Fenugreek C

«Fenugreek» — evidence level C. Dosage: In the reviewed RCTs, usually about 500 mg/day of a standardized extract was used in an 8-week course. Doses and preparations varied, and there is no single regimen. Source: PMID 36983608, permanent link to the source in the list below.

Trigonella foenum-graecum seed extract contains furostanolic saponins. An effect on testosterone levels and on muscle creatine uptake is discussed; the mechanism has not been confirmed in humans.

A standardized seed extract, often stating the share of furostanolic saponins, or ground seeds.

• In four of six RCTs, increases in strength and repetitions to failure, an increase in fat-free mass and a reduction in fat were noted
• In one study, fenugreek improved glycogen resynthesis after exercise
• An improvement in creatine uptake without high carbohydrate doses was noted

• In two studies there was no effect, and both were weak: samples of fewer than 10 people
• The review warns of possible harm to the liver and kidneys with long-term use
• The review separately mentions doping control issues
• There are no data on long-term safety; body odor resembling maple syrup is possible

• May enhance the effect of glucose-lowering drugs
• Theoretically interacts with anticoagulants and hormonal drugs; data are scarce

• Under 18 years: Not recommended: there are no safety data, and an effect on the hormonal profile is possible.
• Pregnancy and lactation: Not recommended: fenugreek is traditionally used to stimulate labor, and it is dangerous during pregnancy.
• liver and kidney disease
• diabetes mellitus on glucose-lowering drugs
• taking anticoagulants
• allergy to legumes

• Fenugreek and Its Effects on Muscle Performance: A Systematic Review · Albaker WI · Journal of personalized medicine, 2023 · PMID 36983608

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