Fenugreek
Fenugreek (Trigonella foenum-graecum) is a plant of the legume family whose seeds are used as a spice. It is mostly studied for blood sugar and milk supply.
Also listed as Trigonella foecum-graecum, fenugreek seeds, Fenugreek Seed Powder, Fenugreek Powder
What it is studied for
The strongest rated effects first. Bars show the size of the effect, the letter grades the evidence, and each rating lists the studies behind it.
What is fenugreek?
Fenugreek, Trigonella foenum-graecum, has seeds used as a spice. Supplement research has explored blood sugar and milk supply, with uneven results. 1
More than one active ingredient
The seeds contain gel-forming carbohydrates called galactomannans, along with saponins, trigonelline and flavonoids. EMA describes both ground seeds and extracts made with different ethanol concentrations; these are distinct preparations rather than one uniform ingredient. 2
Key studies
The most recent publications linked to Fenugreek's ratings.
Why people take it
SuppCo community snapshot, 2026-09-28. Reasons for use are not evidence that it works.
Questions people ask
Does fenugreek lower every blood-sugar measure?
No. The review found a clearer effect on HbA1c than on fasting or after-meal glucose. 3
Did the testosterone trial improve libido?
It found no significant subjective improvement despite a rise in saliva testosterone. 4
Is it a reliable milk-supply booster?
Results are mixed, and safety information during breastfeeding is limited. 5
Is fenugreek in food the same as a supplement?
Normal food amounts have a different safety context from larger supplemental amounts, especially during pregnancy. 1