When to take it
With a meal, ideally one containing fat.
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PerformanceWeak evidence
Gamma-oryzanol
Also known as: oryzanol, rice bran extract
Gamma-oryzanol is a mixture of ferulic acid esters and plant sterols extracted from rice bran and rice bran oil. It is marketed in sports nutrition for muscle and hormone support, but the evidence is weak.
What it is used for
- Exercise performance and muscle mass – weak, inconsistent evidence
- Modest improvement in blood cholesterol – limited evidence from small studies
- Relief of menopausal hot flushes – very weak, older evidence
Forms and how they differ
isolated gamma-oryzanol
capsules or powder with a standardised content
rice bran oil
natural food source
Pairs well with
A balanced diet with enough protein when training.
Do not combine / separate
Do not expect hormone-like effects – a rise in testosterone has not been confirmed.
Watch out for
Not recommended in pregnancy or breastfeeding due to lack of data. If you have thyroid, liver or kidney disease or take medicines, consult your doctor.
Safety
Do not exceed the dose stated on the label.
Practical tip
If performance is your goal, better-proven supplements such as creatine are a wiser investment.
Products containing Gamma-oryzanol 1
Gamma-oryzanol rice bran extractrice bran extract
How to read the evidence rating
Strong evidenceModerate evidenceWeak evidenceNo evidence
Strong = several good human studies or official recommendations; moderate = promising but smaller studies; weak = few studies or mixed results; no evidence = claims not confirmed.
Combination check
Select the supplements you take and, if relevant, your medicines. We show what interferes, what needs a time gap and what to watch out for.
Check Gamma-oryzanol with othersWhich supplements do you actually need?
Fénix Methode picks them from your blood results and schedules when to take what – no needless purchases.
From the same group
AmylopectinModerate evidenceBeta-alanineStrong evidenceBHB ketonesWeak evidenceCaffeineStrong evidenceCreatineStrong evidenceD-aspartic acidWeak evidence
Important notice
This information is educational and does not replace advice from a doctor or pharmacist. We do not give medicine dosages. Supplements are no substitute for a varied diet; if pregnant, breastfeeding, ill or on medication, consult a doctor first.