Let’s start with a quick overview of what fenugreek is, then we’ll look at what the active compounds are in Fenugreek, and lastly we’ll explore 5 different studies on fenugreek to understand what its proven health benefits are.
Fenugreek is a plant that is commonly used in Indian and Middle Eastern cooking. It has a slightly bitter taste and is often used as a spice in curries, as well as a flavoring in teas and supplements. Fenugreek has also been used for centuries in traditional medicine to treat a variety of health issues, such as digestive problems and inflammation.
The active compound(s) in fenugreek are saponins, which are a type of chemical compound found in many plants. They have a bitter taste and – if the name ‘saponins’ reminds you of soap – they’re actually named after their ability to form a soapy lather when mixed with water.
In the body, saponins have been found to have several health benefits. They have been shown to have anti-inflammatory properties, which means they can help reduce inflammation in the body. This is particularly beneficial for individuals with conditions such as arthritis, where inflammation is a major contributing factor to the development of symptoms.
Saponins have also been found to have cholesterol-lowering properties. They are able to bind to cholesterol in the intestines and prevent it from being absorbed into the bloodstream. This can help reduce cholesterol levels in the body and may have a protective effect against heart disease.
Additionally, saponins have been found to have immune-boosting properties. They can stimulate the production of white blood cells, which are an important part of the immune system. This can help improve overall immune function and reduce the risk of infection.
Finally, saponins have also been found to have anti-cancer properties. They have been shown to inhibit the growth of cancer cells and may even be able to induce apoptosis, which is a process where cancer cells are programmed to self-destruct.
Now let’s look at the main, science-proven benefits of fenugreek supplements.
Improved Testosterone Levels:
- A study published in the International Journal of Exercise Science found that men who took a fenugreek supplement for eight weeks experienced an increase in testosterone levels. The study involved 30 healthy men who were randomly assigned to either a fenugreek or placebo group. The fenugreek group received 500 mg of fenugreek extract per day. For context – particularly for those who are interested in trying to incorporate fenugreek seeds into their diet rather than take a fenugreek supplement – to get an equivalent amount of saponins as 500mg of fenugreek extract containing 50% saponins, you would need to consume around 4-8 grams of fenugreek seeds.
After eight weeks, the fenugreek group had a significant increase in total testosterone levels compared to the placebo group. Specifically, the fenugreek group had an average increase of 12.26% in total testosterone levels, while the placebo group had a non-significant decrease of 4.71% in total testosterone levels.
Reduced Inflammation:
- A study published in the Journal of Inflammation found that a fenugreek supplement reduced inflammation in rats with induced arthritis. The study involved 36 rats that were divided into three groups: a control group, an arthritis group, and an arthritis group that received a fenugreek supplement. The fenugreek group had lower levels of inflammation compared to the arthritis group.
Improved Digestion:
- A study published in the Journal of Ethnopharmacology found that a fenugreek supplement improved digestion in rats with induced ulcers. The study involved 36 rats that were divided into three groups: a control group, an ulcer group, and an ulcer group that received a fenugreek supplement. The fenugreek group had improved digestion compared to the ulcer group.
Lowered Cholesterol Levels:
- A study published in the Journal of Diabetes and Metabolic Disorders found that a fenugreek supplement lowered cholesterol levels in patients with type 2 diabetes. The study involved 66 patients who were randomly assigned to either a fenugreek or placebo group. The fenugreek group received 10 grams of fenugreek seeds per day for 12 weeks. After 12 weeks, the fenugreek group had lower total cholesterol, LDL cholesterol, and triglyceride levels compared to the placebo group.
Improved Blood Sugar Control:
- A study published in the Journal of Medicinal Food found that a fenugreek supplement improved blood sugar control in patients with type 2 diabetes. The study involved 25 patients who were randomly assigned to either a fenugreek or placebo group. The fenugreek group received 10 grams of fenugreek seeds per day for four weeks. After four weeks, the fenugreek group had lower fasting blood glucose levels compared to the placebo group.
In conclusion, fenugreek supplements have been found to provide several health benefits, including improved testosterone levels, reduced inflammation, improved digestion, lower cholesterol levels, and improved blood sugar control – and there are some credible studies backing these claims. However, in all of these studies, the participant groups were limited, and a couple of them were performed on rats rather than humans – so they aren’t 100% reliable – but, they do provide a good foundation of information to create an informed decision on whether you’d like to start supplementing with fenugreek or not.
Fenugreek is a plant commonly affected by heavy metal contamination due to where it’s grown, and the soil it’s grown in. We test Fenugreek supplements in our heavy metals testing process – read more about this here.