I've used Barleans Essential Oil for years, and it has a lot of positives. My hair is thicker, shinier and healthier, my nails are stronger and seem to grow faster, my skin doesn't get dry anymore, and doesn't have those bumps on the upper arms. Also, my cholesterol levels have improved, in addition to my PMS symptoms being relieved.
I usually put it in my salad dressings, protein shakes or yogurt. I take 1 tbsp. daily, and before TTOM, I take 2 tbsp. daily. I don't even count this into my caloric or fat intake, but I don't count calories or fat grams anyway and have been at my goal weight for several years now. 1 tsbp. of the Essential Woman has 110 calories and 11 grams of fat.