Fenugreek (Trigonella foenum-graecum) is a plant that stands around 2–3 feet (60–90 cm) tall. It has green leaves, small white flowers, and pods that contain small, golden-brown seeds (1Trusted Source).
Recently, it has become a common household spice and thickening agent. It can also be found in products, such as soap and shampoo.
Fenugreek appears to slow absorption of sugars in the stomach and stimulate insulin. Both of these effects lower blood sugar in people with diabetes.
Taking fenugreek seed may lower blood sugar levels in people with diabetes. Doses of at least 5 grams daily seems to help. Lower doses don’t seem to work.
Taking 1800-2700 mg of fenugreek seed powder three times daily for the first 3 days of a menstrual period followed by 900 mg three times daily for the remainder of two menstrual cycles reduces pain in women with painful menstrual periods. The need for painkillers was also reduced.
New mothers that want to increase breast milk production should aim for 500-1000mg of fenugreek. Men who want to increase testosterone or libido could consider taking between 500-600mg of a standardized fenugreek formulation, such as the commonly used product called ‘Testofen’. Testofen has 50% fenusides by weight.
Fenugreek seed extract can reduce daily fat intake in overweight men when taken by mouth at a dose of 392 mg three times daily for 2-6 weeks. But a lower dose does not appear to have this effect. Neither dose affects weight, appetite, or fullness. Adding 4 or 8 grams of fenugreek fiber to breakfast seems to increase feelings of fullness and reduce hunger at lunchtime. But it’s not clear if this increases weight loss.
5-50 grams of powdered fenugreek seed added to one or two meals daily for 4 days to 24 weeks has been used for diabetes. A dose of 1 gram daily of an extract of fenugreek seeds has been used.