Perilla: Uses, Benefits, and Safety Tips

Perilla (Perilla frutescens), often called shiso, is a leafy herb used in Asian cooking and traditional medicine. People use the leaves, seeds, and oil for flavor and for possible health support. This guide helps you spot useful forms, what evidence exists, and simple safety checks before you buy or try perilla products.

Perilla leaf is common fresh or pickled in Japanese and Korean dishes. It has a minty, basil-like aroma and works well in salads, sushi, and marinades. Perilla seed oil is rich in alpha-linolenic acid (ALA), a plant-based omega-3, so some people use it like flax or walnut oil. Capsules with perilla extract focus on rosmarinic acid and other active compounds.

What the research says: lab studies and small human trials suggest perilla compounds can reduce allergic-type reactions and inflammation. Rosmarinic acid, found in perilla, has shown anti-allergy effects in some controlled studies. Perilla oil provides ALA, which your body can partly convert to helpful omega-3 fats. These findings are promising but not a green light to replace prescribed medicines.

Practical uses and dosing

For cooking, use fresh leaves as you would basil or wrap food with them. Perilla oil is fragile—store it cold and use it cold, like a finishing oil. Typical perilla oil culinary doses are 1–2 teaspoons per day to add ALA to your diet. Supplement capsules vary: look for standardization (rosmarinic acid content) and follow the makers directions. If an exact dose matters for a health condition, talk with a clinician first.

Safety, interactions, and buying tips

Perilla is generally safe when eaten in food amounts. But supplements can be stronger. If you take blood thinners, anti-inflammatory drugs, or have a bleeding disorder, check with your healthcare provider before starting perilla supplements. Pregnant or breastfeeding people should avoid high-dose perilla extracts unless a clinician approves. Rare allergic reactions can occur—stop use if you get rash, swelling, or breathing trouble.

When buying perilla products online, choose brands that list active compound amounts and share third-party lab testing when possible. Avoid products with wild claims like "cures" or "replaces prescription drugs." Read labels for added fillers and inspect expiry dates. If youre ordering perilla oil, pick cold-pressed and dark glass bottles to protect the oil from light.

Want to try perilla for flavor or as a supplement? Start small: add one fresh leaf to a meal or one teaspoon of oil, watch for any reactions, and track how you feel. If youre using it for allergy or inflammation, use it as a complement—not a replacement—to treatments your doctor recommends. Questions about drug interactions or dosing? Your pharmacist or prescriber can advise based on your medicines and health history.

Storage tip: keep perilla oil in a dark glass bottle in the fridge and use within a few months after opening to avoid rancidity. For leaf storage, wrap fresh leaves in damp paper towel and keep in the fridge for several days. Use leaves quickly for best flavor and aroma preferably every time.