Lariciresinol

PhytochemicalLignan

What is it

Lariciresinol is a plant lignan, a phytoestrogen found in seeds (particularly flaxseed), nuts, whole grains, and some vegetables. It is converted by gut bacteria to the mammalian lignans enterodiol and enterolactone.

Evidence for 1 use

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

Cardiovascular and metabolic health (lignan intake)

Limited Evidence

Higher dietary lignan and enterolactone levels are associated with cardiovascular and metabolic benefits in cohort studies; trials are smaller and use flaxseed as the delivery vehicle.

How it works

Plant lignans like lariciresinol are weak estrogenic and antiestrogenic compounds. After ingestion, gut microbes convert them to enterolactone and enterodiol, which circulate systemically and bind estrogen receptors with low affinity. Cohort studies link higher enterolignan levels to lower cardiovascular and breast-cancer risk, though clinical trial evidence for isolated lariciresinol supplementation is sparse; most research uses flaxseed as a delivery vehicle.

Dosage

No RDA. Lariciresinol intake from a typical Western diet is around 1-3 mg/day. Flaxseed (about 1-2 tbsp) delivers larger amounts of lignans including secoisolariciresinol diglucoside as the major form.

When and how to take it

No strict timing requirement; consistent intake supports steady microbial conversion to active enterolignans.

2 commercial forms

Compare the main delivery options and what they’re best suited for.

Flaxseed (whole or ground)

Primary dietary source.

Lignans require grinding for release.

Sesame seed

Secondary source.

Contains both lariciresinol and sesame-specific lignans.

Safety

Safe at dietary levels. Isolated high-dose supplements have not been well characterized.

Who should be cautious

People with hormone-sensitive cancers (e.g., estrogen-receptor-positive breast cancer) should discuss high-lignan supplements with their oncology team. Pregnancy: dietary intake is fine; high supplement doses lack safety data.

Interactions

Theoretical estrogenic effects could matter for hormone-sensitive cancers or hormone therapy; effects at dietary doses are small.

Food sources

Ground flaxseed, 1 tbsp (~7 g)

Amount
~6-7 mg lignans (mostly SDG plus lariciresinol)
%DV
—

Sesame seed, 1 tbsp

Amount
~3-5 mg lignans
%DV
—

Frequently asked questions

Is lariciresinol estrogenic?⌄

Weakly. Its metabolites (enterodiol, enterolactone) bind estrogen receptors with low affinity and can act as both estrogenic and antiestrogenic depending on context.

Best food source?⌄

Ground flaxseed is the most concentrated dietary source of plant lignans.

References

Lariciresinol on NIH DSLD (US supplement label database) — NIH Dietary Supplement Label Database link

Research on Lariciresinol (PubMed search) — PubMed link

Track Lariciresinol with Pilora

Set up dose reminders, check interactions, and join the community in the Pilora iPhone app.

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Evidence-based·How we grade evidence

Disclaimer: 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.