Fenugreek: What It Is Good For – and What Not

Fenugreek is an old spice and herbal plant with a clear profile: traditionally it is known for appetite, for the skin and above all for breastfeeding. There is no authorised health claim for the seeds. So we do not invent one. You get origin, content, tradition and an honest assessment, including on testosterone, blood sugar and the menopause. For breastfeeding mothers we have our own capsule, Mamasmilch, more on that below.

A curry spice with character: what is in the seeds

Fenugreek (Trigonella foenum-graecum) is an annual plant from the legume family. It grows 30 to 80 centimetres tall, bears horn-shaped pods with 10 to 20 seeds each and is grown mainly in India and Morocco. The Latin name translates as "Greek hay". Seeds were even found in the tomb of Tutankhamun.

The seeds contain fatty oil, mucilage, saponins and trigonelline. Then there is the smell: it comes from the aroma compound sotolon and is so strong that after a generous helping it can carry over into body odour and body fluids. Do not be surprised if your sweat smells of curry.

In the kitchen the plant works three ways: seeds as a spice, dried leaves (kasoori methi) for curries and breads, fresh sprouts for salad. Almost every curry blend contains the seeds, mostly unnoticed, and anyone who has eaten dal or an Indian bread with dried leaves knows the slightly bitter, nutty note that needs no explanation after the first bite.

What fenugreek is traditionally used for

The European Medicines Agency lists the seeds as a traditional herbal medicine, based solely on long-standing use. Two uses are named there: temporary loss of appetite and, applied externally as a warm poultice, the skin. That is the core of the tradition. A tea of crushed seeds, drunk before the meal, is the classic recipe.

Folk medicine goes further. Fenugreek was seen as a herb around the female cycle, as a hair treatment in the Middle Ages and, not least, as a herb for nursing mothers. Important for you: tradition is not a guarantee. Everything beyond appetite and skin is experience and not an authorised statement.

Fenugreek while breastfeeding: its best-known role

No use is as widespread. In a pooled analysis of small studies with breastfeeding women, the amount of milk produced was higher under fenugreek than in the comparison groups. That is no more than a pointer. But it explains why midwives and mothers, sitting on the sofa at three in the morning wondering whether the milk is enough, have reached for nursing tea for generations.

Mamasmilch starts exactly here. Three capsules deliver 900 mg of fenugreek extract and 150 mg of fennel powder, the two classic nursing herbs. Added to that are nutrients that are on the list in this phase anyway. How exactly you use fenugreek in the weeks after birth is something to discuss with your midwife. The data on breastfeeding and pregnancy is thin, and that should be said honestly.

Fenugreek for men: what really happens with testosterone

The internet promises a lot. What was measured: for twelve weeks, men of middle and older age took a fenugreek extract daily, in three doses. In blood plasma testosterone rose against the starting value, but not clearly against the placebo group. In saliva it also rose against the comparison group. The men reported no noticeable effects on libido or wellbeing.

Our assessment: an interesting measurement. Not a potency remedy. If you are tired or listless, have a doctor check your hormone levels. A plant extract does not replace that.

Women, menopause, breast growth: what is true, what is not

Cycle yes, menopause no? It is not quite that simple. Tradition knows fenugreek around the cycle. For the menopause there is no authorised claim, and we know of no reliable research we would name to you in good conscience. Hormone replacement and hormone questions are medical territory.

Breast growth? The idea comes from breastfeeding, where milk production is the focus. We know of no evidence that capsules enlarge the breast. You mostly find that promise in advertising copy.

And blood sugar? Here we stay with tradition

Fenugreek has long had a place in the folk-medicine cabinet, including for people with sugar problems. There is no authorised statement for it, however, and you will get no promise of effect from us. What matters in practice is the opposite direction: anyone treated for diabetes who takes fenugreek in capsule amounts should check their levels more closely, as the EU monograph advises. Discuss it with your doctor beforehand.

Weight, mood, smell: the small questions

Does fenugreek make you fat? No, not directly. It is a spice, not a calorie bomb. But its reputation as an appetite stimulant has a real core. If the tea makes you hungrier, you eat more. That is behaviour, not a hormonal effect.

Mood and the psyche? For fenugreek itself there is nothing we would claim. In Mamasmilch the statement comes from folic acid: folic acid contributes to normal psychological function. That is an authorised contribution of the vitamin, not of the plant.

Tea, powder or capsule: how to take fenugreek

For the traditional use in loss of appetite, the EU monograph gives these amounts:

• Tea: 1 to 6 g of seeds per 250 ml of boiling water, before meals.
• Powder: 380 to 1,100 mg per single dose, three times daily.
• Dry extract: 295 mg, twice daily.
• Mamasmilch: 2 to 3 capsules daily with plenty of liquid, ideally before a meal. Three capsules contain 900 mg of extract.

If a complaint lasts longer than two weeks, it belongs with the doctor. Otherwise, as with any herb: start slowly, add a glass of water, and with a sensitive gut spread the amount over two meals. That way your stomach gets used to it calmly, and you notice early whether the form suits you.

How fast does it work? There is no overnight effect. With tea you are on the spot before the meal, everything else is a matter of weeks, and the testosterone measurement above ran for twelve weeks. Anyone expecting results in two days will be disappointed. Plan for weeks, take the capsule with the same meal, and give it an honest four weeks before judging.

Buying capsules: how to recognise good quality

Fenugreek seeds are a raw material. Raw material needs control. Seeds from Egypt are considered the probable source of the 2011 EHEC outbreak. That is why we take lab testing and origin seriously for every batch. Three things you can check yourself: whether extract or powder is declared, how many milligrams a daily dose delivers and whether fillers stretch the capsule.

Our fenugreek extract in Mamasmilch comes from seeds from our farmer in India, without chemical solvents, filled into vegan capsule shells and made in Germany. Every batch goes to an independent lab, and we attach the current report to the product page.

Who should avoid fenugreek

• If you are allergic to peanut, soya or other legumes: do not use.
• During pregnancy: do not use, the EU monograph advises against it.
• Children and adolescents under 18: not recommended.
• If you are treated for diabetes or take regular medication: clarify with your doctor first.

While breastfeeding the data is thin. Discuss use with your midwife or gynaecologist, especially in the first weeks.

Matching Products from Scheunengut

For breastfeeding we have Mamasmilch, the nursing complex with fenugreek, fennel, omega-3, DHA and folic acid. Three capsules contain 900 mg of fenugreek extract, 150 mg of fennel powder, 300 mg of omega-3 (of which 30 mg DHA), 69.99 mg of choline, 19.8 mg of iron, 450 µg of folic acid and 5.4 µg of vitamin B12. That is high-dose, in one daily portion instead of five little bottles. Three capsules correspond to 141 percent of the nutrient reference value for iron, 225 percent for folic acid and 216 percent for vitamin B12.

Plus the authorised statements: Iron contributes to normal formation of red blood cells and haemoglobin. Iron contributes to the reduction of tiredness and fatigue. Folic acid contributes to the reduction of tiredness and fatigue. Vitamin B12 contributes to normal functioning of the nervous system. DHA contributes to the maintenance of normal brain function, and choline contributes to normal homocysteine metabolism.

Scheunengut has existed since 2012, without investors, with a focus on pure raw-material quality. Mamasmilch needs no additives, colourings or fillers and is lab-tested batch by batch. With 235 reviews it averages 4.57 out of 5 stars.

Frequently Asked Questions (FAQ)

What is fenugreek good for?

Traditionally for appetite before meals, externally for the skin and, while breastfeeding, as the herb of mothers. There is no authorised health claim for the seeds; the use rests on long experience.

Is fenugreek healthy, and what about blood sugar?

As a spice in normal amounts it is harmless. In capsule amounts: if you are treated for diabetes, check your levels more closely and talk to your doctor first, as the EU monograph advises. We make no promise of effect for blood sugar.

How fast does fenugreek work?

Not overnight. The tea is drunk before the meal, everything else takes weeks. The testosterone measurement in men ran for twelve weeks, and while breastfeeding you agree the time frame with your midwife.

What does fenugreek do for men and for women?

In men an extract raised testosterone in saliva, in blood plasma not clearly against placebo, and it is no potency remedy. For women tradition knows it around the cycle and breastfeeding; for the menopause there is no authorised claim.

Does fenugreek help with breast growth?

We know of no evidence. The idea comes from breastfeeding, where the topic is milk production, not breast size.

Does fenugreek make you gain weight?

Not directly. It is traditionally seen as an appetite stimulant; if you eat more, you tend to gain. We make no promise of weight loss or gain.

Fenugreek tea, powder or capsules: which suits me?

Tea and powder for the kitchen and before meals, capsules for a fixed daily amount. While breastfeeding many mothers use capsules like Mamasmilch, because there you know the amount and the composition exactly.