Fenugreek

    Written by:
    Natalka Roshak

    Fact-checked

    by:

    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]

    Frequently asked questions

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    Research Breakdown