregard or delay seeking professional medical advice because of something you have read here.

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