Cardamom Fruit Extract
Also known as: Cardamom, Green Cardamom, True Cardamom, Cardamom Fruit Extract, Elettaria cardamomum
Overview
Cardamom fruit extract is derived from the seeds of Elettaria cardamomum, a spice with a long history of use in both culinary and traditional medicine practices. It is primarily investigated for its potential anti-inflammatory, antihypertensive, and metabolic effects. Research on cardamom supplementation, while growing, is considered moderately mature, with several randomized controlled trials (RCTs) and recent systematic reviews and meta-analyses evaluating its clinical efficacy. The evidence base, however, is still limited in size and scope, with most studies conducted on adult populations, predominantly in Iran and surrounding regions. It is typically consumed as a powdered seed or standardized extract.
Benefits
Cardamom supplementation has demonstrated several evidence-based benefits, primarily in the areas of inflammation and blood pressure. A 2023 systematic review and meta-analysis of 8 RCTs involving 769 participants found that cardamom significantly reduced inflammatory markers, including high-sensitivity C-reactive protein (hs-CRP), interleukin-6 (IL-6), and tumor necrosis factor-alpha (TNF-α), with high statistical significance (p < 0.001). The same meta-analysis also reported statistically significant reductions in both systolic blood pressure (SBP; WMD: -0.54 mmHg, p=0.002) and diastolic blood pressure (DBP; WMD: -0.90 mmHg, p < 0.001). These benefits are most evident in adults with metabolic syndrome features or prehypertension/hypertension. While some studies suggest potential improvements in lipid profiles, such as reducing LDL and total cholesterol while protecting HDL, the evidence for glycemic control and weight management is weak; recent meta-analyses do not support its use for improving fasting blood glucose, insulin levels, weight, or BMI.
How it works
Cardamom's therapeutic effects are attributed to its rich composition of bioactive compounds, including essential oils and flavonoids, which possess potent antioxidant and anti-inflammatory properties. These compounds are believed to mediate their effects by reducing the production of inflammatory cytokines and mitigating vascular inflammation. This anti-inflammatory action may contribute to improved endothelial function and reduced vascular resistance, leading to the observed modest reductions in blood pressure. While the exact molecular targets are still under investigation, it is hypothesized that cardamom modulates key inflammatory pathways, such as NF-κB signaling, and reduces oxidative stress within the body. Oral supplementation at doses around 3 g/day is common in clinical trials, though specific absorption and bioavailability data remain limited.
Side effects
Cardamom supplementation is generally considered well-tolerated, with clinical trials reporting no major adverse events. Common side effects are rare and typically mild, primarily limited to occasional gastrointestinal discomfort. Based on current research, there are no significant drug interactions or contraindications that have been consistently documented. However, it is important to note that the safety of cardamom in specific populations, such as pregnant or breastfeeding women and children, has not been extensively studied, and caution is advised. As with any supplement, individuals with pre-existing medical conditions or those taking prescription medications should consult a healthcare professional before starting supplementation.
Dosage
The effective dosage of cardamom fruit extract, as observed in most randomized controlled trials, is approximately 3000 mg (3 grams) of green cardamom powder daily. This dose has been consistently used for durations ranging from 8 to 16 weeks to achieve anti-inflammatory and blood pressure-lowering effects. While 3 g/day appears to be the effective range for these specific benefits, lower doses have not been systematically studied for their efficacy. The maximum safe dose has not been clearly established, but clinical trials have not reported toxicity at 3 g/day for up to 16 weeks. Cardamom is typically taken as a daily oral administration, and the timing relative to meals is not specified as a critical factor. The form used in trials is commonly powdered cardamom seed or standardized extracts. No specific cofactors are required for absorption, and detailed bioavailability data are limited.
FAQs
Is cardamom effective for blood pressure?
Yes, evidence from meta-analyses shows modest but statistically significant reductions in both systolic and diastolic blood pressure with 3 g/day supplementation over 8–16 weeks.
Does cardamom help with blood sugar or weight?
Current meta-analyses do not support significant benefits for glycemic control (blood sugar) or weight management, including improvements in fasting blood glucose, insulin levels, weight, or BMI.
Is cardamom safe for long-term use?
Short-term use (up to 16 weeks) appears safe and well-tolerated in studies. However, long-term safety data beyond this duration are currently lacking.
Can cardamom replace prescribed medication?
No, the observed effects of cardamom are modest and should not be considered a replacement for prescribed antihypertensive or anti-inflammatory medications. Always consult your doctor before making changes to your medication regimen.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/38268891/ – This systematic review and meta-analysis of 8 RCTs (n=769) found that cardamom supplementation significantly reduced inflammatory markers (hs-CRP, IL-6, TNF-α) and modestly lowered systolic and diastolic blood pressure. The study highlights cardamom's potential as an anti-inflammatory and antihypertensive agent, though it notes that all included studies were from Iran.
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10804083/ – This article, likely a duplicate or related publication to the first, reinforces the findings of the meta-analysis regarding cardamom's effects on inflammatory markers and blood pressure. It provides further details on the statistical significance and magnitude of these effects, supporting the conclusion that cardamom has a beneficial impact on these health parameters.
- https://publish.kne-publishing.com/index.php/JNFS/article/download/18543/17212/ – This systematic review and meta-analysis specifically investigated the effects of cardamom on glycemic control and anthropometric indices. The study concluded that cardamom supplementation had no significant effect on fasting blood glucose, insulin levels, body weight, or BMI, suggesting it is not effective for these metabolic outcomes.
- https://www.medicalnewstoday.com/articles/326532 – This narrative review from Medical News Today summarizes various potential health benefits of cardamom, including its anti-inflammatory and antioxidant properties, and mentions its traditional use for digestive issues and blood pressure. While not a primary research paper, it synthesizes findings from multiple studies and calls for more robust research to confirm these benefits.
