Eating Hemp Seeds When Pregnant: Safety, Benefits And Side Effects

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Most women wonder about the safety of consuming hemp seeds in pregnancy since it comes from commercial hemp plants (Cannabis sativa) that belong to the same species as marijuana. Hemp seeds are brown, nutty-flavored seeds packed with essential nutrients such as omega-3 and omega-6 fatty acids. Pregnant women need these nutrients for optimal growth and development of the baby.

Read this post about the possible benefits and risks of ingesting hemp seeds in pregnancy.

Safety Of Hemp Seeds For Pregnant Women

The US Food And Drug Administration (US FDA) recognizes hulled hemp seeds, hemp seed protein powder, and hemp seed oil safe for human consumption (1). Although commercial hemp seeds and marijuana come from the same species, they are derived from different varieties or cultivars.

Hemp plants are a Cannabis sativa cultivar with less than 0.3% of THC, which is the psychoactive substanceⁱXA drug that alters the mental processes of a human brain and may also affect their behavior of marijuana. Hemp plants may contain more cannabidiol (CBD), which is a non-psychoactive substance. The compounds THC and CBD are mostly found in the stems, flowers, and leaves (2).

Hemp seeds may contain a minuscule amount of THC and CBD, but these are insufficient to cause any psychogenicⁱX Something that has a psychogenic origin instead of a physical origin effects. The FDA says that “these amounts are low enough to not raise concerns for any group, including pregnant or breastfeeding mothers (3).” Nevertheless, THC and CBD are cannabinoids that could affect the mother and her baby’s health in high doses. Thus, consult your doctor to know if you can consume hemp seeds and in what quantity.

Nutritional Value Of Hemp Seeds

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Whole hemp seed has a crisp outer covering and a soft center. When the whole seed is hulled (outer covering removed), it leaves a soft center behind, known as hemp heart, shelled hemp, or hemp nut.

Here’s a brief overview of nutrients in three tablespoons (30g) of hulled hemp seeds and how much of those nutrients a pregnant woman aged between 19 and 30 years should consume each day (4) (5).

Source: US Food Data Central and Dietary Guidelines For Americans 2020-2025

Possible Health Benefits Of Hemp Seeds During Pregnancy

Hemp hearts are a highly nutritious pregnancy superfood that contains several nutrients and minerals beneficial for you and your baby. Certified holistic nutritionist and expecting mother Meghan Livingstone explains her reasons and methods for including hemp seeds in her diet during pregnancy. She states, “Hemp seeds are also a great source of plant-based protein, fiber, and healthy fats. I add them to just about everything. Another phase I went through was toast with peanut butter and strawberry jam and then loads of hemp seeds on top. I would sometimes have that as an evening snack or even before bed if I was feeling hungry (i).”

Here’s how regular consumption of hemp seeds in moderation and as a part of a healthy, well-balanced pregnancy diet may benefit you.

1. Support body functions: Hemp seeds have several nutrients, such as omega-3 and omega-6 fatty acids, calcium, magnesium, phosphorus, zinc, and iron. Your body requires these nutrients to carry out different body functions essential for a healthy pregnancy. For instance, hemp seeds contain a considerable amount of iron which could help avert iron deficiency anemia (IDA) in pregnancy. IDA may lead to complications in the newborn, such as premature birth, low birth weight, or poor growth (6).

2. Aid baby’s growth and development: Hemp hearts contain significant amounts of plant-based protein that can contribute to your total protein requirement. Pregnant women need more protein during pregnancy to support the growth of fetal tissue (including the brain) and breast and uterine tissues. Also, it plays a pivotal role in increasing your blood supply (7). Additionally, hemp seeds have high amounts of omega-3 fatty acids, such as DHA (docosahexaenoic acid), which help in healthy fetal brain and eye development (8).

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3. Keeps digestive system healthy: Expecting mothers between the ages of 19 and 30 require 28 to 36g of fiber per 1000 calories (5). Three tablespoons of hemp seeds offer 1.2 grams of dietary fiber, which can contribute to your total fiber needs (4). Consuming optimum amounts of fiber is vital to add bulk to the diet and maintain healthy bowel movements, which helps keep constipation and related issues away.

4. Maintains heart health: Hemp seeds contain healthy fats such as omega-3 and omega-6 fatty acids in ratios that promote heart health  (9). Additionally, they contain high amounts of magnesium, which facilitates the active transportation of potassium and calcium across the cell membrane and supports normal heartbeat (10).

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Quick fact

Hemp protein contains all nine essential amino acids and is a complete protein (14).

Possible Side Effects Of Hemp Seeds During Pregnancy

Hemp seeds have several benefits for maternal health, but they may have certain side effects. Here’s what you should know, especially when you are consuming hemp seeds for the first time.

1. Gastrointestinal problems: Consuming hemp seeds may cause upset stomach or diarrhea in sensitive individuals. Hence, ingest only a small amount of hemp seeds, such as half a teaspoon, for the first time. Then, gradually increase the quantity, depending on your digestion.

2. Allergy: Hemp seed allergy isn’t common but possible (12). According to a collective survey conducted by various institutions, it was discovered that among individuals who do not consume cannabis, a small proportion of 2.5% reported being allergic to cannabis. The symptoms of hemp seed allergy include wheezing, abdominal cramps, hives or skin rash, and eye redness. In rare cases, severe reactions, such as anaphylaxisⁱXA rare but severe and potentially fatal allergic reaction , may also occur.

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3. Drug interaction: Hemp seeds could interact with drugs that support blood clotting, such as anticoagulantsⁱXDrugs that lower the risk of strokes and heart attacks by preventing the formation of blood clots (warfarin), and treat irregular heartbeat (digoxin). Consuming diureticsⁱXDrugs that help lower blood pressure and clear excess salt and water from the body with hemp seeds may cause dangerously low potassium levels, which could adversely affect your heart.

Other Hemp Seed Products You Can Have During Pregnancy

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Besides hemp seeds, mothers can include hemp seed oil, hemp seed milk, and hemp seed protein powder in their prenatal nutritional diet. These hemp seeds products contain little or no THC and CBD and are usually safe for pregnant women.

However, to ensure your and your baby’s safety, you must talk to your healthcare professional. Depending on your and your child’s health, your healthcare provider will guide you on whether these products are safe for you and in what quantities.

Quick tip

Hemp milk has an earth flavor and adding it to smoothies, cereal, soups, and baked goods is the best way to mask it (15).

Infographic: Can Hemp Milk Be Prepared At Home?

Hemp milk is produced from hemp seeds and provides a creamy, lactose-free alternative to cow milk. It may be used as an ingredient in smoothies and other recipes requiring milk during pregnancy. The infographic below provides a simple recipe to prepare hemp milk from hemp seeds at home.

Illustration: Momjunction Design Team

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Hemp seeds can help improve your health and well-being. Discover the amazing benefits of hemp seeds with the following video.

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Dr. Irene (Eirini) OrfanoudakiPhD, MD

Dr. Irene (Eirini) Orfanoudaki is a gynecologist-obstetrician, having a private practice in Heraklion, Crete, and collaborating with private health clinic 'MITERA' - Euromeda in Heraklion. With around 21 years of experience as a gynecologist-obstetrician, she specializes in ultrasound, colposcopy, minimal and advance gynecologic surgery, aesthetic gynecology, fertility consulting, menopause consulting, operative obstetrics, high-risk pregnancy, normal deliveries, antenatal, intra-parum, postnatal care,...more

Swati PatwalM.Sc. (Food & Nutrition), MBA

Swati Patwal is a clinical nutritionist, a Certified Diabetes Educator (CDE) and a toddler mom with more than a decade of experience in diverse fields of nutrition. She started her career as a CSR project coordinator for a healthy eating and active lifestyle project catering to school children. Then she worked as a nutrition faculty and clinical nutrition coach in...more

Rebecca MalachiBSc

Rebecca is a pregnancy writer and editor with a passion for delivering research-based and engaging content in areas of fertility, pregnancy, birth, and post-pregnancy. She did her graduation in Biotechnology and Genetics from Loyola Academy, Osmania University and obtained a certification in ‘Nutrition and Lifestyle in Pregnancy’ from Ludwig Maximilian University of Munich (LMU). She has been into health and...more

Aneesha AmonzMSc

Aneesha holds a Bachelor's degree in Biotechnology from USTM, Meghalaya and Master’s degree in Applied Microbiology from VIT, Vellore. With two years of experience, she has worked on different research projects in the field of Food Sciences. In addition, she has an internship experience in Oil India Limited as an R&D project trainee. As a writer at MomJunction, Aneesha ensures...more