💡 What You Need to Know Right Away
- Sacha inchi oil reduced systolic blood pressure by 8.6 mmHg and diastolic by 7.0 mmHg in a 12-week clinical trial[Evidence: B][1]
- Contains 44.73% omega-3 alpha-linolenic acid (ALA), one of the highest plant-based concentrations available[Evidence: C][3]
- Clinical research shows it reverses postprandial cholesterol increases and decreases inflammatory marker IL-6[Evidence: B][2]
- Meta-analysis of 120,643 patients confirms omega-3 PUFAs are NOT associated with increased bleeding risk[Evidence: A][6]
Looking for a plant-based omega-3 source that rivals fish oil? Sacha inchi oil, extracted from the seeds of Plukenetia volubilis native to the Amazon rainforest, has emerged as a powerful nutritional supplement gaining attention from researchers and health-conscious consumers alike.
With the plant-based omega-3 movement growing rapidly, many people are seeking vegan alternatives to fish oil. Sacha inchi oil delivers—containing up to 51% alpha-linolenic acid (ALA), the essential omega-3 fatty acid your body cannot produce on its own. But what does the science actually say about its benefits?
In this comprehensive guide, you'll discover the evidence-based health benefits of sacha inchi oil, including proper dosages from clinical trials, safety considerations, and how it compares to other omega-3 sources. Every claim is backed by peer-reviewed research.
❓ Quick Answers
What is sacha inchi oil good for?
Sacha inchi oil benefits cardiovascular health, cholesterol management, and inflammation reduction. Clinical trials show it lowers blood pressure by 8.6/7.0 mmHg and reduces LDL cholesterol by 0.3 mmol/L when taken at 1000 mg daily for 12 weeks.[Evidence: B][1] It also supports liver health and provides antioxidant protection.[Evidence: D][7]
Can sacha inchi oil lower cholesterol?
Yes, research confirms sacha inchi oil reduces cholesterol. A randomized controlled trial found it decreased total cholesterol by 0.6 mmol/L and LDL cholesterol by 0.3 mmol/L over 12 weeks.[Evidence: B][1] Studies also show it reverses postprandial cholesterol increases after high-fat meals.[Evidence: B][2]
How much sacha inchi oil should I take daily?
Clinical studies use 1000 mg of sacha inchi oil daily for cardiovascular benefits.[Evidence: B][1] For liquid oil, this equals approximately 10-15 mL (2-3 teaspoons). Benefits were observed over 12-week supplementation periods. Take with meals to enhance absorption of fat-soluble nutrients.
Is sacha inchi oil better than fish oil?
Sacha inchi oil offers advantages as a plant-based omega-3 source with 44-51% ALA content, making it ideal for vegans and those avoiding fish.[Evidence: C][3] However, ALA requires conversion to EPA/DHA (10-15% efficiency). Fish oil provides direct EPA/DHA. Both reduce cardiovascular risk factors.[Evidence: D][5]
What are the side effects of sacha inchi oil?
Sacha inchi oil is generally well-tolerated with FDA GRAS (Generally Recognized as Safe) status.[Evidence: D][7] Initial mild nausea may occur but typically resolves. A meta-analysis of 120,643 patients found omega-3 PUFAs do not increase bleeding risk.[Evidence: A][6]
🔬 How Does Sacha Inchi Oil Work?
Think of sacha inchi oil as a master key that unlocks multiple pathways to better health. Just as a single key can open several doors in your home, the omega-3 fatty acids in sacha inchi oil activate various biological mechanisms throughout your body—from your heart to your brain to your skin.
At the molecular level, sacha inchi oil works through several mechanisms. Its exceptionally high alpha-linolenic acid (ALA) content—44.73% of the oil composition—serves as the foundation for its health benefits.[Evidence: C][3] ALA is an essential omega-3 fatty acid that your body cannot manufacture on its own.
Research demonstrates that ALA from vegetable sources like sacha inchi provides measurable cardiovascular protection. Studies associate higher ALA intake with 10% lower cardiovascular disease risk and 20% reduced fatal coronary heart disease risk.[Evidence: D][5] The mechanisms include improved cholesterol profiles, reduced triglycerides, and lower blood pressure through enhanced endothelial function.[Evidence: D][4]
The anti-inflammatory action occurs through modulation of inflammatory pathways. Clinical research shows sacha inchi oil decreases interleukin-6 (IL-6), a key inflammatory marker, particularly after high-fat meals.[Evidence: B][2] Beyond omega-3s, the oil contains antioxidative compounds including gamma-tocopherol (vitamin E), phytosterols, and phenolic compounds that provide additional protective effects.[Evidence: D][10]
A comprehensive review of 15 studies confirms that sacha inchi reduces multiple cardiovascular risk factors including dyslipidemia, obesity markers, diabetes indicators, and hypertension through antioxidative and anti-inflammatory mechanisms.[Evidence: D][9] The oil also demonstrates hepatoprotective properties, preventing fat accumulation in the liver while improving lipid metabolism.[Evidence: C][3]
📊 Dosage and How to Use
Clinical research provides clear guidance on effective sacha inchi oil dosages. The table below summarizes evidence-based recommendations from peer-reviewed studies.
| Purpose/Condition | Dosage | Duration | Evidence |
|---|---|---|---|
| Cardiovascular health (blood pressure, cholesterol) | 1000 mg/day | 12 weeks | [B][1] |
| Postprandial inflammation management | 15 mL with high-fat meals | Acute dosing | [B][2] |
| General omega-3 supplementation | 10-15 mL (2-3 tsp) | Ongoing | [D][8] |
| Liver health support | Based on omega-3 content (44.73% ALA) | As needed | [C][3] |
How to Take Sacha Inchi Oil
Capsule form: Take 1000 mg capsules daily with food for optimal absorption. The 12-week RCT used this dosing in patients with metabolic conditions and observed significant improvements in blood pressure (-8.6/-7.0 mmHg) and cholesterol levels.[Evidence: B][1]
Liquid oil form: Consume 10-15 mL (approximately 2-3 teaspoons) daily. Add to smoothies, drizzle over salads, or mix into foods after cooking. Do not use for high-heat cooking as this may damage the delicate omega-3 fatty acids.
Timing: Take with meals containing some fat to enhance absorption of the oil's fat-soluble nutrients including gamma-tocopherol.[Evidence: D][10]
⚠️ Risks, Side Effects, and Warnings
Known Side Effects
Clinical research indicates sacha inchi oil is well-tolerated. Initial mild nausea has been reported but typically self-resolves within the first few weeks of use.[Evidence: D][8] No serious adverse events were reported in 12-week randomized controlled trials at 1000 mg daily dosing.[Evidence: B][1]
Drug Interactions
Regarding anticoagulant medications (blood thinners): A comprehensive meta-analysis examining 11 randomized clinical trials with 120,643 patients found that omega-3 polyunsaturated fatty acids are NOT associated with increased bleeding risk, even in patients on anticoagulant therapy.[Evidence: A][6] Only modest increases were noted with high-dose purified EPA formulations—not applicable to whole-food sacha inchi oil.
Special Populations
Pregnancy and breastfeeding: No post-2015 clinical studies specifically address sacha inchi oil safety during pregnancy or lactation. Consult your healthcare provider before use.
Children: No established pediatric dosing exists. Consult a pediatrician before giving to children.
Surgery: While omega-3s do not increase bleeding risk per meta-analysis data[6], inform your surgeon about all supplements before scheduled procedures.
🥗 Practical Ways to Use Sacha Inchi Oil
1. Morning Smoothie Boost
Add 1-2 teaspoons of sacha inchi oil to your morning smoothie. The mild, nutty flavor pairs well with fruits like banana, berries, and mango. This provides your daily omega-3 intake with breakfast and ensures consistent absorption.
2. Salad Dressing Base
Create a simple vinaigrette by combining 2 tablespoons sacha inchi oil with 1 tablespoon lemon juice or balsamic vinegar. Add herbs and seasonings to taste. Drizzle over leafy greens to maximize nutrient absorption from fat-soluble vitamins in vegetables.
3. Post-Meal Addition
For cardiovascular benefits, research supports taking sacha inchi oil with high-fat meals to reverse postprandial cholesterol increases and reduce inflammation.[Evidence: B][2] Add to finished dishes after cooking—never heat the oil directly.
Storage Tips
Store sacha inchi oil in a dark glass bottle in the refrigerator after opening. The high polyunsaturated fatty acid content makes it susceptible to oxidation. Use within 2-3 months of opening for optimal freshness and potency. Look for cold-pressed varieties to ensure maximum nutrient retention.[Evidence: C][3]
⚖️ Sacha Inchi Oil vs. Fish Oil
Both sacha inchi oil and fish oil provide omega-3 fatty acids, but they differ significantly in composition and application. Understanding these differences helps you choose the right option for your needs.
| Feature | Sacha Inchi Oil | Fish Oil |
|---|---|---|
| Omega-3 Type | ALA (alpha-linolenic acid) | EPA + DHA |
| Omega-3 Content | 44-51%[3] | 30-50% (varies by product) |
| Source | Plant (Plukenetia volubilis seeds) | Marine (fish/algae) |
| Vegan/Vegetarian | Yes | No (except algae-derived) |
| Taste | Mild, nutty | Fishy (often requires capsules) |
| Sustainability | High (rainforest-compatible farming) | Variable (overfishing concerns) |
| CVD Risk Reduction | 10% lower CVD risk, 20% reduced fatal CHD[5] | Well-established cardiovascular benefits |
The Bioavailability Question
A key difference is bioavailability. Fish oil provides EPA and DHA directly, while sacha inchi oil provides ALA, which your body must convert to EPA and DHA. Research indicates this conversion occurs at approximately 10-15% efficiency.[Evidence: D][5]
However, ALA itself provides direct cardiovascular benefits independent of conversion. Studies show ALA from vegetable sources reduces cholesterol, LDL, triglycerides, and blood pressure through multiple biological mechanisms including platelet function improvement, inflammation reduction, and enhanced endothelial function.[Evidence: D][4]
Recommendation: Sacha inchi oil is an excellent choice for vegans, those avoiding fish, or anyone seeking a sustainable omega-3 source. For those requiring high EPA/DHA specifically (certain neurological or inflammatory conditions), fish oil or algae-derived omega-3s may be more appropriate. The two can also be used complementarily.
Frequently Asked Questions
Is sacha inchi oil good for skin?
Sacha inchi oil offers several skin benefits due to its unique composition. The oil is rich in essential fatty acids and gamma-tocopherol (vitamin E), both of which support skin health.[Evidence: D][10] Research identifies dermatological applications as one of the key potential uses of sacha inchi, with benefits including moisturization and anti-inflammatory effects.[Evidence: D][8] The oil's high omega-3 content helps maintain skin barrier function and may reduce inflammatory skin conditions. For topical use, apply 2-3 drops to clean skin and massage gently. The oil has a low comedogenic rating, making it suitable for most skin types including acne-prone skin.
Does sacha inchi oil help with weight loss?
Current evidence does not support sacha inchi oil as a direct weight loss supplement. However, it may play a supportive role in weight management as part of an overall healthy diet. A mini-review of 15 studies notes that sacha inchi may influence obesity markers through its metabolic effects.[Evidence: D][9] The oil's omega-3 fatty acids and protein content may promote satiety. Additionally, the amino acid tryptophan found in sacha inchi seeds may support appetite regulation. That said, sacha inchi oil should not be considered a standalone weight loss solution. It works best as part of a balanced diet and active lifestyle.
Is sacha inchi oil safe during pregnancy?
No post-2015 clinical studies specifically address sacha inchi oil safety during pregnancy or lactation. While omega-3 fatty acids are generally considered important during pregnancy for fetal brain development, the specific safety profile of sacha inchi oil in pregnant women has not been established through controlled research. The oil has FDA GRAS status for general food use[Evidence: D][7], but this does not automatically extend to pregnancy recommendations. If you are pregnant, breastfeeding, or planning to become pregnant, consult your healthcare provider or obstetrician before adding sacha inchi oil to your diet. They can help weigh potential benefits against any individual risk factors.
What is the omega-3-6-9 ratio in sacha inchi oil?
Sacha inchi oil has an exceptionally favorable fatty acid profile. Research shows the oil contains approximately 44-51% omega-3 (alpha-linolenic acid/ALA), 34-37% omega-6 (linoleic acid), and 9-10% omega-9 (oleic acid).[Evidence: C][3] This translates to an omega-6 to omega-3 ratio of approximately 0.7:1—remarkably close to the ideal ratio recommended by nutritionists. Most Western diets have omega-6 to omega-3 ratios of 15:1 or higher, contributing to chronic inflammation. Sacha inchi oil's balanced ratio, combined with its rich phytosterol and tocopherol content[Evidence: D][10], makes it one of the most nutritionally complete plant oils available.
Is sacha inchi oil good for diabetes?
Research suggests sacha inchi oil may support blood sugar management. A randomized controlled trial specifically included patients with hyperglycemia (elevated blood sugar) and observed metabolic improvements over 12 weeks of supplementation.[Evidence: B][1] A comprehensive mini-review identifies diabetes as one of the cardiovascular risk factors that sacha inchi may help address through its antioxidative and anti-inflammatory mechanisms.[Evidence: D][9] Research also indicates ALA may improve insulin sensitivity.[Evidence: D][5] However, sacha inchi oil is not a replacement for diabetes medications. If you have diabetes or prediabetes, work with your healthcare provider to determine if sacha inchi oil supplementation is appropriate alongside your existing treatment plan.
Our Accuracy Commitment and Editorial Principles
At Biochron, we take health information seriously. Every claim in this article is supported by peer-reviewed scientific evidence from reputable sources published in 2015 or later. We use a rigorous evidence-grading system to help you understand the strength of research behind each statement:
- [Evidence: A] = Systematic review or meta-analysis (strongest evidence)
- [Evidence: B] = Randomized controlled trial (RCT)
- [Evidence: C] = Cohort or case-control study
- [Evidence: D] = Expert opinion or clinical guideline
Our editorial team follows strict guidelines: we never exaggerate health claims, we clearly distinguish between correlation and causation, we update content regularly as new research emerges, and we transparently note when evidence is limited or conflicting. For our complete editorial standards, visit our Editorial Principles page.
This article is for informational purposes only and does not constitute medical advice. Always consult qualified healthcare professionals before making changes to your health regimen, especially if you have medical conditions or take medications.
References
- 2 . Effects of Sacha Inchi (Plukenetia volubilis L.) Oil Supplementation on Hyperglycaemia, Hypertension and Hyperlipidaemia (3Hs) Patients: A Preliminary Human Trial, Mhd Rodzi NAR, Mohd Sopian M, Lee LK. Plant Foods and Human Nutrition, 2025. PubMed | DOI [Evidence: B]
- 2 . Metabolic status is related to the effects of adding of sacha inchi (Plukenetia volubilis L.) oil on postprandial inflammation and lipid profile: Randomized, crossover clinical trial, Alayón AN, Ortega Ávila JG, Echeverri Jiménez I. Journal of Food Biochemistry, 2019. PubMed | DOI [Evidence: B]
- 3 . Cold-Pressed Sacha Inchi Oil: High in Omega-3 and Prevents Fat Accumulation in the Liver, Samrit T, et al. Pharmaceuticals (Basel), 2024. PubMed | DOI [Evidence: C]
- 4 . Alpha-Linolenic Acid and Cardiovascular Events: A Narrative Review, Bertoni C, et al. International Journal of Molecular Sciences, 2023. PubMed | DOI [Evidence: D]
- 5 . Impact of α-Linolenic Acid, the Vegetable ω-3 Fatty Acid, on Cardiovascular Disease and Cognition, Sala-Vila A, et al. Advances in Nutrition, 2022. PubMed | DOI [Evidence: D]
- 6 . Bleeding Risk in Patients Receiving Omega-3 Polyunsaturated Fatty Acids: A Systematic Review and Meta-Analysis of Randomized Clinical Trials, Javaid M, et al. Journal of the American Heart Association, 2024. PubMed | DOI [Evidence: A]
- 7 . Biological Activity of Sacha Inchi (Plukenetia volubilis Linneo) and Potential Uses in Human Health: A Review, Cárdenas DM, Gómez Rave LJ, Soto JA. Food Technology and Biotechnology, 2021. PubMed | DOI [Evidence: D]
- 8 . Sacha Inchi (Plukenetia Volubilis L.): recent insight on phytochemistry, pharmacology, organoleptic, safety and toxicity perspectives, Mhd Rodzi NAR, Lee LK. Heliyon, 2022. PubMed | DOI [Evidence: D]
- 9 . Evaluating the Potential of Plukenetia volubilis Linneo (Sacha Inchi) in Alleviating Cardiovascular Disease Risk Factors: A Mini Review, Abd Rahman IZ, et al. Pharmaceuticals (Basel), 2023. PubMed | DOI [Evidence: D]
- 10 . Sacha inchi (Plukenetia volubilis L.): An emerging source of nutrients, omega-3 fatty acid and phytochemicals, Goyal A, et al. Food Chemistry, 2022. PubMed | DOI [Evidence: D]
Medical Disclaimer
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers are advised to consult their doctors or qualified health professionals regarding specific health questions and before making any changes to their health routine, including starting new supplements.
Neither Biochron nor the author takes responsibility for possible health consequences of any person reading or following the information in this educational content. All readers, especially those taking prescription medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.
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