Does Eating Sesame Seeds Increase Estrogen?

January 2, 2026 •

3 min read

Sesame seeds contain phytoestrogens, which are plant-based compounds that can mimic the effects of estrogen in the body. While they have been shown to have a mild estrogenic effect, the impact is not the same as taking a hormonal supplement. Understanding this distinction is crucial for managing hormonal health through diet.

Quick Summary

Sesame seeds contain lignans, a type of phytoestrogen that can weakly mimic or modulate estrogen in the body. This effect is subtle, not strong, and is most noted for its potential benefit in postmenopausal women, helping to balance hormones and reduce symptoms like hot flashes.

Key Points

Phytoestrogens in Sesame: Sesame seeds contain plant-based compounds called lignans, which act as phytoestrogens.
Modulates Estrogen: Lignans can weakly mimic or block estrogen, depending on existing hormone levels, providing a balancing effect.
Benefits Postmenopausal Women: The mild estrogenic effect can help reduce symptoms like hot flashes associated with low estrogen.
Not a Direct Hormone Booster: The effect is subtle and not comparable to pharmaceutical hormonal supplements.
Supports Overall Health: Beyond hormonal effects, sesame seeds are rich in antioxidants, minerals, and healthy fats that benefit heart and bone health.
Easy to Incorporate: Adding ground, roasted, or whole sesame seeds to meals, dressings, and baked goods is an easy way to boost intake.

The Phytoestrogen Connection

Sesame seeds are a rich source of plant compounds called phytoestrogens, specifically lignans. These lignans, once consumed and metabolized by gut bacteria, are converted into compounds like enterolactone and enterodiol, which are known for their estrogen-like activity. However, the estrogenic activity of lignans is much weaker and more nuanced than the body's natural hormones or synthetic hormone replacement therapy.

How Lignans Modulate Estrogen

Instead of simply 'increasing' estrogen, lignans are better described as modulators. This means their effect can vary depending on a person's existing hormonal balance. In individuals with low estrogen (such as postmenopausal women), lignans can bind to estrogen receptors and produce a mild estrogenic effect, helping to alleviate certain symptoms. Conversely, in individuals with high estrogen, lignans can compete with the body's more potent estrogen for receptor sites, potentially leading to an anti-estrogenic effect. This dual action allows for a more balanced hormonal influence rather than a direct, overwhelming increase.

The Scientific Evidence

Numerous studies have investigated the hormonal effects of sesame seeds and their lignans, particularly in postmenopausal women.

A 2006 randomized, placebo-controlled crossover study examined the effects of consuming 50 grams of sesame seed powder daily for five weeks in postmenopausal women. The results showed a significant increase in serum sex hormone-binding globulin and an improvement in antioxidant status, suggesting a beneficial modulation of sex hormone status.
Animal studies, such as one in 2024 involving postmenopausal rats with osteoporosis, found that supplementing with sesame oil helped maintain serum estrogen and aromatase levels, preventing bone loss. While this provides valuable insight, human studies are still needed to confirm these findings.
Research on seed cycling, a practice that includes consuming sesame seeds in the luteal phase, suggests that the lignans may help block excess estrogen as progesterone rises. While anecdotal evidence abounds, scientific studies specifically on the timing and effect of seed cycling are limited, although they support the nutritional components' potential role in hormone support.

Key Lignans and Their Properties

Sesamin: A powerful antioxidant found in sesame seeds that contributes to the seed's health benefits, including anti-inflammatory properties. It has been studied for its potential effects on breast tumors, showing some effectiveness in reducing growth in mice with high estrogen levels.
Sesamolin: Another lignan in sesame seeds with anti-inflammatory, antioxidant, and anti-cancer effects.

Sesame vs. Flaxseed: A Comparison of Phytoestrogens

While both seeds are known for their lignan content, their concentrations and effects can vary. Flaxseeds are generally considered the richest dietary source of lignans, though sesame seeds are also a significant source.


Feature	Sesame Seeds	Flaxseeds
Primary Phytoestrogen	Lignans (e.g., Sesamin)	Lignans (especially secoisolariciresinol diglucoside)
Lignan Concentration	High	Very high, considered one of the richest sources
Hormonal Effect	Modulates estrogen, mild estrogenic effect	Can have stronger estrogenic effects; studies show potential to improve symptoms
Best For	Mild hormonal support, particularly in postmenopause	Stronger potential for reducing hot flashes and improving bone health
Other Benefits	High in magnesium, calcium, and zinc	Rich in omega-3 fatty acids

How to Incorporate Sesame Seeds into Your Diet

Including sesame seeds in your daily meals is simple and can be done in many ways. Roasting the seeds can enhance their nutty flavor and may also improve the bioavailability of their nutrients.

Ideas for adding sesame seeds:

Sprinkle toasted sesame seeds on salads, stir-fries, and steamed vegetables.
Add a tablespoon of sesame seeds to your morning smoothie or yogurt bowl.
Use tahini (sesame paste) as a base for dressings, sauces, and hummus.
Bake sesame seeds into bread, crackers, or muffins.
Use sesame seed flour in baking for a nutty, gluten-free alternative.

Conclusion: A Gentle Hormonal Support

Eating sesame seeds can increase phytoestrogen intake, which has a mild and modulating effect on the body's hormones. While not a cure-all, the lignans within sesame seeds, like sesamin, can gently influence estrogen levels, particularly benefiting postmenopausal women by potentially alleviating symptoms of low estrogen, such as hot flashes. The evidence, particularly from human studies on postmenopausal women, suggests a positive impact on hormone status and other health markers, such as cholesterol. Including sesame seeds as part of a balanced and nutritious diet is a simple and natural way to support hormonal health. As with any dietary change for hormonal health, it's wise to consult a healthcare provider, especially if you have an underlying health condition. The National Institutes of Health offers extensive resources on nutritional studies to explore further.

Frequently Asked Questions

Yes, men can also benefit. The minerals zinc and magnesium found in sesame seeds are linked to supporting testosterone production and overall hormonal balance. The lignans and antioxidants also offer general health benefits like reduced inflammation.

While both black and white sesame seeds contain beneficial compounds like lignans, research has shown similar effects in relation to hormone modulation. Black sesame seeds, however, may have a slightly different nutritional profile, sometimes containing more antioxidants.

Studies vary on dosage, but some have used around 50 grams (about 5 tablespoons) of sesame seed powder daily to observe effects in postmenopausal women. For general dietary support, adding a couple of tablespoons daily can be beneficial, but there is no officially recommended amount for hormonal purposes.

For most people, consuming sesame seeds as part of a balanced diet is safe. However, individuals with hormone-sensitive conditions should consult their doctor before making significant dietary changes. The effects are generally mild, but extreme intake could potentially disrupt balance.

Both sesame seeds and soy products contain phytoestrogens, but they are different types. Sesame seeds contain lignans, while soy contains isoflavones. Both can weakly mimic estrogen, but their specific effects and potency can vary.

Roasting can enhance the flavor and bioavailability of nutrients, while some methods like soaking can reduce anti-nutrients. The effects of cooking on lignan stability can vary, but regular culinary preparation is unlikely to eliminate their benefits.

Yes, some studies suggest that the phytoestrogens in sesame seeds can help counteract symptoms of low estrogen during menopause, such as hot flashes. A 2006 study showed improved hormone status in postmenopausal women consuming sesame powder.