Fenugreek Herb and Its Health Benefits
Natural herbs have a large number of benefits that are proven by scientific studies as well. Modern science acquires the use of chemicals in these herbs that are supposed to work like a supplement.
There are many natural herbs and their extracts are being utilized in several health supplements. One of the herbs is Fenugreek which is a traditional herb used in ayurvedic medicines and several culinary dishes.
About Fenugreek- What is it?
The scientific name of Fenugreek is Trigonella Foenum-Graecum which is a plant of around 2-3 feet in height. Fenugreek plant has green leaves and small white flowers with golden brown seeds in small pods. For so many years, the use of Fenugreek has been in the alternative and Chinese medicine to treat specially skin diseases and many other health-related conditions.
It hasn’t been decades since we acknowledged fenugreek as a domestic spice that can also be used as a thickening agent in soaps and shampoos. Nowadays, fenugreek is a part of Indian culinary dishes where they use seeds and powder that fits a much nutritional profile.
What Nutrients are Available in Fenugreek?
Nutritional facts about fenugreek indicate that One Tablespoon of Whole Fenugreek contains 35 calories and so many nutrients available. This equals 11 grams of the whole.
- Tablespoon of Fenugreek contains:
- Protein: 3 grams
- Carbs: 6 grams
- Fat: 1 gram
- Iron: 20% of the Daily Value (DV)
- Manganese: 7% of the DV
- Magnesium: 5% of the DV
- Fiber: 3 grams
- B vitamins
- Vitamin d
Health Benefits of Fenugreek
So many health benefits of fenugreek are gathered that are useful for both men and women. Here are some scientifically proven health benefits of Fenugreek herb.
- Fenugreek Increase Testosterone Levels in Men
Fenugreek has a positive effect on testosterone levels in men, even some studies concluded that the herb increases the libido in men due to high levels of testosterone. To conclude this, a weekly study was conducted amongst 30 middle-aged men who did weight lifting 4 times a week.
Before this, they received 500 mg of Fenugreek extract per day. The group that wasn’t on fenugreek experienced a marked decline in testosterone levels while the other group showed a 2% reduction in body fats as well as enhancement in T-levels.
- Fenugreek Improve Lactation
Fenugreek in females escalates the production of milk and its outflow. Experts in Asian medicine recommend fenugreek supplements to females who face problems in lactation. In many studies, Fenugreek worked efficiently on females with low mammary gland production, for 2 weeks they had three cups of fenugreek tea daily and experienced an increased volume of milk in only the first week.
- Manages High Blood Sugar Levels and Diabetes
In severe metabolic issues, fenugreek controls the end results. Like for example, in both diabetes types 1 and 2, increased amount of carbs levels are observed. One of the studies suggests that individuals who had type 1 diabetes took 50 grams of fenugreek seed powder daily for lunch and dinner.
This was a 10 days study after which each participant had a better mood and had a reduction in LDL cholesterol levels.
Diabetic people who used fenugreek for a month experienced a 13.4% reduction in total blood sugar levels. The main role of fenugreek here is to improve the function of insulin. Some facts say the fiber content in fenugreek is so high which facilitates insulin functioning.
- Boost Sperm Count
When testosterone levels are low, the sperm count will also be reduced. Fenugreek helps with low sperm count and to prove this we have got a study.
It was in 2017 when 50 men volunteered for taking fenugreek extract for 12 weeks straight. Out of them, 85% of people experienced increased levels of sperm count. This also led to better mood, better libido, and high confidence in men.
- Fenugreek Reduce Inflammation
There are a heavy number of antioxidants found in Fenugreek which are potent anti-inflammatory agents. Studies on mice with fenugreek concluded that due to the high number of Flavanoids antioxidants in fenugreek, inflammation reduction is usually observed.
- Fenugreek is Good for Blood Pressure and Heart Conditions
By improving cholesterol levels in the body, fenugreek also manages high blood pressure. This further reduces the chance of heart-related conditions and improves heart health. Fenugreek contains 48% dietary fiber which does not digest too soon and forms a viscous gel in the gut that limits the absorption of sugars and fats.
- Pain Killer
Fenugreek helps in pain relief and this use has been acknowledged by the traditional medicine system. The availability of alkaloids in fenugreek is the reason for blocking sensory receptors that are pain mediators in the body. In a study conducted in 2014, 51 women participated and took fenugreek seed powder three times a day for 2 months.
Before this, they had painful periods and after taking the capsules of fenugreek seed powder, all of them felt shorter durations of pain and only limited symptoms within that period.
How to use Fenugreek as Medicine?
Fenugreek is found in many health supplements some of which are testosterone boosters, female libido enhancers, and male enhancement suppliants. There is not a single dosage that is recommended to people of fenugreek. Depending on the benefit you want, fenugreek extract is taken accordingly.
If you want it for high testosterone levels, 500 mg fenugreek extract is recommended for a day. In some cases, it can be exceeded to 1,000-2,000 mg per day. Using a whole fenugreek seed, the dosage will be 2-5 grams.
Fenugreek supplement is generally taken before or with a meal, the herb uses the blood sugar and uses it for energy so it’s best to take it with a high-carb meal at day. While using a fenugreek supplement, it’s always recommended to follow the dosage instructions.
Fenugreek Side Effects and Warning
For healthy individuals, fenugreek is safe most of the time. Some fenugreek which indicates a high dose of this herb usually causes diarrhea or indigestion in users. Some people also experienced reduced appetite which could be dangerous at times by making it an eating disorder.
Fenugreek affects the blood sugar level and keeping this thing in mind, the best way to take fenugreek supplements is to avoid them if someone is already taking diabetic medications. In animal studies, giving a high dose of fenugreek extract can be a reason for so many side effects.
One of the main side effects is the damage to the DNA and decreased fertility that can either be happening to men or women. Fenugreek is also rumored to cause neurological problems and increase the risk of abortion in females.
How to Increase Free Testosterone Levels?
Some ways that have been revealed by the online websites to increase T-Levels in men are:
- Losing excess body fat.Men who are overweight are more likely to have low testosterone levels, and research shows that losing weight can increase testosterone levels.
- Exercise, especially high-intensity interval training (HIIT), has been shown to increase low testosterone levels in aging men.
- Eating a healthy diet.Research has shown that eating a diet rich in protein, healthy fats, fruits, and vegetables and limiting refined foods and added sugars may help increase testosterone levels.
- Managing blood sugar levels.Having high blood sugar levels may increase your risk of developing low testosterone. Eat a healthy diet, exercise, and lose excess body fat to lower high blood sugar levels.
- Getting enough sleep.Research shows that sleep deprivation can decrease testosterone levels — even in young, healthy men. Ensure that you’re rested by getting the recommended 7–9 hours of sleep per night.
- Limiting exposure to pollution.Those who are frequently exposed to pollutants like air pollution have been shown to have lower levels of testosterone than those who are exposed less commonly.
The modern days required the best alternatives to synthetic drugs and natural herbs are the best version of it. Fenugreek herb is the latest testosterone booster for men which in traditional medicines, men have been using for hundreds of years.
Scientific studies about the herb suggest it can lower depression, blood sugar levels, and blood pressure. Increasing testosterone levels in men and lactation in females are something not any herbal extract seems to do.
To lower the inflammatory bowel syndrome, fenugreek supplements are available which contains only a minute amount of fenugreek extract. It’s best to see the dosage of fenugreek before buying its supplement. To get the best testosterone levels, a regular intake of fenugreek herb is beneficial but before using it, consults your physician to see if you have any negative outcomes coming ahead because of this.