Fenugreek
Summary
Fenugreek lowered blood-sugar markers in trials of people with high blood sugar, but trial quality is often low. Extracts gave a small rise in total testosterone in pooled trials, without clear strength gains. Large amounts may drop blood sugar too far, and NCCIH says it is not safe in pregnancy above food amounts.
Key facts
- Whole seed powder (gram amounts, often in food) and standardised seed extracts (400–1,800 mg/day in trials)[5][7][2]
- No head-to-head human data between seed powder and extracts in our sources[1]
- Blood-sugar markers ↓ (C); blood lipids ↓ (C); total testosterone ↑ small (C); strength and lean mass: not significant (C)[3][4][1]
- 400–1,800 mg extract/day for 8–12 weeks; seed-powder trials used gram amounts (15 g/day or more in a blood-pressure subgroup)[7][2][6][5]
- Digestive upset is the most common side effect; large amounts may cause a harmful drop in blood sugar; serious allergic reactions can occur[12]
- NCCIH: not safe in pregnancy in amounts greater than those found in food (linked to birth defects)[12]
- 5 graded human outcomes on this page
- October 9, 2026
How it works
ProposedFenugreek seeds contain plant steroids such as diosgenin, which are proposed to underlie its reported hormonal and anabolic effects. At least one testosterone trial used a glycoside fraction of the seed (proposed).[1][6]
What the human research says
Human trials only, one row per outcome. The form column shows what each trial actually tested. Grades follow our evidence-grading policy.
At a glance: strongest evidence per outcome
| Outcome | Grade | Effect | Strongest evidence | Rows |
|---|---|---|---|---|
| Metabolic | Grade C | Worsened | Meta-analysis · n = 706 · 2023 | 1 row |
| Heart | Grade C | Worsened | Meta-analysis · n = 560 · 2020 | 2 rows |
| Performance | Grade C | Mixed | Meta-analysis · n = 449 · 2023 | 2 rows |
Every graded row
| Outcome | Effect | Grade | Best evidence | PMID |
|---|---|---|---|---|
| Fasting and 2-hour blood sugar and HbA1c | Worsened | Grade C | Meta-analysis · n = 706 · 2023 Adults with type 2 diabetes or prediabetes in 10 RCTs Form: Fenugreek (preparations varied by trial) · Dose: Not stated in the abstract · Duration: Not stated in the abstract Fasting blood sugar, 2-hour glucose and HbA1c fell versus control; insulin resistance (HOMA-IR) did not change significantly. No liver or kidney toxicity or severe adverse events; mild digestive side effects in some studies. | 37762302 (opens PubMed)Source [3] |
| Blood lipids (total and LDL cholesterol, triglycerides, HDL) | Worsened | Grade C | Meta-analysis · n = 560 · 2020 Adults in 12 RCTs (14 arms) Form: Fenugreek (preparations varied by trial) · Dose: Not stated in the abstract · Duration: Not stated in the abstract Total cholesterol fell by about 9.4 mg/dL, triglycerides by 13.8 mg/dL and LDL by 6.6 mg/dL, and HDL rose by 3.5 mg/dL versus control. Body weight and BMI did not change. | 32087319 (opens PubMed)Source [4] |
| Testosterone, lean mass and strength in trained men | Mixed | Grade C | Meta-analysis · n = 449 · 2023 Participants in 7 studies (378 male, 71 female) Form: Fenugreek (preparations varied by study) · Dose: Not stated in the abstract · Duration: Not stated in the abstract Small rise in total testosterone (SMD 0.32) in male athletes. Free testosterone, lean body mass, fat mass and leg-press results were small and not statistically significant (confidence intervals crossed zero). No conclusion was possible for women. | 37253363 (opens PubMed)Source [1] |
| Blood pressure | Mixed | Grade C | Meta-analysis · n = 373 · 2023 Participants in 6 RCTs Form: Fenugreek seed · Dose: Varied; 15 g/day or more in the subgroup with significant effects · Duration: 12 weeks or less in the subgroup with significant effects Systolic pressure fell by about 3.46 mmHg; diastolic pressure did not change significantly overall. Both fell in the subgroup given 15 g/day or more for 12 weeks or less. | 36763260 (opens PubMed)Source [5] |
| Testosterone in middle-aged and older men | Mixed | Grade C | RCT · n = 95 · 2024 Men aged 40–80 years (completers) Form: Trigozim fenugreek extract with essential nutrients vs placebo · Dose: 600, 1,200 or 1,800 mg/day · Duration: 12 weeks Plasma total testosterone and free testosterone index rose from baseline but not significantly versus placebo (9.0%, p=0.122; 11.3%, p=0.059). Saliva testosterone rose 37.2% versus placebo (p=0.042). | 39288153 (opens PubMed)Source [2] |
Forms
| Form | Elemental % | Absorption (human data) | GI tolerance | Studied for |
|---|---|---|---|---|
| Whole seed powder | Varies[12] | No head-to-head human data[1] | Diarrhea, nausea and other digestive symptoms are possible side effects; large amounts may cause a harmful drop in blood sugar.[12] | Blood pressure (15 g/day or more in one subgroup); blood sugar and lipids (preparations varied) |
| Standardised seed extracts (glycoside fractions, branded extracts) | Varies[6][2] | No head-to-head human data[1] | No adverse events reported at 400–500 mg/day for 60 days; a 600 mg/day glycoside fraction was reported safe and well tolerated over 8 weeks.[7][6] | Testosterone, strength and body composition in men |
Studied doses
Doses studied in human trials ranged from 400 to 1,800 mg of fenugreek seed extract a day for 8 to 12 weeks; trials of whole seed powder used gram amounts, with blood-pressure effects in a subgroup given 15 g/day or more.[7][6][2][5]
Interactions
Published interactions only: each row cites a source. No row means none was found in our sources, not that a combination is safe.
Medicines
- Blood-sugar-lowering medicinesNIH fact sheetNCCIH notes that large doses of fenugreek may cause a harmful drop in blood sugar and advises anyone taking any medicine to talk with a health care provider before using it. Combined use with these medicines was not measured in our sources.[12]
- WarfarinCase reportIn one case report, INR rose in a patient on warfarin who was taking boldo and fenugreek products; it returned to normal a week after stopping and rose again when both were restarted (probable association by the Naranjo algorithm). The two herbs were taken together, so fenugreek alone cannot be singled out.[8]
Who should be careful
- Pregnancy
- NCCIH says fenugreek is not safe during pregnancy in amounts greater than those found in food; its use has been linked to increased risks of birth defects in animals and people.[12][10]
- Breastfeeding
- NCCIH says little is known about the safety of amounts above those in food while breastfeeding, and studies of milk supply have had mixed results.[12]
- People on blood-sugar-lowering medicines
- Large doses may cause a harmful drop in blood sugar (NCCIH).[12]
- People on warfarin
- A case report linked a boldo-fenugreek combination to a raised INR in a patient on warfarin.[8]
- Allergies
- Fenugreek can cause allergic reactions, including serious ones (NCCIH). A toxicology review advises avoidance in people with peanut or chickpea allergy because of possible cross-reactivity.[12][10]
- Before you start
- Talk to your pharmacist or clinician before adding this supplement, especially if you take prescription medicines, are pregnant or breastfeeding, or have a chronic health condition.[12]
Talk to your pharmacist or clinician before starting a supplement, especially if you take prescription medicines.
Articles about Fenugreek
Plain-English answers to common questions, built on the evidence above.
Frequently asked questions
Does fenugreek lower blood sugar?
Pooled trials in people with high blood sugar found lower fasting glucose, 2-hour glucose and HbA1c, but another meta-analysis found only HbA1c clearly lower, and NCCIH says many studies were not of high quality.[3][11][12]
Does fenugreek raise testosterone?
A meta-analysis of 7 studies (449 participants) found a small rise in total testosterone in male athletes; changes in free testosterone, lean mass and strength were not statistically significant. In a 12-week trial in men aged 40–80, plasma testosterone did not rise significantly versus placebo.[1][2]
Does fenugreek increase breast-milk supply?
A network meta-analysis found more milk with fenugreek than placebo in a few small studies, but NCCIH says it is uncertain because results have been mixed, and little is known about safety above food amounts while breastfeeding.[9][12]
Is fenugreek safe?
NCCIH considers food amounts safe and larger amounts possibly safe for adults. Side effects include diarrhea, nausea and other digestive symptoms; large doses may cause a harmful drop in blood sugar; and serious allergic reactions can occur. It is not safe in pregnancy above food amounts.[12]
Sources
- [1]The Anabolic Effect of Fenugreek: A Systematic Review with Meta-analysis.. Int J Sports Med, 2023. meta-analysis
- [2]Effect of a plant extract of fenugreek (Trigonella foenum-graecum) on testosterone in blood plasma and saliva in a double blind randomized controlled intervention study.. PLoS One, 2024. RCT
- [3]The Effect of Fenugreek in Type 2 Diabetes and Prediabetes: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.. Int J Mol Sci, 2023. meta-analysis
- [4]Effect of fenugreek supplementation on blood lipids and body weight: A systematic review and meta-analysis of randomized controlled trials.. J Ethnopharmacol, 2020. meta-analysis
- [5]The Effects of Fenugreek Seed Consumption on Blood Pressure: A Systematic Review and Meta-analysis of Randomized Controlled Trials.. High Blood Press Cardiovasc Prev, 2023. meta-analysis
- [6]Beneficial effects of fenugreek glycoside supplementation in male subjects during resistance training: A randomized controlled pilot study.. J Sport Health Sci, 2016. RCT
- [7]Efficacy of fenugreek seed extract on men's psychological and physical health: a randomized placebo-controlled double-blind clinical trial.. J Complement Integr Med, 2020. RCT
- [8]Potential interaction between warfarin and boldo-fenugreek.. Pharmacotherapy, 2001. observational
- [9]Effectiveness of fenugreek as a galactagogue: A network meta-analysis.. Phytother Res, 2018. meta-analysis
- [10]Toxicological properties of fenugreek (Trigonella foenum graecum).. Food Chem Toxicol, 2016. review
- [11]Effect of Fenugreek on Hyperglycemia: A Systematic Review and Meta-Analysis.. Medicina (Kaunas), 2023. meta-analysis
- [12]Fenugreek (Last Updated: February 2025). National Center for Complementary and Integrative Health (NCCIH), 2025. fact-sheet
What changed
- First draft. Every evidence-row PMID checked with NCBI E-utilities (esummary + efetch abstract) and re-read in an independent adversarial pass.