Black currant seed oil is obtained by cold pressing the seeds of the Ribes nigrum plant. It is valued for its high content of gamma-linolenic acid, omega-3 and omega-6 fatty acids, as well as its pronounced antioxidant properties.
The oil supports the skin, blood vessels, immune system, and hormonal balance, making it popular in nutrition, functional medicine, and keto diets.
Health Benefits
Black currant seed oil is considered one of the most balanced plant oils in terms of omega fatty acid content. It provides systemic anti-inflammatory support, helps restore the skin’s barrier functions, and regulates immune response processes.
Main effects:
- reduction of inflammatory reactions due to gamma-linolenic acid;
- support for blood vessels, improvement of lipid profile and circulation;
- antioxidant protection of cells due to vitamins A, C, E, and phytosterols;
- skin support – increased moisture, elasticity, and restoration of the barrier layer;
- strengthening of immune function and increased resistance to infections;
- support for hormonal balance in women and relief of PMS and menopause symptoms.
Daily Requirement and Sources
The oil can be taken in liquid form or as capsules. The standard dose is 1 teaspoon of oil or 500–1000 mg of GLA per day, depending on the goals:
- for skin – 1 tsp per day;
- for immune support – 1 tsp daily;
- for women during PMS – 1–1.5 tsp per day.
The oil is used only in cold dishes – it is unstable when heated.
Symptoms and Consequences of Deficiency:
- dry skin and tendency to irritation;
- decreased skin elasticity and brittle hair;
- weakened immunity;
- increased inflammatory processes in the body;
- more pronounced PMS symptoms;
- nervous irritability and increased fatigue.
Possible Risks of Excess and Their Manifestations
- excessive omega-6 intake with a deficiency of omega-3;
- rarely – digestive disorders;
- high calorie content when exceeding dosages;
- unwanted interactions with anticoagulants.
Pregnant and breastfeeding women are advised to seek individual consultation.
Nutritional Value
The oil contains only fats, has no carbohydrates, and is suitable for a keto diet.
| Calories | 884 kcal per 100 g |
| Fats | 100 g |
| Proteins | 0 g |
| Carbohydrates | 0 g |
Composition of the oil:
- linoleic acid (omega-6) – 45–55%;
- alpha-linolenic acid (omega-3) – 12–18%;
- gamma-linolenic acid – 15–20%;
- vitamin E;
- vitamin A;
- vitamin C;
- zinc;
- selenium.
Use in Keto Diet
Due to its zero carbohydrate content, black currant seed oil easily fits into a keto diet.
It adds beneficial unsaturated fats, supports the skin during adaptation, reduces inflammatory processes, and strengthens immunity.
