Gamma oryzanol
Useful mainly for people wanting modest LDL support from rice bran; menopausal hot flashes (weak evidence).
Quick decision guide
May help most
people wanting modest LDL support from rice bran; menopausal hot flashes (weak evidence)
Common dosing range
100-600 mg/day
When to expect effects
Weeks
Watch out for
Limited long-term safety data; effects are small.
What is it
Gamma oryzanol is a mixture of ferulic acid esters with sterols and triterpenoids isolated from rice bran oil; it has been used in Japan for menopause and dyslipidemia and in sports supplements for muscle support.
Is it worth it for you?
Use this as a quick fit check, not a diagnosis.
Worth considering if…
Probably skip if…
Evidence at a glance
| Goal | Effect | Best fit | Time |
|---|---|---|---|
cholesterol reduction Limited Evidence | Modest LDL/total cholesterol lowering | adults with mild dyslipidemia using it as an adjunct to diet | Weeks |
cholesterol reduction
- Effect
- Modest LDL/total cholesterol lowering
- Best fit
- adults with mild dyslipidemia using it as an adjunct to diet
- Time
- Weeks
Evidence for 1 use
AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.
cholesterol reduction
Biomarker supportSmall human trials report modest reductions in total and LDL cholesterol, consistent with animal data showing reduced cholesterol absorption and hepatic synthesis. Evidence is limited by small samples and older study designs, and this is a biomarker change rather than a demonstrated reduction in cardiovascular events. It should be viewed as a lipid-panel effect, not a proven heart-disease intervention.
Bottom line: May modestly lower LDL on a lipid panel, but cardiovascular benefit is unproven.
How it works
How to take it
What to track
1 commercial form
Compare the main delivery options and what they’re best suited for.
Rice bran oil-derived gamma oryzanol
The standard supplement form.
Fat-soluble; absorbed with dietary fat.
Safety
Know the common side effects, key cautions, and who should avoid it.
Common side effects
Who should avoid it
- pregnant women (limited data)
Pregnancy & breastfeeding
Use caution in pregnancy due to limited safety data.
Interactions
may modestly add to lipid-lowering effect
theoretical effect on thyroid function from animal data
Food sources
| Food | Amount | %DV |
|---|---|---|
| Rice bran oil | 1 tbsp | — |
| Whole rice bran | 2 tbsp | — |
Rice bran oil
- Amount
- 1 tbsp
- %DV
- —
Whole rice bran
- Amount
- 2 tbsp
- %DV
- —
Choosing a product
What to look for on the label — and what to be skeptical of.
Look for…
Be skeptical of…
Frequently asked questions
Does gamma oryzanol build muscle?⌄
Evidence is weak. It was marketed for that purpose but trials do not support meaningful anabolic effects.
References by claim
cholesterol reduction
Bumrungpert et al., 2019 — PubMed (2019) link
Track Gamma oryzanol with Pilora
Set up dose reminders, check interactions, and join the community in the Pilora iPhone app.
Coming to App StoreDisclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you’re pregnant, breastfeeding, on medications, or managing a chronic condition.