Is Seed Oil Bad for You? In Defense of Seed Oils

April 4, 2025

by Sarah Villafranco, MD

Oh, the poor little seed oils. They’ve had a rough couple of years in the wellness industry, and many people are now avoiding them like the plague in their diets. Seed oils have been so demonized, in fact, that I’m getting questions from our customers asking if seed oils are safe to use on their skin. Luckily for skincare enthusiasts like me and many of you, most of the negative hype around “seed oils” applies to the refined, low-quality oils used at scale in processed foods, raising complex questions about agricultural practices, the food industry, and the root causes of the unhealthy dietary choices so many people continue to make. But I hope this article will help clear up the difference between the seed oils that are truly bad for you and other seed oils that, both in your diet and on your skin, are actually quite healthy and packed with benefits.

What Are Seed Oils and Why Are They Controversial?

Seed oils are just what they sound like: oils made from seeds. A seed is technically the reproductive unit of a plant, and can grow from a seed into a new, adult plant. They often contain lots of nutrients, like healthy fats, protein, and fiber. Seed oils are made either by pressing the seeds, which can be done cold or hot, using a mechanical press called an expeller, or by solvent extraction, using a solvent like hexane to extract the oil from the seeds.

The main reason seed oils have earned a bad reputation in the wellness world is because many of them are far higher in omega-6 fatty acids than omega-3 fatty acids. A diet too high in omega-6 fatty acids and too low in omega-3 fatty acids can lead to systemic inflammation. When you’re eating lots of highly-processed foods like fast food, fried food, margarine, and packaged foods, you may end up with too many omega-6 fatty acids and not enough omega-3 fatty acids, which can put your body in a state of low-level inflammation, paving the way for chronic illnesses like heart disease, diabetes, and arthritis. While the impact of what we consume varies from one individual to another, and may be confounded by various lifestyle factors that can accompany dietary choices (stress, disposable income, smoking, level of physical movement, etc.), there is mounting evidence for concern.

Two other concerns with seed oils are that many large-scale seed oils are processed using nutrient-leaching heat and chemicals, and that they may be prone to accelerated oxidation. When seed oils get oxidized, free radicals (think of them as the opposite of antioxidants) form, which can further increase inflammation and cellular damage, leading to chronic illness.

Are All Seed Oils Bad for Your Health?

Absolutely not, which is why an all-or-nothing approach doesn’t work very well here. A highly-refined, overly-processed seed oil (generally unhealthy) is a very different product from a cold-pressed, organically grown seed oil (generally healthy). The “hateful eight” is a term used by people concerned about the health implications of eating seed oils to describe some of the most commonly used industrial seed oils: corn, canola, cottonseed, soy, sunflower, safflower, rice bran, and grapeseed oils. It’s true that these eight oils are used frequently in the production of highly-processed, nutrient-poor foods, and that avoiding the nutrient-poor foods in the first place is probably a great idea. But keep in mind that, as with most things in life, education and moderation are key. A tiny bit of refined, processed seed oil here and there is not going to kill you, and consuming four cups a day of beautiful, organic hemp seed oil could cause a pretty terrible case of diarrhea. A reasonable plan? Avoid eating highly-processed foods as a general rule, but try not to freak out over the tiny bit of sunflower oil in your occasional handful of peanuts—the anxiety that comes from controlling every single aspect of your diet can often be more stressful for your body than an occasional nutritional transgression.

Which Seed Oils Are Safe to Use in Your Diet?

Flaxseed oil is not just safe to consume, it’s a nutritional superhero and can be drizzled on salads with reckless abandon! High in omega-3 fatty acids, flaxseed oil and whole or ground flaxseeds are an amazing addition to your diet.

Hemp seed oil is also rich in omega-3 fatty acids, and has a nice, neutral flavor for use in salad dressings, for example. And hemp seeds themselves, which contain hemp seed oil, are an amazing source of protein, with 10 grams per two-tablespoon serving.

Pumpkin seed oil has a gorgeous, dark green color and a pleasant, nutty smell. It’s relatively high in omega-3 fatty acids, and also contains small amounts of zinc, magnesium, and iron.

Plenty of other seed oils—sunflower, sesame, grapeseed—can be used safely in your diet as long as you’re getting enough omega-3 fatty acids elsewhere. Remember, what matters most is the ratio of omega-6 to omega-3 in your overall diet and the quality and quantity of the oils you’re consuming.

Can Seed Oils Be Beneficial for Your Skin?

Yes, the right seed oils can be beneficial for your skin both when taken internally and used externally. I’ve been taking evening primrose oil and black cumin seed oil supplements for years, and both have helped my skin immensely. I also use seed oils (cold pressed and organic) on my skin every single day, in the form of our Purely Simple Face Cream, Nectar Nourishing Drops, Lip Doctor, and whichever body oil I’m currently enjoying.

As with most things, the quality of the seed oils makes a huge difference. Using organic, cold-pressed seed oils that are not rancid is critical, which means buying them from quality suppliers who pay attention to sourcing and expiration dates; it also means paying more for the oils, as organic farming is more expensive than conventional farming. Cheap, low-quality oils will be substantially less beneficial for your skin, just like cheap, low-quality food is less beneficial for your health.

What’s the Difference Between Healthy and Unhealthy Seed Oils?

The two main factors that make seed oils healthy or unhealthy when it comes to your diet are the omega-6 to omega-3 ratio, as noted above, and the way the oils are extracted and processed. When it comes to skincare, the most important factors are how the seeds are grown (organically or not) and how they are extracted and processed.

At scale, seed oils are often extracted using heat, which makes them prone to oxidation, which leads to free radical formation in the body when consumed. While some free radicals are necessary for our bodies to recognize and remove damaged cells, too many of them can lead to DNA damage and inflammation, both of which contribute to chronic disease. (For a refresher on free radicals, read this post!) Some industrial seed oils are extracted using solvents like hexane, which can contaminate the final seed oil product. Consuming hexane at low levels over time could be toxic, as hexane is considered a neurotoxin and is not intended for human consumption.

Healthy seed oils, on the other hand, are extracted without heat or solvents, using a large mechanical press to squeeze the oil from the seeds. They are often filtered, to remove any residual pieces of the seed hulls, but are not refined further in most cases. They retain all of their nutrients and antioxidants, and are less prone to oxidative damage.

If you’re going to eat seeds oils, look for organic, cold-pressed oils with higher levels of omega-3 fatty acids, and/or combine them with omega-3 rich foods like walnuts, chia seeds, edamame, fish oil, and grass-fed dairy products. Ensure you are purchasing and consuming oils within the best-by date, store them away from heat and light to reduce the chances of them going rancid, and give them a sniff now and then to help you check quality. As long as you’re keeping your omega-6:omega-3 ratio in a good place (lower than 4:1), eating some omega-6 fatty acids is totally fine. You can ask your doctor to order a fatty acid profile on your next visit to see where your levels sit. I checked mine recently, and was surprised to learn that it was higher than I’d like it to be. As a vegetarian, I don’t take fish oil, but I’ve been adding chia seeds to every liquid I drink and eating walnuts by the handful! I’ll recheck my levels soon, and hope I’ll see some movement in the right direction.

What Are the Benefits of Using Seed Oils in Your Skincare Routine?

High quality seed oils can be an amazing way to help restore your skin’s barrier function and deliver nutrients to the skin. Because they don’t get absorbed into your bloodstream to a large degree, most of the benefits are in the skin itself, where the oils are applied. They can help replenish the lipids in the outermost layer of your skin, called the stratum corneum, which is critical to the barrier function of your skin. Seed oils also deliver important fat-soluble vitamins and antioxidants to your skin, and can help improve your skin texture and its ability to retain moisture.

Are There Specific Seed Oils That Work Best for Skincare?

Honestly, there are so many seed oils that work well in skincare products that it’s hard to choose only a handful. I’ll list some oils below that I have chosen for Osmia formulations, but this is by no means a complete list of the seed oils that work beautifully (and very safely) in skincare products. I hope this won’t feel like an infomercial for Osmia products; my point here is that many seed oils have very specific purposes in skincare products, which is exactly why I chose them for our formulas.

Organic rosehip seed oil is a powerful antioxidant that fights oxidative stress in the skin. We use it in our facial serums and our body oils.
Organic sunflower seed oil is the base for our Craft S eries body oils, and is one of the main ingredients in our Naked Body Soap. It is very high in vitamin E and does not clog pores.
Organic kukui oil is one of my favorite oils in skincare, as it seems to penetrate the skin magically well and allow skin to retain moisture more effectively. We use it in our Purely Simple Face Cream, as well as our hand cream.
Organic jojoba seed oil is another powerhouse seed oil. It’s a liquid wax, and does an excellent job of helping heal a damaged barrier layer. We use it in our body oils, our Purely Simple Face Cream, and our Restore Facial Serum.
Organic argan oil, found in our Nectar Nourishing Drops and our Lip Doctor, is renowned for its skin-soothing properties, and is rich in both omega-9 and omega-6 fatty acids.
Organic pumpkin seed oil is rich in zinc, vitamin C, and vitamin E. We use a beautiful, cold-pressed pumpkin seed oil in our Rosemary Scalp Oil to support healthy hair growth, and in our Lip Doctor to help soften and heal dry lips.
Organic apricot kernel oil has a very light texture and is rich in Vitamin A, making it a lovely addition to our Purely Simple Face Cream.
Organic sweet almond oil is rich in omega-9 fatty acids and vitamin E, and can penetrate the deeper layers of the skin, which is why we include it in our body oils and our Purely Simple Face Cream.
Organic camellia seed oil is made from the seeds of the green tea plant, and very high in antioxidants. We use it in our Pumpkin Facial Soap and our Craft Series body oils.
Organic black cumin seed oil is the star of our Balance Facial Serum, as well as our Rosemary Scalp Oil. It has unparalleled anti-inflammatory activity due to a compound called thymoquinone.
Organic castor seed oil has a rich texture and can help heal deep cracks and fissures, which is what made us choose it for our Lip Repair.
Organic prickly pear seed oil contains vitamin E, vitamin K, and zinc, and can help reduce discoloration and scarring, which is one of the reasons we use it in our Nectar Nourishing Drops.
Organic borage seed oil is very high in gamma linoleic acid, an omega-6 fatty acid that is highly anti-inflammatory when used on the skin, which is why we use it in our natural body oils.

How to Choose the Right Seed Oil for Your Skin Type

Your skin is unique to you, and not every oil will work for every person. It can be helpful to experiment with different oils, giving your skin 10-14 days to adjust to the new oil. You might have some breakouts while adjusting to a new ingredient, but if you’ve found the right oil or oil blend for your skin, the breakouts should resolve within a week or two. If you continue to break out, it may be time to try a different oil.

If your skin is on the dry side, or you struggle with eczema or dermatitis, using a richer oil like sweet almond oil or sunflower oil can help your skin feel more nourished, especially if you use it on wet skin so you’re adding moisture in addition to the oil. Argan, jojoba, and borage seed oils are all excellent for dry, flaky skin as well. Remember, oils don’t hydrate, so you need to use them when your skin is still wet or damp from the shower to get all the benefits of a body oil.

For oily or breakout-prone skin, rosehip seed oil is a light, dry-feeling oil that can deliver healing antioxidants and transretinoic acid to help decrease inflammation. Black cumin seed oil is another incredibly powerful seed oil when it comes to anti-inflammatory benefits, and can help decrease breakouts, redness, and swelling for acne-prone skin. And apricot kernel oil sinks in very quickly with a very low probability of clogging pores.

I hope this summary helps you understand how you can use seed oils to improve your skin health, and how to avoid the ones that might be causing inflammation and stress. If you have questions about which seed oils might be best for your skin, please feel free to email us at help@osmiaskincare.com and we’ll point you in the right direction!

Quick Recap: Seed Oils to Use vs. Seed Oils to Avoid

Use These (Cold-Pressed & Organic):

Flaxseed oil
Hemp seed oil
Pumpkin seed oil
Evening primrose oil
Black cumin seed oil
Jojoba, argan, and rosehip seed oils (for skincare)

Use Sparingly or Avoid in Diet:

Corn oil
Canola oil
Cottonseed oil
Soybean oil
Sunflower oil*
Safflower oil*
Rice bran oil
Grapeseed oil

*Note: Some of these (like sunflower or safflower oil) may still be fine in small amounts or when cold-pressed and organic. The issue is largely with refined, industrial versions used in processed foods.

FAQ: Seed Oils in Skincare & Diet

Is seed oil bad for you in skincare?

Not at all—when used topically, high-quality seed oils can be incredibly beneficial for your skin. The key is to choose organic, cold-pressed seed oils that haven’t been exposed to high heat or chemical solvents. These oils retain their nutrients and antioxidants, helping to soften the skin, reduce inflammation, and support your skin’s natural barrier. The controversy around seed oils largely relates to dietary consumption—particularly low-quality, refined oils—not topical application, where the seed oils do not get absorbed into the bloodstream to a significant degree.

How do I know if a seed oil is cold-pressed and high quality?

Look for products that are labeled “cold-pressed” and “organic,” ideally with information about sourcing and expiration dates. Reputable brands often highlight their extraction methods and freshness standards. A high-quality oil will usually have a mild, pleasant scent and a natural color—if it smells off or looks cloudy, it may be rancid. And yes, it’s worth paying a bit more for better sourcing and better results.

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