Daily Dose of Fenugreek: 15-60g
Fenugreek is a plant from the pea family and it is also referred to as Greek Hay. It has a long history of medical use in Traditional Chinese Medicine as well as Traditional Indian Medicine, or Ayurveda. Traditionally, it was used for many purposes such as aiding in digestions, inducing labor, arthritis, bronchitis, and to help improve breast milk production. There are many health benefits of fenugreek for both men and women. For women, research has shown that it may stimulate milk production for breastfeeding mothers, as some studies showed milk production in women increasing within 1-3 days of taking the supplement. It may also have an effect of enlarging the breasts naturally. It does this by changing certain liver enzymes to slow down the body’s ability to break down estrogen. Fenugreek can be applied topically or taken as a strong tea. It may provide relief for menopausal symptoms like hot flashes and even menstrual cramps because of a naturally occurring compound called diosgenin that acts like estrogen. In men, it can increase testosterone levels my have the ability to enhance athletic performance. Many libido enhancing supplements are also made from fenugreek, claiming to increase sexual desire and performance in men. A study involving 60 men from the ages of 25-52 has shown positive effects on aspects of libido like sexual arousal, energy and stamina, and also helping the participants maintain a normal testosterone level. Other benefits of fenugreek include treating skin problems, lowering cholesterol, treating diabetes, and aiding in weight loss.
Fenugreek is also nutritious and its seeds contain protein, vitamins, niacin, potassium, alkaloids, lysine, L-tryptophan, and steroidal saponins. Dosage can vary from person to person depending on weight, age and health status. The recommended dosage for fenugreek is 5-30g of defatted seed powder and it can be taken up to 3 times a day. For lowering cholesterol, the dosage may be around 25-50g of defatted seed powder a day. It is also best taken during or before a meal. The side effects are usual very mild and may include stomach irritation such as gas, bloating, or diarrhea.
- Steels E1, Rao A, Vitetta L. Physiological Aspects of Male Libido Enhanced by Standardized Trigonella foenum-graecum Extract and Mineral Formulation. Phytother Res. 2011 Feb 10. PMID: 21312304.
- Alshatwi AA1, Shafi G, Hasan TN, Syed NA, Khoja KK. Fenugreek induced apoptosis in breast cancer MCF-7 cells mediated independently by fas receptor change. Asian Pac J Cancer Prev. 2013;14(10):5783-8. PMID: 24289578.