5 Best Fenugreek Supplements 2024, According To A Nutritionist

Fenugreek^[1] has been an influential herb in Ayurvedic medicine for many years. For centuries, people have used it to promote lactation in breastfeeding women, along with many other possible benefits. Many people continue to rely on the herb for its other purported health benefits. 

The fenugreek seed can be used in medicine, essential oil, food, and beverages. It is commonly used in different spice blends for many delicious Indian dishes. However, if you want to increase your fenugreek intake, you might be shopping for one of the best fenugreek supplements on the market.

This article will discuss the purported benefits of fenugreek, the best brand options, and possible side effects so that you can choose the best fenugreek supplement for your needs.  

Traditionally, fenugreek has been used as alternative medicine in North Africa, southern Europe, and Asia for diabetes and to increase the milk supply of breastfeeding mothers. Today, people continue to use the herb for diabetes and to increase breast milk production, but it’s also used for menstrual cramps, enlarged prostate, obesity, high cholesterol, and more.

Unfortunately, there is limited research to support the purported health benefits of fenugreek, so fenugreek supplements, whether in powder or capsule form, should be consumed under the guidance of your healthcare provider. 

Benefits Of Fenugreek

While there is still a need for more scientific research, it’s believed that fenugreek may offer many potential health benefits. For example, the natural herb may:

Support Lactation And Increase Milk Production

Research suggests that fenugreek may have a galactagogue effect that can help increase milk supply in breastfeeding mothers. In addition, many lactation teas contain a concentrated blend of herbs, like blessed thistle and fenugreek, that help increase milk production.

Despite the long history of use, evidence^[2] from a qualitative study suggests that the effects may be more psychological in humans. Still, animal studies indicate^[3] that fenugreek may work by increasing your insulin and oxytocin secretion.

Boost Testosterone Levels

A 2018 randomized controlled pilot study^[4] examined the effects of twice-daily fenugreek supplementation on testosterone levels. Participants in the experimental group were given 300 milligrams of fenugreek twice daily for eight weeks, which helped to significantly increase testosterone when combined with resistance training. 

Help Control Diabetes And Blood Sugar Levels

Fenugreek may help certain metabolic conditions, including diabetes. For example, a 2015 study published in the Journal of Diabetes and Metabolic Disorders^[5] found that subjects who received five grams of fenugreek twice daily before meals had a lower conversion rate to type 2 diabetes.

Additionally, fenugreek supplements may benefit those already living with type 2 diabetes. For instance, a 2019 clinical trial^[6] found that people with type 2 diabetes who took five grams of fenugreek seed powder twice daily for two months experienced a reduction in fasting glucose levels, hemoglobin A1c, and belly fat. 

Help With Appetite Control

Some studies have found that fenugreek can be helpful with appetite control. For example, a 2015 study^[7] examined its effects on subjective appetite and found that overweight participants who consumed fenugreek tea experienced feelings of fullness and were less likely to consume food afterward.

Improve Cholesterol Levels

Current research^[8] has found that fenugreek supplementation can improve lipid parameters in adults. However, more scientific research is needed to confirm such results. 

Have Anti-Inflammatory Effects

While more research is needed on human subjects, at least one animal study^[9] has shown that fenugreek seed powder has anti-inflammatory effects.

5 Best Fenugreek Supplements In 2024

How We Selected Our Picks

Not all fenugreek products are created equal. Therefore, we looked at many different supplements, and here’s how we selected our picks:

Fenugreek Content

The best fenugreek supplements can vary significantly regarding the fenugreek provided per serving. If you are sensitive to the herb, consider a supplement with a low dose of fenugreek. If you need a higher potency, choose a product with more fenugreek per capsule or scoop of powder.

Third-Party Testing

Regarding the safety and quality of health and wellness supplements, it’s best to choose products that an independent third party has tested. Some companies will post their certificates of analysis on their websites so that customers can make their purchases with peace of mind.

Price Per Serving

The cost per serving may be the deciding factor when comparing fenugreek supplements. Some products cost less than $0.13 per serving, while others may cost almost double that. If you’re choosing between two products, consider the impact the daily supplement will have on your budget. 

How To Take Fenugreek Supplements 

People rely on fenugreek for many different reasons. For example, you may wonder, “How many fenugreek pills should I take to support breast milk production?” Or maybe you’re wondering, “How much fenugreek should I take for weight loss?” 

Unfortunately, there hasn’t been enough research to determine a standardized recommended dosage for the daily use of fenugreek. One to six grams daily^[10] is typically used to increase milk supply, while 25 grams daily may lower cholesterol and blood sugar. However, it’s important to remember that high doses may also dangerously interact with medications.

The amount of fenugreek you should take daily depends on several factors, including your age, weight, and medical history. Only your doctor can tell you precisely how much fenugreek you should take daily. 

No matter why you take fenugreek supplements, always follow the recommended dosage on the product’s label unless otherwise directed by your doctor. 

Potential Side Effects

Fenugreek is generally considered safe when consumed in the amounts commonly found in food. However, even though it seems like an all-natural way to promote lactation and support other areas of overall health, it can still present potential side effects.

Possible side effects may include^[11] symptoms of severe low blood sugar, extreme weakness, confusion, sweating, fast heart rate, fainting, seizures, unusual bruising or bleeding, diarrhea, nausea, and other digestive issues. Users may also experience^[1] dizziness and headaches. 

Cases of liver toxicity have also been reported in people taking fenugreek with or without other herbs. 

Final Thought

If you want to boost your fenugreek intake, you might consider a fenugreek supplement. The fenugreek plant has a long history in the world of alternative medicine as an all-natural way to support many aspects of health. For example, fenugreek seed extract has been used to manage diabetes and increase milk production. 

Today, some of the best fenugreek supplements offer potential benefits ranging from increased milk production in nursing mothers to improved cholesterol levels in others. Other overall health benefits may include increased testosterone, a boost in libido, and improved blood sugar control.

The seed extract is available in fenugreek capsules and powders, allowing customers to choose the product that best fits their needs. The seed extract will contain more soluble fibers as opposed to fenugreek tea.

While fenugreek is generally considered safe for adults in the amounts commonly found in foods, there is little research regarding its safety in supplemental form, especially long-term. Therefore, pregnant women and those living with diabetes should avoid using fenugreek products.

Additionally, you should discuss the supplement with your doctor if you have any medical conditions or take any medications to avoid potentially harmful medication interactions. And, of course, you should always talk with your doctor before starting a new supplement.

Frequently Asked Questions

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