Fenugreek dosage recommendations
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Fenugreek Dosage Recommendations for Health Benefits
Fenugreek Dosage for Blood Pressure and Metabolic Syndrome
Research shows that fenugreek seed supplementation at dosages of at least 15 grams per day, taken for up to 12 weeks, can significantly reduce systolic blood pressure (SBP), though it does not have a significant effect on diastolic blood pressure (DBP) . Additionally, systematic reviews and meta-analyses of randomized clinical trials indicate that fenugreek supplementation can improve several components of metabolic syndrome, such as fasting plasma glucose, triglycerides, high-density lipoprotein (HDL), waist circumference, and SBP. These benefits are generally observed with daily dosages in the range of 10–15 grams, though specific dose-response relationships may vary 14.
Fenugreek Dosage for Prediabetes and Diabetes Prevention
For individuals with prediabetes, a daily dosage of 10 grams of fenugreek powder, divided into two doses of 5 grams before meals, has been shown to significantly reduce the risk of developing type 2 diabetes over a three-year period. This dosage was also associated with improved fasting and postprandial glucose levels, increased serum insulin, and reduced insulin resistance, with no reported adverse effects .
Fenugreek Dosage for Perimenopausal Symptoms
A standardized fenugreek extract (FHE) at a dosage of 250 mg twice daily (total 500 mg per day) for 42 days has been found to significantly reduce vasomotor symptoms (such as hot flashes and night sweats) and depression in perimenopausal women. This dosage also helped balance hormone levels without causing adverse effects .
Fenugreek Dosage in Animal Studies
Animal studies using fenugreek seed extract at a dose of 100 mg/kg body weight (administered orally or by injection) have shown improvements in blood glucose, liver, and kidney function in diabetic rats. These studies suggest that higher doses and longer treatment durations may provide optimal protection for organ health, though direct translation to human dosages requires caution .
Safety and Duration of Fenugreek Supplementation
Across human studies, fenugreek supplementation at the dosages mentioned above (10–15 grams per day for seeds, 500 mg per day for standardized extract) for periods up to 12 weeks or longer has not been associated with significant adverse effects 125. However, longer-term safety and optimal dosing for specific populations may require further research.
Conclusion
Fenugreek is generally effective and safe at daily dosages of 10–15 grams of seed powder for metabolic and blood pressure benefits, and 500 mg of standardized extract for perimenopausal symptoms, over periods of up to 12 weeks. For diabetes prevention in prediabetes, 10 grams per day is recommended. Always consult a healthcare provider before starting any new supplement regimen, especially for long-term use or if you have underlying health conditions.
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