Fenugreek

Fenugreek is a unique plant that is often taken as a dietary supplement. In this article, you can read everything you need to know about fenugreek seeds.

Fenugreek (Trigonella foenum-graecum L.) is an approximately one and a half metre tall plant with green leaves and small white flowers that contain small, golden brown seeds.

The effects of the plant have not been scientifically proven. However, it has been used for thousands of years in places like China and is now a popular herb in several parts of the world, including the Arabian regions and India.

Are you interested in scientifically exploring fenugreek seed and its potential effects? Then you can e.g. read: Beneficial effects of fenugreek glycoside supplementation in male subjects during resistance training: A randomized controlled pilot study.

Fenugreek: A traditional ingredient in cooking and health

Fenugreek is the oldest known bread spice and is used in naan bread and Egyptian flatbread, among other things. Both fenugreek seeds and leaves are edible, but it is the seeds that are especially popular in both Indian and Thai dishes. The seeds can also be used in salads. In India, fenugreek is also eaten as a vegetable.

Fenugreek seeds actually have a bittersweet flavour, but when lightly shaken in a pan, they have a sweet aftertaste of caramel or maple syrup. This is why they are so popular as a spice in cooking, including soups, breads and stews. They add a good, rich flavour to many culinary dishes.

In addition, the plant has been used as a health food for thousands of years and it is used e.g. in fenugreek supplements.

What is fenugreek good for?

Fenugreek seed has a healthy nutritional profile. It contains a good amount of fibre and minerals, including iron and magnesium.

1 tablespoon (i.e. 11.1 grams) of whole fenugreek seeds contains 35 calories and several essential nutrients:

• Fibre: 3 grams
• Protein: 3 grams
• Carbohydrates: 6 grams
• Fat: 1 gram
• Iron: 20% of daily value
• Manganese: 7% of daily value
• Magnesium: 5% of daily value

Kilde: Healthline

Fenugreek seeds have been used to treat a variety of conditions throughout the ages, but the efficacy of this plant is not well documented.

(psst... you might also be interested in the article on ZMA? Læs om ZMA her)

How do you use fenugreek?

You'll find fenugreek as a key ingredient in many supplements. For example, the dietary supplement 4HIM TestoBalance contains:

150 mg fenugreek/fenugreek

The recommended amount depends on the type of supplement you choose.

In the large study we referred to in the introduction (Beneficial effects of fenugreek glycoside supplementation in male subjects during resistance training: A randomised controlled pilot study), 300 mg fenugreek was used twice daily.

How to take supplements?

It is recommended to take supplements before or with a meal.

PS! Always follow the dosage instructions on the label!

Daily intake of 4HIM TestoBalance provides the body with zinc, which helps maintain normal testosterone levels in the blood, as well as magnesium and vitamin B6, which help reduce tiredness and fatigue. Magnesium contributes to normal energy metabolism, normal muscle function and normal psychological function. You also get Panax ginseng, which can help maintain good sexual relations, memory and concentration.