Gamma oryzanol

Tier 3 — weak evidence · Cholesterol · Menopause · Athletic

A mixture of compounds from rice bran oil studied for cholesterol reduction, menopausal hot flashes, and athletic performance. Japanese trials from the 1980s-90s showed modest cholesterol-lowering. A few trials found reduced hot flash severity. Muscle-building claims are not supported by well-designed human studies. Generally very safe with no serious side effects.

Dose: 100–600 mg/day gamma oryzanol from rice bran; modest cholesterol and menopause benefits