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Limited evidenceHeart & metabolic

Sesamin

The main lignan of sesame seed. A meta-analysis points to small reductions in cholesterol and systolic blood pressure, but it pools only seven trials with a couple of hundred people in total.

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What the science says

  • Cholesterol and blood pressure Limited evidence

    A meta-analysis of seven randomised trials with 212 participants found sesamin lowered total cholesterol by about 11 mg/dL, LDL by about 8 mg/dL and systolic blood pressure by about 3.7 mmHg, with no effect on HDL, triglycerides, diastolic pressure or weight. The total sample is very small for a meta-analysis.

  • Inflammation in rheumatoid arthritis Limited evidence

    A randomised, triple-blind, placebo-controlled trial in women with rheumatoid arthritis reported reductions in inflammatory markers and clinical indices with sesamin over 6 weeks. It is one trial in a specific population, not evidence for general anti-inflammatory use.

  • Fat oxidation and body composition Limited evidence

    The claim that sesamin increases fat burning comes from rodent studies of hepatic beta-oxidation enzymes; the human meta-analysis found no effect on body weight.

Dosage & safety

Studied doseTrials used roughly 50–200 mg/day of sesamin, usually split into two doses, for 4–12 weeks. Most commercial products sit in that range.
SafetyWell tolerated in short trials. Not for anyone with a sesame allergy, which can be severe. The blood-pressure and lipid effects are small but may add to medication. Long-term safety data are lacking, and there is no data in pregnancy.

How to take it

TimingSplit it into two doses, morning and evening, as the trials did.
With food?With a meal containing fat, since sesamin is fat-soluble.
Worth knowingSkip it entirely if you have a sesame allergy, which can be severe.

Interactions

With medications

  • blood pressure medication

    Sesamin lowers blood pressure slightly, adding to the drug effect. monitor your blood pressure if you already run low

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

Frequently asked questions

Does sesamin lower cholesterol and blood pressure?

Sesamin has limited evidence: a meta-analysis of seven trials with 212 people found it lowered total cholesterol by about 11 mg/dL, LDL by about 8 mg/dL and systolic blood pressure by about 3.7 mmHg. The effects are small and the total sample is very small.

Does sesamin help burn fat?

The claim that sesamin boosts fat burning comes from rodent studies, and the human meta-analysis found no effect of sesamin on body weight. The evidence for sesamin and fat loss is limited.

How much sesamin should I take?

Sesamin trials used roughly 50–200 mg/day, usually split into two doses, for 4–12 weeks. Take sesamin with a meal containing fat, since it is fat-soluble.

Who should not take sesamin?

Do not take sesamin if you have a sesame allergy, which can be severe. Sesamin lowers blood pressure slightly, so monitor your blood pressure if you take antihypertensive medication, and note there is no data in pregnancy.

Scientific references

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