Oil

    Perilla Oil

    Perilla frutescens

    TL;DR

    Perilla oil is one of the richest plant sources of alpha-linolenic acid (ALA, 55-65%), an omega-3 that partly converts to EPA/DHA and shows modest anti-inflammatory and lipid effects in small trials.

    Ideal For

    • Vegans seeking an ALA-rich omega-3 source
    • People with seasonal allergies wanting adjunct support

    Avoid If

    • You rely on it as your only omega-3 (EPA/DHA conversion is poor)
    • You cannot store it refrigerated

    Frequently Asked Questions

    Overview

    Perilla oil's primary active is alpha-linolenic acid, the plant omega-3 that converts to EPA at roughly 5-10% efficiency and to DHA at under 1%. This means perilla oil is not a true substitute for fish oil when EPA/DHA status matters, but ALA itself has independent cardiovascular associations in cohort studies. Small human trials report reduced triglycerides, improved lung function in asthma, and reduced seasonal allergy symptoms (the latter attributed to rosmarinic acid and luteolin in the seed). Perilla leaf extracts are studied separately for allergy. Evidence quality is low: most trials are small, short, and Korean or Japanese. Practical use is as a culinary oil or capsule; high heat destroys the delicate fatty acids.

    How It Works

    • ALA converts (inefficiently) to EPA, substrate for anti-inflammatory eicosanoids
    • Rosmarinic acid inhibits the complement pathway and histamine release in vitro
    • ALA competes with arachidonic acid for desaturase enzymes, shifting eicosanoid balance
    • Luteolin content stabilizes mast cells in preclinical allergy models

    Benefits & Outcomes

    No linked outcomes yet. Research is ongoing.

    Health Concerns Addressed

    Allergic Rhinitis

    condition
    Mixed evidence
    Effectiveness 3/5

    Plausible adjunct for mild seasonal allergies, but not a replacement for antihistamines; leaf extracts have better evidence than the oil.

    Supporting Research
    5 studies

    Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease

    Score: 10/10
    2020
    meta_analysis

    Abdelhamid AS, Brown TJ, Brainard JS +8 more

    Increasing alpha-linolenic acid intake probably makes little or no difference to all-cause mortality or cardiovascular events, with possible small reductions in cardiovascular mortality and arrhythmia

    View source

    Dietary intake and biomarkers of alpha linolenic acid and risk of all cause, cardiovascular, and cancer mortality: systematic review and dose-response meta-analysis of cohort studies

    Score: 8/10
    2021
    meta_analysis

    Naghshi S, Aune D, Beyene J +3 more

    Higher alpha-linolenic acid intake was associated with modestly lower all-cause and cardiovascular mortality but slightly higher cancer mortality

    View source

    alpha-Linolenic acid and risk of cardiovascular disease: a systematic review and meta-analysis

    Score: 7/10
    2012
    meta_analysis

    Pan A, Chen M, Chowdhury R +5 more

    Higher alpha-linolenic acid intake was associated with a modestly lower risk of cardiovascular disease

    View source

    Metabolism and functional effects of plant-derived omega-3 fatty acids in humans

    Score: 6/10
    2016
    systematic_review

    Baker EJ, Miles EA, Burdge GC +2 more

    Conversion of alpha-linolenic acid to EPA is limited and conversion to DHA is very low in humans

    View source

    Effects of perilla seed oil supplementation on leukotriene generation by leucocytes in patients with asthma associated with lipometabolism

    Score: 5/10
    2000
    observational
    n=26

    Okamoto M, Mitsunobu F, Ashida K +8 more

    Perilla seed oil suppressed leukotriene C4 generation by leucocytes and improved ventilatory function compared with corn oil

    View source

    Safety Information

    Potential Side Effects

    {"Fishy or grassy aftertaste","Loose stools at high doses"}

    Contraindications

    {"Perilla or mint-family allergy"}

    Drug Interactions

    • Anticoagulants (theoretical additive effect at high doses)

    Pregnancy & Breastfeeding

    Pregnancy: insufficient_data

    Breastfeeding: insufficient_data

    Dosage Guidelines

    Dosage Used in Studies

    Consult healthcare provider

    Forms Compared

    Food & Timing

    With food; never cook at high heat.

    Medical Disclaimer

    The information provided on this website is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or before starting any supplement regimen.

    Individual results may vary. The statements on this website have not been evaluated by the Food and Drug Administration. Products and information are not intended to diagnose, treat, cure, or prevent any disease.