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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.

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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.

How to take it

TimingTiming does not matter.
With food?Take it with a meal, both for absorption and to avoid loose stools.
Worth knowingBuy small bottles, keep them in the fridge, and throw the oil out if it smells like old paint or fish, because it oxidises fast.

Interactions

With medications

  • warfarin and other anticoagulants or antiplatelet drugs

    High intakes of ALA-rich oil mildly prolong bleeding time. tell your doctor before combining and stop it before surgery

With other supplements

  • fish oil, garlic, ginkgo

    Their mild antiplatelet effects add together. avoid stacking several at high doses, especially before surgery

Well-established interactions only — this is not a complete list. Always tell your doctor and pharmacist what you take.

Frequently asked questions

Is perilla oil a good vegan substitute for fish oil?

No, perilla oil is not a substitute for fish oil: it is about 60% alpha-linolenic acid (ALA), and human conversion of ALA to EPA is only a few percent, and to DHA lower still. The evidence that marine EPA and DHA produce larger cardiometabolic changes than ALA is moderate.

Does perilla oil reduce inflammation or triglycerides?

Perilla oil has limited evidence: a meta-analysis of 19 trials found ALA supplements slightly lowered CRP, triglycerides and systolic blood pressure, but mostly used flaxseed rather than perilla. The one perilla-specific trial measured only surrogate platelet and inflammatory markers.

How much perilla oil should I take?

Trials of ALA oils supplied 2–6 g of ALA per day, which corresponds to roughly 4–10 g of perilla oil, far more than most capsules deliver. Take perilla oil with a meal to aid absorption and avoid loose stools.

Does perilla oil go rancid?

Perilla oil is highly unsaturated and oxidises quickly, so buy small bottles, keep them in the fridge, and discard any that smells like old paint or fish. Perilla is in the mint family and allergy is documented.

Scientific references

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