FACT CHECK: Is sea buckthorn a superfood for immunity?

CLAIM:

Sea buckthorn is a powerful "superfood" that can significantly boost immunity due to its high antioxidant and polyphenol content. The video suggests that consuming sea buckthorn berries or leaves may offer notable health and wellness benefits, particularly for immune health.

FACT:

Sea buckthorn contains antioxidants, polyphenols, vitamins and other bioactive compounds that may support overall health and immune function. However, current evidence does not prove that it significantly boosts immunity or prevents illness, and many of the claimed benefits are based on laboratory, animal or small preliminary human studies. Experts recommend consuming sea buckthorn as part of a balanced diet and healthy lifestyle rather than relying on it as a standalone immune booster. Pregnant and breastfeeding women, as well as people taking blood-thinning or blood pressure medications, should consult a healthcare professional before using sea buckthorn supplements.

Remember the bright orange berries known as sea buckthorn? The fruit, often associated with the Himalayan region and even mentioned by Prime Minister Narendra Modi for its potential health benefits, has increasingly gained a reputation as a "superfood" packed with nutrients and immune-boosting properties.

In a viral YouTube Shorts posted by the 'wellwith_official' page, gastroenterologist Dr Pal Manickam discusses the benefits and challenges of incorporating sea buckthorn into the diet. Dr Pal, an American board-certified gastroenterologist known for creating educational content on gut health, describes sea buckthorn as a nutrient-rich berry that is difficult to access outside its native growing regions.

"Fresh sea buckthorn berries have a shorter half-life, so it is very difficult to transport to regions accessible outside their native growth areas," he says in the video. He explains that the berries' sour and tangy taste may not appeal to everyone and that harvesting, processing and transportation require considerable effort.

Dr Pal also highlights the nutritional profile of the plant, stating that sea buckthorn leaves are "extremely powerful" because they are rich in antioxidants and polyphenols. Referring to their traditional use, he notes that sea buckthorn leaves have been consumed as herbal tea in Chinese medicine, while dried berry powder can be incorporated into foods such as chutneys.

The video has reignited interest in sea buckthorn and the growing list of health claims surrounding it, particularly those related to immunity and overall wellness. But does the scientific evidence support the belief that sea buckthorn is a superfood for immunity, or not?

Is sea buckthorn a superfood? What research says 

Research suggests that sea buckthorn is a nutrient-dense plant containing a wide range of bioactive compounds, but scientists caution that many of its proposed health benefits require further clinical validation.

A 2021 review published in Molecules described sea buckthorn as a rich source of antioxidants, phytosterols, essential fatty acids, amino acids, and vitamins C, E and K. The authors noted that the plant has been studied for its antimicrobial, antiviral and anti-inflammatory properties and may have potential applications in cardiovascular disease, diabetes, gastrointestinal disorders and skin health. According to the review, "the numerous health benefits of sea buckthorn make it a good candidate for incorporation into novel food products." The researchers concluded that its broad spectrum of bioactive compounds makes it a promising functional food and dietary supplement.

Building on these findings, a 2022 review highlighted the remarkable nutritional complexity of sea buckthorn. The researchers reported that the plant contains nearly 200 nutritive and bioactive compounds, including polyunsaturated fatty acids, carotenoids, phytosterols and antioxidant enzymes. They found evidence suggesting antioxidant and anti-inflammatory activities, along with potential benefits for cardiovascular health, obesity and diabetes management. However, the authors added that, “a future scope is really needed to explore the mechanism of sea buckthorn bioactive compounds along with the incorporation cost-effective functional food products.”

More recent reviews have reached similar conclusions. A 2024 review examining the nutritional composition and biological activities of sea buckthorn reported that it contains carbohydrates, vitamins, amino acids, proteins, minerals, fatty acids, carotenoids and numerous phytochemicals. The review described anti-inflammatory, antioxidant and immunomodulatory activities associated with sea buckthorn and noted that it continues to be used as both a food and medicinal plant in several regions. However, the authors emphasised that important questions remain unanswered, particularly regarding bioavailability, molecular mechanisms and the interactions between its various bioactive compounds. They concluded that sea buckthorn is a "potential functional food raw material," but further research is still needed.

Some of the immune-related claims stem from research on sea buckthorn polysaccharides, one of the plant's major bioactive components. A 2024 review identified more than 20 polysaccharides isolated from sea buckthorn fruits and reported a range of biological activities, including antioxidant, anti-inflammatory and immunoregulatory effects. The researchers wrote that these compounds have "remarkable pharmacological activities, health benefits, and broad application prospects." However, they also acknowledged that much remains to be learned about their chemical structure, mechanisms of action and potential health effects in humans.

Beyond immunity, scientists have also explored sea buckthorn's potential role in cardiovascular health. A 2024 review evaluating preclinical and clinical evidence found that sea buckthorn contains flavonoids, polysaccharides, terpenoids and vitamins that may influence inflammation, oxidative stress, vascular function and lipid metabolism. Some clinical studies suggested improvements in blood pressure, blood glucose and lipid profiles among certain patient groups. Nevertheless, the authors repeatedly cautioned that many findings remain at the laboratory or preliminary clinical stage. They noted a "lack of large-scale and multicenter clinical trials," making it difficult to draw firm conclusions about the plant's effectiveness in medical treatment.

Do experts agree?

According to Ms Edwina Raj, Head of Services - Clinical Nutrition & Dietetics, Aster CMI Hospital, Bengaluru, sea buckthorn is undoubtedly a nutrient-rich food, but the evidence supporting many of its immunity-related claims remains limited.

"Sea buckthorn is rich in antioxidants, polyphenols, vitamin C and other plant compounds that may support overall health and help the body respond to oxidative stress," she said. While laboratory and animal studies suggest that these compounds can influence immune function and reduce inflammation, she noted that the evidence in humans is still evolving.

"Most of the claims about its immune-enhancing effects are based on findings from test tubes, animal research or preliminary human studies," Ms Raj explained. Although a few small human studies have reported potential benefits for immune health and general well-being, she said there is currently insufficient clinical evidence to conclude that sea buckthorn can significantly boost immunity or prevent illnesses. "It can be considered a nutritious food that may contribute to a healthy diet, but it should not be viewed as a proven immune booster."

Explaining why many of the claims remain unconfirmed, Ms Raj pointed out that much of the existing research has been conducted in laboratory settings or animal models. "Many studies have shown positive effects, including reduced inflammation, protection against oxidative stress and changes in immune responses. However, evidence from human studies remains limited," she said.

She further noted that many human trials have involved small numbers of participants, short study durations and varying forms or doses of sea buckthorn, making it difficult to compare results. Some studies have reported improvements in markers of inflammation, skin health and overall well-being, but the findings have not been consistent enough to draw firm conclusions about immune benefits. "Another limitation is that many studies focus on biological markers rather than actual health outcomes such as reduced infections or improved disease prevention," she added.

When it comes to proven benefits, Ms Raj said the strongest human evidence currently relates to skin and mucosal health. Sea buckthorn berries, leaves and supplements contain vitamins, antioxidants, healthy fats and other bioactive compounds that may support skin hydration and help relieve symptoms of dry eyes. Some studies have also suggested potential cardiovascular benefits, including improvements in blood lipid levels and certain inflammatory markers. However, she stressed that the evidence remains limited and that more large, well-designed clinical trials are needed.

For consumers interested in trying sea buckthorn, Ms Raj advised viewing it as one component of a healthy lifestyle rather than a standalone solution for immunity. "For better immune health, people should focus on well-established habits such as eating a varied diet rich in fruits and vegetables, exercising regularly, getting enough sleep, managing stress and staying up to date with recommended vaccinations," she said. "Sea buckthorn may complement these habits, but it cannot replace them."

She also cautioned that while most people can consume sea buckthorn safely in moderate amounts, some individuals may experience digestive discomfort or allergic reactions. People taking blood-thinning medications, blood pressure medicines, or those with bleeding disorders should exercise caution, while pregnant and breastfeeding women should consult a healthcare professional before using sea buckthorn supplements due to limited safety data.

This story is done in collaboration with First Check, which is the health journalism vertical of DataLEADS