Fenugreek

Fenugreek may help increase breastmilk production, enhance testosterone levels, and promote blood sugar control. 

Fenugreek is an herb long used in alternative medicine. It’s a common ingredient in Indian dishes and often taken as a supplement.

This herb may have numerous health benefits. 

 

What Is Fenugreek?

Fenugreek (Trigonella foenum-graecum) is a plant that stands around 2–3 feet (60–90 centimeters) tall. It has green leaves, small white flowers, and pods that contain small, golden-brown seeds (1).

For thousands of years, fenugreek has been used in alternative and Chinese medicine to treat skin conditions and many other diseases (1).

It is also a common household spice and thickening agent and can be found in many products, such as soap and shampoo.

Fenugreek seeds and powder are also used in many Indian dishes for their nutritional profile and slightly sweet, nutty taste.

 

Nutrition Facts

One tablespoon, or 11 grams (g), of whole fenugreek seeds contains 35 calories and several nutrients, including (2):

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

 

Effects On Breastmilk Production

Breast milk is the best source of nutrition for your baby’s development. However, some people may struggle to produce sufficient amounts.

While prescription drugs are commonly used to boost breastmilk production, research suggests that fenugreek may be a safe, natural alternative.

One older, 14-day study in 78 new mothers found that drinking herbal tea with fenugreek seeds increased breast milk production, which helped babies gain more weight (4).

Another 2011 study split 66 mothers into three groups. One received fenugreek tea, the second received a placebo, and the third received nothing (5).

The volume of pumped breast milk increased from around 1.15 ounces (oz), or 34 milliliters (mL) in the control and placebo groups to 2.47 oz (73 mL) in the fenugreek group (5).

These studies used fenugreek herbal tea instead of supplements, but supplements are likely to have similar effects.

Though this research is encouraging, you should discuss any concerns about breastmilk production with a healthcare professional.

 

Effects On Testosterone Levels In Men

One of the most common reasons men use fenugreek supplements is to boost testosterone.

Some studies have found that it has beneficial effects, including an increased libido.

In one study, taking 300 milligrams (mg) of fenugreek twice daily for 8 weeks led to significant increases in testosterone levels in men when combined with resistance training (6).

Participants also experienced a reduction in body fat compared to a control group, without any decrease in muscle strength (6).

In another older 6-week study, 30 males took a supplement with 600 mg of fenugreek extract — along with magnesium, zinc, and vitamin B6 — to assess changes in sexual function and libido. Most participants reported increased strength and improved sexual function (7).

However, more research is needed.

 

May Help Control Diabetes And Blood Sugar Levels

Fenugreek may aid metabolic conditions, such as diabetes (8).

In one study, people with type 2 diabetes who took 5 g of fenugreek seed powder twice daily for 2 months experienced a reduction in fasting blood sugar levels, belly fat, body mass index, and hemoglobin A1c, a marker of long-term blood sugar control (9).

The high fiber content found in fenugreek powder or seeds could also be beneficial for supporting blood sugar control, even in people without diabetes.

In fact, one study found that replacing 10% of the refined wheat flour in buns and flatbreads with fenugreek powder significantly reduced blood sugar levels after eating in people without diabetes (10).

 

Other Health Benefits Of Fenugreek

Fenugreek has been used to treat a variety of conditions. However, many of these uses have not been studied well enough to reach strong conclusions.

Preliminary research suggests that fenugreek may aid:

• Appetite control: Some studies show a reduction in fat intake and appetite. One 14-day study found that participants spontaneously reduced total fat intake by 17% (11, 12, 13, 14, 15).
• Cholesterol levels: Some evidence indicates that fenugreek can lower cholesterol and triglyceride levels (16).
• Heartburn: One older 2-week pilot study in people with frequent heartburn found that fenugreek reduced their symptoms. In fact, its effects matched those of antacid medications (17).
• Inflammation: This herb has demonstrated anti-inflammatory effects in rats and mice. More research is needed to confirm this in humans (18, 19, 20).

In addition, some reviews and anecdotal reports from traditional medicine suggest that fenugreek can help with improving metabolism, easing digestive issues, and treating numerous other conditions (21).