Fenugreek
Supplements · Digestive & Metabolic Herbs · Supplement, Typed Supps
A seed studied for both blood sugar and milk supply.
Stage by stage
- Intake (Extract capsule or seed powder): Soluble fibre and active compounds processed during digestion.
- Small intestine (Absorbed): Absorbed alongside soluble fibre components.
- Bloodstream (Circulates): Circulates throughout the body.
- Blood sugar & milk supply (Studied effects): Studied for modest effects on post-meal blood sugar and, separately, breastfeeding milk supply.
What the evidence supports
- Lowering blood glucose — limited evidence. Small trials suggest a glucose-lowering effect, but mostly at large doses (around 25 g or more) and with modest, variable results.
- Increasing breast-milk supply — limited evidence. Meta-analysis suggests a mild galactagogue effect, but trials are small and of uneven quality, and its safety in this setting is not well defined.
Typical dose
1–6 g daily for milk supply; roughly 25 g or more daily for blood-glucose or cholesterol effects
Upper limit: No established UL; higher doses increase gastrointestinal side effects
Timing
With meals, standard dosing.
Time to effect
- Weeks: Any reported effect in studies.
Medication interactions
- Warfarin: Reported to increase bleeding risk when combined. (moderate)
- Diabetes medication (e.g. insulin, sulfonylureas): Additive glucose-lowering effect, risking hypoglycaemia. (moderate)
Common myth
“Fenugreek noticeably raises testosterone.” In reality: The stronger, more consistent research base is around blood sugar, not hormone changes.
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