Synopsis

Source of validity: Scientific
Rating (out of 5): 3

Fenugreek (Trigonella foenum-graecum) has a history of traditional use for metabolic and digestive concerns, but its cholesterol-lowering effects are also supported by scientific evidence. Multiple clinical studies and meta-analyses suggest that fenugreek seed supplementation can modestly reduce total cholesterol, LDL ("bad") cholesterol, and triglyceride levels in people with hyperlipidemia. The proposed mechanisms include the high content of soluble fiber (such as galactomannan), which binds to cholesterol in the digestive tract and reduces its absorption, as well as the presence of steroidal saponins that may interfere with cholesterol production in the liver.

A 2014 meta-analysis published in the Journal of Ethnopharmacology concluded that fenugreek supplementation leads to a statistically significant reduction in total cholesterol and LDL cholesterol. Another systematic review in 2017 reinforced these findings, though the magnitude of effect was described as moderate. Most trials used doses ranging from 10 to 25 grams of fenugreek powder or seeds per day, often divided into multiple doses, and durations from four weeks to three months.

Despite these findings, the overall quality of studies is variable, with many having small sample sizes or short durations. There is, however, consistent evidence from both animal and human trials demonstrating a beneficial effect, especially as an adjunct to other lifestyle measures. Fenugreek is generally well-tolerated, though gastrointestinal side effects can occur. In summary, scientific evidence supports the use of fenugreek for mild to moderate cholesterol reduction, though it should not replace conventional therapy in high-risk individuals.

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