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Sesamin

Overview​

Sesamin is the principal furofuran lignan of sesame (Sesamum indicum). It occurs with sesamolin in the seed and in tahini; concentration varies widely by cultivar, seed fraction, roasting and oil processing [1]. It is used here as a characteristic sesame-matrix constituent, not as a therapeutic target or a stand-in for sesame-oil or supplement trials.

The strongest human evidence is mixed and dose-bound. A meta-analysis of seven small randomised trials (212 participants) found modest reductions in total cholesterol, LDL cholesterol and systolic blood pressure after isolated sesamin, typically 60–200 mg/day, with no significant effect on triglycerides, HDL, diastolic pressure or weight [2]. A randomised crossover of 25 g sesame seeds daily for five weeks raised lignan exposure but did not improve blood pressure, lipids or inflammatory markers [3]. Vitamin-E interaction and conversion to enterolactone are real biochemical findings from small human studies [4,5]. Neurological claims remain preclinical.

Key Compound Highlights​

  • Major native sesame lignan; amount in ordinary tahini or a mixed salad is not assigned here because composition varies too widely [1].
  • Supplemental meta-analysis: modest falls in total cholesterol, LDL cholesterol and systolic blood pressure; no significant HDL, triglyceride, diastolic-pressure or weight effect [2].
  • Food-level counter-evidence: 25 g/day sesame (~50 mg sesame lignans) increased urinary enterolignans about eight-fold without improving CVD risk markers [3].
  • Unrefined sesame oil providing 94 mg sesamin and 42 mg sesamolin reduced γ-tocopherol metabolite excretion — a biochemical tocopherol-sparing effect, not a health-outcome trial [4].
  • Four-person human work shows conversion to enterolactone with large inter-individual variation [5].
  • Antioxidant, microglial, amyloid, ischaemia and neuronal-survival findings are cell and animal research; there are no convincing human neurological or ADHD trials [1,6].

Dietary Context​

Food sources​

Sesamin occurs in sesame seeds and in tahini made from those seeds. Isolated sesame oil retains oil-soluble lignans but loses most of the protein, fibre and mineral matrix. Roasting and refining change the lignan profile; sesamol and sesaminol arise mainly as processing products rather than as major native seed lignans [1].

Synergies​

The tocopherol-sparing observation was made with sesame oil plus labelled tocopherols, not with a tahini meal [4]. Do not treat that study as evidence that tahini “boosts vitamin E”.

Supplement versus food​

Cardiometabolic trials that drive the meta-analysis used isolated sesamin at supplemental doses [2]. That exposure is not equivalent to a 15–30 g tahini serving, whose lignan content is not estimated here [1]. The Wu sesame-seed trial is the better food-level reference and was null for lipids, blood pressure and inflammatory markers [3].

Recipes​

1 recipe containing this substance

Mixed-Leaf Tahini Caesar Salad

A Caesar-style mixed-leaf salad with a tahini, anchovy, caper and Parmesan dressing, using extra virgin olive oil retained from oil-packed capers.

Foods​

2 foods containing this substance

Sesame Seeds

Whole sesame seed with unsaturated fat, minerals and lignans

Tahini

Ground sesame-seed paste; composition depends on hull and roast

References​

[1] Comprehensive review of sesame lignan chemistry, occurrence and processing: sesamin and sesamolin are the major native lignans; content varies by cultivar, seed fraction and processing; sesamol and sesaminol are mainly transformation products. Andargie et al. 2021. Lignans of Sesame (Sesamum indicum L.): A Comprehensive Review

[2] Meta-analysis of seven small RCTs (212 participants): isolated sesamin reduced total cholesterol, LDL cholesterol and systolic blood pressure; no significant effect on HDL, triglycerides, diastolic pressure or weight; doses commonly 60–200 mg/day. Sun et al. 2022. The Effects of Sesamin Supplementation on Obesity, Blood Pressure, and Lipid Profile

[3] Randomised crossover in 33 overweight adults: 25 g/day sesame for five weeks (~50 mg/day sesame lignans) increased urinary enterolignans about eight-fold but did not change lipids, ambulatory blood pressure, CRP, IL-6, TNF-α or F2-isoprostanes. Wu et al. 2009. Sesame supplementation does not improve cardiovascular disease risk markers in overweight men and women

[4] Randomised crossover (n = 10): muffins with unrefined sesame oil (94 mg sesamin, 42 mg sesamolin) reduced urinary deuterium-labelled γ-CEHC for 24 h; plasma γ-CEHC fell in men only. Frank et al. 2008. Sex differences in the inhibition of γ-tocopherol metabolism by a single dose of dietary sesame oil

[5] Four adults after a single sesame-seed dose: plasma enterolactone rose with large inter-individual variation; faecal fermentation of sesamin yielded enterolactone as the major metabolite. Peñalvo et al. 2005. Dietary sesamin is converted to enterolactone in humans

[6] Gerbil cerebral ischaemia and cultured microglia: sesamin or a sesame-oil extract reduced infarct size; nitric oxide generation in LPS-stimulated microglia was attenuated. Not human neurological evidence. Cheng et al. 2006. Neuroprotective effects of sesamin and sesamolin on gerbil brain in cerebral ischemia