Fenugreek is a plant known for its potential to boost breast milk supply, support testosterone production, and help manage blood sugar levels. While promising, some of its benefits still need further scientific confirmation.

A staple in traditional medicine, fenugreek is widely used in Indian cooking and is available as a supplement. It’s believed to offer several health advantages.

This article breaks down what fenugreek is, its possible health benefits, how to use it, and any side effects to consider.

What Is Fenugreek?

Fenugreek (Trigonella foenum-graecum) is a herb that typically grows to about 2–3 feet (60–90 cm) in height. It features green leaves, white flowers, and pods filled with golden-brown seeds.

Used for centuries in traditional Chinese and alternative medicine, fenugreek has been applied in the treatment of skin ailments and various other conditions. It’s also a common spice and food thickener and appears in products like shampoos and soaps.

Its seeds and ground form are widely used in Indian cuisine, prized for their sweet, nutty flavor and nutritional benefits.

Nutritional Profile

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

• Fiber: 3 g

• Protein: 3 g

• Carbohydrates: 6 g

• Fat: 1 g

• Iron: 3.72 mg (21% DV)

• Manganese: 0.137 mg (6% DV)

• Magnesium: 21.2 mg (5% DV)

How to Take Fenugreek

Fenugreek is a common ingredient in health supplements. Because different formulations exist, the ideal dosage depends on the specific product and the condition being targeted.

• For testosterone support, studies often use doses of 250–600 mg of fenugreek extract daily.

• To increase breast milk production, dosages range from 1 to 6 grams.

• Research into cholesterol and blood sugar benefits has tested higher doses, up to 25 grams per day.

Supplements are generally taken before or with meals. If you’re using it to support blood sugar levels, consider taking it with your most carbohydrate-heavy meal.

Always follow the directions provided on the supplement label, and consult your healthcare provider for personalized advice.

Fenugreek and Breast Milk Production

Breast milk is essential for infant growth and development, but some new parents struggle with milk supply. While medications can help, fenugreek is often used as a natural alternative.

A 14-day study involving 78 mothers showed that drinking fenugreek tea increased milk production and helped infants gain weight.

Another trial in 2011 split 66 women into three groups: one drank fenugreek tea, one was given a placebo, and the third had no intervention. Those in the fenugreek group saw milk output increase to 2.47 oz (73 mL), compared to 1.15 oz (34 mL) in the other two groups.

A 2020 case-control study found that mothers who drank fenugreek-infused water showed greater milk output, as seen by their babies’ weight gain and increased urination frequency.

Though most studies used tea or fenugreek water, supplements may provide similar effects. It’s best to speak with your doctor before beginning any new regimen to support lactation.

Testosterone and Male Health

One of the leading reasons men take fenugreek is to support testosterone levels and sexual function.

In one study, men taking 300 mg of fenugreek extract twice daily for 8 weeks showed increased testosterone, better body composition, and no loss in strength when paired with resistance training.

Another study tested a supplement containing 600 mg of fenugreek, plus magnesium, zinc, and vitamin B6. Most participants reported improved libido and physical strength.

A 2020 trial involving 138 men split participants into three groups—placebo, 300 mg, and 600 mg of a fenugreek-based supplement. Those in the 600 mg group experienced a decrease in body fat and an increase in lean muscle mass and testosterone.

Though the results are promising, more studies are needed for conclusive evidence.

Blood Sugar and Diabetes Management

Fenugreek may play a role in reducing the risk or impact of metabolic issues like type 2 diabetes.

A study on people with type 2 diabetes showed that consuming 5 grams of fenugreek seed powder twice a day for two months significantly improved fasting blood sugar, reduced abdominal fat, and lowered BMI and A1c levels.

Its high fiber content may also help stabilize blood sugar in individuals without diabetes. One study showed that adding fenugreek flour to bread products led to better blood sugar control after meals.

Other Potential Health Benefits

Although not all benefits have been thoroughly studied, preliminary research and traditional use suggest that fenugreek may also:

• Suppress appetite: A 2009 study found it reduced fat intake by 17%.

• Improve cholesterol: Some studies indicate it may lower LDL cholesterol and triglycerides.

• Ease heartburn: A small two-week trial found that it relieved symptoms similar to those treated by antacids.

• Reduce inflammation: Animal studies have shown anti-inflammatory effects, though more human research is needed.

Other anecdotal uses include improving digestion, metabolism, and overall wellness.

Safety and Side Effects

Fenugreek is generally considered safe for most people when taken in moderation.

However, some users report mild side effects like indigestion or diarrhea. It may also decrease appetite, which could be a concern for those who are underweight or have eating disorders.

Anecdotal reports suggest it might cause a distinct sweet body odor, though this hasn’t been scientifically confirmed.

Since it affects blood sugar, it should be used cautiously by those on diabetes medications or supplements with similar effects.

Animal studies involving high doses have linked fenugreek to possible negative effects like DNA damage, fertility issues, and increased miscarriage risk. These findings haven’t been replicated in humans but are a reason to use it responsibly.

Always consult a healthcare provider before starting any new supplement, especially if you have preexisting conditions or are pregnant or breastfeeding.

Final Thoughts

Fenugreek is a versatile plant with a long history of medicinal use. It may help regulate blood sugar, increase testosterone, and support milk production in breastfeeding individuals.

There’s also some evidence it can help lower cholesterol, suppress appetite, and reduce inflammation, although more studies are needed.

Used appropriately and under medical guidance, fenugreek can be a beneficial addition to a wellness routine.