Black Gram

BotanicalBest with a meal

What is it

Black gram (Vigna mungo), called Masha in Ayurveda, is a small black-skinned legume that is also used as a traditional herbal ingredient for strength, rejuvenation, and reproductive support.

Evidence for 1 use

AI-assisted evidence assessment — talk to your doctor before relying on any single supplement.

Protein and micronutrient intake

Strong Evidence

Black gram is a well-established source of plant protein, fiber, iron, and magnesium as part of the diet.

How it works

As a food, black gram is a good source of plant protein, fiber, iron, magnesium, and B vitamins. Ayurvedic use ascribes additional rejuvenative and nervous system effects. Modern preclinical work suggests anti-inflammatory and lipid-modulating activity, but rigorous human supplement trials are limited. Nutritional benefits in the diet are well documented; specific supplement-only effects are mostly traditional.

Dosage

Culinary intake is typically a serving size of cooked legumes. Supplement extracts vary; DSLD does not list a standardized median dose. No RDA exists for the herb form specifically.

When and how to take it

As food, no specific timing. As supplement, often taken with meals.

2 commercial forms

Compare the main delivery options and what they’re best suited for.

Whole legume (food)

Used in dal and other traditional preparations.

Iron is non-heme; pair with vitamin C

Powder or extract

Found in Ayurvedic formulas and rejuvenative tonics.

Unstandardized in most products

Safety

Generally safe as food. People with legume allergies should avoid it. Concentrated extracts have not been extensively studied for long-term safety.

Who should be cautious

Avoid in legume allergy. People with gout may need to moderate intake because legumes contribute to purine intake. Use supplement-strength extracts cautiously in pregnancy or breastfeeding without medical advice.

Interactions

No significant drug interactions reported at food doses. Concentrated extracts could theoretically interact with diabetes or lipid medications.

Food sources

Cooked black gram dal

Amount
1/2 cup
%DV
—

Black gram flour

Amount
Varies
%DV
—

Frequently asked questions

Is black gram the same as black beans?⌄

No. Black gram (Vigna mungo) is a different species from American black beans (Phaseolus vulgaris).

Does Masha boost libido?⌄

Traditional use includes aphrodisiac claims, but high-quality human clinical evidence is lacking.

References

Black Gram on Wikidata — Wikidata link

Black Gram on NIH DSLD (US supplement label database) — NIH Dietary Supplement Label Database link

Research on Black Gram (PubMed search) — PubMed link

Track Black Gram with Pilora

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Evidence-based·How we grade evidence

Disclaimer: These statements have not been evaluated by the FDA. This page is educational, not a substitute for personalized medical advice. Evidence grades are AI-assisted assessments — talk to your doctor before starting any new supplement, especially if you’re pregnant, breastfeeding, on medications, or managing a chronic condition.