Fenugreek is a clover-like herb whose maple-scented seeds are used as a spice and traditional medicine. As a supplement it is promoted for diabetes, menstrual cramps and breast-milk supply, and seed extracts are marketed to men for testosterone and training.
Also known as: Trigonella foenum-graecum, fenugreek seed.
Fenugreek has no intake value or upper limit. Trials have used whole seed, seed powder and various seed extracts, so there is no single studied amount. These are study protocols, not a recommendation.
It is sold in the US as a dietary supplement. Under the 1994 dietary supplement law (DSHEA), FDA does not approve dietary supplements before they are marketed, and the maker, not FDA, is responsible for safety and labeling. There is no FDA-approved fenugreek drug.
The NIH National Center for Complementary and Integrative Health (NCCIH) says research suggests fenugreek may help lower blood sugar in type 2 diabetes, but many studies were not high quality; the evidence on menstrual cramps is low quality, and results on milk supply are mixed. For testosterone, a 2020 meta-analysis of 4 trials (Mansoori) found fenugreek extract raised total testosterone in men, and a 2023 meta-analysis of 7 studies (Isenmann) found a small effect on total testosterone in male athletes, with no conclusions possible for women. If you are on TRT, your testosterone comes from your prescription.
NCCIH lists diarrhea, nausea and other digestive symptoms, and says large doses may cause a harmful drop in blood sugar, which matters if you take diabetes medicines or a GLP-1. Fenugreek can cause allergic reactions, including serious ones. It is not safe in pregnancy in amounts above those in food: it has been linked to birth defects in animals and people.
We could not find a single published half-life or time to peak for fenugreek that applies to a supplement dose, so we do not list one.
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