Limited evidenceHeart & metabolic

Perilla Seed Oil

A plant oil about 60% alpha-linolenic acid, marketed as a vegan omega-3. ALA supplementation nudges inflammatory and lipid markers, but conversion to EPA and DHA in humans is poor, so it is not a substitute for fish oil.

Evidence last reviewed: August 2026

What the science says

Cardiovascular risk markers Limited evidence
A meta-analysis of 19 randomised trials in 1183 people with overweight or obesity found ALA supplementation lowered C-reactive protein, TNF-alpha, triglycerides and systolic blood pressure by small amounts. The trials used various vegetable ALA sources, mostly flaxseed rather than perilla.
Not equivalent to EPA and DHA Moderate evidence
A meta-analysis directly comparing EPA/DHA with ALA on cardiometabolic risk factors found the marine fatty acids produced the larger changes. Human conversion of ALA to EPA is on the order of a few percent and to DHA is lower still.
Platelet and inflammatory responses Limited evidence
A randomised, double-blind, placebo-controlled trial of perilla oil specifically, in healthy smokers, reported changes in platelet and inflammatory measures. It is a single trial using surrogate endpoints.

Dosage & safety

Studied doseTrials of ALA oils typically supply 2–6 g of ALA per day, which corresponds to roughly 4–10 g of perilla oil. Capsule products usually deliver far less than that per serving.

SafetyGenerally well tolerated; high intakes can cause loose stools. Perilla is a member of the mint family and allergy is documented, particularly in Korea and Japan where it is a food. At higher doses it has a mild antiplatelet effect, relevant if you take anticoagulants or are due for surgery. The oil is highly unsaturated and oxidises quickly, so refrigerate it and discard any that smells rancid.

Scientific references

Effect of Alpha-Linolenic Acid Supplementation on Cardiovascular Disease Risk Profile in Individuals with Obesity or Overweight: A Systematic Review and Meta-Analysis of Randomized Controlled Trials
Yin S, Xu H, Xia J — Adv Nutr, 2023
Effects of eicosapentaenoic acid and docosahexaenoic acid versus α-linolenic acid supplementation on cardiometabolic risk factors: a meta-analysis of randomized controlled trials
Chen H, Deng G, Zhou Q — Food Funct, 2020
Effects of perilla oil on platelet and inflammatory responses in healthy smokers: a randomized, double-blind, placebo-controlled, parallel trial
Lee S, Kim KJ, Park MJ — Food Funct, 2026

Where to buy

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