Sesame (Sesamum indicum) seeds and oil deliver healthy fats, fiber, and concentrated lignans. Supplements often standardize these lignans for a potent dose of antioxidants alongside natural vitamin E, zinc, and fatty acids.
People take sesame to help maintain healthy cholesterol levels when paired with a good diet. Its nutrient mix also supports skin and hair health. Capsules, liquids, whole seeds, tahini, and oil are all common ways to get it. Dosing depends heavily on the form, so stick to the label or ask a healthcare provider.
Sesame is a common allergen and can trigger serious reactions. The seeds contain oxalates, which can raise the risk of kidney stones in people who are susceptible. If you are pregnant or breastfeeding, use sesame only in normal food amounts. The safety of concentrated extracts has not been established during these times.