Supplement

Fenugreek

Fenugreek is a seed from a clover-like plant, used for centuries in cooking and traditional medicine, that contains fibre and plant compounds called saponins thought to act on hormones and digestion. Most people look at it for breast milk production, and the evidence is moderate: in two small studies of 164 mothers, milk production went up. Those trials mostly tested herbal teas that combined several ingredients, so it is hard to credit fenugreek alone.

Sources: PMID 26430522; PMID 21261516

Updated 30 September 2026
How we grade
16 studies cited

Best evidence: Grade B
Conditions studied: 14
Outcomes: 70
Graded outcomes: 02100

Evidence by condition

Strong
Moderate
Limited
Very limited

14 conditions

Type 2 Diabetes

Type 2 Diabetes: outcomes studied for Fenugreek
Grade	Outcome	Effect	Size	Studies	People
	Blood glucose Moderate Improvement	Improves (the measure goes down)	Moderate effect	4 studies	876 people
Studies that measured blood glucose Hypoglycaemic effect of aqueous extract of the leaves of Trigonella foenum-graecum in healthy volunteersEast Mediterr Health J · PMID 11370345 Enhancing glycaemic control and promoting cardiovascular health: the therapeutic potential of Trigonella foenumgraecum in diabetic patients - a systematic review and meta-analysis.Ann Med Surg · PMID 38846904 Effect of supplementation of traditional medicinal plants on blood glucose in non-insulin-dependent diabetics: a pilot studyJ Med Food · PMID 16379570 Fenugreek bread: a treatment for diabetes mellitusJ Med Food · PMID 19857068
	Glycemic Control Small Improvement	Improves (the measure goes up)	Small effect		25 people
	High-density lipoprotein (HDL)	Improves (the measure goes up)		1 study	25 people
Studies that measured high-density lipoprotein (hdl) Effect of Trigonella foenum-graecum (fenugreek) seeds on glycaemic control and insulin resistance in type 2 diabetes mellitus: a double blind placebo controlled studyJ Assoc Physicians India · PMID 11868855
	HbA1c	Improves (the measure goes down)			454 people
	Triglycerides	Improves (the measure goes down)			25 people

Lactation (Breast Milk Production)

Lactation (Breast Milk Production): outcomes studied for Fenugreek
Grade	Outcome	Effect	Size	Studies	People
	Milk Production Small Increase	Improves (the measure goes up)	Small effect	2 studies	164 people
Studies that measured milk production The Effect of Herbal Tea Containing Fenugreek Seed on the Signs of Breast Milk Sufficiency in Iranian Girl InfantsIran Red Crescent Med J · PMID 26430522 The effect of galactagogue herbal tea on breast milk production and short-term catch-up of birth weight in the first week of lifeJ Altern Complement Med · PMID 21261516
	Prolactin	Improves (the measure goes up)			26 people

Metabolic Health

Appetite
Blood glucose: improves
Estrogen: changes; see studies

Metabolic Health: outcomes studied for Fenugreek
Grade	Outcome	Effect	Studies	People
	Appetite Mixed effect		2 studies	20 people
Studies that measured appetite A fenugreek seed extract selectively reduces spontaneous fat consumption in healthy volunteersEur J Clin Pharmacol · PMID 19809809 Effect of fenugreek fiber on satiety, blood glucose and insulin response and energy intake in obese subjectsPhytother Res · PMID 19353539
	Blood glucose	Improves (the measure goes down)	4 studies	20 people
Studies that measured blood glucose Hypoglycaemic effect of aqueous extract of the leaves of Trigonella foenum-graecum in healthy volunteersEast Mediterr Health J · PMID 11370345 Enhancing glycaemic control and promoting cardiovascular health: the therapeutic potential of Trigonella foenumgraecum in diabetic patients - a systematic review and meta-analysis.Ann Med Surg · PMID 38846904 Effect of supplementation of traditional medicinal plants on blood glucose in non-insulin-dependent diabetics: a pilot studyJ Med Food · PMID 16379570 Fenugreek bread: a treatment for diabetes mellitusJ Med Food · PMID 19857068
	Estrogen	Changes; see studies	2 studies	45 people
Studies that measured estrogen Effects of a purported aromatase and 5α-reductase inhibitor on hormone profiles in college-age menInt J Sport Nutr Exerc Metab · PMID 21116018 The Anabolic Effect of Fenugreek: A Systematic Review with Meta-analysisInt J Sports Med · PMID 37253363
	High-density lipoprotein (HDL)	Improves (the measure goes up)	1 study	517 people
Studies that measured high-density lipoprotein (hdl) Effect of Trigonella foenum-graecum (fenugreek) seeds on glycaemic control and insulin resistance in type 2 diabetes mellitus: a double blind placebo controlled studyJ Assoc Physicians India · PMID 11868855
	Insulin	Changes; see studies	1 study	45 people
Studies that measured insulin A fenugreek seed extract selectively reduces spontaneous fat intake in overweight subjectsEur J Clin Pharmacol · PMID 20020282
	Total cholesterol	Improves (the measure goes down)	1 study	550 people
	Body Mass Index (BMI)	Improves (the measure goes down)		366 people
	Cortisol	Improves (the measure goes down)		45 people
	DHT	Improves (the measure goes up)		45 people
	Leptin	Improves (the measure goes up)		45 people
	Low-density lipoprotein (LDL)	Improves (the measure goes down)		371 people
	Testosterone	Improves (the measure goes up)		45 people
	Triglycerides	Improves (the measure goes down)		550 people
	Weight	Improves (the measure goes down)		387 people

Weight Loss & Maintenance

Appetite
High-density lipoprotein (HDL): improves
Insulin: changes; see studies

Weight Loss & Maintenance: outcomes studied for Fenugreek
Grade	Outcome	Effect	Studies	People
	Appetite Mixed effect		2 studies	51 people
Studies that measured appetite A fenugreek seed extract selectively reduces spontaneous fat consumption in healthy volunteersEur J Clin Pharmacol · PMID 19809809 Effect of fenugreek fiber on satiety, blood glucose and insulin response and energy intake in obese subjectsPhytother Res · PMID 19353539
	High-density lipoprotein (HDL)	Improves (the measure goes up)	1 study	517 people
Studies that measured high-density lipoprotein (hdl) Effect of Trigonella foenum-graecum (fenugreek) seeds on glycaemic control and insulin resistance in type 2 diabetes mellitus: a double blind placebo controlled studyJ Assoc Physicians India · PMID 11868855
	Insulin	Changes; see studies	1 study	39 people
Studies that measured insulin A fenugreek seed extract selectively reduces spontaneous fat intake in overweight subjectsEur J Clin Pharmacol · PMID 20020282
	Total cholesterol	Improves (the measure goes down)	1 study	550 people
Studies that measured total cholesterol Effect of fenugreek supplementation on blood lipids and body weight: A systematic review and meta-analysis of randomized controlled trials.J Ethnopharmacol · PMID 32087319
	Body Mass Index (BMI)	Improves (the measure goes down)		366 people
	Low-density lipoprotein (LDL)	Improves (the measure goes down)		371 people
	Triglycerides	Improves (the measure goes down)		550 people
	Weight	Improves (the measure goes down)		387 people

Obesity

Appetite
Insulin: changes; see studies

Obesity: outcomes studied for Fenugreek
Grade	Outcome	Effect	Studies	People
	Appetite Mixed effect		2 studies	18 people
Studies that measured appetite A fenugreek seed extract selectively reduces spontaneous fat consumption in healthy volunteersEur J Clin Pharmacol · PMID 19809809 Effect of fenugreek fiber on satiety, blood glucose and insulin response and energy intake in obese subjectsPhytother Res · PMID 19353539
	Insulin	Changes; see studies	1 study	18 people
Studies that measured insulin A fenugreek seed extract selectively reduces spontaneous fat intake in overweight subjectsEur J Clin Pharmacol · PMID 20020282

Body Composition

Body Fat: improves
Estrogen: changes; see studies
Insulin: changes; see studies

Body Composition: outcomes studied for Fenugreek
Grade	Outcome	Effect	Size	Studies	People
	Body Fat Small Decrease	Improves (the measure goes down)	Small effect		30 people
	Estrogen	Changes; see studies		2 studies	75 people
Studies that measured estrogen Effects of a purported aromatase and 5α-reductase inhibitor on hormone profiles in college-age menInt J Sport Nutr Exerc Metab · PMID 21116018 The Anabolic Effect of Fenugreek: A Systematic Review with Meta-analysisInt J Sports Med · PMID 37253363
	Insulin	Changes; see studies		1 study	45 people
Studies that measured insulin A fenugreek seed extract selectively reduces spontaneous fat intake in overweight subjectsEur J Clin Pharmacol · PMID 20020282
	Cortisol	Improves (the measure goes down)			45 people
	DHT	Improves (the measure goes up)			75 people
	Leptin	Improves (the measure goes up)			45 people
	Muscle Mass	Improves (the measure goes up)			30 people
	Testosterone	Improves (the measure goes up)			75 people

Muscle Size Strength

Body Fat: improves
Estrogen: changes; see studies
DHT: improves

Muscle Size Strength: outcomes studied for Fenugreek
Grade	Outcome	Effect	Size	Studies	People
	Body Fat Small Decrease	Improves (the measure goes down)	Small effect		30 people
	Estrogen	Changes; see studies		2 studies	201 people
Studies that measured estrogen Effects of a purported aromatase and 5α-reductase inhibitor on hormone profiles in college-age menInt J Sport Nutr Exerc Metab · PMID 21116018 The Anabolic Effect of Fenugreek: A Systematic Review with Meta-analysisInt J Sports Med · PMID 37253363
	DHT	Improves (the measure goes up)			30 people
	Free Testosterone	Improves (the measure goes up)			305 people
	Muscle Mass	Improves (the measure goes up)			179 people
	Strength	Improves (the measure goes up)			264 people
	Testosterone	Improves (the measure goes up)			305 people

Male Sexual Dysfunction

Libido: improves
Prostate-Specific Antigen: improves
Prolactin: improves

Male Sexual Dysfunction: outcomes studied for Fenugreek
Grade	Outcome	Effect	Size	Studies	People
	Libido Moderate Increase	Improves (the measure goes up)	Moderate effect		60 people
	Prostate-Specific Antigen	Improves (the measure goes up)		1 study	60 people
Studies that measured prostate-specific antigen Physiological Aspects of Male Libido Enhanced by Standardized Trigonella foenum-graecum Extract and Mineral FormulationPhytother Res · PMID 21312304
	Prolactin	Improves (the measure goes up)			60 people
	Testosterone	Improves (the measure goes up)			60 people

Anaerobic Exercise Performance

Body Fat: improves
Estrogen: changes; see studies
DHT: improves

Anaerobic Exercise Performance: outcomes studied for Fenugreek
Grade	Outcome	Effect	Size	Studies	People
	Body Fat Small Decrease	Improves (the measure goes down)	Small effect		30 people
	Estrogen	Changes; see studies		2 studies	30 people
Studies that measured estrogen Effects of a purported aromatase and 5α-reductase inhibitor on hormone profiles in college-age menInt J Sport Nutr Exerc Metab · PMID 21116018 The Anabolic Effect of Fenugreek: A Systematic Review with Meta-analysisInt J Sports Med · PMID 37253363
	DHT	Improves (the measure goes up)			30 people
	Muscle Mass	Improves (the measure goes up)			30 people
	Testosterone	Improves (the measure goes up)			30 people

General Athletic Performance

Body Fat: improves
Estrogen: changes; see studies
DHT: improves

General Athletic Performance: outcomes studied for Fenugreek
Grade	Outcome	Effect	Size	Studies	People
	Body Fat Small Decrease	Improves (the measure goes down)	Small effect		30 people
	Estrogen	Changes; see studies		2 studies	30 people
Studies that measured estrogen Effects of a purported aromatase and 5α-reductase inhibitor on hormone profiles in college-age menInt J Sport Nutr Exerc Metab · PMID 21116018 The Anabolic Effect of Fenugreek: A Systematic Review with Meta-analysisInt J Sports Med · PMID 37253363
	DHT	Improves (the measure goes up)			30 people
	Muscle Mass	Improves (the measure goes up)			30 people
	Testosterone	Improves (the measure goes up)			30 people

Muscle Size & Strength

Body Fat: improves
Estrogen: changes; see studies
DHT: improves

Muscle Size & Strength: outcomes studied for Fenugreek
Grade	Outcome	Effect	Size	Studies	People
	Body Fat Small Decrease	Improves (the measure goes down)	Small effect		30 people
	Estrogen	Changes; see studies		2 studies	201 people
Studies that measured estrogen Effects of a purported aromatase and 5α-reductase inhibitor on hormone profiles in college-age menInt J Sport Nutr Exerc Metab · PMID 21116018 The Anabolic Effect of Fenugreek: A Systematic Review with Meta-analysisInt J Sports Med · PMID 37253363
	DHT	Improves (the measure goes up)			30 people
	Free Testosterone	Improves (the measure goes up)			305 people
	Muscle Mass	Improves (the measure goes up)			179 people
	Strength	Improves (the measure goes up)			264 people
	Testosterone	Improves (the measure goes up)			305 people

Infant Health

Milk Production: improves

Infant Health: outcomes studied for Fenugreek
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Milk Production	Improves (the measure goes up)		2 studies	204 people
Studies that measured milk production The Effect of Herbal Tea Containing Fenugreek Seed on the Signs of Breast Milk Sufficiency in Iranian Girl InfantsIran Red Crescent Med J · PMID 26430522 The effect of galactagogue herbal tea on breast milk production and short-term catch-up of birth weight in the first week of lifeJ Altern Complement Med · PMID 21261516

Cycling Performance

Glycogen Resynthesis: improves

Cycling Performance: outcomes studied for Fenugreek
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Glycogen Resynthesis	Improves (the measure goes up)		2 studies	14 people

Muscle Recovery

Glycogen Resynthesis: improves

Muscle Recovery: outcomes studied for Fenugreek
Grade	Outcome	Effect	Size	Studies	People	Studies list
	Glycogen Resynthesis	Improves (the measure goes up)		2 studies	14 people

Key findings

Blood glucoseType 2 DiabetesImproves (the measure goes down)
Milk ProductionLactation (Breast Milk Production)Improves (the measure goes up)
AppetiteMetabolic Health

Shop the evidence-backed picks

Third-party tested Fenugreek products, in the forms the graded studies used where we can match them.

Grade B

Links to Fullscript, iHerb or Thorne carry our referral, so we may earn a commission at no extra cost to you. Grades come from the research and never change based on what we earn. Fullscript asks for a free account before it shows its catalog and prices. Full disclosure

Studies cited

16 studies from PubMed

Effects of a purported aromatase and 5α-reductase inhibitor on hormone profiles in college-age menInt J Sport Nutr Exerc Metab · PMID 21116018
The Anabolic Effect of Fenugreek: A Systematic Review with Meta-analysisInt J Sports Med · PMID 37253363
Hypoglycaemic effect of aqueous extract of the leaves of Trigonella foenum-graecum in healthy volunteersEast Mediterr Health J · PMID 11370345
Effect of fenugreek supplementation on blood lipids and body weight: A systematic review and meta-analysis of randomized controlled trials.J Ethnopharmacol · PMID 32087319
A fenugreek seed extract selectively reduces spontaneous fat intake in overweight subjectsEur J Clin Pharmacol · PMID 20020282
A fenugreek seed extract selectively reduces spontaneous fat consumption in healthy volunteersEur J Clin Pharmacol · PMID 19809809
Enhancing glycaemic control and promoting cardiovascular health: the therapeutic potential of Trigonella foenumgraecum in diabetic patients - a systematic review and meta-analysis.Ann Med Surg · PMID 38846904
Effect of supplementation of traditional medicinal plants on blood glucose in non-insulin-dependent diabetics: a pilot studyJ Med Food · PMID 16379570
Fenugreek bread: a treatment for diabetes mellitusJ Med Food · PMID 19857068
Effect of Trigonella foenum-graecum (fenugreek) seeds on glycaemic control and insulin resistance in type 2 diabetes mellitus: a double blind placebo controlled studyJ Assoc Physicians India · PMID 11868855
Physiological Aspects of Male Libido Enhanced by Standardized Trigonella foenum-graecum Extract and Mineral FormulationPhytother Res · PMID 21312304
The addition of fenugreek extract (Trigonella foenum-graecum) to glucose feeding increases muscle glycogen resynthesis after exerciseAmino Acids · PMID 15719265
Glycogen resynthesis and exercise performance with the addition of fenugreek extract (4-hydroxyisoleucine) to post-exercise carbohydrate feedingAmino Acids · PMID 17710365
The Effect of Herbal Tea Containing Fenugreek Seed on the Signs of Breast Milk Sufficiency in Iranian Girl InfantsIran Red Crescent Med J · PMID 26430522
The effect of galactagogue herbal tea on breast milk production and short-term catch-up of birth weight in the first week of lifeJ Altern Complement Med · PMID 21261516
Effect of fenugreek fiber on satiety, blood glucose and insulin response and energy intake in obese subjectsPhytother Res · PMID 19353539

Evidence by condition

Muscle Size Strength

Key findings

Shop the evidence-backed picks

Studies cited

Related supplements

Protocols that include Fenugreek