Limited evidenceWeight management

Grains of Paradise

A West African spice (Aframomum melegueta) that activates brown fat and modestly raises energy expenditure in small human studies. All the human trials come from one Japanese research group and none is large.

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What the science says

Brown fat activation and energy expenditure Limited evidence
A randomized trial in men found that grains of paradise extract activated brown adipose tissue and increased whole-body energy expenditure acutely. The sample was small and participants were selected for brown fat status.
Visceral fat over four weeks Limited evidence
A randomized trial reported that daily ingestion of the extract increased whole-body energy expenditure and decreased visceral fat in humans over four weeks. The effect size was small and the trial has not been independently replicated.
People with low brown fat activity Limited evidence
A follow-up study found prolonged treatment recruited adaptive thermogenesis and reduced body fat in humans with initially low brown fat activity. Sample sizes remained in the low dozens and all these trials share one research group.

Dosage & safety

Studied doseHuman trials used 30–40 mg/day of a standardised Aframomum melegueta seed extract for up to four weeks.

SafetyShort-term trials reported no notable adverse effects. It is a culinary spice with a long food history, but concentrated extracts have not been tested long-term. No data in pregnancy or breastfeeding; the pungent compounds may aggravate reflux in sensitive people.

How to take it

TimingTrials dosed it in the morning, since the measured effect is on energy expenditure across the day.

With food?With or without food; no absorption difference has been shown.

Worth knowingThe measured effect is an extra 50 to 100 kcal burned per day at most — real, but far too small to notice on the scale by itself.

Frequently asked questions

Does grains of paradise burn fat?

Grains of paradise has limited evidence: small trials found the extract activated brown fat, raised energy expenditure and reduced visceral fat over four weeks. All the human trials come from one Japanese research group and none is large.

How many calories does grains of paradise burn?

The measured effect of grains of paradise is an extra 50 to 100 kcal burned per day at most, which is real but far too small to notice on the scale by itself.

How much grains of paradise extract should I take?

Human trials used 30–40 mg/day of a standardised grains of paradise (Aframomum melegueta) seed extract, dosed in the morning, for up to four weeks.

Is grains of paradise safe?

Short-term grains of paradise trials reported no notable adverse effects, but concentrated extracts have not been tested long-term and there are no data in pregnancy. Its pungent compounds may aggravate reflux in sensitive people.

Scientific references

Grains of paradise (Aframomum melegueta) extract activates brown adipose tissue and increases whole-body energy expenditure in men
Sugita J, Yoneshiro T, Hatano T — Br J Nutr, 2013
Daily ingestion of grains of paradise (Aframomum melegueta) extract increases whole-body energy expenditure and decreases visceral fat in humans
Sugita J, Yoneshiro T, Sugishima Y — J Nutr Sci Vitaminol (Tokyo), 2014
Prolonged Treatment with Grains of Paradise (Aframomum melegueta) Extract Recruits Adaptive Thermogenesis and Reduces Body Fat in Humans with Low Brown Fat Activity
Yoneshiro T, Matsushita M, Sugita J — J Nutr Sci Vitaminol (Tokyo), 2021

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Herbal medicines: what the evidence says (335)