Hemp milk is a popular plant-based alternative to dairy, made by blending hemp seeds with water. Touted for its health benefits, including being a rich source of omega-3 and omega-6 fatty acids, vitamins, and minerals, it’s also a favorite among those with dietary restrictions. However, like any food or drink, hemp milk isn’t without its risks. Before you incorporate it into your diet, it’s essential to understand potential dangers, especially if you rely on it as a primary source of nutrition. This article provides an evidence-based examination of the risks associated with hemp milk to help you make an informed decision.

1. Allergic Reactions

Hemp seeds, the primary ingredient in hemp milk, can trigger allergic reactions in some individuals. While not as common as peanut or tree nut allergies, hemp seed allergies can still cause symptoms such as hives, itching, swelling, and in severe cases, anaphylaxis. If you have a history of food allergies, particularly to seeds or nuts, it’s crucial to consult an allergist before trying hemp milk. Always start with a small amount and monitor your body’s response to avoid adverse effects.

2. Digestive Discomfort

Hemp milk is high in fiber, especially if made from whole seeds or minimally processed. While fiber is essential for gut health, consuming large amounts of hemp milk could lead to digestive issues such as bloating, gas, or diarrhea, particularly for individuals unaccustomed to high-fiber diets. If you have irritable bowel syndrome (IBS) or other gastrointestinal sensitivities, start with smaller servings and consider whether hemp milk is suitable for your digestive system.

3. Trace THC Contamination

Hemp plants come from the Cannabis sativa species, the same family as marijuana. While the seeds themselves contain no THC (the psychoactive compound in cannabis), there is a small risk of cross-contamination during processing, particularly in poorly regulated products. Most commercially produced hemp milk is tested to ensure it contains negligible or undetectable levels of THC, but it’s important to choose reputable brands to avoid potential exposure.

For those who undergo regular drug testing, even trace amounts of THC may cause concern. Although rare, it’s wise to check with manufacturers for third-party testing to verify THC levels.

4. Unsuitable for Infants and Young Children

Hemp milk should not be used as a primary source of nutrition for infants or young children. While it may seem like a healthy alternative, unfortified hemp milk lacks the protein, calcium, and essential vitamins such as vitamin B12 needed for proper growth and development. Even fortified hemp milk is not an adequate substitute for breast milk, formula, or cow’s milk for children under five years old unless recommended by a pediatrician.

5. Nutritional Limitations

Although hemp milk is rich in healthy fats, it is often low in protein compared to dairy milk and other plant-based alternatives like soy milk. Additionally, many hemp milk brands are not fortified with essential nutrients like calcium, vitamin D, and vitamin B12, which are critical for bone health and overall well-being. For individuals relying on hemp milk as a primary source of nutrition, these deficiencies could lead to imbalances, especially in vegan or vegetarian diets.

To mitigate this risk, choose fortified hemp milk and supplement your diet with other nutrient-rich foods. Reading product labels is essential to ensure you’re meeting your dietary needs.

6. Potential Medication Interactions

Hemp products, including hemp milk, can interact with certain medications. Hemp seeds contain compounds that may affect liver enzymes responsible for metabolizing medications. This can alter the effectiveness or increase the side effects of drugs such as blood thinners, antidepressants, and those used to manage high blood pressure. If you’re on prescription medication, consult your healthcare provider before adding hemp milk to your diet to avoid potential complications.

7. Taste and Texture Considerations

The distinct earthy flavor and slightly gritty texture of hemp milk may not appeal to everyone. While this isn’t a health risk, it could discourage regular consumption. If you’re using hemp milk in recipes, its flavor might overpower other ingredients. To find a brand that suits your taste, experiment with different varieties, including sweetened, unsweetened, or flavored options.

8. Environmental and Cost Factors

Hemp milk is more expensive than many other plant-based milk options, such as almond, soy, or oat milk. This higher cost could make it less accessible for some people. Furthermore, while hemp is considered an environmentally friendly crop due to its minimal water and pesticide requirements, the environmental impact of commercial hemp milk production—including packaging and transportation—should not be overlooked.

How to Safely Incorporate Hemp Milk Into Your Diet

If you decide to include hemp milk in your diet, here are some tips to do so safely:

• Choose reputable brands: Opt for manufacturers that use third-party testing to verify the quality and safety of their products.


• Check for fortification: Look for fortified hemp milk to ensure adequate intake of calcium, vitamin D, and other essential nutrients.


• Start with small servings: Especially if you’re new to hemp milk, begin with small amounts to monitor how your body reacts.


• Supplement with other foods: Ensure your diet includes other sources of protein, vitamins, and minerals to maintain a balanced nutritional profile.


• Consult with a healthcare professional: Speak with your doctor or dietitian if you have allergies, medical conditions, or are taking medications.

Final Thoughts

Hemp milk can be a nutritious and eco-conscious alternative to traditional dairy, but it’s not without its risks. By understanding potential dangers like allergies, nutritional deficiencies, and medication interactions, you can make an informed decision about whether hemp milk fits into your diet. With proper precautions, it can be a healthy addition to your lifestyle, but it’s essential to consume it mindfully and as part of a balanced diet. Always prioritize quality and consult experts when in doubt to enjoy the benefits of hemp milk while minimizing potential risks.