Seed Oils | It’s Not That Simple

What I’ve learned:

➡️ this is less about the ingredient itself and more about how it’s used

➡️ ingesting vs topical use makes a big difference

➡️ balance (omega‑6 vs omega‑3) is a huge part of the conversation

I’ll explain the rest below ⬇️

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Seed oils are everywhere right now, and I completely understand why they’re getting so much attention. But I also think there’s a lot of confusion around them.

The first thing to keep in mind is: quality + route of exposure (ingesting, topical use, inhalation)

Ingesting seed oils, this is where most of my concern comes in.

Another big piece of this conversation is the balance of fats we’re consuming

➡️ most of these oils are high in omega‑6 fatty acids

➡️ and most people are already getting too many omega‑6s and not enough omega‑3s

That imbalance is really important because..

➡️ too many omega‑6s (especially without enough omega‑3s to balance it out) can contribute to inflammation in the body

Then on top of that:

➡️ heating these oils can change their chemistry

➡️ that can make them even more inflammatory

➡️ processing also matters (cold‑pressed vs solvent extracted)

This is why seed oils are being talked about so much right now. They’re often cheaper for companies and restaurants, which is why we’re seeing them in so many foods

“Cold‑pressing does not involve heat or chemical treatments, which may alter composition and effects”

And we know inflammation plays a role in many chronic diseases.... So yes, I personally do try to limit ingesting seed oils when possible.

.... BUT when it comes to topical use, it’s a completely different conversation

It comes down to:

  • the quality of the oil
  • the type of oil
  • how it was processed
  • how it’s being used

Research actually shows many seed oils can be beneficial on the skin.

For example:

  • plant oils can act as a protective barrier, helping the skin retain moisture and reduce water loss
  • many oils (like almond, jojoba, soybean, avocado) mostly stay on the surface of the skin rather than deeply penetrating

Some specific findings:

I think you get the point..... That said, you still have to evaluate each oil individually Every oil has different properties and reacts differently to heat and use.

For example:

  • olive oil isn’t typically ideal for heating and has even been linked to skin barrier disruption in some cases.
  • There are also studies comparing different oils (like olive oil vs sunflower oil, mustard seed vs sunflower) showing how differently they can behave.

My opinion:

➡️ I try to avoid ingesting seed oils when possible

➡️ I don’t automatically avoid them in skincare

➡️ I look at quality, sourcing, and how they’re used

What I find important

  • cold‑pressed or minimally processed oils
  • better omega balance (not overly reliant on omega‑6 heavy oils)
  • products that use oils intentionally, not just because they’re cheap

What I’m more cautious of

  • heavily processed or refined seed oils
  • oils that are repeatedly heated (especially in food)
  • diets overloaded with omega‑6 and lacking omega‑3 balance

At the end of the day, for me this comes down to balance and how these oils are being used.....

It’s not as simple as “avoid all seed oils”... it’s about understanding the bigger picture and being intentional with how they show up in your daily life. There's so much nuance around this conversation but you'll mostly see people say "seed oils are bad" and that adds a lot of confusion to the conversation. 

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You can check out a few other ingredients like this too...

Sodium Benzoate → HERE
Sorbitol → HERE

Hi, I’m Destiny. 

I break down ingredients and share low-tox swaps in a simple, no-overwhelm way. I personally check every ingredient list before I share anything, so you can feel confident in what you’re choosing. Mom of 3, so I keep things realistic.

If you want to see what I use and recommend, you can browse my Top Picks here  ➡️