Fenugreek
Also known as: Trigonella foenum-graecum, Greek hay
Effective Dosage
500-1000 mg daily
✓ What the Science Says
Fenugreek has been shown to support healthy blood sugar levels and may enhance testosterone levels in men. Additionally, it has been linked to improved lactation in breastfeeding women.
✗ What It Doesn't Do
Fenugreek is often marketed as a miracle herb for weight loss or muscle gain, but there is insufficient evidence to support these claims. It does not replace a balanced diet or exercise for weight management.
Evidence-Based Benefits
Fenugreek has been shown to support healthy blood sugar levels and may enhance testosterone levels in men. Additionally, it has been linked to improved lactation in breastfeeding women.
Strong EvidenceEffective at: 500-1000 mg daily
Source: auto-research
Absorption & Bioavailability
Moderate - Fenugreek's active compounds are reasonably well absorbed, but individual absorption may vary.
Red Flags to Watch For
- 🚩 Beware of products claiming miraculous weight loss results.
- 🚩 Watch for exaggerated claims about testosterone boosting without supporting evidence.
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: 2026-02-05