Nutrition Advice
The Orange-Colored Berry With Serious Health Potential
Sea buckthorn is suddenly everywhere, so let’s look at what the science really shows.
I was recently strolling through a Los Angeles health-oriented grocery store when I spotted something I’ve never seen before: Sea Buckthorn juice!
The internet calls it a “wonder plant” and “goldmine” of “beauty omegas.” Intriguing. But whenever something has a health halo, I always wonder what the science actually shows. So, I did a medical literature search. Here’s what I learned:
What is Sea Buckthorn?
- The What: Sea buckthorn (Hippophae rhamnoides) is a shrub native to Asia and Europe that produces berries with vitamin C (up to 12x more than an orange!), vitamin E, carotenoids, and a rare mix of omega fatty acids.
The reason you haven’t seen these berries in the fruit aisle? They’re extremely tart. But the same compounds that make them so pucker-inducing also give sea buckthorn its antioxidant and anti-inflammatory power.
It’s been used in Tibetan and Asian medicine for centuries, and new research has found more than 190 bioactive substances. No wonder you’ll now find its juice bottled at Erewhon for $20 a pop.
The Science Behind Sea Buckthorn
Let’s see whether all that good stuff inside translates to measurable health benefits:
Lower Cholesterol
A trial with 19 women (average age 54) with high cholesterol found that drinking 50 mL of sea buckthorn juice daily for 8 weeks reduced LDL ("bad" cholesterol), increased HDL ("good" cholesterol), and decreased body fat and inflammation markers.
- Doctor’s Note: It sounds promising, but this was a tiny study, and we need larger and better trials.
I’d put sea buckthorn in the “supporting role” category for cardiometabolic health, not a stand-alone treatment.
Vaginal Health
Here’s where things get interesting for women in midlife:
- Science Says: A 2014 study in 116 postmenopausal women found that taking 3 grams of sea buckthorn oil for 3 months improved the integrity of vaginal tissue compared to a placebo.
Notably, the oil didn’t act like estrogen. The benefits likely came from its vitamin A, essential fatty acids, and anti-inflammatory compounds.
Translation? I would consider this ‘vagina friendly’ but not remotely in the same category as estradiol as a treatment for vaginal dryness.
Other Potential Benefits
Beyond cholesterol and vaginal health, researchers have looked at sea buckthorn for:
- Anti-Skin Aging Effects: A 2023 mouse study found that proanthocyanidins from sea buckthorn reduced wrinkles and boosted collagen levels in mice. (It has potential…but we’re not rodents, and who knew that mice could really get wrinkles!)
- Anti-Cancer Pathways: A 2022 review suggests sea buckthorn may interrupt pathways associated with inflammation, oxidative stress, and abnormal cell growth.
However? Nearly all of this evidence comes from animal and cell studies. We’ll need studies on actual women before sea buckthorn can confidently earn its “wonder plant” label.
Cons and Cautions
This is where I put my boring doctor/nutritionist hat on:
Evidence is limited. Many studies are small, short, or use different preparations and doses.
Side effects. They include GI upset, diarrhea, and heartburn.
Blood thinning and blood pressure. This fruit may slow clotting and lower blood pressure. If you’re on blood thinners, antihypertensives, have kidney stones, a bleeding disorder, or are having surgery, talk to your doctor.
Blood sugar interactions. It may enhance blood sugar-lowering medications. If you have diabetes, you’ll need supervision.
Pregnant or breastfeeding? I’d skip this plant. There’s not enough data to ensure it’s safe in those settings.
Here’s How I’d Go About It:
If you’re curious about sea buckthorn for vaginal dryness, skin health, or as a small add-on for heart health, be sure to go for a reputable brand that lists the dose per capsule and has tested for contaminants and purity.
Start with a small dose (and watch for symptoms). Lastly, remember sea buckthorn isn’t a substitute for hormone therapy, vaginal moisturizers, statins, or blood pressure meds.
Personally? If I see it, I buy it, and take a little ‘shot’ of it once a day, to get some more antioxidants in my system.
