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Head-to-head evidence comparison — which supplement is right for you?
Fenugreek and Urolithin A are closely matched across evidence, studies, and safety.
Verdict
Likely helps
12 of 13 studies with measurable effects showed benefit.
Top outcomes
Verdict
Likely helps
7 of 7 studies with measurable effects showed benefit.
Top outcomes
500-600mg extract (standardized)
With meals
Standardized extract (Testofen, Furosap)
500-1000mg
Morning with food
Mitopure (highly pure, bioavailable form)
4-8 weeks
8-12 weeks
Within days
4-8 weeks
8-16 weeks
8-16 weeks
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.
The effect of a high-polyphenol Mediterranean diet (Green-MED) combined with physical activity on age-related brain atrophy: the Dietary Intervention Randomized Controlled Trial Polyphenols Unprocessed Study (DIRECT PLUS)
The American journal of clinical nutrition (2022) · Rct · n=284
Among 284 participants (88% men; mean age: 51 y; BMI: 31.2 kg/m2; APOE-ε4 genotype = 15.7%), 224 (79%) completed the trial with eligible whole-brain MRIs.
Urolithin A induces mitophagy and prolongs lifespan
Nature Medicine (2016) · Preclinical
Extended lifespan in animal models
Effect of the mitophagy inducer urolithin A on age-related immune decline: a randomized, placebo-controlled trial
Nature aging (2025) · Rct · n=50
Exploratory single-cell RNA sequencing demonstrated UA-driven transcriptional shifts across immune populations, modulating pathways linked to inflammation and metabolism.
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 3 RCTs (n=88, n=66, n=20) showing improvements in muscle endurance and strength. Effects observed primarily in middle-aged and older adults over 8-16 weeks. Studies used synthetic urolithin A forms with high bioavailability.
AI-estimated from published studies. Interpret as directional guidance.
Both Fenugreek and Urolithin A are closely matched — the best choice depends on your specific health goals.
For boost daily energy, Urolithin A has a higher relevance score (75 vs 48).
No known interactions between Fenugreek and Urolithin A have been documented in our database. However, always consult a healthcare provider before combining supplements.