If you are in the habit of checking supplements online, then you have probably chanced upon several fenugreek supplement brands. But, are they worth it? What are the science-backed health benefits of fenugreek? Read on to find out.
What is Fenugreek?
Fenugreek may not be as popular as soy, but they come from the same plant family. Not only do people use fenugreek as a spice or flavoring agent in many meals, but they also believe it has many health benefits. Besides the dried and fresh fenugreek seeds, people also use the plant’s leaves, roots, and twigs.
What Are The Benefits of Fenugreek According To Science?
If you plan on buying a fenugreek supplement, you first need to get to know the herb. Below are some of the benefits of fenugreek:
1. Diabetes Control and Risk Reduction¹, ²
Reports say fenugreek may help control diabetes because it has anti-diabetic functions, like:
- Reducing starch digestion
- Reducing glucose absorption in the gut
- Increasing insulin sensitivity
- Increasing insulin production
Some studies also showed that participants who took 10 grams of hot water-soaked fenugreek daily for 6 months developed better blood sugar control than participants who didn’t receive fenugreek treatment.
Another investigation concluded that taking 10 grams of fenugreek daily reduces the risk of type 2 diabetes in people diagnosed with pre-diabetes or insulin resistance.
Experts also reported that fenugreek is possibly effective in lowering blood sugar after a meal in people with type 1 or type 2 diabetes.
2. It Boosts Heart Health³
Some people don’t buy a fenugreek supplement because of their blood sugar problems. They purchase it in the hopes of improving their heart health.
Reports say fenugreek has compounds that inhibit cholesterol production in the liver and cholesterol absorption in the intestines. In fact, 10 to 30 grams of fenugreek thrice daily may help lower total cholesterol levels. One study even specified this benefit for people with diabetes and mild atherosclerosis.
Then, there are also reports saying fenugreek may help increase high-density lipoprotein or good cholesterol and decrease triglycerides.
3. It Improves Sperm Count⁴
Men who have problems with their sperm health and count might also benefit from taking a fenugreek supplement.
In a 2017 study involving 50 men, the researchers found that taking a fenugreek supplement for 12 weeks:
- Increased testosterone levels
- Improve the sperm’s health profile
Moreover, the supplement also appeared to improve mental alertness, overall performance, and cardiovascular health.
4. It May Help Ease Menstrual Cramps⁵
When experiencing period cramps, some women do not take painkillers. Instead, they reach for a fenugreek supplement. This is because fenugreek seems to have pain-relieving effects.
One study found that women who took a fenugreek supplement thrice daily in the first three days of their period for two months experienced shorter pain duration and fewer symptoms.
How To Take A Fenugreek Supplement
Before taking any fenugreek supplement, be sure to check with your doctor first. This is especially important when you have an underlying health condition, like hypertension, high blood cholesterol, and diabetes.
You see, while fenugreek shows some evidence that it improves these conditions, each person is different and you might respond differently to the supplement. Moreover, herbal supplements might interact with your current medicines and diet.
Important Reminders
Should you decide to take a fenugreek supplement, please take them as directed on the package or as instructed by your doctor or pharmacist. Do not take two fenugreek-containing supplements at the same time.
Also, please keep in mind that fenugreek may affect blood clotting and increase your risk of bleeding. If you’re about to undergo any medical procedure, inform your doctor about the supplement.
Finally, if your condition doesn’t improve or the symptoms worsen while taking the supplement, report to your doctor immediately. They might ask you to stop taking the supplement or replace it with one that might work.
Learn more about Healthy Eating here.
[embed-health-tool-bmr]
