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SCORE
Perilla seed oil
Plant omega-3 · Allergies · Inflammation
Tier 2 — Promising
What it is
The richest plant ALA omega-3 source, surpassing even flaxseed. Japanese studies show it significantly reduces seasonal allergy symptoms and improves lung function in asthmatics. Like all plant ALA sources, conversion to EPA and DHA is low. A useful option for allergy sufferers wanting a plant-based oil. Very safe.
Efficacy
2/5
Safety
5/5
Research
2/5
Onset
3/5
Cost
3/5
Drug-int.
5/5
Dose
3–6 g/day perilla seed oil; richest plant ALA source; modest allergy benefit in Japanese trials
Time of day & tips
Take with a meal containing fat. Refrigerate after opening. Can be drizzled on food or taken in capsule form. Good alternative for those avoiding fish.
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