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Fenugreek – does it ring a bell? This natural supplement is commonly known as fenugreek. You might be surprised by how this unassuming herb affects hormones, digestion, and blood sugar. Let’s uncover the details.
What is it?
Fenugreek, or in Latin Trigonella foenum-graceum, is a plant native to the Mediterranean and Asia whose seeds have a distinct flavor and aroma. That’s why they’re often used as a spice, for example in Indian cuisine. From a health perspective, they’re especially valued for their fiber, saponins, flavonoids, and other biologically active compounds.
Additionally, fenugreek has been used for centuries in traditional medicine, and modern research shows that it really isn’t just an old wives’ tale.
What are the effects of fenugreek?
We’ve already hinted at some effects, so let’s dive deeper.
1. Hormonal balance and libido boost
In men, it may help raise testosterone levels, bringing more energy, improved libido, and support for muscle mass growth. In women, it can ease hormonal fluctuations during the menstrual cycle or menopause.
In this 2011 study, 60 healthy men aged 25 to 52 participated. They took 600 mg of fenugreek extract daily for 6 weeks. The results showed a significant improvement in sexual arousal, libido, orgasmic function, energy, and strength compared to the placebo.
2. Support for breast milk production
Fenugreek is known to support lactation in breastfeeding women. That’s why it’s often found in teas and dietary supplements intended for new mothers.
This study examined how fenugreek affects milk production. Women who drank fenugreek tea 3× daily after giving birth experienced a significant increase in breast milk production compared to the control group. There was also faster weight gain in infants.
3. Digestive support and appetite control
Thanks to its high fiber content, it supports digestion and helps induce a feeling of fullness. This can be useful when trying to lose weight or manage calorie intake.
A 2016 study examined fenugreek’s effect on appetite. 20 healthy men received a beverage with fenugreek extract containing 8 g of fiber. The results showed reduced hunger and lower calorie intake at the next meal, indicating effects on appetite and satiety.
4. Blood sugar regulation
Fenugreek can slow the absorption of carbohydrates into the bloodstream, helping to maintain stable blood sugar levels. This is especially beneficial for people with insulin resistance or type 2 diabetes.
In this study, people with type 2 diabetes who consumed 10 g of fenugreek daily experienced a significant decrease in fasting and post-meal glucose levels. It also improved insulin sensitivity.
5. Anti-inflammatory and antioxidant effects
Fenugreek also contains compounds with anti-inflammatory effects that protect cells from free radical damage. This can contribute to overall wellness.
How to take fenugreek?
Fenugreek is most commonly taken in the form of capsules, powder, or tea. For general health support, simply follow the recommended dosage on the product label.
A convenient way to take it is through the dietary supplement BrainMax Testoboss, which contains 400 mg of fenugreek extract standardized to 50% active saponins (fenusides) per daily dose.
If you plan to use fenugreek as part of a treatment, for example for diabetes or hormone issues, it’s best to consult a doctor or specialist.
Does fenugreek have side effects?
Most people tolerate it well, but sensitive individuals may experience digestive issues such as bloating, gas, or nausea. It is also known to affect body odor—some people develop a slight "maple syrup" scent due to specific compounds in the seeds.
Summary
Fenugreek is a natural supplement with many benefits that both men and women can appreciate. It helps with hormones, digestion, appetite, and blood sugar levels. Although it’s considered safe, it’s always wise to treat herbs with respect and use them mindfully. If you’re looking for something natural to support body and mind, fenugreek is definitely worth trying.
List of sources used
Steels, E., Rao, A., Vitetta, L. (2011). A randomized, placebo-controlled trial to evaluate the efficacy of a fenugreek seed extract in healthy male subjects with regards to sexual function and serum testosterone levels.
Turkyılmaz, C., Onal, E., Hirfanoglu, I. M., Turan, O., Koç, E., Ergenekon, E., & Atalay, Y. (2011). The effect of galactagogue herbal tea on breast milk production and short-term catch-up of birth weight in the first week of life.
Gopal, M., Nagendra, R., Srinivasan, K. (2016). Effect of dietary fibre from fenugreek on satiety and energy intake in healthy individuals: A randomized controlled trial.
Gupta, A., Gupta, R., Lal, B. (2001). Effect of Trigonella foenum-graecum (fenugreek) seeds on glycemic control and insulin resistance in type 2 diabetes mellitus: A double blind placebo controlled study.