Fenugreek is one of the oldest medicinal plants in the world.
In this article, we will discuss the many health benefits of fenugreek, as well as its safety and dosage.
Table of Contents
What is Fenugreek?
Fenugreek is an annual legume that has been used medicinally for centuries. It is native to the Mediterranean and Southeastern Europe, often seen growing in grasslands and hillsides. The plant’s Latin name is Trigonella foenum-graecum.
Fenugreek is commonly used in women’s health for breast milk production, polycystic ovarian syndrome (PCOS), menopause, and gastrointestinal and cardiovascular conditions, as well as for its anti-inflammatory properties.
There are several bioactive and nutritional compounds found in fenugreek including:
- Saponins – glycosides, diosgenin
- Alkaloids
- C-glycoside flavones
- Glycolipids
- Oleic acid
- Linolenic acid
- Linoleic acid
- Vitamins A, B1, B2, niacin (B3), & C
- Minerals – potassium, magnesium, calcium, zinc, copper, iron, manganese
Potential Health Benefits of Fenugreek:
Below are the top research-backed health benefits of fenugreek:
1. May Help Menopausal Symptoms
Menopausal symptoms may occur in aging women when estrogen production declines. Some common menopausal symptoms include:
- Hot flashes
- Disruptive sleep
- Anxiety
- Depression
- Heart palpitations
- Headaches
- Vaginal dryness
- Low libido
- Weight gain
Researchers believe that due to this herb’s rich content of phytoestrogens (i.e. saponins), fenugreek and other herbs for menopause such as vitex, raspberry leaf, and red clover may be the most effective and beneficial herbs for managing menopausal symptoms.
In a clinical study, 88 menopausal women were given 1,000 mg of fenugreek extract per day and noted several improvements. Hot flashes decreased from 3-5 per day to 0-2 per day. Anxiety, depression, mood swings, insomnia, headaches, and vaginal dryness also improved. In addition, participants reported an increase in general well-being and mental health.
A study using FenuSMART®, a standardized fenugreek extract, reported significant improvements in various menopausal symptoms. There was a more than 20% reduction in hot flashes, night sweats, insomnia, and a more than 30% improvement in depression. Researchers noted that the phytoestrogenic and hormonal balancing effects of fenugreek may have contributed to these results.
Additionally, fenugreek seed powder has been shown to improve daily hot flashes and night sweats in another study of menopausal women.
Women’s health expert and herbalist, Dr. Aviva Romm states that fenugreek can be used to treat low libido in menopausal women.
Fenugreek tea is also thought to be a beneficial herbal tea for weight loss.
Summary:
Clinical research has found that fenugreek may benefit several symptoms of menopause.
2. May Help Polycystic Ovarian Syndrome (PCOS)
Polycystic Ovarian Syndrome (PCOS) is a hormonal disorder affecting women. It is typically associated with insulin resistance and obesity. Some of the common signs and symptoms of PCOS include:
- Irregular menstrual cycle
- Hormonal imbalance
- Enlarged ovaries
- Ovarian cysts
- Excess body hair growth
- Infertility
- Weight gain
- Anxiety
A clinical study used Furocyst®, a standardized fenugreek extract, to analyze its effects on 208 women with PCOS. The treatment of Furocyst® appeared to normalize participants’ menstrual cycles and lipid profiles. Several lab markers including luteinizing hormone (LH), follicle-stimulating hormone (FSH), thyroid stimulating hormone (TSH), testosterone, fasting blood glucose, total cholesterol, LDL cholesterol (the “bad cholesterol), and triglycerides showed to be well-regulated.
In addition, fenugreek supplementation showed to significantly decrease the number of cysts and reduce hirsutism (excessive body hair growth).
Another study looked at Furocyst® for the treatment of PCOS. Findings showed an improvement in ovary function such as a reduction in ovary size and in the number of ovarian cysts. Participants revealed to have more regular menstrual cycles, which is thought to have led to 12% of the participants getting pregnant after treatment.
Summary:
Clinical studies have found that fenugreek extract may work to benefit Polycystic Ovarian Syndrome.
3. May Improve Dysmenorrhea
Dysmenorrhea is the term used for painful cramps during menstruation.
A study evaluated the effects of fenugreek during menstruation revealing a significant reduction in period cramps, as well as decreased fatigue, headache, nausea, vomiting, and mood swings. Researchers state that this effect may be due to the plant’s anti-inflammatory and anti-histaminic properties.
The use of fenugreek and dry cupping therapy was assessed as an effective treatment for dysmenorrhea in a study. Results showed an over 65% reduction in lower abdominal pain using fenugreek alone or fenugreek with dry cupping therapy.
Dr. Aviva Romm notes that fenugreek can benefit a number of menstrual complaints, including dysmenorrhea.
Summary:
According to human clinical studies, fenugreek may reduce menstruation pain as well as additional symptoms of menstruation.
4. May Improve Sexual Function
Testosterone is a sex hormone that plays an important role in regulating libido and sexual desire, as well as bone and muscle mass. It has been reported that 39% of young women have low sexual desire, which may be due to an imbalance of sex hormone levels.
Women’s sexual function and sex hormones were examined in a two-month clinical study using a daily dose of fenugreek extract (600 mg). Results indicated a significant increase in testosterone and estrogen, as well as an increase in sexual desire and arousal.
A study using Testofen®, a standardized extract of fenugreek, showed an increase in male libido by increasing sexual function and performance.
Summary:
Fenugreek is thought to promote the production of both testosterone and estrogen, potentially making this an excellent herb for benefitting sexual health.