Fenugreek

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    Natalka Roshak

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    Giulia Guerrini, Conni Covington
    Last Updated: August 28, 2025

    Fenugreek, Trigonella foenum-graecum, is a plant in the legume family. It is used for reducing blood sugar, improving blood lipids, and increasing testosterone and libido. Fenugreek also shows promise for polycystic ovary syndrome, menopausal symptoms, and dysmenorrhea. People who breastfeed also take it to increase milk production, although the evidence there is mixed.

    Overview

    Dosage information

    Fenugreek can be taken as fenugreek seed powder, as fenugreek seed extract, as a tea, or as a syrup or applied in a vaginal cream.

    • Studies of fenugreek for testosterone have used 250 to 600 mg of fenugreek seed extract per day, in a single dose or divided into two doses, for 8 to 12 weeks.[1]
    • Studies of fenugreek for blood sugar have used either 500 to 2,000 mg per day of fenugreek seed extract or 0.025 to 50 grams per day of fenugreek seed powder.[2]
    • Fenugreek for lactation is typically taken in doses of 1 to 6 grams per day.[3]
    • Studies of fenugreek for menopausal symptoms have used fenugreek extract in doses of 500 to 1000 mg per day, divided into two doses, for 6 to 13 weeks,[4][5][6] or, for vaginal atrophy specifically, as a 5% cream for 8 weeks.[7]

    Children and pregnant people should not take fenugreek as a supplement, although food use is fine.[8]

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    Frequently asked questions

    Update History

    Research Breakdown

    Examine Database References

    1. Estrogen - Wilborn C, Taylor L, Poole C, Foster C, Willoughby D, Kreider REffects of a purported aromatase and 5α-reductase inhibitor on hormone profiles in college-age menInt J Sport Nutr Exerc Metab.(2010 Dec)
    2. Estrogen - Brandon Bushey, Lem W. Taylor, Colin W. Wilborn, Chris Poole, Cliffa A. Foster, Bill Campbell, Richard B. Kreider, Darryn S. WilloughbyFenugreek Extract Supplementation Has No effect on the Hormonal Profile of Resitance-Trained MalesInternational Journal of Exercise Science.()
    3. Estrogen - Eduard Isenmann, Pijus Alisauskas, Ulrich Flenker, Jan Schalla, Patrick DielThe Anabolic Effect of Fenugreek: A Systematic Review with Meta-analysisInt J Sports Med.(2023 Sep)
    4. Blood glucose - Abdel-Barry JA, Abdel-Hassan IA, Jawad AM, al-Hakiem MHHypoglycaemic effect of aqueous extract of the leaves of Trigonella foenum-graecum in healthy volunteersEast Mediterr Health J.(2000 Jan)
    5. Total cholesterol - Askarpour M, Alami F, Campbell MS, Venkatakrishnan K, Hadi A, Ghaedi EEffect of fenugreek supplementation on blood lipids and body weight: A systematic review and meta-analysis of randomized controlled trials.J Ethnopharmacol.(2020 May 10)
    6. Insulin - Chevassus H, Gaillard JB, Farret A, Costa F, Gabillaud I, Mas E, Dupuy AM, Michel F, Cantié C, Renard E, Galtier F, Petit PA fenugreek seed extract selectively reduces spontaneous fat intake in overweight subjectsEur J Clin Pharmacol.(2010 May)
    7. Appetite - Chevassus H, Molinier N, Costa F, Galtier F, Renard E, Petit PA fenugreek seed extract selectively reduces spontaneous fat consumption in healthy volunteersEur J Clin Pharmacol.(2009 Dec)
    8. Blood glucose - Shakil S, Akhtar SE, Ali A, Antony M, Antony I, Mansour E, Khawar Farooqui S, Akbar A, Alazazzi H, Alsufyani R, Alsufyani M, Alawadhi R, Ramtohul RK, Hadeed S, Tabassi A, Tabassi A, Almas TEnhancing glycaemic control and promoting cardiovascular health: the therapeutic potential of Trigonella foenumgraecum in diabetic patients - a systematic review and meta-analysis.Ann Med Surg (Lond).(2024 Jun)
    9. Blood glucose - Kochhar A, Nagi MEffect of supplementation of traditional medicinal plants on blood glucose in non-insulin-dependent diabetics: a pilot studyJ Med Food.(2005 Winter)
    10. Blood glucose - Losso JN, Holliday DL, Finley JW, Martin RJ, Rood JC, Yu Y, Greenway FLFenugreek bread: a treatment for diabetes mellitusJ Med Food.(2009 Oct)
    11. High-density lipoprotein (HDL) - Gupta A, Gupta R, Lal BEffect of Trigonella foenum-graecum (fenugreek) seeds on glycaemic control and insulin resistance in type 2 diabetes mellitus: a double blind placebo controlled studyJ Assoc Physicians India.(2001 Nov)
    12. Prostate Specific Antigen - Steels E, Rao A, Vitetta LPhysiological Aspects of Male Libido Enhanced by Standardized Trigonella foenum-graecum Extract and Mineral FormulationPhytother Res.(2011 Feb 10)
    13. Glycogen Resynthesis - Ruby BC, Gaskill SE, Slivka D, Harger SGThe addition of fenugreek extract (Trigonella foenum-graecum) to glucose feeding increases muscle glycogen resynthesis after exerciseAmino Acids.(2005 Feb)
    14. Glycogen Resynthesis - Slivka D, Cuddy J, Hailes W, Harger S, Ruby BGlycogen resynthesis and exercise performance with the addition of fenugreek extract (4-hydroxyisoleucine) to post-exercise carbohydrate feedingAmino Acids.(2008 Aug)
    15. Milk Production - Vida Ghasemi, Masoomeh Kheirkhah, Mohsen VahediThe Effect of Herbal Tea Containing Fenugreek Seed on the Signs of Breast Milk Sufficiency in Iranian Girl InfantsIran Red Crescent Med J.(2015 Aug 15)
    16. Milk Production - Reena Ravi, Jasmine JosephEffect of fenugreek on breast milk production and weight gain among Infants in the first week of lifeClinical Epidemiology and Global Health.()
    17. Milk Production - Turkyılmaz C, Onal E, Hirfanoglu IM, Turan O, Koç E, Ergenekon E, Atalay YThe effect of galactagogue herbal tea on breast milk production and short-term catch-up of birth weight in the first week of lifeJ Altern Complement Med.(2011 Feb)
    18. Milk Production - Reeder, C et alThe effect of fenugreek on milk production and prolactin levels in mothers of preterm infantsClin Lact.(2013-11-01)
    19. Appetite - Mathern JR, Raatz SK, Thomas W, Slavin JLEffect of fenugreek fiber on satiety, blood glucose and insulin response and energy intake in obese subjectsPhytother Res.(2009 Nov)