Get Your Personalized Supplement StackSupplement Stack Quiz

Sesame Powder

Also known as: Sesame, sesame seed, sesame powder, Sesamum indicum

Overview

Sesame powder is derived from ground sesame seeds (*Sesamum indicum* L.), a traditional food ingredient recognized for its rich nutritional profile. It contains beneficial lignans, particularly sesamin and sesamolin, along with unsaturated fatty acids, protein, fiber, vitamins, and minerals. Primarily utilized as a plant-based dietary supplement and functional food ingredient, sesame powder is valued for its potential to support cardiovascular health, exert anti-inflammatory effects, and aid in metabolic regulation. It can be consumed as a food additive or in supplement forms such as powder, oil, or capsules. Research on sesame's health benefits is moderately mature, with several randomized controlled trials, systematic reviews, and meta-analyses supporting its efficacy. While the quality of evidence is generally moderate, some variability exists across study designs, populations, and specific sesame formulations.

Benefits

Sesame supplementation offers several evidence-based health benefits, particularly for cardiovascular and metabolic health. It has been shown to significantly improve lipid profiles by reducing total cholesterol (TC), low-density lipoprotein cholesterol (LDL-c), and triglycerides (TAG). Meta-analyses indicate clinically relevant reductions in LDL-c by approximately 8-10 mg/dL and systolic blood pressure (SBP) by about 3.7 mmHg, contributing to cardiovascular risk reduction. Sesame also exhibits anti-inflammatory properties, with studies showing a reduction in serum interleukin-6 (IL-6), an inflammatory biomarker, although effects on C-reactive protein (CRP) and tumor necrosis factor-alpha (TNF-α) are less consistent. Furthermore, some evidence suggests improvements in glycemic markers, especially in individuals with type 2 diabetes and metabolic syndrome. These benefits appear more pronounced in populations with pre-existing chronic diseases like type 2 diabetes, hypertension, or cardiovascular disease, and in those with elevated baseline inflammatory markers. Measurable benefits are typically observed after consistent intake for at least 6 weeks, with some studies extending to 8 weeks or longer.

How it works

The health benefits of sesame powder are primarily attributed to its lignans, such as sesamin and sesamolin. These compounds possess potent antioxidant and anti-inflammatory properties, which help to modulate oxidative stress and inflammatory pathways within the body. In terms of lipid metabolism, sesame lignans inhibit cholesterol absorption and synthesis while enhancing the clearance of lipids, thereby improving cholesterol profiles. Additionally, sesame compounds may contribute to reduced blood pressure by improving endothelial function through mechanisms involving nitric oxide pathways. The bioavailability of these active compounds is influenced by the form of sesame consumed, with fat-soluble lignans being better absorbed when ingested with dietary fat.

Side effects

Sesame powder and related supplements are generally considered safe, with clinical trials reporting no serious adverse effects. Mild gastrointestinal discomfort, though rare, may occur in sensitive individuals. No significant drug interactions have been documented in the reviewed studies. While allergic reactions to sesame seeds are possible, they are uncommon in the general population. However, individuals with a known sesame allergy should strictly avoid sesame products. There are no specific contraindications identified for sesame powder, but caution is always advised for individuals with known allergies to any component of sesame. Overall, its safety profile is favorable, making it a well-tolerated supplement for most individuals.

Dosage

Effective doses of sesame powder in clinical studies typically range from 10 grams per day. For standardized lignan content in capsule form, doses often range from 50 to 200 mg of sesamin per day. The optimal dosage can vary depending on the specific formulation and the desired health outcome. To observe measurable benefits, a consistent intake for at least 6 to 8 weeks is generally recommended, as effects are not immediate. Consuming sesame with dietary fat may enhance the absorption and bioavailability of its active compounds, such as lignans. There are no established upper limits or safety thresholds that indicate toxicity at commonly studied doses, reinforcing its favorable safety profile.

FAQs

Is sesame powder effective for lowering cholesterol?

Yes, evidence supports modest but significant reductions in LDL-c (bad cholesterol) and triglycerides, contributing to improved lipid profiles.

Can sesame powder reduce blood pressure?

Yes, small but statistically significant reductions in systolic blood pressure have been observed in studies, particularly in individuals with hypertension.

Are there risks of allergic reactions?

Yes, sesame allergy exists, though it is rare. Individuals with a known sesame allergy should avoid all sesame products to prevent adverse reactions.

How long does it take to see benefits?

Typically, health benefits from sesame powder, such as improvements in lipid profiles or blood pressure, begin to appear after 6 weeks or more of consistent daily intake.

Research Sources

https://pmc.ncbi.nlm.nih.gov/articles/PMC11899564/ – This meta-analysis found that sesame supplementation improves glycemic control, lipid profiles, and inflammatory markers across diverse populations, including those with chronic diseases. It also established a dose-response relationship, highlighting the potential for tailored interventions. The study's high quality, assessed by GRADE, supports its findings despite heterogeneity in intervention types.
https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2022.842152/full – This systematic review and meta-analysis of 7 RCTs (n=212) concluded that sesamin significantly reduces total cholesterol (-10.9 mg/dL), LDL-c (-8.4 mg/dL), and systolic blood pressure (-3.7 mmHg). While no effect on HDL-c or weight was observed, the findings suggest clinically relevant improvements in cardiovascular risk factors. The study's quality was moderate to high, acknowledging small sample sizes and potential publication bias.
https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/sesame-fractions-and-lipid-profiles-a-systematic-review-and-metaanalysis-of-controlled-trials/25D054D457893E57A9D4EA8EBF8459A3 – This systematic review and meta-analysis found that sesame significantly reduces triglycerides, but its effect on total cholesterol was not consistently clear. The study highlighted variations in sesame form and dose across trials, and noted limited data on long-term effects. Despite these limitations, the moderate quality of evidence supports sesame's role in triglyceride management.
https://onlinelibrary.wiley.com/doi/10.1155/2021/6622981 – This systematic review and meta-analysis of 7 RCTs (n=310) focused on inflammatory biomarkers, concluding that sesame reduces IL-6. However, it found no significant overall effect on CRP or TNF-α. The study's findings were limited by heterogeneity and small sample sizes, suggesting the need for more targeted research on sesame's anti-inflammatory mechanisms. The quality of evidence was moderate.
https://pubmed.ncbi.nlm.nih.gov/38316576/ – This systematic review and meta-analysis, involving patients with type 2 diabetes, demonstrated that sesame improves lipid profiles and body composition. The study emphasized the potential benefits of sesame in managing metabolic health in this specific population. Despite a limited number of high-quality RCTs, the evidence was considered moderate to high, supporting sesame's role in diabetes management.