Short answer: Black ginger (Kaempferia parviflora) is a Thai root rich in methoxyflavones. Small human trials suggest it may support physical fitness, healthy body composition and oxidative balance when taken daily for 8 to 12 weeks. It is not a quick energy hit, and a single dose before exercise did not improve performance in the one study that tested it.
Key Takeaways
- Black ginger is a Thai root known locally as krachai dam. Despite the name, it is not the same plant as common kitchen ginger.
- Its main active compounds are methoxyflavones, a group of plant flavonoids that give the root its dark purple color.
- Controlled trials in Thailand and Japan link 8 to 12 weeks of daily use to improvements in some fitness tests and in abdominal fat measures.
- A one-time dose before exercise did not improve sprint or endurance performance, so consistency appears to matter more than timing.
- Human studies have used roughly 90 mg to 180 mg of standardized extract per day, and up to 1.35 g of raw root in a single dose.
Black ginger is one of the seven botanicals in Ultra Bann, at 85 mg per serving. You can see every ingredient and its exact amount on the Ultra Bann Ingredients page.
What Is Black Ginger?
Black ginger is the rhizome (underground stem) of Kaempferia parviflora, a small plant in the ginger family that grows mainly in Thailand and Laos. In Thai it is called krachai dam, and you will also see it sold as Thai ginseng, black galingale or black turmeric. When you cut the root open, the flesh is a deep violet, almost black, which is where the name comes from.
In Thai folk practice the root was sliced, dried and steeped in tea or soaked in liquor, and men used it as a general tonic for stamina and vitality. That traditional use is what first drew researchers to the plant. Over the last 15 years it has become one of the better studied Southeast Asian roots, with human trials in both Thailand and Japan.
Black ginger vs regular ginger
| Black ginger | Common ginger | |
|---|---|---|
| Latin name | Kaempferia parviflora | Zingiber officinale |
| Flesh color | Deep purple to black | Pale yellow |
| Main compounds | Methoxyflavones | Gingerols and shogaols |
| Traditional use | Stamina and vitality tonic in Thailand | Digestion and cooking worldwide |
| Taste | Bitter, earthy | Spicy, warm |
What Does Black Ginger Do? The Research by Benefit
Below is what controlled human studies have actually measured. Animal and test tube studies are noted separately, because they do not always carry over to people.
1. Physical fitness and endurance
This is the best studied area. In a 12-week randomized, double-blind, placebo-controlled trial published in Foods in 2023, 60 healthy adults aged 19 to 60 drank a beverage containing either 90 mg or 180 mg of black ginger extract, or a placebo, every day. Compared with placebo, the higher dose group improved its estimated VO2 max, its timed shuttle run and its 5-minute distance run by the end of the study. Markers of oxidative stress also moved in a favorable direction in both extract groups. [1]
An earlier 8-week trial in healthy adults over 60, published in 2012, reported similar direction: better results on functional fitness tests and improved antioxidant markers compared with placebo. [2]
The study that did not find a benefit is just as useful. When young adults took a single 1.35 g dose of black ginger before exercise, sprint and endurance performance did not improve. [3] Read together, these trials suggest black ginger works, if at all, through daily use over weeks rather than as a pre-workout.
2. Body composition and abdominal fat
Japanese researchers have studied black ginger extract for weight management. In a 12-week randomized, double-blind, placebo-controlled study in overweight and pre-obese adults, daily black ginger extract reduced abdominal fat area compared with placebo. [4] A more recent 12-week trial of a branded extract in overweight adults also reported reduced body fat versus placebo. [5] The changes were modest, and participants were not asked to change their diet, so the extract is best seen as a small helper, not a fat loss solution on its own.
3. Antioxidant support
Both Thai fitness trials measured antioxidant enzymes and markers of oxidative damage in the blood. In each case the extract groups shifted toward a healthier balance. [1][2] Methoxyflavones are thought to be responsible, which is why better extracts are standardized to their methoxyflavone content.
4. Male vitality and circulation
Black ginger has a long reputation in Thailand as a men’s tonic, and it is the reason many men search for it today. Laboratory studies suggest its methoxyflavones may support healthy blood flow, and some animal studies looked at sexual behavior. However, there are not yet strong human trials on this specific use, so we treat it as traditional use with early supporting research, not as a proven effect.
How Black Ginger Works
Researchers have proposed a few mechanisms, mostly from laboratory work:
- Methoxyflavones: laboratory studies suggest compounds such as 5,7-dimethoxyflavone may support cellular energy metabolism and nitric oxide signaling, which plays a role in blood vessel relaxation.
- Antioxidant enzymes: in human trials, superoxide dismutase and catalase activity rose with supplementation. [1]
- Fat metabolism: animal research suggests the extract may reduce fat storage and support fat breakdown, which fits the body composition results above.
How Much Black Ginger to Take
| Form | Amount used | Source |
|---|---|---|
| Standardized extract (daily) | 90 mg to 180 mg per day for 12 weeks | Thai fitness trial [1] |
| Extract for body composition | Daily for 12 weeks | Japanese trials [4][5] |
| Raw root powder (single dose) | 1.35 g | Exercise performance trial [3] |
| Traditional tea | About half to one teaspoon of dried root | Thai folk use |
The pattern across studies is daily intake for at least 8 weeks. Taking it with a meal is a simple way to stay consistent.
Black Ginger Side Effects and Safety
The human trials above did not report serious side effects at the doses used. That said, long-term safety data in people are limited. Points to keep in mind:
- Mild stomach upset is possible, especially on an empty stomach.
- Because black ginger may influence blood flow and blood sugar, men taking medication for blood pressure, blood sugar or blood thinning should check with a healthcare provider first.
- It is not recommended during pregnancy or breastfeeding, simply because it has not been studied there.
- Choose products that list the amount of black ginger per serving, so you know what you are taking.
Black Ginger in Ultra Bann
Ultra Bann includes 85 mg of black ginger per serving, alongside Thai Butea superba, Panax ginseng, Cynomorium, tongkat ali, epimedium and reishi. Every amount is printed on the label, with no proprietary blend. If you want to read more about the other roots in the formula, see our guides to Panax ginseng for men and horny goat weed (epimedium).
See Ultra Bann and its full ingredient list. Your first order includes free US shipping and a 60-day money-back guarantee.
Frequently Asked Questions
Is black ginger the same as Thai ginseng?
Yes. Thai ginseng is a common marketing name for black ginger (Kaempferia parviflora). It is not related to true ginseng (Panax ginseng), even though both are used as traditional tonics.
How long does black ginger take to work?
The positive human trials ran for 8 to 12 weeks. A single dose before exercise did not improve performance, so plan on consistent daily use for at least two months before judging results.
Can I take black ginger every day?
Clinical trials of up to 12 weeks of daily use did not report serious side effects. For longer use, or if you take any medication, talk to your healthcare provider.
Does black ginger raise testosterone?
There is no good human evidence that black ginger raises testosterone in healthy men. Its studied benefits are related to fitness, body composition and antioxidant status.
What is the best time to take black ginger?
Studies did not test timing. Because benefits came from daily intake over weeks, the best time is whenever you will take it consistently, ideally with food.
References
- Wattanathorn J, Tong-Un T, Thukham-Mee W, Weerapreeyakul N. A Functional Drink Containing Kaempferia parviflora Extract Increases Cardiorespiratory Fitness and Physical Flexibility in Adult Volunteers. Foods. 2023;12(18):3411. doi:10.3390/foods12183411
- Wattanathorn J, et al. Positive Modulation Effect of 8-Week Consumption of Kaempferia parviflora on Health-Related Physical Fitness and Oxidative Status in Healthy Elderly Volunteers. Evidence-Based Complementary and Alternative Medicine. 2012. PMC3415259
- Wasuntarawat C, et al. Acute ingestion of Kaempferia parviflora (1.35 g) and sprint and endurance exercise performance. Journal of Sports Sciences. 2010.
- Daily intake of Kaempferia parviflora extract decreases abdominal fat in overweight and preobese subjects: a randomized, double-blind, placebo-controlled clinical study. Diabetes, Metabolic Syndrome and Obesity. 2018;11. Dove Medical Press
- Kaempferia parviflora Extract (SIRTMAX) reduces body fat in adults who are overweight: a 12-week randomized, double-blind, placebo-controlled trial. PMC12258047
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. This article is for information only and is not medical advice.
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