Fenugreek
Trigonella foenum-graecum · मेथिका
Spices. Ayurveda and Middle Eastern & Unani.
Also called Methi, Greek hay, Methika
Spanish: Fenogreco
Sanskrit: मेथिका (Methika)
Can lower blood sugarA seed from a clover-family plant, used as a spice and as a folk remedy for blood sugar and milk supply.
Did you know? After large amounts, the body can give off a maple-syrup smell in urine and sweat, because of a compound in the seeds.
What it may help, and how strong the proof is
- Blood sugar. Several small trials found modest drops in fasting blood sugar. Most studies are short.Early proof
- Women's health. Some small trials suggest it can raise breast milk supply. Results are mixed.Early proof
- Men's health. A few small studies report better sex drive and testosterone. Some were paid for by supplement makers, so proof is weak.Traditional proof
Parts of the body
Traditional use
Ayurvedic and Unani healers have used the seed for digestion, weight and breast milk. Middle Eastern and South Asian cooks add the seeds to bread, stews and curries.
How it is classified
- Herbal actions
- Galactagogue, Nutritive, Hypoglycemic. Energy: warming.
- Ayurveda
- Calms Vata and Kapha. Can raise Pitta. Taste (rasa): bitter, pungent. Energy (virya): heating. After digestion (vipaka): pungent. Deepana (kindles digestion), Stanyajanana (boosts milk supply).
How people take it
Seeds are soaked overnight or ground into powder. Studies used different daily amounts of seed or extract, and no safe dose is set. Fresh leaves are cooked as a vegetable.
Food, tea and capsule.
Where to get it
The plant is grown in India, North Africa, Egypt and the Mediterranean. Whole seeds and powders are sold in spice shops, and seed extracts are sold in capsules.
Be careful
Usually safe as food. Common side effects are gas, loose stools and a maple-like smell in urine or sweat. People with peanut or other legume allergies may react, and large amounts in pregnancy can cause contractions.
Avoid if: pregnancy; bleeding disorders; diabetes medicines; peanut allergy; before surgery.
Mixing with other things
- Works well together
Both are used in folk blends to boost breast milk.
- Works well together
Fenugreek seeds and curry leaves are often tempered together.
- Works well together
Both are used in traditional milk-supporting blends.
- Works well together
Often mixed in traditional breastfeeding teas.
- Works well together
Core seeds in Indian pickles and spice blends.
- Use cautionDiabetes medicine (metformin, insulin, glipizide, Ozempic)
Can lower blood sugar, so diabetes medicines may push levels too low.
- Use cautionBlood thinners (warfarin, Eliquis, Xarelto, Plavix, daily aspirin)
Contains coumarin, which may raise bleeding risk with blood thinners.
Adds up with others that may slow blood clotting: , , , , , , , , , , , , , and 40 more.
Adds up with others that may lower blood sugar: , , , , , , , , , , , , , and 39 more.
The honest take
Fenugreek has been studied in many small trials for blood sugar and milk supply, but most trials are short and small. Claims about testosterone and sex drive rest on weak evidence. It is safe as food, but high doses can cause side effects and drug interactions.