Fenugreek Seed
herbs
Fenugreek is a legume native to South Asia traditionally used in Ayurvedic and Arabic medicine to support metabolic health and lactation. Rich in saponins, alkaloids, and soluble fibre, it has been studied for its potential effects on blood sugar regulation and hormone balance. Evidence supports some benefits, though results are often modest and more research is needed.
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Benefits
Dosage
Typical Dose
1-5g daily of powdered seed or 500-600mg standardised extract
Upper Limit
15g daily (divided doses)
Timing
With meals to minimise gastrointestinal upset
Forms & Bioavailability
Whole dried seeds
Moderate
Powdered seed
Moderate to high
Standardised extract (saponins)
High
Capsules
Moderate
Side Effects
Interactions
Research Summary
Clinical trials show modest benefits for blood glucose control in diabetic patients, with several meta-analyses supporting its glycaemic effects. Evidence for lactation support is traditionally strong but limited by rigorous clinical trials. Further research is needed to establish optimal dosing and long-term safety profiles.
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The Bottom Line on Fenugreek Seed
Fenugreek Seed is moderately researched with promising but sometimes mixed evidence.It is most commonly used for may help support healthy blood sugar levels and insulin sensitivity and traditionally used to support milk production in nursing mothers. 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 Seed
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