Fenugreek is an inexpensive, well-tolerated seed whose strongest evidence is for modestly lowering blood sugar, especially when baseline levels are high, with smaller benefits for cholesterol and weight. Its marketed testosterone benefit is unsettled. Main drawbacks are digestive upset, a harmless maple-like body odor, legume allergy risk, and blood sugar falling too low alongside diabetes medication. (Full Review)
| Marker | Target | Why |
|---|---|---|
| Fasting blood glucose | 70–85 mg/dL | Core glycemic effect |
| Hemoglobin A1c | <5.4% | Average blood sugar over ~3 months |
| Fasting insulin | 2–5 µIU/mL | Changes in insulin resistance |
| Lipid panel (LDL, HDL, triglycerides) | LDL <100, HDL >50, triglycerides <80 mg/dL | Lipid-lowering effect |
| ALT and AST | <25 U/L | Rare hepatotoxicity signal |
| Total and free testosterone (men) | Total 500–900 ng/dL | Any androgen effect for hormonal goals |
Cadence: Glucose and lipids at 8–12 weeks, then every 3–6 months; liver enzymes at baseline, 3 months, then annually; testosterone (men) at 8–12 weeks