Fenugreek supplement: what it may do and who should avoid it
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- Organic fenugreek seed capsules. Best for: Adults who want a simple single-herb fenugreek. See options on Amazon
- Fenugreek lactation blend. Best for: Breastfeeding parents who have talked with a lactation consultant. See options on Amazon
- Fenugreek seed extract capsules. Best for: People who prefer a concentrated extract. See options on Amazon
What fenugreek is
Fenugreek (Trigonella foenum-graecum) is a clover-like herb native to the Mediterranean, southern Europe and western Asia. The National Center for Complementary and Integrative Health (NCCIH) says its seeds smell and taste like maple syrup and have been used as a spice and medicine for about 6,000 years.
Today, fenugreek seed is promoted for diabetes, menstrual cramps, and to boost milk production during breastfeeding.
What the research shows
| Use | What the evidence says |
|---|---|
| Breast milk supply | Mixed results; one meta-analysis found a mild effect, another found no good evidence |
| Type 2 diabetes | May lower blood sugar; many studies low quality |
| Menstrual cramps | Few, low quality studies; uncertain |
| Other conditions | Too little evidence |
Milk supply. LactMed, the National Library of Medicine's breastfeeding medicine database, says fenugreek is widely used to increase milk supply. In one U.S. survey of 122 mothers who used it, 43% thought it increased their supply and 5% thought it decreased it. Some evidence suggests it may work better in the first few days after birth than after 2 weeks. Many studies used multi-ingredient products, so fenugreek alone may differ.
LactMed also stresses that milk-boosting supplements should never replace evaluation and counseling on factors that affect milk production. Talk with a lactation consultant or your provider.
Safety
- Pregnancy. NCCIH says fenugreek is not safe in pregnancy in amounts greater than food, because it has been linked to birth defects in animals and people.
- Side effects. Diarrhea, nausea, gas, vomiting and other digestive symptoms.
- Low blood sugar. Large doses may cause a harmful drop in blood sugar. Use caution with high doses if you have diabetes.
- Bleeding. LactMed says fenugreek can interact with warfarin to cause bleeding.
- Allergies. Allergic reactions, including serious ones, are possible. LactMed notes possible cross-reaction with chickpeas, peanuts and other legumes, and asthma worsening has been reported.
- Liver. LactMed reports liver toxicity, both with fenugreek alone and in herbal combinations.
- Children. There is not enough information on larger-than-food amounts for children.
Doses and forms
- Seed capsules. NOW Foods' Fenugreek gives 1,000 mg (1 g) of organic fenugreek seed per 2-capsule serving, taken 1 to 3 times daily.
- Typical milk supply doses. LactMed says doses used to increase milk supply are typically 1 to 6 grams a day. Doses of about 25 grams or more a day may lower cholesterol and blood sugar.
- Extracts. Concentrated extracts are also sold; follow the label.
- Blends. Lactation and libido blends often combine fenugreek with other herbs, which changes the safety picture.
How to choose a fenugreek supplement
- Seed, named species. Look for Trigonella foenum-graecum seed on the label.
- Single herb if possible. Blends make it harder to know the fenugreek amount and add other risks.
- Start low. Begin with the label's lowest serving and watch for stomach upset or allergy.
- Check with your provider if you are breastfeeding, have diabetes, take warfarin, or have asthma or legume allergies.
- Not for pregnancy. NOW Foods labels its product not recommended for pregnant women.
What to look for when you buy
Organic fenugreek seed capsules
Best for: Adults who want a simple single-herb fenugreek
NOW Foods lists 1,000 mg of organic fenugreek seed per 2-capsule serving, a dose within the 1 to 6 gram range LactMed describes.
Watch out: Not for pregnancy. May cause digestive upset or allergic reactions. Ask your provider if you take warfarin or diabetes medicine.
See options on AmazonFenugreek lactation blend
Best for: Breastfeeding parents who have talked with a lactation consultant
LactMed notes fenugreek is included in many proprietary mixtures promoted to increase milk supply.
Watch out: Results are mixed, and blends add more ingredients. Supplements should not replace lactation evaluation.
See options on AmazonFenugreek seed extract capsules
Best for: People who prefer a concentrated extract
Extracts deliver fenugreek in fewer capsules.
Watch out: Strength varies by brand. Same pregnancy, blood sugar and bleeding cautions.
See options on AmazonQuestions people ask
- Does fenugreek increase breast milk?
- Results are mixed. One meta-analysis found a mild effect and another found no good evidence. Talk with a lactation consultant about all factors affecting supply.
- How much fenugreek per day?
- Follow the label. LactMed says 1 to 6 grams a day is typical for milk supply; NOW Foods' serving is 1 gram, 1 to 3 times daily.
- Is fenugreek safe in pregnancy?
- No. NCCIH says amounts larger than food are not safe in pregnancy and have been linked to birth defects.
- Can I take fenugreek with iron or other supplements?
- Ask your provider or pharmacist, especially if you take warfarin or diabetes medicines, which fenugreek can affect.
- Does fenugreek lower blood sugar?
- Research suggests it may help in type 2 diabetes, but many studies were low quality. Large doses can cause a harmful drop in blood sugar.
- Is fenugreek safe in food?
- NCCIH says fenugreek is believed safe for adults and children in amounts commonly found in foods, and FDA lists it as generally recognized as safe as a flavoring, according to LactMed.
- Does fenugreek help menstrual cramps?
- Only a small number of low quality studies exist, so NCCIH says the effect on menstrual cramps is uncertain.
Sources
- Fenugreek: Usefulness and Safety (nccih.nih.gov), National Center for Complementary and Integrative Health
- Fenugreek - Drugs and Lactation Database (LactMed) (ncbi.nlm.nih.gov), National Library of Medicine
- Fenugreek 500 mg Veg Capsules (www.nowfoods.com/products/supplements/fenugreek-500-mg-veg-capsules), NOW Foods