Fenugreek Simply Explained

1. What Is Fenugreek (Trigonella Foenum-Graecum)?

Fenugreek is an annual legume. Its dried seeds taste strong and slightly bitter. They have long been known in cooking and as a home remedy, for example in the Indian healing tradition Ayurveda.

2. Where Is It Found, and What Is It Made From?

It originally comes from India and North Africa. Almost only the seeds are used. From them, flour, tea or extracts with water or alcohol are made. For some studies, the fiber of the seeds (galactomannan) was separated out.

3. What Does Fenugreek (Trigonella Foenum-Graecum) Do? What Research Shows

Blood Glucose and Sugar Metabolism

Several reviews show: in people with type 2 diabetes or a precursor, fasting and post-meal blood glucose were lower than in the comparison groups 291011. In a three-year study, people with a diabetes precursor who ate ground fenugreek developed diabetes less often than people without fenugreek 39. One review found no clear difference in fasting blood glucose 1. Mainly ground seeds and extracts were studied.

Blood Lipids

Several reviews found lower triglycerides and more "good" HDL cholesterol than in the comparison groups 23513. Total and LDL cholesterol fell in two reviews 35. Others found no clear difference in LDL cholesterol 215 or in triglycerides 1215. Many studies were small and short.

Hormones and Testosterone

In men, total testosterone rose slightly in reviews 414. A more recent review, however, considers the evidence very uncertain 6. During strength training, testosterone rose in two studies with extracts 2832. In menopausal women, the female hormone estradiol rose more than with placebo in two studies 2031, but not in a third 18. For ground seeds or tea, there are no controlled results here.

Appetite and Satiety

In two studies with healthy men, participants ate less fat with seed extract than with placebo, in one of them only at the higher amount 3336. Fenugreek fiber at breakfast made them feel fuller, but the amount eaten at lunch was not clearly lower 35. In a small study with nine women, fenugreek tea reduced hunger without changing food intake 37. The investigations were small and short.

Breastfeeding and Milk Production

In mothers of preterm infants, milk volume with capsules was higher than with placebo (sham) on the seventh day, but no longer confirmed later 23. An herbal nursing tea that contained fenugreek among other things increased milk volume on the third day after birth more than a sham 24. In one study, mothers drank black tea with or without fenugreek 21. In the fenugreek group, weight and head circumference of the infants increased compared with the beginning, but not in the other group 21. Alone, fenugreek did not improve breastfeeding success 22. The studies tested different preparations.

Other Investigations

Extracts from seeds or seed husk alleviated menopausal symptoms such as hot flashes in three studies 182031. After birth, first-time mothers with seed extract slept better by their own account than with placebo 25. For menstrual pain, seed powder alleviated the pain more than a sham 40 and about as well as a painkiller 27. Under seed extract, muscle strength increased more than with placebo in several studies 29303238, and with training, body fat percentage decreased 283038. One review found a lower upper blood pressure value 13.

4. How Was Fenugreek (Trigonella Foenum-Graecum) Taken in the Studies?

In the studies, predominantly seed extracts were used, some with a defined proportion of certain ingredients. In addition, ground seeds, infusions and individual seed fibers were used. For whole and germinated seeds, there are hardly any controlled results. How much and for how long was given is stated in the table.

5. Is Fenugreek (Trigonella Foenum-Graecum) Safe? Side Effects in the Studies

In the studies with fenugreek alone, tolerability was good; serious side effects did not occur 21617192023262728. Most frequently, mild gastrointestinal complaints were reported 2815. Occasionally, possible hypoglycemia, low potassium, allergic reactions and interactions with medications are mentioned 8. Details are stated in the table.

All details with tables and sources: full expert page on Fenugreek (Trigonella foenum-graecum)