Sleep issues trouble many people, and in the market, there are numerous health products claiming to aid sleep, such as sesamin, sesame extract, and advertisements highlighting the sleep benefits of sesame. This has led to the misconception that eating sesame alone can improve sleep. In this article, we will organize common sesame products and ingredients, exploring the actual effects of white and black sesame extracts.
Sesame, Sesamin, and Sesame Extract: What’s the Difference?
The term “sesame” often appears in advertisements for sleep health products, leading many to believe that consuming sesame can help with sleep. However, upon closer examination, there are distinct differences between sesame and its derivatives, such as sesamin and sesame extract. Although these terms all contain “sesame,” their meanings are not entirely the same.
Sesame:
Sesame belongs to the nut category and has a hard outer shell. It comes in black and white varieties and is rich in nutrients. Sesame contains minerals like calcium, dietary fiber, as well as nutrients such as zinc, magnesium, vitamin B complex, and sesamin. However, due to its fat content, while it’s a nutritious food, relying solely on sesame to obtain trace elements might result in consuming a significant amount of oil.
Sesame Extract:
Sesame extract is derived from sesame and contains active components like sesamin. However, due to variations in concentration, different names are used in government regulations. According to Taiwan’s Ministry of Health and Welfare regulations, an extract can be labeled as “sesamin” if its concentration is above 97%. If the concentration of sesamin is below 97%, it must be labeled as “sesame extract.”
Sesamin:
Sesamin is an active substance found in sesame with various benefits, such as liver protection and aiding sleep. If a product is labeled as “sesamin,” it means the concentration of sesamin is above 97%.
Further Reading: Sesamin Protects Liver and Enhances Sleep, Expert Insights: 5 Additional Benefits of Sesamin
Further Reading: Comparing 7 Sleep Sesamin and GABA Products Available on the Market (Surprisingly, “Sesame Ming” Is Not the Top Choice!)
What is the sesame content in Suntory Sesamin EX? Is it effective?
In the popular product Suntory Sesamin EX, the main ingredients include rice bran oil, vitamin E, glycerin, and sesamin.
In the nutritional information of health supplements, the order of ingredients is typically arranged from the highest to the lowest quantity. In the case of Sesamin EX, for example, each serving (3 capsules) is approximately 1110mg (370mg * 3). The majority of this content consists of rice bran oil, while the sesame lignans (sesamin) account for about 8-12 mg. This sesame lignan content falls within the range of medium to high dosage among sesame lignan health supplements available in the market.
Recommended Sleep Health Products with GABA Ingredient
When it comes to the benefits of aiding sleep, although there is certain research support for sesame lignans (sesamin), if the primary goal is to target sleep-related health, combining other ingredients like GABA, calcium, magnesium, etc., might be more helpful.
What is GABA?
GABA, or γ-aminobutyric acid, is a physiological signaling neurotransmitter. Current research suggests that GABA primarily assists in regulating mood, stress, and signal transmission related to sleep.
Is GABA Beneficial for Sleep?
In studies related to sleep, it has been found that supplementation with GABA can help shorten sleep onset time and improve sleep efficiency[1] [2].
Further Reading: What is GABA? What are its Effects? Can it Really Help with Sleep? Expert Insights!
Conclusion
Many sleep health products available in the market are formulated with a combination of sesame lignans (sesamin) and GABA ingredients. Some products might also include calcium, magnesium, or vitamin B components. Regardless of the specific formulation, you can consider the research-backed effective ingredients and recommended dosages before making a purchase decision. This way, you can ensure that the chosen product provides tangible and effective results.
