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June 15, 2026
Birgitta Dunckel
How healthy is sea buckthorn, really? Discover which of its effects are scientifically proven, who stands to benefit from it, and what you should keep in mind.
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Sea buckthorn (Hippophae rhamnoides) thrives on barren soils, tolerates wind and salt spray, and is one of the hardiest wild plants in Europe. For centuries, it has been valued across much of the world as a medicinal plant. In Germany, the thorny shrub is found primarily along the North Sea and Baltic Sea coasts.
Its bright orange berries are known for their intensely sour taste and exceptionally high nutrient density.
Sea buckthorn berries are a rich source of bioactive substances, most notably:
Sea buckthorn oil, extracted from the pulp or seeds, is of particular scientific interest. In addition to omega-3, omega-6, and omega-9 fatty acids, it contains comparatively high levels of the rare omega-7 fatty acid palmitoleic acid, which may help support the skin and mucous membrane barrier — making it a focus of ongoing research.
Although sea buckthorn has long been recognized as a medicinal plant, many reliable scientific studies have only emerged in recent years. Most studies point to the antioxidant and inflammation-modulating properties of the plant compounds it contains. These may help protect cells from oxidative stress and positively influence inflammatory processes.
The strongest body of evidence currently exists for dry mucous membranes. Several randomized studies have shown improvements in dry eyes and vaginal dryness following the intake of sea buckthorn oil. The authors suggest that the fatty acids in particular may help support the barrier function of the mucous membranes.
The data on metabolism is less clear. While some studies have found favorable changes in individual metabolic parameters, the overall evidence is not yet sufficient to support clear recommendations.
Sea buckthorn is frequently promoted as a natural remedy for weight loss. However, the scientific evidence tells a considerably more sobering story.
Individual clinical studies do suggest that sea buckthorn can positively influence insulin response and blood sugar levels after a carbohydrate-rich meal. A meta-analysis also found indications of improvements in certain markers of metabolic syndrome.
No consistent effect on body weight or blood pressure has yet been demonstrated. Sea buckthorn can therefore be considered, at best, as part of an overall balanced diet and not as a standalone method of weight loss.
Not everyone benefits equally from sea buckthorn supplementation. Based on the current state of research, the following groups of people are most likely to benefit:
Important: Sea buckthorn is not a medicine and should not be used as a substitute for medically recommended treatment. While current research shows promising results, larger and longer-term studies are needed to clearly establish its actual benefits for various conditions.
Sea buckthorn is available in various forms, including:
Sea buckthorn is also processed into foods such as jams, jellies, and syrups. For topical use, creams, ointments, and sprays containing sea buckthorn oil are available, primarily for dry or irritated skin.
Overall, sea buckthorn is well tolerated in studies, with adverse effects being rare and mostly limited to mild gastrointestinal complaints.
Pregnant and breastfeeding women, as well as people who take medication regularly, should consult a doctor before using high-dose supplements long-term, as reliable safety data are limited.
Sea buckthorn is one of the most nutrient-dense native fruits, providing high amounts of vitamin C as well as numerous antioxidant plant compounds. There is now promising evidence, particularly regarding the health of skin and mucous membranes. For many other proposed uses – such as weight loss – the existing data are not yet sufficient
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