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Fenugreek infographic
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Fenugreek is a plant that originated in Southeast Asia. It has excellent nutritional properties, mainly a high content of iron, magnesium, and vitamin B6.

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Possible Benefits

  • May improve cardiovascular health 
  • May protect cognitive function
  • May help to build muscle 
  • May improve digestion
  • May strengthen the immune system
  • May decrease cholesterol level
  • May increase energy 
  • May increase testosterone level
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Required Equipment

Fenugreek supplement

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How to Do It

Find a supplement at a reliable distributor. You can find it in capsules, powder, or seeds. 

Consume according to the manufacturer's instructions.

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Why it works

  • Fenugreek is high in phosphorus and vitamin B6, two essential components for keeping the nervous system functioning optimally. 
  • Its high fiber content helps improve digestion and metabolism. 
  • It has a very high iron content, which improves the production of hemoglobin and the transport of oxygen in the blood to the whole body. 
  • In addition to being high in protein, it contains phosphorus, which is essential for muscle growth, energy synthesis and tissue repair.
  • Magnesium is essential for about 300 biochemical processes in the body. Among them the production of energy and protein.
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Time Commitment

1-3 minutes 

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Suggested Frequency

According to the manufacturer’s instructions

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Time of Day


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Possible Side Effects

Consume in moderation. Fenugreek can lead to an excess of iron in the body.

Upset stomach, nausea. 

It is not recommended if you take medication for diabetes or anticoagulants.

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  • Some men report increased libido from fenugreek
  • Seeds are used to accelerate weight loss 
  • You can prepare fenugreek water with seeds and drink it regularly
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Supporting Studies and Articles

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  1. A small plant with big benefits: Fenugreek (Trigonella foenum-graecum Linn.) for disease prevention and health promotion. https://pubmed.ncbi.nlm.nih.gov/28266134/ 
  2. Iron -Vitamins and minerals. https://www.nhs.uk/conditions/vitamins-and-minerals/iron/ 
  3. Beneficial effects of fenugreek glycoside supplementation in male subjects during resistance training: A randomized controlled pilot study. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6191980/#:~:text=32%20The%20recent%20double%2Dblind,as%20compared%20with%20placebo%20group. 
  4. Fenugreek. https://pubmed.ncbi.nlm.nih.gov/30000838/ 
  5. Fenugreek a multipurpose crop: Potentialities and improvements. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4894452/ 
  6. The effects of a commercially available botanical supplement on strength, body composition, power output, and hormonal profiles in resistance-trained males. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2978122/
  7. Magnesium Supplement. https://www.mayoclinic.org/drugs-supplements/magnesium-supplement-oral-route-parenteral-route/description/drg-20070730
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