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Fenugreek

Also known as: fenugreek seeds, Trigonella foenum-graecum

Overview

Fenugreek is a plant supplemented for its libido enhancing and anti-diabetic effects. Trigonella foenum-graecum, commonly known as fenugreek, is a popular herb in Arabic regions and India. It has traditionally been used to enhance libido and masculinity. Fenugreek has also been used to treat blood sugar and metabolism conditions like diabetes. Fenugreek tea has also been recommended to new mothers to enhance milk production. Although evidence for this claim is limited, it seems to be accurate. One human study has shown that fenugreek supplementation can also enhance testosterone, but because additional evidence shows conflicting results, further evidence is needed to confirm this effect. Fenugreek’s most well-known compound is 4-hydroxyisoleucine, which works to normalize glucose metabolism. The other compounds, called trigonelline, galactomannan, and trigoneosides, also work together to provide benefits for blood sugar. Supplementing fenugreek may cause body secretions, including urine, to smell like maple syrup. This is due to a metabolite called sotolon.

Benefits

Fenugreek works primarily through its compounds, particularly 4-hydroxyisoleucine, which helps to normalize glucose metabolism. This compound, along with trigonelline, galactomannan, and trigoneosides, contributes to the regulation of blood sugar levels. These compounds interact with insulin and other metabolic pathways to improve glucose control and potentially enhance testosterone levels.

How it works

Fenugreek is associated with several benefits, including enhancing libido, improving blood sugar control, and potentially increasing testosterone levels. It has been traditionally used to support women's health, particularly in lactation, where it may help increase breast milk production. Additionally, fenugreek may aid in metabolic health, including improvements in blood lipid profiles and glycemic control.

Side effects

Fenugreek doses vary based on the goals of supplementation. New mothers that want to increase breast milk production should aim for 500-1000 mg of fenugreek. Men who want to increase testosterone or libido could consider taking between 500-600 mg of a standardized fenugreek formulation, such as the commonly used product called ‘Testofen’. Testofen has 50% fenusides by weight. Fenugreek seeds are very versatile. They can be eaten as seeds, brewed into a tea, made into flour and baked into bread, or pressed into oil. Eating seeds or using fenugreek flour is the most effective form of fenugreek for blood sugar control. An oral dose of 2-5 grams of fenugreek seeds can help blood glucose levels for diabetics. In fenugreek trials, it is typically taken on a daily basis.

Dosage

Fenugreek may cause body secretions, including urine, to smell like maple syrup. This is due to a metabolite called sotolon. Other potential side effects may include gastrointestinal discomfort, allergic reactions, and interactions with medications, particularly those affecting blood sugar levels.