What to Know About the Uses, Benefits, and Side Effects of Fenugreek

Fenugreek may support increased breast milk supply, raise testosterone levels, and assist with blood sugar regulation. It’s also been associated with other wellness advantages, though further research is required to confirm many of these claims.

Fenugreek is an herb long employed in traditional medicine. Common in Indian cuisine, it’s frequently consumed as a spice or taken in supplement form. This plant may offer several health-promoting properties.

This article covers what you should know about fenugreek, including its potential benefits, adverse effects, and common applications.

What is fenugreek?

Fenugreek (Trigonella foenum-graecum) is a plant that grows roughly 2–3 feet (60–90 centimeters) tall. It features green foliage, small white blossoms, and pods that hold tiny, golden-brown seeds.

For millennia, fenugreek has been utilized in traditional and Chinese medicine to address skin ailments and various other conditions. It’s also a widely used kitchen spice and thickening agent and appears in products like soap and shampoo.

Fenugreek seeds and ground powder are commonly included in Indian recipes for their nutrient content and mildly sweet, nutty flavor.

SUMMARY

Fenugreek is a versatile herb with many uses and a range of possible health benefits.

Nutrition facts

One tablespoon (about 11 grams) of whole fenugreek seeds provides roughly 35 calories and contains:

• Fiber: 3 g
• Protein: 3 g
• Carbs: 6 g
• Fat: 1 g
• Iron: 3.72 mg – 21% of the Daily Value (DV)
• Manganese: 0.137 mg – 6% of the DV
• Magnesium: 21.2 mg – 5% of the DV

How to use fenugreek

Fenugreek is featured in many supplement formulations. Because products vary, the advised amount depends on the specific supplement and intended use. There’s no single universal dose.

Many supplement studies use approximately 250–600 mg of fenugreek extract, while research on milk production has used around 1–6 g. Investigations into other effects have sometimes employed considerably larger amounts.

Research into its effects on libido and blood-sugar-lowering properties indicates that doses between 5 and 25 g may be most effective in certain contexts.

SUMMARY

Fenugreek seeds are nutritionally dense, providing fiber and minerals such as iron and manganese.

Effects on breastmilk production

Breast milk is the optimal source of nourishment for infant development, but some people encounter difficulties producing sufficient quantities.

While prescription medications are often used to increase milk supply, research indicates that fenugreek may be a safe, natural option for some individuals.

An older 14-day trial involving 78 new mothers observed that consuming herbal tea with fenugreek seeds boosted breast milk output, contributing to greater weight gain in infants.

Another study split 66 mothers into three groups: one received fenugreek tea, the second a placebo, and the third no intervention. Pumped breast milk volume rose from about 1.15 ounces (34 milliliters) in the control and placebo groups to 2.47 ounces (73 milliliters) in the fenugreek group.

A 2020 case-control study gave mothers with perceived low milk supply water infused with fenugreek and recorded increases in milk production, reflected by more frequent urination and higher newborn weight gain compared with controls.

These trials typically used fenugreek tea or infused water rather than concentrated supplements, but supplemental forms likely provide similar benefits. Nevertheless, consult a healthcare professional before using any supplements or herbal teas for lactation concerns.

SUMMARY

Evidence suggests fenugreek may enhance breast milk production and support greater weight gain in infants.

Effects on testosterone levels in men

A common reason men take fenugreek supplements is to elevate testosterone levels.

Some research reports positive outcomes, including increased libido. In an older trial, participants who took 300 mg of fenugreek twice daily for 8 weeks during resistance training experienced notable rises in testosterone. They also showed reduced body fat compared with controls, without losing muscle strength.

In another study, 30 men took a supplement containing 600 mg of fenugreek extract plus magnesium, zinc, and vitamin B6 to evaluate sexual function and libido; the majority reported improved sexual performance and greater strength.

In a more recent randomized trial of 138 men, groups received either 600 mg of a fenugreek-derived supplement (Testofen), 300 mg Testofen, or a placebo. Those on 600 mg saw decreases in body weight and body fat alongside increases in lean mass and measurable rises in testosterone levels.

Still, additional research is necessary to confirm and clarify these effects.

SUMMARY

Preliminary studies indicate fenugreek may raise testosterone and enhance sexual function in men.

May help control diabetes and blood sugar levels

Fenugreek may help prevent metabolic disorders such as diabetes.

In one study, individuals with type 2 diabetes who consumed 5 g of fenugreek seed powder twice daily for two months showed reductions in fasting glucose, abdominal fat, body mass index, and hemoglobin A1c, a marker of long-term glycemic control.

The substantial fiber in fenugreek seeds or powder may also aid blood sugar management in people without diabetes.

Research found that substituting 10% of refined wheat flour with fenugreek powder in buns and flatbreads significantly lowered postprandial blood sugar responses in non-diabetic participants.

SUMMARY

Research supports a role for fenugreek in blood sugar regulation and as a complementary approach in managing type 2 diabetes.

Other health benefits of fenugreek

Fenugreek has been used to address a wide array of health issues, though many of these applications lack robust study to draw firm conclusions.

Early research suggests fenugreek may help with:

• Appetite control: Studies reported reduced fat intake and lower appetite. A 2009 trial observed an average spontaneous reduction in total fat consumption of about 17%.
• Cholesterol levels:Some data indicate fenugreek can decrease cholesterol and triglyceride levels.
• Heartburn: A trial in people with frequent heartburn found fenugreek reduced symptoms comparably to antacid medications.
• Inflammation: Animal studies have shown anti-inflammatory effects, though human research is still needed.

Additionally, reviews and traditional medicine reports propose that fenugreek may improve metabolism, ease digestive complaints, and address various other conditions.

SUMMARY

While further study is required, early findings suggest fenugreek may offer several additional health benefits.

How to use fenugreek

Fenugreek appears in many supplement products, and recommended dosing varies by formulation and goal. There is no universally accepted dose.

Depending on the intended effect, amounts differ: many extracts are used in the 250–600 mg range, whereas studies related to milk production have employed 1 g to 6 g.

Investigations into other effects sometimes use much larger quantities. For instance, trials examining its libido-enhancing and blood sugar–lowering properties have used doses between 5 and 25 g.

Supplements are typically taken with or before a meal. Because fenugreek can influence blood glucose, taking it with your largest carbohydrate-containing meal may be sensible.

Always follow label instructions and consult a healthcare provider if unsure.

SUMMARY

Your fenugreek dose should be guided by the supplement type and your health objective.

Safety and side effects

Fenugreek is generally considered safe for most people.

However, mild adverse effects such as diarrhea and indigestion have been reported. Some people may also experience increased appetite, which could be problematic if you’re managing eating-related conditions or trying to gain weight. Anecdotal reports mention a peculiar, slightly sweet body odor with supplementation, though this is not fully confirmed.

Because fenugreek affects blood sugar, use caution if you’re taking diabetes medications or other agents that lower glucose levels.

Animal and human studies indicate that very high doses can cause several serious side effects, including DNA damage, reduced fertility, neurological issues, and a higher risk of miscarriage.

Although many of these effects have not been definitively proven in humans and involved unusually large doses, some researchers remain concerned about supplement use at high levels.

Consult a healthcare professional before beginning any new supplement and ensure you use a safe dosage.

SUMMARY

Fenugreek can cause minor side effects in humans but appears relatively safe when used at appropriate doses.

Takeaway

Fenugreek is a distinctive herb with a long history in traditional medicine.

Current evidence indicates fenugreek may help lower blood sugar, increase testosterone, and boost milk production in breastfeeding individuals.

It may also lower cholesterol, reduce inflammation, and assist with appetite control, but more high-quality research is needed to confirm these potential benefits.