Black Ginger (Kaempferia parviflora)
A Thai rhizome rich in methoxyflavones, sold for stamina and fat loss. The body-composition evidence is the stronger half; the exercise performance data are genuinely mixed.
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What the science says
- Reduction in body fat Moderate evidence
Two 12-week randomised, double-blind, placebo-controlled trials in overweight adults reported reductions in body fat, including visceral fat, with a standardised polymethoxyflavone extract. The changes were small, both trials were conducted with manufacturer involvement, and neither was large.
- Physical performance and stamina Limited evidence
Results conflict. A randomised trial in soccer players found improvements in some fitness measures after several weeks of supplementation, but an earlier placebo-controlled study found no effect of acute ingestion on sprint or endurance performance. The pattern suggests any benefit is small and does not come from a single dose.
Dosage & safety
How to take it
Interactions
With medications
- nitrates such as nitroglycerin
Methoxyflavones inhibit PDE5 and dilate blood vessels, which can add to nitrates and cause a dangerous drop in blood pressure. do not combine without medical supervision
- sildenafil and other erectile dysfunction drugs, and blood pressure medication
Additive vasodilation and blood-pressure lowering. monitor your blood pressure and talk to your doctor before combining
With other supplements
- citrulline, arginine or beetroot
Additive vasodilation and blood-pressure lowering. do not stack several at once
Well-established interactions only — this is not a complete list. Always tell your doctor and pharmacist what you take.
Frequently asked questions
Does black ginger help you lose belly fat?
Black ginger (Kaempferia parviflora) has moderate evidence for small body-fat reductions: two 12-week placebo-controlled trials in overweight adults reported less body fat, including visceral fat. Both trials were small and had manufacturer involvement.
Does black ginger improve exercise performance or stamina?
Black ginger's performance evidence is limited and conflicting: one trial in soccer players found improvements in some fitness measures after several weeks, but a placebo-controlled study found no effect of a single dose on sprint or endurance performance. Any benefit is probably small.
How much black ginger extract should I take?
Body-composition trials of black ginger used about 100 mg per day of a standardised extract for 12 weeks, and performance studies used roughly 90–180 mg. Higher-dose black ginger products go beyond the evidence.
Is black ginger safe with Viagra or blood pressure drugs?
Black ginger methoxyflavones inhibit PDE5 and dilate blood vessels, so do not combine them with nitrates such as nitroglycerin without medical supervision. Talk to your doctor before combining black ginger with sildenafil or blood pressure medication, and monitor your blood pressure.
Scientific references
- Polymethoxyflavone purified from Kaempferia parviflora reduces visceral fat in Japanese overweight individuals: a randomised, double-blind, placebo-controlled study
- Kaempferia parviflora Extract (SIRTMAX®) reduces body fat in adults who are overweight: a 12-week randomized, double-blind, placebo-controlled trial
- No effect of acute ingestion of Thai ginseng (Kaempferia parviflora) on sprint and endurance exercise performance in humans
Related in Physical performance
- Creatine (monohydrate) Strong evidence
- Whey Protein Strong evidence
- Caffeine Strong evidence
- Beta-Alanine Moderate evidence
- BCAA (Branched-Chain Amino Acids) Limited evidence
- EAA (Essential Amino Acids) Moderate evidence