About Cardamom

Aromatic spice from India and Sri Lanka, related to ginger. Taken as a supplement mostly for heart and blood sugar support and traditionally for digestion.

Effectiveness Scores

Blood Sugar Support Pre-diabetes, type 2 diabetes: 6.0/10.
Cardamom may slow down how fast your body breaks carbs into sugar, so sugar reaches your blood more gradually. It may also help your cells respond better to insulin, the hormone that moves sugar out of your blood and into your cells.
Why this rating: Some blood sugar numbers improve and others don't. In pooled studies, cardamom lowered A1c, a three-month average of blood sugar, and made the body less resistant to insulin. Fasting blood sugar, the number from a morning finger stick, didn't change. Results were strongest in overweight women with prediabetes and less consistent in people with type 2 diabetes. Worth adding to a healthy diet, but not something to rely on in place of diabetes care.
Cardiovascular Health Adults with metabolic issues: 6.0/10.
Cardamom may relax blood vessels and help your body release extra salt and water, both of which ease pressure on the heart. It also appears to lower triglycerides and cholesterol a little.
Why this rating: The results point in a good direction, but the effects are small. Across eight trials, blood pressure dropped by less than one point, a change you'd never see on a home monitor. Cholesterol is less clear. A 2024 review of 12 trials found modest drops in cholesterol and triglycerides, while an earlier review found no change in cholesterol at all. Almost every trial was done in Iran, in people who already had diabetes, prediabetes, or fatty liver, and most lasted only 8 to 12 weeks.
Anti-inflammatory Adults with metabolic issues: 6.0/10.
Cardamom lowers several markers in the blood that rise with inflammation. One of them is CRP, a general inflammation signal doctors often check.
Why this rating: This is the most consistent result in cardamom research. Two separate reviews found drops in CRP and other inflammation markers. What's missing is evidence that lower markers change how you feel, like less pain or swelling. Nearly all of the studies were done in Iran, in people with diabetes, prediabetes, or fatty liver, and results in healthy people are less consistent.
Digestive Health: 4.0/10 (moderate evidence).
Cardamom has been used for centuries for gas, bloating, and cramping after meals. It may help your body release more of the enzymes that break down food.
Why this rating: Nearly all of the support here comes from tradition and animal studies. Human trials testing cardamom for digestion are close to nonexistent. That doesn't mean it doesn't work, only that nobody has checked properly.
Oral Health: 4.0/10 (moderate evidence).
Cardamom contains cineole, a natural antiseptic that kills the bacteria behind bad breath. In lab tests, it also works against the main bacteria that cause cavities and a yeast that causes mouth infections.
Why this rating: The lab results are strong, but almost no one has tested cardamom with human participants. Chewing a pod after meals is an old habit for fresh breath, and it's harmless. Just don't count on it for your teeth.
Respiratory Health: 4.0/10 (moderate evidence).
Cardamom is used in traditional medicine for coughs and congestion. Animal studies suggest it may relax the airways, loosen mucus, and calm coughing.
Why this rating: Tradition and animal studies are all there is so far. No good human trials exist. It isn't a treatment for asthma and shouldn't replace an inhaler.

Understanding Effectiveness Scores

What does this mean?

Our effectiveness scoring system is based on scientific research and evidence. Each health outcome is rated on a scale of 1-10, with higher scores indicating stronger scientific support for the supplement's effectiveness.

1/10: Scientific evidence concludes that supplement is ineffective for purpose
2/10: No scientific evidence supports effectiveness
3/10: Inconclusive results regarding effectiveness
4/10: Minimal research on effectiveness
5/10: Limited evidence of effectiveness; may have potential benefits, but more research is needed
6/10: Some evidence supports the supplement's effectiveness, but research is mixed
7/10: Moderate evidence shows the supplement is effective for certain purposes, with limited population studies
8/10: Solid evidence suggests the supplement is effective, but research is not as extensive as higher levels
9/10: Strong scientific evidence supports the supplement's effectiveness, but some minor gaps in research remain (e.g., limited long-term studies or specific populations).
10/10: Ample scientific research demonstrates that the supplement is both highly effective and safe for long-term use.

Dosage & Timeline

Standard Dosages

Studied dose: 3 g of ground green cardamom a day, usually split into two or three doses.
- Most studies ran: 8 to 12 weeks

Results Timeline

Blood pressure: some change around 4 weeks, most by 12 weeks, though the effect is small
Everything else: measured over 8 to 12 weeks in studies, with no reliable earlier timeline

All other outcomes may be noticed after extended use or lack sufficient studies to establish an effectiveness timeline.

Safety Information

Pregnancy and breastfeeding: Cardamom is generally considered safe during pregnancy and breastfeeding in culinary amounts. However, as with any supplement, it’s important to consult with a healthcare provider before using cardamom supplements during pregnancy, especially in higher doses.

Allergies: Individuals allergic to other spices or plants in the ginger family (e.g., ginger, turmeric) may also be allergic to cardamom. Anyone with known allergies to these plants should avoid cardamom supplements.

Medical conditions: Cardamom has mild diuretic properties, so individuals with kidney issues or those taking diuretics should use it cautiously. Cardamom may also interact with blood-thinning medications (e.g., warfarin), so those on such medications should seek advice from a healthcare provider before using cardamom supplements.

Side Effects

Common side effects:

Mild stomach discomfort, like bloating or indigestion
Skin rash or irritation in sensitive people

Rare side effects:

Severe allergic reaction in people allergic to cardamom or related plants like ginger and turmeric
Mouth irritation from concentrated essential oil

Usage Information

Most people take cardamom to support heart health and blood sugar and to help with digestion after meals. It's also used for fresh breath and, traditionally, for coughs.

Cardamom is a helper, not a treatment. It shouldn't replace medication for blood pressure, cholesterol, or diabetes.

User Experience

Gathered from reviews and forum posts, not from studies. What people report tells you what to expect. It does not tell you whether something works.

Digestion is where most people notice a difference, especially less bloating after meals. People who use it for congestion say it helps loosen mucus, though it won't replace asthma or bronchitis treatment. A few mention feeling calmer or clearer, but that effect tends to be subtle. Overall, it's well tolerated, and the benefits people report are moderate.

Alternative Names

Elaichi, Queen of Spices, Elettaria cardamomum, Amomum cardamomum

Cardamom