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Head-to-head evidence comparison — which supplement is right for you?
Fenugreek vs Green Tea Extract: Fenugreek has the stronger overall evidence (6 vs 7.5/10); they're alternatives for reduce inflammation — the best pick depends on your goals. Take the 60-second quiz for a pick tailored to your goals.
Fenugreek wins 2 of 3 categories. Both are solid choices — the best pick depends on your specific goals.
Verdict
Likely helps
13 of 14 studies with measurable effects showed benefit.
Top outcomes
Verdict
Likely helps
8 of 10 studies with measurable effects showed benefit.
Top outcomes
500-600mg extract (standardized)
With meals
Standardized extract (Testofen, Furosap)
250-500mg EGCG (or 500-1000mg green tea extract)
With meals, Morning or pre-exercise
Standardized extract (45-50% EGCG)
4-8 weeks
8-12 weeks
Within days
Acute and 4-8 weeks
Acute
30-60 minutes
Dietary supplements for dysmenorrhoea
The Cochrane database of systematic reviews (2016) · Meta analysis · n=3101
Supplements versus other supplementsThere was no evidence of a difference in effectiveness between ginger and zinc sulphate (MD 0.02 points, 95% CI -0.58 to 0.62; one RCT, 101 women).
The effect of flour-based foods intake in the reduction of cardiometabolic risk: A systematic review
Critical reviews in food science and nutrition (2024) · Systematic review
Chia flour, green banana flour, soy flour, and fenugreek powder showed improvements in blood pressure measurements.
Effect of Fenugreek on Hyperglycemia: A Systematic Review and Meta-Analysis
Medicina (Kaunas, Lithuania) (2023) · Meta analysis · n=894
The mean difference with 95% confidence intervals (CI) was calculated to represent the analysis.
Green tea (Camellia sinensis) for the prevention of cancer
The Cochrane database of systematic reviews (2020) · Meta analysis · n=1795
For incident prostate cancer, the summary risk ratio (RR) in the green tea-supplemented participants was 0.50 (95% confidence interval (CI) 0.18 to 1.36), based on three studies and involving 201 participants (low-certainty evidence).
Impact of flavan-3-ols on blood pressure and endothelial function in diverse populations: a systematic review and meta-analysis of randomized controlled trials
European journal of preventive cardiology (2025) · Meta analysis · n=5205
Flavan-3-ol interventions included epicatechin, epigallocatechin-gallate, cocoa products, tea, grape extract, and apples delivering 586 mg (95% CI 510, 662) total flavan-3-ols.
The effects of green tea extract supplementation on body composition, obesity-related hormones and oxidative stress markers: a grade-assessed systematic review and dose-response meta-analysis of randomised controlled trials
The British journal of nutrition (2024) · Meta analysis · n=3802
Pooled effect sizes indicated that BM, BFP, BMI and MDA significantly reduced following GTE supplementation.
Multiple meta-analyses show modest but consistent reductions in fasting blood glucose. Effects appear stronger in diabetic populations. Conservative estimates given heterogeneity in study designs and extract standardization.
Based on meta-analysis showing 9.29 mg/dl LDL reduction with 107-856 mg/d EGCG. Optimal cardiovascular benefits observed at 400-500 mg/day. Take with food to reduce GI side effects.
AI-estimated from published studies. Interpret as directional guidance.
Fenugreek has a higher evidence score (6/10 vs 7.5/10) and wins in 2 of 3 categories.
For reduce inflammation, Green Tea Extract has a higher relevance score (85 vs 70).
No known interactions between Fenugreek and Green Tea Extract have been documented in our database. However, always consult a healthcare provider before combining supplements.
What’s safe while nursing, the truth about milk-supply herbs, and what to avoid (it passes into milk).
Mostly hype unless you’re deficient — what has modest evidence vs what doesn’t, and when to see a doctor.
The right pick depends on your goals. Answer a few quick questions for a personalised recommendation — or dig into the full evidence on each.