Fenugreek is one of the most widely used herbal agent in the supplement industry, especially with regards to regulating blood sugar levels and weight loss.
While there are countless reports that this plant truly is health beneficial in some way or another, we still need to investigate and learn the truth whether this herb can be a reliable supplement for our health or just a complete hoax.
So if you are wondering why you often see fenugreek in your supplements, then read this short but detailed article and see if this herb is safe and effective for your overall health.
What is Fenugreek?
As mentioned above, fenugreek is a herb that is used heavily as a supplement aid. This is not surprising at all because this plant has been long used as a medicinal aid for various illnesses for years.
And yes, fenugreek may provide numerous health benefits (1).
Also known by the name of trigonella, methi, bockshornklee, chandrika and many others, fenugreek is often found in Mediterranean region, southern Europe, Western Asia, particularly in Egypt and India.
This plant has become a household spice and thickening agent like cinnamon, capsicum and many others. The seeds are even used in cooking and as a flavoring agent for foods, beverages and even tobacco. You can also find soaps and cosmetic products that are made out of this herbal plant.
But fenugreek is much more known for its alleged positive effects on preventing or even treating skin conditions and many other diseases (2).
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Fenugreek is known to provide calories, protein, fiber, carbs, fat, iron, manganese and magnesium. So yeah, this herb truly have a healthy nutritional resume, with high amounts of fiber and minerals.
So how does this plant extract work for our health?
How does Fenugreek Work?
People have many claims about this plant which is the reason why it suddenly became a household name in the supplement industry.
First off, fenugreek is proven to have the ability to slow absorption of sugars in the stomach while stimulating insulin levels. So basically what this mean is that, this plant may have the right properties to help people with diabetes in controlling their blood sugar levels (3).
Fenugreek is also believe to have an effect on breastmilk production, testosterone levels in men, appetite reduction, inflammation, cholesterol levels and many others.
So to learn if your fenugreek supplement is reliable and effective, we need to dive in to these claims and see if there are truly scientifically proven, which will give you that peace of mind!
Anti-Diabetes and Sugar Level Control
One of the reasons why this herb is in the health conversation is its ability to aid chronic conditions such as diabetes.
According to experts (4), fenugreek provide positive effects to both type 1 and 2 diabetes, helps increase general carb tolerance, and lower blood glucose in patients with diabetes.
These anti-diabetic properties are due to this herb’s ability to improve insulin function (5) as well to its high fiber content.
Testosterone Boosting Effect
You are probably reading this article to learn if fenugreek can help increase your testosterone levels right? Or, you are here to know if this herb can help improve your sex life? Either reason will definitely make you smile!
Why? Because according to this study (6), this herb provide an overall positive effect on physiological aspects of libido. In particular, a significant increase in sexual arousal and orgasm. The study suggest that this herb help assist men in maintaining normal healthy testosterone levels.
This is the reason why fenugreek is often included in both male enhancing and bodybuilding supplements.
Breastmilk Production Effect
In Chinese and traditional medicine, this herb is being used to help boost milk production in lactating women. And experts suggest that this plant is indeed safe and may even be used as an alternative solution if a woman is struggling to produce sufficient milk amounts.
A study (7) of about 66 mothers experienced significant increase in breast milk production after they started to take herbal fenugreek tea. It also helped their babies to gain weight as well.
This is the most significant study about this herb’s effect on breast production in women. Other studies suggests no effects and even triggered a mild side effect in women developing a maple syrup-type of body odor, babies becoming gassines, or too much breast milk production.
So to ensure if you want to take fenugreek for your breast milk production issues, talking to your doctor is the best option to do.
Suppresses Appetite
Okay, you just don’t see this herb in bodybuilding and male enhancing supplements, it is also widely used as a weight loss agent.
How? Well, people use this herb as an appetite suppressing aid, to help them control their cravings and overall appetite.
So is there any truth about this?
A study (8) of 39 healthy overweight male subjects participated in a 6-week double-blind randomized placebo-controlled trial to see if fenugreek can really reduce appetite.
The 14-day trial resulted in a significant decrease in dietary fat consumption in healthy overweight male subjects.
Anti-Inflammatory Effect
You may also have seen anti-inflammatory supplements that contain fenugreek, and this is not surprising at all because that is how this herb is being used in traditional treatment.
However, is there any truth about this health claim?
According to this study (9), fenugreek seed petroleum ether extract was administered on rats and showed significant anti-inflammatory and anti-arthritic properties, which are believed to be due to its linolenic and linoleic acid content.
However, there are no concrete evidence that it will bring the same result in humans. So more studies in the future are needed before this herb is considered as an anti-inflammatory supplement
Lowers Cholesterol Levels
High cholesterol is the number one cause of artery health issues and cardiovascular problems in adults worldwide. .
This is the reason why it is very important to eat healthy by avoiding unhealthy, fatty and processed foods, while increasing vegetables and fruit intake.
Many people use fenugreek because they believe that it can help lower cholesterol levels. Is there any truth about this claim?
According to this study (10), fenugreek has been found to significantly improve lipid profile (good and bad cholesterol, triglycerides, etc.) in diabetic subjects. It was also been found effective in an animal study as well (11).
Other alleged benefits of fenugreek include prevention and treatment of enlarged prostate, menstrual cramps, enlarged ovaries, cancer, baldness, fever, gout and many others. It is also used as a muscle and strength enhancer (anabolic booster).
Is there Any Side Effects with Fenugreek?
As of this writing, there are a few side effects that has been reported concerning fenugreek consumption in both humans and animals.
Aside of course to the development of body odors in lactating mothers and gassiness in babies, which I mentioned above, fenugreek has been shown to cause teratogenic effects (abnormal fetus development).
So you have to be very sure if you truly need fenugreek as a supplement especially if you are pregnant or lactating mother. Behavioral, neuropathological and neurodevelopmental side effects are also been reported (12).
So again, consult your doctor first before you take any herbal supplements like fenugreek, to help ensure your safety.
Bottom Line
Okay, now you know that fenugreek is an enticing herbal supplement as it can provide dozens of health benefits. Aside of course from its known side effects.
If you are a male athlete, then you don’t have to worry about any teratogenic effects and other adverse effects of fenugreek that only known to affect women.
So you can enjoy this herb for bodybuilding, weight loss, athletic and sexual-enhancing benefits and much more!
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References:
A Small Plant with Big Benefits: Fenugreek (Trigonella Foenum-Graecum Linn) for Disease Prevention and Health Promotion
by: Kalyan C Nagulapalli Venkata, Anand Swaroop, Debasis Bagchi, and Anupam Bishayee
https://pubmed.ncbi.nlm.nih.gov/28266134/
Therapeutic Applications of Fenugreek
by: Ethan Basch, Catherine Ulbricht, Grace Kuo, Philippe Szapary, and Michael Smith
https://pubmed.ncbi.nlm.nih.gov/12611558/
Role of Fenugreek in the Prevention of Type 2 Diabetes Mellitus in Prediabetes
by: Arpana Gaddam, Chandrakala Galla, Sreenivas Thummisetti, Ravi Kumar Marikanty, Uma D Palanisamy, and Paturi V Rao
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4591578/
Effect of Fenugreek Seeds on Blood Glucose and Lipid Profiles in Type 2 Diabetic Patients
by: Nazila Kassaian, Leila Azadbakht, Badrolmolook Forghani, and Masud Amini
https://pubmed.ncbi.nlm.nih.gov/19839001/
Fenugreek Bread: A Treatment for Diabetes Mellitus
by: Jack N Losso, Darryl L Holliday, John W Finley, Roy J Martin, Jennifer C Rood, Ying Yu, and Frank L Greenway
https://pubmed.ncbi.nlm.nih.gov/19857068/
Physiological Aspects of Male Libido Enhanced by Standardized Trigonella Foenum-Graecum Extract and Mineral Formulation
by: Elizabeth Steels, Amanda Rao, and Luis Vitetta
https://pubmed.ncbi.nlm.nih.gov/21312304/
Drugs and Lactation Database – Fenugreek
by: Bethesda MD
https://www.ncbi.nlm.nih.gov/books/NBK501779/
A Fenugreek Seed Extract Selectively Reduces Spontaneous Fat Intake in Overweight Subjects
by: Hugues Chevassus, Jean-Baptiste Gaillard, Anne Farret, Franoise Costa, Isabelle Gabillaud, Emilie Mas, Anne-Marie Dupuy, Francoise Michel, Caroline Cantie, Eric Renard, Florence Galtier, and Pierre Petit
https://pubmed.ncbi.nlm.nih.gov/20020282/
Anti-Inflammatory Activity of Fenugreek (Trigonella Foenum-Graecum Linn) Seed Petroleum Ether Extract
by: Kilambi Pundarikakshudu, Deepak H Shah, Aashish H Panchal, and Godhanbhai C Bhavsar
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4980935/
Effect of Fenugreek Consumption on Serum Lipid Profile: A Systematic Review and Meta-Analysis
by: Kiyan Heshmat-Ghahdarijani, Neda Mashyekhiasl, Atefeh Amerizadeh, zhra Teimouri Jervekani, and Masoumeh Sadeghi
https://pubmed.ncbi.nlm.nih.gov/32385866/
Fenugreek Counters the Effects of High Fat Diet on Gut Microbiota in Mice: Links to Metabolic Benefit
by: Annadora J Bruce-Keller, Allison J Richard, Sun-Ok Fernandez-Kim, David M Ribnicky, J Michael Salbaum, Susan Newman, Richard Carmouche, and Jacqueline M Stephens
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6985225/
Toxicological Properties of Fenugreek (Trigonella Foenum Graecum)
by: Mounir Ouzir, Khalid El Bairi, and Saaid Amzazi
https://pubmed.ncbi.nlm.nih.gov/27498339/
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