Fenugreek (Trigonella foenum-graecum) is an herb similar to clover. The seeds taste similar to maple syrup and are used in foods and medicine.

Fenugreek is native to the Mediterranean, Europe, and Asia. Fenugreek seems to slow sugar absorption in the stomach and stimulate insulin. Both of these effects lower blood sugar in people with diabetes. Fenugreek might also improve levels of testosterone and estrogen, helping to improve interest in sex.

People commonly use fenugreek for diabetes, menstrual cramps, sexual problems, enlarged prostate, high cholesterol, obesity, and many other conditions. but there is no good scientific evidence to support most of these uses.

Benefits of Fenugreek

Research on the benefits of fenugreek is limited. A few studies have looked at the possible effects of the plant on human health. These benefits include lowering blood sugar and cholesterol, alleviating menstrual cramps, and boosting breastmilk production.

Helps Lower Blood Sugar in People With Diabetes

Fenugreek may help people with type 2 diabetes manage their blood sugar levels. A review published in 2016 found that fenugreek significantly decreased fasting blood sugar levels in people with diabetes or prediabetes.

Uncontrolled high fasting blood sugar can increase the risk of complications in people with type 2 diabetes. These include:

• Diabetic neuropathy (nerve damage)
• Hearing and vision loss
• Heart disease
• Kidney disease
• Tooth decay, cavities, and gum disease

May Regulate Cholesterol

Fenugreek might lower cholesterol levels. High LDL ("bad") cholesterol and low HDL ("good") cholesterol are significant risk factors for heart disease, the leading cause of death among adults in the United States.

A review published in 2020 found that fenugreek supplements significantly reduced total cholesterol levels. The researchers reported that fenugreek lowered LDL and raised HDL cholesterol. The herb was particularly effective for people with diabetes, who are twice as likely to develop heart disease than others.

Fenugreek might best control heart disease risk factors if you pair it with medications and lifestyle changes. More research is needed to understand how effectively fenugreek can lower heart disease risk.

Potentially Relieves Menstrual Cramps

Some compounds in fenugreek may reduce pain, including menstrual cramps. A study published in 2014 looked at the effects of fenugreek seed powder in 101 women. Those who took 900 milligrams (mg) of the herb on each of the first three days of their periods reported less pain than the placebo group.

The study authors noted that fenugreek seed powder reduced other period symptoms like:

• Fainting
• Fatigue
• Headache
• Nausea
• Vomiting

Can Increase Breast Milk Supply

Incorporating fenugreek into your diet may boost breast milk production if your supply is low. People in North Africa, Asia, and southern Europe have traditionally used fenugreek to increase breastmilk supply in lactating people.

Research has shown that fenugreek significantly increases the amount of breastmilk. However, other herbal supplements, like palm date, can be more effective than fenugreek.