Fenugreek, also known as Trigonella foenum-graecum, is a traditional medicinal and spice plant from the legume family. It originates from the Mediterranean region and Western Asia, but is now cultivated worldwide – particularly in India, where it is an integral part of Ayurvedic medicine under the name Methi..
The seeds are mainly used, which are dried and processed into powder or filled into capsules. The leaves are also edible and used in cooking.
Nutrients and Bioactive Compounds
Fenugreek seeds are rich in valuable nutrients:
- Protein: up to 30%, with important amino acids such as lysine
- Fiber: especially mucilage, which supports digestion
- Saponins: especially diosgenin, a precursor to plant steroids
- Flavonoids and polyphenols: antioxidant activity
- Vitamins: especially B1, B2, B6, and niacin
- Minerals: iron, magnesium, zinc, calcium
- 4-Hydroxyisoleucine: a rare amino acid with insulin-sensitizing effects
Health Benefits
Blood Sugar Regulation
Fenugreek improves insulin sensitivity and helps lower blood sugar levels.
- In a randomized, double-blind study, daily consumption of 10g of fenugreek seeds significantly reduced postprandial blood sugar in type 2 diabetics (Sharma et al., 1990).
Promoting Milk Production
Fenugreek is considered a natural galactagogue (breastfeeding-promoting agent).
- A clinical study with breastfeeding mothers showed a significant increase in milk supply after consuming fenugreek tea for two weeks (Wafford & Berens, 2000).
Support for Hormonal Problems
The phytoestrogens and saponins contained in fenugreek can relieve menstrual discomfort and promote hormonal balance.
- A placebo-controlled study showed significant relief of premenstrual symptoms in women (Yamahoshi et al., 2014).
Muscle Building and Testosterone
Fenugreek is discussed as a natural testosterone booster in men.
- In a study of 60 healthy men, a fenugreek extract (600 mg/day) significantly increased testosterone levels and improved strength performance (Wankhede et al., 2016).
Cholesterol Reduction
The saponins it contains bind bile acids and thus promote the excretion of cholesterol.
- Studies show a significant reduction in total and LDL cholesterol (Madar & Shomer, 1990).
Potential Side Effects and Cautions with Fenugreek
- Gastrointestinal Disorders: Bloating, nausea, or diarrhea may occur, especially with high doses.
- Allergies: Caution if you are allergic to legumes (e.g., soy, peanut).
- Blood Thinning: Slightly anticoagulant – do not take with blood thinners.
- Hormonal Effects: May affect your cycle – only with medical advice in cases of hormone-dependent disorders.
- Pregnancy: Not recommended during the first and second trimesters due to possible labor-inducing effects.
- Breastfeeding: Suitable for milk production under medical supervision.
Did you know?
Did you know that people who take fenugreek often develop a slight maple syrup-like body odor? This is due to sotolon, a natural flavoring compound in fenugreek – the same compound that gives maple syrup its signature scent!
Our Products
We offer several fenugreek products. Please contact us for your free, no-obligation quote.
Disclaimer
For legal reasons, we would like to point out that some of the above statements require further research and studies to scientifically prove them. Therefore, not all statements can currently be accepted by conventional medicine.
Sources:
Sharma, R. D. et al. (1990). Hypoglycemic effect of fenugreek seeds in non-insulin dependent diabetic subjects. Nutrition Research, 10(7), 731–739.
Swafford, S. & Berens, P. (2000). Effect of fenugreek on breast milk volume in mothers of preterm infants. J Hum Lact., 16(3), 236–239.
Yamahoshi, S. et al. (2014). Effects of fenugreek seed extract on dysmenorrhea. Journal of Reproductive Health, 11(1), 56.
Wankhede, S. et al. (2016). Examining the effect of a standardized fenugreek extract on strength, body composition, and hormonal profile in resistance-trained males. Journal of Sports Health Science, 5(2), 135–141.
Madar, Z. & Shomer, I. (1990). Polysaccharide composition of a gel fraction derived from fenugreek and its hypoglycemic effect in rats. Journal of Agricultural and Food Chemistry, 38(7), 1535–1539.