2022's 10 Best
Fenugreek Supplements

Fenugreek is an herb commonly found in southern Europe and western Asia. This plant contains seeds that are commonly used in cooking to add extra flavor to items, to make various types of medicine, or in the production of cosmetics. Their use for flavoring food and in cosmetics is due to the fact that fenugreek resembles maple syrup in taste and smell.

This herb is commonly utilized in supplements for a variety of purposes, including increasing appetite, reducing stomach discomfort, arthritis symptoms, heart problems, and more. These supplements are easy to take and are associated with few side effects. Let’s take a closer look at fenugreek and its benefits.

How Fenugreek Supplements Work

Fenugreek supplements are taken by mouth in pill, seed, or powder form. Fenugreek contains a high amount of fiber, which is difficult for the body to digest. The fiber contained in this supplement is also soluble in water, meaning that it becomes somewhat gel-like when it comes in contact with liquid. As it passes through the intestines, it can flush out much of the unnecessary blockages that are stuck or slow moving. This can help to alleviate many digestive issues like constipation or an upset stomach.

The Health Benefits of Fenugreek Supplements

Fenugreek is associated with a wide range of benefits that can impact many areas of your health. Here are a few of the most common benefits you may see from taking this supplement on a daily basis.

REDUCED LEVELS OF CHOLESTEROL

Heart disease is one of the most common causes of death in the United States, and high cholesterol levels are a large contributor to increased risk. Higher levels of cholesterol in your blood can result in your arteries hardening, resulting in extremely high or low blood pressure and other health issues.

One study found that fenugreek supplementation could effectively lower cholesterol levels in individuals suffering from non-insulin-dependent diabetes mellitus. They found that when two 2.5-gram doses of fenugreek were given each day for three months, triglyceride and LDL cholesterol levels were reduced while HDL cholesterol, or “good” cholesterol, levels remained the same.

ENHANCED EXERCISE PERFORMANCE

Fenugreek can also have an impact on physical performance. One study evaluated its effectiveness when combined with creatine supplementation. They split 47 active men into three groups: a placebo group, a group taking five grams of creatine combined with a placebo, and a group taking 3.5 grams of creatine and almost one gram of fenugreek combined with a placebo.

These participants exercised four days a week using a resistance training program that lasted for eight weeks. Researchers evaluated body composition, muscular strength, muscular endurance, and anaerobic capacity. The study found that those taking a fenugreek and creatine combination showed increases in both upper body and lower body strength and had more lean muscle mass than the other groups.

IMPROVED DIGESTION

Because of the high amount of fiber fenugreek contains, it can be very beneficial for digestive health. Taking this supplement can help to relieve digestive problems, such as an upset stomach, stomach inflammation, or constipation. Since the fiber in this supplement is water-soluble, it can pass through the body and clear out the digestive tract, producing anti-inflammatory effects.

INCREASED APPETITE

One study examined the effect that fenugreek supplements had on eating behavior, total food consumption, motivation to eat, and metabolic changes. This study found that taking fenugreek significantly increased total food intake and motivation to eat. This may be especially beneficial for individuals who suffer from eating disorders.

Another study specifically looked at the effect of fenugreek in diagnoses of anorexia nervosa. These researchers found that taking up to one-half gram of fenugreek three times a day could be beneficial in increasing hunger and reducing negative symptoms and side effects. However, it’s important to note that fenugreek doesn’t prevent eating disorders from occurring in the first place.

INCREASED BREAST MILK PRODUCTION

One of the greatest benefits for women is increased production of breast milk. This is critical for nursing mothers, as their milk is the most important source of nutrients for an infant. There are a variety of medications that can be used to treat insufficient breast milk production, but fenugreek provides a natural alternative to other prescription drugs.

The effectiveness of this treatment has been widely studied. One study found that 77 mothers all experienced increased breast milk production over a two-week period. Another study split 66 mothers into three groups: fenugreek supplementation, placebo for a control group, or no supplementation at all. They found that the placebo and no supplementation groups both experienced a 34 milliliter increase in breast milk production. The fenugreek supplementation group showed a 73 milliliter increase, which is more than double that of the other groups.

HIGHER TESTOSTERONE PRODUCTION

Fenugreek also has benefits specific to men. With age and some health conditions, testosterone levels can begin to decrease. There are a variety of methods used to increase this hormone, and fenugreek is one of the options.

One study evaluated 30 college-aged men and gave half of them a fenugreek supplement and the other half a placebo. These men went through a four-week training program consisting of weight lifting four times a week. After the study period, researchers noted a slight decline in testosterone levels for the placebo group but an increase in testosterone and reduction in body fat for the fenugreek group.

Another study evaluated fenugreek’s effect on libido and sexual functioning. Over a six-week period, the large majority of the 30 men in the study reported improved strength and better sexual function.

What to Look for When Buying Fenugreek Supplements

The fenugreek plant is around two to three feet tall and has small pods that contain seeds. One tablespoon of these seeds equals around 11 grams. About one quarter of these seeds is fiber, one quarter is protein, and one half is carbohydrates. This amount of seeds contains 20 percent of your daily iron requirement, seven percent of your daily manganese requirement, and 5 percent of your daily magnesium requirement.

To ensure that you are maximizing your benefits, you should be sure that the fenugreek supplement you choose contains pure fenugreek seeds and no other fillers. If your supplement contains capsules as opposed to solely the seeds, gelatin or another ingredient may be included in a small amount to compose the outside of the capsule itself. However, this should not be listed in the active ingredients. Some products may also provide fenugreek in powder form instead of the pure seeds.

The Proper Dosage for Fenugreek Supplements

The proper dose of fenugreek depends on a number of factors, including your body weight, age, and overall health. To ensure you are taking the proper amount of this supplement, you should consult your doctor.

In general, fenugreek dosages range from around five grams per day to up to 30 grams per day. This total dosage is often split up into two or three individual doses throughout the day. To see more beneficial results in regard to lowering triglyceride levels, higher doses of 25 to 50 grams may be more ideal.

The timing of your doses is also important. For optimal results, it is best to take fenugreek supplements directly before or during a meal. This helps to increase the effects of the supplement and provides more overall health benefits.

Every supplement can contain a different amount of fenugreek in each serving and may offer different serving sizes. It is important to read the specifics of each product to ensure you are receiving an optimal dose each day.

Possible Side Effects of Fenugreek Supplements

In general, fenugreek supplements are quite safe to take. However, there are a few potential negative side effects that can occur from taking these products. As with all supplements, there is always the chance of an allergic reaction occurring. A negative reaction may cause a rash, hives, swelling, difficulty breathing, and more.

Another potential side effect is thinner blood and an increased chance of bleeding. Fenugreek can work as a blood thinner for some individuals, especially in higher dosages. If you are currently taking any blood thinners or anticoagulants, you should consult a doctor before taking this supplement.

Stomach issues can also sometimes accompany fenugreek supplement use. Because of the way these products work, you may experience diarrhea, especially with higher doses. This can be especially important for nursing mothers. If the baby receives too much fenugreek through the milk, they could develop diarrhea, leading to dehydration and other more severe side effects.

Fenugreek could also cause issues with your blood sugar. Since this supplement works to increase insulin production and reduce glucose levels in the blood , when used in conjunction with medication that reduces blood sugar, it could drop levels too low, resulting in hypoglycemia. Hypoglycemia can also occur when non-diabetics take fenugreek supplements, resulting in fatigue, lightheadedness, fainting, or even death.

Fenugreek should also not be taken by women who are pregnant or planning to become pregnant. In some cases, taking fenugreek in high amounts may cause uterine contractions. If you are pregnant, this could result in preterm labor and lead to complications for both the mother and the child. This is due to the fact that fenugreek elicits similar effects to oxytocin, which is a hormone that can stimulate uterine contractions.

Best Fenugreek Supplements

Our top 10 list of fenugreek supplements is organized to reflect what you most value in your supplements. First and foremost is quality. All of our top ten supplements meet high standards of quality and come from brands with a proven record in excellence and purity. Another important factor in deciding the top ten was cost. You don’t have to pay through the nose to get a high-quality fenugreek supplement. In addition, all the companies represented on our list have stellar records with customer service and prompt shipping. This ensures that your supplement experience is enjoyable from the first click to your final dose.