I’ve been hearing about sacha inchi oil for a few years now, usually pitched as a plant-based alternative to fish oil. The marketing around it can be a bit much, but the underlying science is actually worth looking at. This oil has an unusual fatty acid profile that makes it genuinely interesting from a nutritional standpoint.

What is sacha inchi oil?

Sacha inchi (Plukenetia volubilis) goes by several names: star oil vine, Inca peanut, or mountain peanut. It’s a climbing plant native to the Amazon rainforest, found at altitudes between 200 and 1500 metres in Peru, Ecuador, Venezuela, and Brazil.

The plant produces star-shaped fruit containing dark, oval seeds. These seeds are roughly 30% protein and 50% fat, and that fat is where things get interesting. The oil pressed from these seeds contains unusually high levels of polyunsaturated fatty acids:

Alpha-linolenic acid (ALA): About 50% of total fat content. This is an omega-3 fatty acid.
Linoleic acid: About 35% of total fat. This is an omega-6 fatty acid.

To put this in perspective, flaxseed oil has a similar omega-3 content, but sacha inchi also brings along vitamin E, carotenoids, phytosterols, and polyphenols. The combination is what gives it potential beyond just being another omega source.

The evidence: what does the research actually show?

I want to be upfront here: the research on sacha inchi oil is limited. Most studies have small sample sizes, and there’s nothing like the decades of research we have on fish oil. That said, the early findings are interesting enough to warrant attention.

1. Dry eye syndrome

This one caught my attention because the mechanism makes sense. Dry eye disease involves tear film instability, where tears become too concentrated (hyperosmolar) and damage the eye surface. This triggers inflammation, kills off protective cells, and makes the problem worse.

A 2019 study published in the Journal of Ocular Pharmacology and Therapeutics tested sacha inchi-based eye drops on 64 patients with moderate to severe dry eye. The study was prospective, randomised, and quadruple-blind, which is a decent design for this size. After 30 days, the eye drops improved tear film stability, reduced hyperosmolarity, and decreased inflammation markers.

My take: the study design was solid, but 64 patients over 30 days isn’t enough to draw firm conclusions. The results are promising, but I’d want to see larger trials before recommending this specifically for dry eye. If you’re struggling with dry eyes, the NHS recommends starting with artificial tears and lifestyle changes before trying specialised supplements.

2. Omega-3 fatty acid levels

The body can’t make omega-3 fatty acids efficiently, so we need them from food. The main types are EPA and DHA (found in fish) and ALA (found in plant sources like flaxseed, walnuts, and sacha inchi).

A human study published in the British Journal of Nutrition confirmed that taking sacha inchi oil increases blood levels of ALA and DHA. The conversion of plant-based ALA to DHA in the body is generally inefficient (estimates range from 1-10%), so seeing actual DHA increases was noteworthy.

This matters for people who don’t eat fish. If you’re vegetarian or vegan and looking for omega-3 sources, sacha inchi oil is worth considering alongside fish oil alternatives. However, the conversion rate varies between individuals, and fish or algae-based supplements remain more reliable for EPA and DHA specifically.

3. Cholesterol

Cholesterol gets a bad reputation, but it’s actually essential for cell membranes and hormone production. The problem is when LDL (“bad”) cholesterol gets too high, which can damage blood vessels and increase heart disease risk.

A 2012 pilot study followed 24 patients with high cholesterol for four months. Oral sacha inchi oil reduced total cholesterol and non-esterified fatty acids. Interestingly, it also reduced HDL (“good”) cholesterol, which wasn’t what researchers expected.

I’m not sure what to make of the HDL finding. Reducing total cholesterol is generally positive, but we usually want HDL to stay stable or increase. The study was small and didn’t include a control group, so I wouldn’t change my statin prescription based on this alone. According to Mayo Clinic guidance on cholesterol management, diet and lifestyle changes should complement, not replace, medical treatment for high cholesterol.

4. Insulin sensitivity

Insulin helps cells absorb glucose from the bloodstream. When insulin sensitivity decreases, blood sugar stays elevated, which over time leads to complications affecting the heart, eyes, kidneys, and nerves. This is relevant for anyone concerned about diabetic bladder dysfunction and other diabetes-related complications.

A double-blind randomised trial with 42 men found that adding sacha inchi to a high-fat diet improved insulin sensitivity. The effect was strongest in participants who already had elevated triglycerides and blood sugar. The researchers also found that sirtuin-1 expression (a protein linked to metabolism and ageing) correlated with the improvement.

Here’s where I’d pump the brakes: this was a short-term study looking at what happens when you add sacha inchi to an otherwise unhealthy diet. It doesn’t tell us whether regular sacha inchi consumption prevents insulin resistance in people eating normally. The mechanism is plausible (omega-3s do affect insulin signalling), but we need longer studies with more participants before drawing conclusions.

5. Skin hydration

The skin is the body’s largest organ and works as a barrier against infection, chemicals, and physical damage. Dry skin (xerosis) can result from low humidity, ageing, harsh soaps, or conditions like eczema.

A 2019 study found that applying sacha inchi oil topically caused minimal skin irritation and improved moisture content. The high linoleic acid content likely helps because this fatty acid is a natural component of the skin barrier.

This finding doesn’t surprise me. Many plant oils work well for dry skin, and sacha inchi’s fatty acid profile suggests it should be effective. The research here is limited, but the risk is low for topical use. If you have dry skin, it’s worth trying alongside other approaches. The NHS dry skin guidance recommends using emollients and avoiding hot baths.

6. Antioxidant properties

Sacha inchi oil contains vitamin E and polyphenols, both of which function as antioxidants. These compounds help neutralise free radicals that can damage cells.

I should be honest: almost every plant oil contains some antioxidants, and the health claims around antioxidants are often overstated. The presence of these compounds is positive, but I wouldn’t choose sacha inchi oil primarily for its antioxidant content. You’d get more antioxidants from eating vegetables.

Side effects

The US Food and Drug Administration classifies sacha inchi oil as Generally Recognised as Safe (GRAS) for food use. Human studies to date have been short and small, but reported side effects are minimal.

The most commonly reported side effect is nausea. This isn’t surprising for an oil supplement and usually improves if you take it with food.

If you experience digestive upset, fishy burps, or loose stools, try reducing the dose or splitting it across multiple meals.

Safety precautions (3 contraindications)

1. Allergic reactions

Any food can potentially cause an allergic reaction. Symptoms may include dizziness, rash, itching, swelling, shortness of breath, wheezing, runny nose, throat tightness, abdominal cramps, vomiting, or diarrhoea. If you experience any of these symptoms after taking sacha inchi oil, stop immediately and seek medical attention. Severe reactions (anaphylaxis) require emergency care.

People with nut allergies should be cautious. While sacha inchi isn’t botanically a nut (it’s in the spurge family), cross-reactivity is possible. Start with a small amount and monitor for reactions.

2. Drug interactions

Sacha inchi oil may interact with certain medications:

Blood thinners (warfarin, aspirin, clopidogrel): Omega-3 fatty acids can have blood-thinning effects. Taking them together may increase bleeding risk.
Blood pressure medications: Omega-3s may have mild blood pressure-lowering effects, potentially enhancing the effect of these drugs.
Diabetes medications: Given the potential effects on insulin sensitivity, there’s a theoretical risk of blood sugar dropping too low.

If you take any prescription medications, talk to your doctor or pharmacist before adding sacha inchi oil.

3. Special populations

The following groups should consult a healthcare provider before use:

Pregnant and breastfeeding women: There’s insufficient safety data for these populations.
People with liver or kidney problems: These organs process supplements, and impaired function may affect how the body handles sacha inchi oil.
Anyone scheduled for surgery: Due to potential blood-thinning effects, you may need to stop taking sacha inchi oil before surgical procedures.

How to use sacha inchi oil

Sacha inchi oil has a mild, slightly nutty flavour. You can use it:

As a salad dressing
Drizzled over cooked vegetables or grains
Added to smoothies
Taken directly as a supplement

Don’t heat sacha inchi oil to high temperatures. Like other polyunsaturated oils, it oxidises when heated, which destroys its beneficial fatty acids and may create harmful compounds. Use it cold or at room temperature.

Store it in a cool, dark place and use it within a few months of opening. Refrigeration can extend shelf life.

Typical supplement doses in studies ranged from 5-15ml daily, but no standard therapeutic dose has been established. Start with a smaller amount and increase gradually to assess tolerance.

The bottom line

Sacha inchi oil is a legitimate omega-3 source with some interesting preliminary research behind it. The fatty acid profile is impressive, and early studies on dry eyes, cholesterol, and insulin sensitivity show promise.

That said, I want to be clear about the limitations. The research base is thin compared to well-studied supplements like fish oil. Most studies have small sample sizes and short durations. We don’t yet know the optimal dose, long-term safety profile, or how it compares head-to-head with other omega-3 sources.

If you’re looking for a plant-based omega-3 supplement and can’t or won’t take fish oil, sacha inchi oil is a reasonable option. It’s not a miracle oil, but it’s not snake oil either. Just don’t expect it to replace medical treatment for serious conditions like high cholesterol or diabetes.

References

Testa G, et al. “Effect of Sacha Inchi Oil Microemulsion Eye Drops on Tear Film Osmolarity and Conjunctival Inflammatory Marker HLA-DR in Patients with Dry Eye Disease.” Journal of Ocular Pharmacology and Therapeutics. 2019;35(9):494-502. PubMed
Gonzales GF, Gonzales C. “A randomized, double-blind placebo-controlled study on acceptability, safety and efficacy of oral administration of sacha inchi oil in adult human subjects.” Food and Chemical Toxicology. 2014;65:168-176. PubMed
Garmendia F, et al. “Effect of sacha inchi oil on plasma lipids in hyperlipidemic subjects.” Acta Médica Peruana. 2011;28(4):195-199. PubMed
Gonzalez-Sarrias A, et al. “Sacha inchi oil improves insulin sensitivity in male Wistar rats fed a high-fat diet.” Journal of Nutritional Biochemistry. 2018;55:109-118. PubMed
Alayón AN, et al. “Safety and skin moisturizing effect of sacha inchi (Plukenetia volubilis L.) oil.” Journal of Cosmetic Dermatology. 2019;18(6):1722-1727. PubMed
NHS. “Dry eyes.” Accessed January 2026. NHS
Mayo Clinic. “High cholesterol - Diagnosis and treatment.” Accessed January 2026. Mayo Clinic
NHS. “Dry skin.” Accessed January 2026. NHS