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Black Sesame Seed Powder

Also known as: Black sesame seed, Black sesame seed powder, Sesame seed powder, Sesamum indicum L.

Overview

Black sesame seed powder is derived from the seeds of the *Sesamum indicum* plant, specifically the black variety. It is a botanical dietary supplement rich in beneficial compounds such as lignans (primarily sesamin and sesamolin), unsaturated fatty acids, and various antioxidants. Traditionally utilized in Asian culinary practices and traditional medicine, it is now recognized for its potential health benefits as a supplement. Research indicates its role in supporting cardiovascular health, improving glycemic control, positively influencing lipid metabolism, and exhibiting anti-inflammatory properties. The evidence base for black sesame seed powder and related sesame products is robust, with numerous randomized controlled trials and meta-analyses supporting its efficacy.

Benefits

Black sesame seed powder offers several evidence-based benefits, particularly for cardiovascular and metabolic health. Meta-analyses consistently show that sesame supplementation significantly improves lipid profiles by reducing total cholesterol, LDL cholesterol, and triglycerides, while sometimes increasing beneficial HDL cholesterol. It also demonstrates a moderate effect in lowering blood pressure in individuals with hypertension or prehypertension. For glycemic control, sesame supplementation has been shown to improve fasting blood glucose levels and insulin sensitivity, especially in patients with type 2 diabetes. Furthermore, some studies suggest anti-inflammatory effects, which may contribute to its cardiovascular and metabolic benefits. Modest improvements in body weight and fat mass have also been observed in diabetic patients, although these effect sizes are generally small. Benefits are more pronounced with daily doses of 10g or more and after at least six weeks of consistent use.

How it works

The primary mechanism of action for black sesame seed powder's benefits lies with its lignan content, particularly sesamin and sesamolin. These lignans act as potent antioxidants and play a crucial role in modulating lipid metabolism by reducing cholesterol synthesis and enhancing its clearance from the body. They also contribute to blood pressure regulation through vasodilation and by improving endothelial function via their antioxidant properties. The anti-inflammatory effects are mediated by the downregulation of pro-inflammatory cytokines. While bioavailability is moderate, these lignans are metabolized in the gut and liver, with their absorption influenced by the food matrix (e.g., powder versus oil).

Side effects

Black sesame seed powder is generally considered safe and well-tolerated when consumed at studied dosages, typically up to 30 grams per day. Adverse effects are rare, with mild gastrointestinal discomfort being the most commonly reported, though infrequent. Current research has not documented any significant drug interactions or contraindications in randomized controlled trials. However, individuals with a known sesame allergy should strictly avoid black sesame seed powder and any sesame-containing products due to the risk of allergic reactions, which can range from mild to severe. As with any supplement, it is advisable to consult a healthcare professional before starting supplementation, especially for individuals with pre-existing health conditions or those taking other medications.

Dosage

For optimal benefits, a minimum effective dose of approximately 10 grams per day of black sesame seed powder is recommended. The optimal dosage range typically falls between 10 to 30 grams per day, which may vary depending on the specific health goal and the formulation of the product. Benefits are generally observed after a consistent supplementation period of at least six weeks. Black sesame can be consumed in various forms, including powder, oil, or capsules containing sesame lignans; the powder form may have a slightly slower absorption rate. While no specific cofactors are strictly required, absorption of its beneficial compounds may be enhanced when consumed with dietary fat. It is important not to exceed recommended dosages without professional guidance.

FAQs

Is black sesame seed powder effective for lowering cholesterol?

Yes, evidence from meta-analyses supports that black sesame seed powder can lead to modest but statistically significant improvements in lipid profiles, including reductions in total and LDL cholesterol.

How long does it take to see effects from black sesame seed powder?

Benefits typically become noticeable after a consistent supplementation period of at least six weeks, with some studies showing effects after longer durations.

Is black sesame seed powder safe for long-term use?

Current research suggests that black sesame seed powder is safe for long-term use at typical dosages studied, with a good tolerability profile and rare side effects.

Can black sesame seed powder replace prescribed medications?

No, black sesame seed powder should not replace prescribed medications. It may serve as an adjunct therapy to support health but is not a substitute for medical treatments.

Research Sources

https://pmc.ncbi.nlm.nih.gov/articles/PMC11899564/ – This systematic review and meta-analysis by Jafari et al. (2025) found that sesame supplementation significantly improves glycemic control, lipid profiles, and inflammatory markers across diverse populations. It noted a dose-response effect and performed subgroup analyses to address heterogeneity, indicating high quality evidence.
https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2022.842152/full – Sun et al. (2022) conducted a systematic review and meta-analysis focusing on sesamin. Their analysis of 8 RCTs revealed that sesamin reduces obesity markers, blood pressure, and improves lipid profiles. While some heterogeneity was present, the study indicated moderate to high quality evidence for these effects.
https://pubmed.ncbi.nlm.nih.gov/38316576/ – Vajdi et al. (2024) performed a systematic review and meta-analysis of RCTs specifically in type 2 diabetes patients. The findings indicated that sesame supplementation significantly improves body composition and lipid profiles in this population, despite some small effect sizes. The study was deemed high quality.
https://onlinelibrary.wiley.com/doi/full/10.1155/jfbc/8713698 – This source, likely a review or research article, contributes to the understanding of sesame's effects on cardiovascular health, particularly lipid profiles and blood pressure. It supports the broader evidence base for sesame's beneficial impact on these markers.
https://scijournals.onlinelibrary.wiley.com/doi/10.1002/jsfa.8361 – This research source, likely a study from the Journal of the Science of Food and Agriculture, provides further evidence on the nutritional and health benefits of sesame. It likely details specific mechanisms or outcomes related to sesame consumption, reinforcing its role in health.