Health Benefits of Fenugreek

Written by Dean Shaban, Katie Cameron
Medically Reviewed by Zilpah Sheikh, MD on January 30, 2025
6 min read

Fenugreek is native to the Mediterranean region, western Asia, and Europe. It's an herb people use for medicinal purposes as well as cooking. Fenugreek looks like a clover, with small yellow, white, or purplish-blue flowers and golden brown seeds inside a pod. 

Fenugreek seeds are similar in smell and taste to maple syrup, making them perfect to add to recipes where you want a hint of sweetness. You'll likely use the seeds first, but people also eat the leaves as a vegetable in India.

The thickening properties of the fenugreek plant make it a popular ingredient in many beauty products. Certain cosmetic companies add fenugreek extract to products such as shampoos, hair masks, and conditioners.

There are a lot of theories and traditions around the use of the fenugreek plant. In ancient Chinese medicine, fenugreek has been used for centuries. Unfortunately, it's hard to say if any of its benefits are reliable. There aren't enough quality studies on this herb to know its medicinal value.

While there is no good scientific evidence supporting the medical uses of fenugreek, many cultures worldwide use it as a natural medicine. People sometimes take it by mouth to lower blood sugar levels in diabetes, ease menstrual cramps, treat high cholesterol, and help other health conditions.

Fenugreek for breastfeeding

People who are breastfeeding sometimes use fenugreek seeds to increase milk supply. A small study showed that breastfeeding parents who drank fenugreek tea increased their milk production, allowing their babies to gain more weight. Another study showed women who drank the tea were able to produce double the amount of milk compared to mothers who didn't drink the tea.

Lower blood sugar levels

A few small clinical studies have found that adding fenugreek powder to hot water or bread recipes can benefit people with diabetes. Doctors recorded several vital signs (including blood sugar) of those in the study before and after adding fenugreek to their diet. The people in the study showed lower blood sugar levels after taking the fenugreek powder.

In smaller studies, people with diabetes reported lower sugar levels and noted better insulin response when they took 1 gram of fenugreek daily.

Fenugreek for menstrual cramps

Although they were small studies, some research has shown that taking fenugreek seed pills or drinking tea made from its seeds could reduce and shorten the duration of menstrual pain such as cramps. Study participants were then able to reduce the number of additional painkillers they needed during menstruation.

Hormonal balance

If you're postmenopausal, fenugreek extract may help ease some of the discomfort linked to shifting hormone levels. A placebo-controlled study found that supplementing with fenugreek for 90 days significantly reduced hot flashes.

Fenugreek and sexual performance

In Australia, a small study found an interesting link between fenugreek extract and testosterone levels in men and people assigned male at birth. After six weeks of receiving fenugreek extract, individuals reported enhanced libido (sex drive) and sexual performance.

The properties that are thought to cause this change in testosterone levels are also thought to lower cholesterol and have anticancer effects.

Because fenugreek tea has such strong ingredients, you should speak with your doctor before you take it or any other supplement. Before you make fenugreek tea, keep the following in mind:

Peanut allergies

If you're allergic to peanuts, you may also be allergic to fenugreek, as the two plants are cross-reactive. 

Pregnancy concerns

We still don't know the effects of fenugreek tea on someone who is pregnant. If you're pregnant, it's best to look for another option. 

Blood sugar and hypoglycemia

Because fenugreek may lower blood sugar, it's best to check with your doctor before using fenugreek tea if you have diabetes or hypoglycemia.

When you breastfeed, your milk supply sometimes goes down due to stress or fatigue. Fenugreek tea is a good drink to increase breast milk levels. 

Most people are able to drink fenugreek tea. But if you're allergic to peanuts or chickpeas or if you take blood thinners or diabetes meds, speak with your doctor before having fenugreek tea.

Fenugreek tea is a traditional remedy. Today, you may use it as a dietary supplement that can help ease diabetes and menstrual cramps and offer lactation support.

However, more research is necessary to prove the effects of fenugreek tea.

Nutrients per serving

One serving (1 tablespoon) of fenugreek seed contains:

  • Protein: 2.5 grams
  • Fat: 0.7 grams
  • Carbohydrates: 6.5 grams
  • Dietary fiber: 2.7 grams
  • Sodium: 7.4 milligrams
  • Potassium: 85.5 milligrams

Like many seeds, there is a fair amount of protein in the fenugreek seed. While there are many other essential vitamins and minerals in fenugreek, there are side effects too. These side effects might mean that you are ingesting too much. They include:

Fenugreek is a legume plant and could potentially cause issues for someone with a peanut allergy. Likewise, some medications may react with fenugreek, so check with your doctor before taking it.

Fenugreek supplements are available as a tablet or capsule that you can take daily. Some supplements contain other ingredients. Be sure to confirm the other components will not be harmful to your specific diet.

Signs of eating too much fenugreek

Eating too much fenugreek can cause dangerous drops in blood sugar, which could cause symptoms such as shaking or trembling, a fast heart rate, confusion, and dizziness. 

On occasion, people experience allergic reactions to fenugreek like hives, wheezing, runny nose, or nausea. Seek medical attention right away if you have any of these symptoms.

There are several ways to include fenugreek in a dish or meal. These include:

Fenugreek seeds

The seeds of the fenugreek plant are typically used as herbs or spices in a dish. You can find them in many Indian, Middle Eastern, and North African dishes.

Fenugreek tea

There are many ways to make fenugreek tea, but if you do it the wrong way, it could be harmful. Here are some helpful instructions on how to prepare fenugreek tea:

  • Gently rinse fenugreek seeds in a strainer. Use about one teaspoon of seeds for one cup of water.
  • Boil water.
  • Move the seeds to the boiling water.
  • Let the seeds sit in the boiling water for around three minutes. The tea will be more concentrated the longer you let the seeds sit in it.
  • Strain the seeds and prepare your tea hot or cold.

It's best to drink one to three cups of fenugreek tea daily while breastfeeding.

Fenugreek powder

You can add fenugreek powder to things such as:

  • Yogurt
  • Water (hot or cold)
  • Bread or other baked goods
  • Tea
  • Homemade pickles

Fenugreek leaves

Fenugreek leaves are almost impossible to find in the US. Asian markets sometimes have frozen fenugreek leaves, but even they can be difficult to find. If you find them, adding them to soups and curries can be a great way to add another layer of flavor and nutrients to your dish.

Dried fenugreek seeds are used worldwide for cooking and as an herbal treatment for a variety of conditions. More research is needed to confirm the health benefits fenugreek may offer, but it's generally safe when eaten as flavoring in food. Talk with your doctor before you begin consuming fenugreek regularly, especially if you're pregnant or have diabetes.

What does fenugreek do to your hormones?

One study suggests that fenugreek is an estrogen receptor modulator in vitro, meaning that the herb affects how your body uses the hormone estrogen. Another study suggested that fenugreek may boost testosterone and sex drive in men and people assigned male at birth, but more studies are needed to support these findings.

What does fenugreek do to your stomach?

Early studies suggest that fenugreek may help ease indigestion, bloating, or constipation, but more research needs to be done to confirm this.