Last verified: 17 days ago
Fenugreek
Also known as: Trigonella foenum-graecum, methi, fenugreek seed extract, FenuflakesTM, TrigozimR
Evidence under review. — Not yet rated
Herbal seed with clinical support for blood sugar control, milk production, and modest testosterone support.
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What it does
Fenugreek is a seed-based herb used in cooking and traditional medicine for thousands of years. Clinical trials show it can meaningfully reduce blood sugar spikes and improve glycemic control in...
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Evidence quality
Evidence base hasn't been formally rated yet. See research below.
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Clinical dose
500–1800 mg daily depending on use case
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Found in
TestoPrime, Texas SuperFood Original Capsules, Innerbody Labs Testosterone Support and 2 more
What the Science Says
Fenugreek is a seed-based herb used in cooking and traditional medicine for thousands of years. Clinical trials show it can meaningfully reduce blood sugar spikes and improve glycemic control in people with type 2 diabetes, and may modestly boost milk volume in breastfeeding mothers of premature infants. Some evidence suggests it can raise salivary testosterone levels in aging men at higher doses (1800 mg/day), though effects on blood testosterone versus placebo are less clear.
What It Doesn't Do
Won't dramatically raise testosterone — blood plasma results didn't beat placebo in most doses. Not a proven cancer treatment — lab cell studies are not human trials. No solid evidence it cures PCOS on its own. Doesn't reliably raise prolactin levels even when it increases milk volume.
Evidence-Based Benefits
Reduces 24-hour blood sugar spikes and lowers HbA1c in adults with type 2 diabetes.
Moderate EvidenceEffective at: 30 g defatted seed flakes daily
Supporting studies (click to view on PubMed):
Increases breast milk volume in mothers of premature infants during early lactation.
Weak EvidenceEffective at: 1500 mg daily (500 mg 3x/day)
Supporting studies (click to view on PubMed):
May raise salivary free testosterone in aging men at higher doses over 12 weeks.
Weak EvidenceEffective at: 1800 mg daily
Supporting studies (click to view on PubMed):
As an add-on to standard treatment, may improve mouth opening in oral submucous fibrosis.
Weak EvidenceEffective at: 2000 mg daily
Supporting studies (click to view on PubMed):
Absorption & Bioavailability
Unknown — no pharmacokinetic data provided for fenugreek in the supplied studies. Bioactive compounds (saponins, polysaccharides) vary by formulation and processing method.
Red Flags to Watch For
- Most testosterone studies show effects vs. baseline only, not vs. placebo — a key sign of weak evidence
- Many products use unstandardized extracts; potency and active compound content vary widely across brands
- Lab (in vitro) cancer studies are frequently misrepresented in marketing as human evidence — they are not
- Breastfeeding benefits appear short-term and may not persist beyond the first week of supplementation
- Over 1000 registered supplement products contain fenugreek, but formulations differ significantly — dose comparisons across products are unreliable
Products Containing Fenugreek
See how Fenugreek is used in these analyzed products:
Frequently Asked Questions
What does Fenugreek do?
Herbal seed with clinical support for blood sugar control, milk production, and modest testosterone support.
What is the effective dose of Fenugreek?
500–1800 mg daily depending on use case
Is Fenugreek safe?
Most testosterone studies show effects vs. baseline only, not vs. placebo — a key sign of weak evidence
What doesn't Fenugreek do?
Won't dramatically raise testosterone — blood plasma results didn't beat placebo in most doses.
Research Sources
- PubMed
- NIH DSLD
This information is for educational purposes only and is not medical advice. Always consult a healthcare professional before starting any supplement regimen. Last updated: 2026-05-25