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sesame

Also known as: Sesame seed, til, benne, sesamin, sesamolin, sesamol, Sesamum indicum

Overview

Sesame, derived from the *Sesamum indicum* plant, is an oilseed widely consumed as whole seeds, oils, or extracts. It is recognized as a nutraceutical and functional food ingredient due to its rich composition of lignans (primarily sesamin and sesamolin), polyunsaturated fats, and antioxidants. These bioactive compounds contribute to its potential health benefits, particularly in cardiovascular health, lipid profile improvement, and blood pressure regulation. Research indicates its utility in managing metabolic syndrome and exhibiting anti-inflammatory effects. While traditionally used in culinary applications, sesame and its extracts are increasingly studied for their therapeutic properties, with a growing body of evidence from randomized controlled trials and meta-analyses supporting its role as an antioxidant and lipid-lowering agent. The primary active components, sesamin and sesamolin, are responsible for many of its observed physiological effects.

Benefits

Sesame supplementation, particularly with its lignan component sesamin, offers several evidence-based benefits. A meta-analysis of 7 RCTs (n=212) demonstrated significant reductions in total cholesterol (TC) by approximately 10.9 mg/dL and LDL cholesterol (LDL-C) by 8.4 mg/dL, along with a modest but statistically significant reduction in systolic blood pressure (SBP) by 3.7 mmHg. These lipid and blood pressure improvements are clinically relevant for cardiovascular risk reduction. Another meta-analysis (n=310) indicated that sesame consumption can reduce the inflammatory biomarker IL-6 by WMD −0.90, with subgroup analyses suggesting more pronounced anti-inflammatory effects in individuals with elevated baseline inflammation. A 2024 systematic review and meta-analysis specifically in type 2 diabetes patients further confirmed significant reductions in triglycerides (TG), TC, and LDL-C, supporting its role in improving cardiovascular risk factors in this population. While no consistent effect on HDL cholesterol or body weight has been observed, the benefits are more pronounced in individuals with metabolic syndrome, type 2 diabetes, or pre-existing inflammation.

How it works

Sesame's beneficial effects are primarily attributed to its lignans, sesamin and sesamolin, which act through multiple biological pathways. These compounds exhibit potent antioxidant properties by scavenging free radicals, thereby reducing oxidative stress. They also possess anti-inflammatory effects by inhibiting pro-inflammatory cytokines, such as IL-6. In terms of lipid metabolism, sesamin is believed to modulate enzymes involved in cholesterol synthesis, such as HMG-CoA reductase, leading to reduced LDL-C and TG levels. Furthermore, sesame lignans may influence vascular tone, contributing to the observed reduction in systolic blood pressure. The lignans are absorbed and metabolized in the gut, with their bioavailability potentially varying based on the formulation (e.g., whole seeds, oil, or encapsulated extracts).

Side effects

Sesame is generally considered safe, with no serious adverse effects consistently reported in clinical trials. Common side effects are rare, with anecdotal reports of mild gastrointestinal discomfort occurring infrequently. There are no significant rare adverse events documented. Regarding drug interactions, no well-documented interactions exist, though caution is advised with anticoagulants due to the potential for mild blood-thinning effects from sesame oil. The primary contraindication for sesame supplementation is a known allergy to sesame seeds or oil, which can range from mild reactions to severe anaphylaxis. Data on its safety in pregnant or lactating women are limited, so caution is advised for these special populations. Overall, sesame has a favorable safety profile when consumed within typical dietary or supplemental ranges.

Dosage

The optimal dosage of sesame, particularly its active component sesamin, varies across studies. Effective doses of sesamin typically range from 50 to 200 mg per day. For whole sesame seeds or oil, the equivalent intake can be higher, but standardized sesamin capsules may offer more consistent dosing. There is no specific timing established for consumption; consistent daily intake is generally recommended to achieve benefits. While a maximum safe dose is not well-established beyond traditional dietary intake, the doses used in clinical trials have shown a favorable safety profile. Oil-based formulations may enhance the bioavailability of lignans. No specific cofactors are identified as necessary for its efficacy. Benefits are typically observed within weeks to a few months of consistent supplementation.

FAQs

Is sesame supplementation safe long-term?

Current evidence supports the safety of sesame for short- to medium-term use. While long-term data are limited, no significant safety signals have been reported, suggesting a favorable safety profile.

Can sesame replace lipid-lowering drugs?

No, sesame supplementation should not replace prescribed lipid-lowering medications. It may complement existing treatments but is not a substitute for pharmaceutical interventions.

How soon can benefits be expected?

Improvements in lipid profiles and blood pressure are typically observed within a few weeks to a few months of consistent sesame supplementation.

Does sesame affect body weight?

Based on current research, sesame supplementation has not shown a significant effect on body weight.

Are all sesame products equally effective?

Standardized sesamin capsules may offer more reliable and consistent dosing compared to whole sesame seeds or oils, which can vary in lignan content.

Research Sources

https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2022.842152/full – This systematic review and meta-analysis of 7 RCTs (n=212) found that sesamin supplementation significantly reduced total cholesterol, LDL-C, and systolic blood pressure. The study highlights sesamin's potential for cardiovascular health, despite some limitations like small sample sizes and potential publication bias.
https://onlinelibrary.wiley.com/doi/10.1155/2021/6622981 – This meta-analysis of 7 RCTs (n=310) focused on inflammatory biomarkers, showing that sesame consumption significantly reduced IL-6 levels. While no overall effect on CRP or TNF-α was found, subgroup analyses suggested benefits for populations with elevated baseline inflammation, though high heterogeneity was noted.
https://pubmed.ncbi.nlm.nih.gov/38316576/ – This systematic review and meta-analysis on type 2 diabetes patients confirmed that sesame consumption leads to significant reductions in triglycerides, total cholesterol, and LDL-C. The findings support sesame's role in improving cardiovascular risk factors and clinical symptoms in individuals with diabetes.