Fenugreek

What is fenugreek?

Fenugreek (Trigonella foenum-graecum) is a clover-like herb native to the Mediterranean, southern Europe and western Asia. Its seeds smell and taste like maple syrup and are used in curries, spice blends and artificial maple flavoring. According to the National Center for Complementary and Integrative Health, fenugreek has been used medicinally for around 6,000 years, as a tonic, a laxative and a remedy for menstrual cramps and other conditions, and to stimulate breast milk production.

The seeds are rich in soluble fiber (galactomannan), which forms a gel in the gut, along with saponins and other plant compounds.

What the research says

NCCIH summarizes the evidence plainly: there is not enough high-quality evidence to determine whether fenugreek is useful for diabetes or menstrual cramps. Some research suggests fenugreek may help lower blood sugar in people with type 2 diabetes, but many of those studies were not of high quality. Studies on breast milk supply have had mixed results, and evidence for other uses is too limited for conclusions.

The fiber in fenugreek seed may slow digestion of carbohydrates, which is one proposed explanation for its blood sugar effects. That same fiber may contribute to feelings of fullness. However, these effects are generally seen with gram-level amounts of seed, not with small quantities in a blend.

We rate the evidence as limited. Fenugreek is a reasonable food spice, but the supplement evidence is not strong enough to rely on for digestive or metabolic goals.

How it’s used in supplements

Fenugreek is sold as seed powder, capsules, teas and extracts, often in products for blood sugar, lactation or male vitality. NCCIH considers it safe in food amounts and possibly safe in larger amounts for adults.

Safety notes are important. NCCIH warns that fenugreek is not safe during pregnancy in amounts greater than those in food, because its use has been linked to an increased risk of birth defects in animals and people. Side effects can include diarrhea, nausea and other digestive symptoms, large doses may cause a harmful drop in blood sugar, and fenugreek can trigger allergic reactions, including serious ones. People taking diabetes medication should talk to a doctor before using it.

In PrimeBiome, fenugreek powder is part of a 430 mg proprietary blend with eight other ingredients, so the dose is unknown and almost certainly far below the amounts used in blood sugar studies. Its presence is still a reason for pregnant women to avoid the product.