SupplementModerate evidenceImmunity

Fenugreek

Mediterranean and South Asian spice with meta-analysis signal for postprandial glucose and a separate signal for lactation support.

Why

Fenugreek (Trigonella foenum-graecum) seed has two distinct evidence bodies. Meta-analyses of RCTs in type 2 diabetes report reductions in fasting and postprandial glucose at doses of 5–25 g/day of seed powder. Separately, a body of work in breastfeeding mothers supports use as a galactagogue, although the placebo-controlled trial base remains small and outcomes are predominantly self-reported milk supply.

How it works

Soluble fibre (galactomannan) slows gastric emptying and carbohydrate absorption, the principal glycaemic mechanism. 4-hydroxyisoleucine increases insulin secretion. Saponins (diosgenin) underlie the lactation signal via prolactin modulation, though the evidence is preclinical.

Expected onset · Glycaemia effects over 4–8 weeks; lactation effects often within 24–72 hours

How to take

Dosage

Glycaemia: 5–25 g/day fenugreek seed powder, or 1 g/day standardised extract. Lactation: 1.7–3 g/day of seed.

Timing

With or before main meals

On the label

Whole fenugreek seed powder (ground to release galactomannan) or standardised extract with stated 4-hydroxyisoleucine or saponin content.

Ideal for

Adults with prediabetes or mild type 2 diabetes seeking dietary adjuncts; breastfeeding mothers with low perceived milk supply.

Safety

Bitter taste and maple-syrup body odour are common. Hypoglycaemia risk with insulin and sulphonylureas. Monitor. Antiplatelet effect. Stop 2 weeks before surgery. Avoid in pregnancy (uterotonic at therapeutic doses, congenital anomaly signal in animal studies). Allergic reactions in those with chickpea or peanut allergy. Goitrogenic at high doses. Caution in hypothyroidism.

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Evidence

At a glance

Neelakantan 2014 Nutr J meta-analysis (10 trials): fenugreek reduced fasting glucose by 0.96 mmol/L and HbA1c by 0.85 percentage points vs control in type 2 diabetes, meaningful, though heterogeneity was substantial. Lactation evidence is consistent in direction but methodologically weaker (perceived milk supply is the typical endpoint).

Where to get it

Shop Fenugreek on Amazon

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