Possible benefits of fenugreek include helping to manage blood sugars and raising testosterone levels. However, research is limited, and fenugreek may also cause adverse effects.

People use fenugreek seeds, or methi seeds, as a spice, flavoring agent, and supplement. Fenugreek is a clover-like herb in the same family as soy, beans, lentils, and peas. Its seeds taste and smell similar to maple syrup.

For centuries, people in North Africa, Asia, and southern Europe have used fenugreek to stimulate breast milk production.

However, large doses of fenugreek may cause a harmful drop in blood sugar and symptoms such as diarrhea, nausea, and digestive issues.

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The dried seeds of the fenugreek plant (Trigonella foenum-graecum) are used in traditional ayurvedic medicine to help relieve inflammation, act as a laxative, and increase breast milk supply.

People can use fresh or dried fenugreek as an ingredient in culinary dishes to add a sweet, nutty, and slightly bitter flavor.

Fenugreek extracts are ingredients in many products, including:

  • soaps
  • cosmetics
  • teas
  • garam masala, a spice blend
  • condiments
  • imitation maple syrup products

Yes, fenugreek contains very small amounts of many essential nutrients, including:

Currently, there is not enough evidence to support using fenugreek for any medical purpose.

However, people have been using fenugreek in varying forms for hundreds of years to help induce labor, stimulate breast milk production, and treat a very wide range of conditions, such as:

However, researchers have only studied a few of the reported health benefits of fenugreek, and there is little reliable evidence of its health benefits.

Some research suggests that fenugreek may:

Reduce the risk of diabetes

People may use fenugreek as a complementary therapy for diabetes.

A 2023 systematic review and meta-analysis of studies reported that fenugreek:

  • can help manage blood sugar levels
  • can improve cholesterol levels
  • has no severe side effects

The authors concluded that it is a safe and beneficial treatment for type 2 diabetes.

Another systematic review and meta-analysis from the same year raised concerns about the quality and variation of the studies. The authors called for more rigorous trials to investigate fenugreek’s effects on diabetes management.

Learn more about fenugreek and diabetes.

Improve breast milk production

Fenugreek may help stimulate breast milk production and ease the flow. Practitioners of traditional Asian medicine have long recommended fenugreek for this purpose.

The authors of a 2018 meta-analysis reported that fenugreek consumption significantly increased breast milk production in four out of five studies. However, the studies were very small and had a high risk of bias.

People can take 1 to 6 grams (g) daily to increase breast milk production. Higher doses of 25 g or more daily may cause blood sugar and cholesterol levels to drop, which may be harmful.

Improve weight loss

Some research suggests that fenugreek may suppress the appetite and increase feelings of fullness, which could help reduce overeating and lead to weight loss.

Due to its high fiber content, fenugreek fiber extract powders may lead to a feeling of fullness.

In an older 2015 study, nine overweight female Korean participants drank a fennel, fenugreek, or placebo tea before lunch. Those who drank fenugreek tea reported feeling less hungry and more full. However, the tea did not cause the participants to consume less.

There is a lack of recent research into fenugreek’s effects on appetite, and more high quality studies are necessary.

Raise testosterone and boost sperm count

Fenugreek may help increase low testosterone and sperm levels.

In a 2017 study, 50 male volunteers took a fenugreek seed extract for 12 weeks. After this time:

  • sperm count increased for 85% of the participants
  • testosterone levels improved for 90% of the participants

The researchers also noted improvements in mental alertness, mood, and libido.

However, the study may be biased because it was funded by a supplement company. It was also an open-label study with no control group. This means the participants were aware they were taking fenugreek, which may have influenced their judgments about its effects.

Reduce inflammation

Fenugreek’s high antioxidant levels give it great potential as an anti-inflammatory agent.

Researchers in a 2023 laboratory study found that fenugreek gel was better at preventing the growth of oral microbes than doxycycline and aspirin, which doctors commonly use as anti-inflammatory medications. The researchers suggested that fenugreek gel could help reduce inflammation following dental surgery.

Human studies looking at fenugreek’s anti-inflammatory properties are necessary.

Reduce the risk of heart and blood pressure conditions

Fenugreek may help regulate cholesterol levels and improve blood pressure, reducing the risk of developing heart conditions and improving heart health.

A 2023 systematic review and meta-analysis concluded that taking fenugreek seed supplements, particularly in doses of 15 g or more per day for up to 12 weeks, may help lower systolic blood pressure but not diastolic blood pressure. However, more research is necessary to bridge the gap between these findings and clinical practice.

Fenugreek’s effect on blood pressure may be due to its high dietary fiber content of around 25%. Certain types of dietary fiber form a viscous gel in the intestines, making it more difficult to digest sugars and fats.

Some common unwanted side effects of fenugreek include:

Some people have also experienced allergic reactions to fenugreek, although this is rare.

Pregnant people should avoid using fenugreek in high doses as it may increase the chance of birth irregularities. However, consuming fenugreek in food is safe. It is unclear whether it is safe for those who are nursing to take fenugreek in high doses.

A person with a health condition or taking prescription medications or other supplements should talk with a doctor before trying fenugreek supplements.

People have used fenugreek for centuries to treat conditions ranging from unstable blood sugar to low testosterone. People commonly use it to increase breast milk supply.

Fenugreek may also have other health benefits, such as regulating cholesterol levels, reducing inflammation, and helping with weight loss. However, more research into these benefits is necessary.

People with a health condition or taking prescription medications can speak with a doctor before taking fenugreek supplements.