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Limited evidenceHeart & metabolic

Sacha Inchi

A Peruvian seed oil around half alpha-linolenic acid, with two small human trials showing modest improvements in cholesterol and blood pressure. It is a good plant fat — but ALA converts poorly to EPA and DHA, so it is not a fish oil replacement.

What the science says

  • Improves cholesterol and blood pressure Limited evidence

    A randomized, double-blind trial gave 54 patients with combined hyperglycaemia, hypertension, and hyperlipidaemia either 1000 mg of sacha inchi oil or 1000 mg corn oil daily for 12 weeks alongside their medications. The oil group showed systolic BP -8.6 mmHg (p = 0.004), diastolic -7.0 mmHg (p = 0.004), total cholesterol -0.6 mmol/L (p = 0.024), and LDL-C -0.3 mmol/L (p = 0.036), with improved HDL-C and no effect on glycaemic markers. An earlier open pilot in 24 patients with hyperlipoproteinemia given 5 or 10 mL daily for 4 months also reported lower total cholesterol and higher HDL, but was unblinded and uncontrolled — and the 10 mL subgroup showed rising insulin levels.

  • Is a plant-based substitute for fish oil Limited evidence

    Sacha inchi oil is roughly 45-55% alpha-linolenic acid, the highest of any common edible seed oil, but ALA is the parent omega-3, not the active one. Human conversion of ALA to EPA runs about 5-10% and to DHA typically under 1%, and is further suppressed by the high linoleic acid intake of a Western diet. If your goal is EPA/DHA status, algae oil or fish oil is the correct product; sacha inchi is a better answer to 'what cooking-adjacent fat should I use.'

  • Provides complete protein (seeds and powder) Limited evidence

    Whole sacha inchi seeds are about 25-27% protein with a reasonable amino acid profile including notable leucine and tryptophan content, which is why defatted press-cake powders are sold as plant protein. No human trial has compared sacha inchi protein to whey, soy, or pea for muscle protein synthesis or nitrogen balance, so protein-quality claims on labels are based on composition data alone.

Dosage & safety

Studied doseThe controlled 12-week trial used 1000 mg of sacha inchi oil in softgels daily. The older pilot used 5-10 mL of a 2 g/5 mL oil suspension for 4 months, with the higher dose showing the insulin signal. As a food, 1-2 tablespoons (roughly 10-20 mL) supplies about 5-10 g of ALA, well above the 1.1-1.6 g/day adequate intake for ALA. The oil has a low smoke point and oxidizes readily — use it cold, on salads or after cooking, and refrigerate.
SafetyGenerally well tolerated; the 12-week trial reported no clinical adverse events and only minimal, self-limiting side effects. Higher intakes commonly cause nausea and a distinctive nutty aftertaste, and the pilot study's insulin increase in the 10 mL subgroup deserves attention in anyone with insulin resistance. Highly unsaturated oils go rancid quickly, so buy small bottles, check for cold-pressing, and discard if it smells like paint. High ALA intake has a mild antiplatelet effect — relevant if you take warfarin, DOACs, or antiplatelets, or before surgery. Sacha inchi is a seed and can trigger allergic reactions, including reported cross-reactivity concerns in people with nut or seed allergies. No data in pregnancy at supplemental doses.

Scientific references

Where to buy

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