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Fenugreek

Fenugreek

Best for

Flatten post-meal blood sugar spikes

Likely strong benefit for 4–156 weeks · 4 meta-analyses , n=1.6k

24 papers · 4 claims · 76 outcomes scored · 4 positive

Outcomes

What fenugreek actually does, by outcome

Each row is one outcome with effect size, evidence base, the dose that worked in trials, and time to first effect. Magnitude tiers come from native-unit MCID where available, Cohen's d otherwise.

Outcome Effect Evidence Dose Weeks Rank
Flatten post-meal blood sugar spikes Likely strong benefit
large 		6 meta-analyses n=1.6k Meta-analyzed 0.5–10000 mg 4–156 wk #2/51
Feel full longer and crave less Large effect, needs confirmation
large 		1 study n=18 24000 mg — #2/28
Calm hunger signals after meals Large effect, needs confirmation
large 		1 RCT n=13 3000 mg 1 wk #1/4
Steady your blood sugar levels Proven benefit
moderate 		13 meta-analyses n=3.1k Meta-analyzed 0.5–10000 mg 1–156 wk #1/109
Buy well

Recommended Fenugreek products

Real products that dose Fenugreek where the research does, in a clean formulation, from brands we've audited. We only list ones we'd stand behind.

Chosen for adequate Fenugreek dosing vs. the studied range, a clean formulation (grade A–C), and independent brand-quality audits. Not sponsored.

Risk profile

Adverse events and known drug interactions

Safety events

abortion severe
bowel obstruction severe
gastrointestinal discomfort / mild stomach ache mild
dyspepsia / abdominal distention mild
stomach discomfort / nausea / diarrhea mild
mild gastrointestinal symptoms (reported in treatment and control groups) mild
specific urine / sweat odor mild
increased menstrual bleeding (reported as using more pads) mild

Drug interactions

Glimepiride moderate additive
Blood Glucose Lowering moderate increases effect
Metoprolol moderate increases effect
Antithrombotic Agents moderate increases toxicity
Insulin minor additive
Warfarin minor increases effect

Sources

  1. 1. Fennel (Foeniculum vulgare) and Fenugreek (Trigonella foenum-graecum) Tea Drinking Suppresses Subjective Short-term Appetite in Overweight Women. (2015) ↑
  2. 2. Effect of fenugreek (Trigonella foenum-graecum L.) intake on glycemia: a meta-analysis of clinical trials. (2014) ↑
  3. 3. Role of Fenugreek in the prevention of type 2 diabetes mellitus in prediabetes. (2015) ↑
  4. 4. Insulin-Sensitizer Effects of Fenugreek Seeds in Parallel with Changes in Plasma MCH Levels in Healthy Volunteers. (2018) ↑
  5. 5. A simple dietary addition of fenugreek seed leads to the reduction in blood glucose levels: A parallel group, randomized single-blind trial. (2017) ↑
  6. 6. Beneficial effects of fenugreek glycoside supplementation in male subjects during resistance training: A randomized controlled pilot study. (2016) ↑
  7. 7. Comparison of the efficacy of oral fenugreek seeds hydroalcoholic extract versus placebo in nonalcoholic fatty liver disease; a randomized, triple-blind controlled pilot clinical trial. (2020) ↑
  8. 8. Effect of Fenugreek Use on Fasting Blood Glucose, Glycosylated Hemoglobin, Body Mass Index, Waist Circumference, Blood Pressure and Quality of Life in Patients with Type 2 Diabetes Mellitus: A Randomized, Double-Blinded, Placebo-Controlled Clinical Trials. (2019) ↑
  9. 9. An Exploratory Study of the Safety and Efficacy of a Trigonella foenum-graecum Seed Extract in Early Glucose Dysregulation: A Double-Blind Randomized Placebo-Controlled Trial. (2022) ↑
  10. 10. Effect of Fenugreek on Hyperglycemia: A Systematic Review and Meta-Analysis. (2023) ↑

Generated August 14, 2026

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