Fenugreek
herbs
Fenugreek is a legume native to South Asia traditionally used in Ayurvedic and traditional Chinese medicine. It contains bioactive compounds including saponins and flavonoids that may support blood sugar regulation, lactation, and hormone balance.
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Benefits
Dosage
Typical Dose
1-5g dried seeds or 500-600mg extract daily
Upper Limit
10g daily
Timing
With meals for blood sugar support; lactating mothers typically take 3-5g daily divided doses
Forms & Bioavailability
Dried seeds
Whole food form with moderate bioavailability; requires digestion but contains intact fibre and compounds
Powder
Higher surface area improves nutrient extraction; commonly mixed in beverages or food
Capsule extract
Concentrated form with enhanced bioavailability; standardised dosing for consistency
Tea infusion
Water-soluble compounds extracted; convenient but less concentrated than extracts
Side Effects
Interactions
Research Summary
Clinical studies demonstrate modest effects on blood glucose control in diabetic individuals and improved lactation in nursing mothers. Evidence for testosterone and muscle-building effects remains limited, though some small trials show promising results. Most research is preliminary; larger, well-designed studies are needed to establish efficacy for many traditional uses.
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The Bottom Line on Fenugreek
Fenugreek is moderately researched with promising but sometimes mixed evidence.It is most commonly used for blood sugar regulation and lactation support. As with any supplement, individual results vary. Start with the lower end of the dosage range and assess for 4-8 weeks before adjusting.
About Our Research
This profile is compiled from peer-reviewed research published on PubMed, the NIH Office of Dietary Supplements, and established nutritional science databases. Dosages reflect clinically-studied amounts from human trials where available. We update profiles as new research emerges. This is not medical advice — consult a healthcare professional before supplementing.
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Goal Guides for Fenugreek
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