[surferjoe2007]

Fenugreek has an irritating fiber that can cause G.I. issues like diahrrhea (or lesser irritation), but I'd think you'd be used to it by now. Easiest way to find out would be to stop FG for 48 hours and see if you get better. If so start with very little next time and wait until zero discomfort before increasing, or get an extract (no fiber). SP reduces the strong androgen DHT. 320-700 mg SP extract is enough but if it's not an extract then it's 2,000-4,000 mg. PM also fights progesterone. So true you can reduce PM instead of increasing progesterone/prolactin, and that would be easier on your system until you get B vitamin support. Fennel and vitex also increase prolactin.

Beans and nuts have tons of iron and some B vitamins too, but like nearly all foods only a little folate. Pumpkin seeds, sesame seeds or tahini have all that and zinc too. Meat has less iron but it has B12. Nutritional yeast and whole grain foods have B vitamins, and some iron. Never dump cooking water, the B vitamins including folate are water soluble. The advantage of pills is that it's easier to get more; the advantage of food is that you also get other types of nutrients that you didn't even think of.