cardamom seed
Also known as: Green cardamom, True cardamom, Cardamom seed, Elettaria cardamomum
Overview
Cardamom seed is derived from the pods of *Elettaria cardamomum*, a plant native to South Asia, and is widely used as a spice and in traditional medicine. It is increasingly studied for its potential health benefits, particularly its anti-inflammatory and antihypertensive effects. Key characteristics include aromatic volatile oils and bioactive compounds such as terpenes and flavonoids. Research on cardamom's health benefits is moderate, with several randomized controlled trials (RCTs) and meta-analyses available, primarily from Iran and focusing on populations with metabolic syndrome or hypertension. While the evidence is emerging, it is often limited by relatively small sample sizes and short intervention durations. However, systematic reviews and meta-analyses provide a higher level of evidence, suggesting its potential as a dietary supplement.
Benefits
Cardamom supplementation has demonstrated several evidence-based benefits, particularly in specific populations. Meta-analyses of randomized controlled trials (RCTs) involving approximately 595-769 adults indicate that green cardamom significantly reduces diastolic blood pressure by about 0.9 mmHg (WMD: -0.90 to -0.91 mmHg, 95% CI ranges roughly -1.19 to -0.62) with high statistical significance (p < 0.001). Effects on systolic blood pressure are less consistent, with one meta-analysis showing a small reduction (~-0.54 mmHg) and another finding no significant change. Cardamom intake also significantly lowers inflammatory markers such as high-sensitivity C-reactive protein (hs-CRP) by approximately -1.21 mg/L, interleukin-6 (IL-6) by about -2.41 ng/L, and tumor necrosis factor-alpha (TNF-α) by roughly -2.10 units, all with strong statistical significance (p < 0.001). These benefits are most pronounced in adults with metabolic syndrome or related disorders, suggesting particular utility for populations with elevated cardiovascular risk factors. While statistically significant, the magnitude of blood pressure reduction is modest and may be most clinically relevant as an adjunct to other interventions. Intervention durations in these studies typically ranged from 8 to 16 weeks.
How it works
Cardamom's beneficial effects are attributed to its rich composition of bioactive compounds, including cineole, limonene, and various flavonoids. These compounds exhibit potent antioxidant and anti-inflammatory properties. The proposed mechanisms of action include the inhibition of pro-inflammatory cytokines such as IL-6 and TNF-α, which helps to reduce systemic inflammation. Additionally, cardamom may reduce oxidative stress throughout the body. Its potential to lower blood pressure is thought to involve vasodilation effects, contributing to improved cardiovascular function. While the exact absorption and bioavailability of all active constituents are not fully characterized, they are believed to involve gastrointestinal uptake of volatile oils and polyphenols, leading to their systemic effects.
Side effects
Cardamom supplementation is generally considered safe, with no serious adverse events reported in the analyzed randomized controlled trials. Common side effects are rare and not well documented, with no significant side effects (defined as occurring in more than 5% of participants) reported in clinical studies. There are currently no known significant drug interactions or contraindications established from the existing clinical trial data. However, it is important to note that special populations, such as pregnant women, have not been extensively studied, and caution is advised in these groups due to limited safety data. Overall, the safety profile appears favorable for short-to-medium term use within the studied dosages.
Dosage
Effective doses of green cardamom in clinical trials typically ranged around 3000 mg (3 grams) of powder daily. This dosage was administered over durations ranging from 8 to 16 weeks. The studies primarily used cardamom in powder form, often encapsulated. There is no established maximum safe dose, but the dosages used in trials were well tolerated with minimal reported adverse effects. Specific timing considerations, such as whether to take it with or without food, were standardized in trials but not extensively explored for differential effects. Similarly, strategies to enhance bioavailability beyond the powder form were not reported. Individuals should adhere to these research-backed dosages and consult a healthcare professional before exceeding them or for specific medical conditions.
FAQs
Is cardamom effective for lowering blood pressure?
Yes, meta-analyses suggest cardamom can modestly reduce diastolic blood pressure, particularly in individuals with metabolic syndrome. Effects on systolic pressure are less consistent.
Is it safe for long-term use?
Short-term use (up to 16 weeks) appears safe with no serious adverse effects reported. Long-term safety data beyond this duration are currently limited.
How soon can benefits be expected?
Clinical studies indicate that beneficial effects, such as reductions in blood pressure and inflammatory markers, can typically be observed within 8 to 16 weeks of consistent supplementation.
Can cardamom replace antihypertensive drugs?
No, cardamom should not replace prescribed antihypertensive medications. It may serve as an adjunct therapy to support blood pressure management but is not a substitute for conventional drugs.
Research Sources
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10804083/ – This systematic review and meta-analysis of 8 RCTs involving 769 adults found significant reductions in diastolic blood pressure (-0.90 mmHg), a small reduction in systolic blood pressure (-0.54 mmHg), and significant decreases in inflammatory markers (hs-CRP, IL-6, TNF-α) with cardamom supplementation. The study noted moderate heterogeneity for systolic BP and that all included studies were from Iran, suggesting a need for more diverse research.
- https://pubmed.ncbi.nlm.nih.gov/36181264/ – This meta-analysis of 8 RCTs, focusing on 595 patients with metabolic syndrome, reported a significant decrease in diastolic blood pressure (-0.91 mmHg) and inflammatory markers like hs-CRP and IL-6. However, it found no significant effect on systolic blood pressure. The authors highlighted limitations such as small sample sizes and limited geographic diversity of the studies.
- https://onlinelibrary.wiley.com/doi/abs/10.1002/fsn3.3738 – This source, likely related to the Heydarian et al. 2023 meta-analysis, contributes to the evidence base for cardamom's effects on blood pressure and inflammatory markers. It supports the findings of modest diastolic blood pressure reduction and significant anti-inflammatory effects, particularly in populations with metabolic syndrome.
- https://onlinelibrary.wiley.com/doi/abs/10.1002/ptr.7648 – This source, likely related to the Izadi et al. 2023 meta-analysis, provides further evidence on cardamom's impact on blood pressure and inflammation. It reinforces the conclusion that cardamom can significantly lower diastolic blood pressure and reduce inflammatory markers, while noting the inconsistent effects on systolic blood pressure and the need for larger, more diverse studies.
