Fenugreek is a plant that stands around 2–3 feet (60–90 cm) tall. It has green leaves, small white flowers, and pods that contain small, golden-brown seeds. For thousands of years, fenugreek has been used in alternative and Chinese medicine to treat skin conditions and many other diseases. Recently, it has become a common household spice and thickening agent. It can also be found in 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. Fenugreek is a plant that stands around 2–3 feet (60–90 cm) tall. It has green leaves, small white flowers, and pods that contain small, golden-brown seeds. For thousands of years, fenugreek has been used in alternative and Chinese medicine to treat skin conditions and many other diseases. Recently, it has become a common household spice and thickening agent. It can also be found in 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. 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 an 8-week study, 30 college-aged men performed 4 sessions of weightlifting per week, with half of them receiving 500 mg of fenugreek per day. Although the non-supplement group experienced a slight decline in testosterone, the fenugreek group showed an increase. This group also had a 2% reduction in body fat. One 6-week study provided 30 men with 600 mg of fenugreek extract to assess changes in libido. Most participants reported increased strength. However, more research is needed.
Health Benefits
While fenugreek has many uses in folk medicine, there is no strong evidence that it can treat or prevent any disease. However, there have been a few smaller studies suggesting potential benefits.
Blood Glucose Control
Some studies suggest that fenugreek seeds may improve blood glucose (sugar) control in people with diabetes. It may also prevent people with prediabetes from progressing to diabetes. A review of studies published in the Nutrition Journal reported that fenugreek seeds appeared to slow the absorption of carbohydrates, including sugars, in the intestines. By doing so, blood glucose control was improved. With that said, the results varied significantly and the quality of studies was generally poor. A three-year study published in the Journal of Diabetes and Metabolic Disorders concluded that fenugreek may slow the progression of prediabetes. The trial, involving 140 people with prediabetes, found that individuals who were given a daily 1,000-milligram (mg) fenugreek supplement had a 400% lower risk of developing type 2 diabetes than those given an inactive placebo ("sugar pill").
Breast Milk Production
Fenugreek is a popular folk remedy for stimulating breast milk production. Certain substances in fenugreek are thought to have a similar action to the female hormone, estrogen. A 2011 study in the Journal of Complementary and Alternative Medicine found that breast milk volume was significantly higher in nursing mothers who were given fenugreek tea compared to those given a placebo tea. In addition, their infants gained weight earlier. Despite the positive findings, the study was relatively small (66 participants).
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