What Dietitians Want You to Know About Fenugreek Benefits for Women
Adding certain herbs and spices to your routine can be a great way to boost your health. While certain ones like moringa and peppermint are a bit more well-known, others, like fenugreek, are less so. And fenugreek benefits for women are worth noting.
Meet the experts: Emma Laing, P.h.D., R.D.N., L.D., F.A.N.D., spokesperson for the Academy of Nutrition and Dietetics; Vanessa King, M.S., R.D.N., C.N.S.C., N.B.C.-H.W.C., spokesperson for the Academy of Nutrition and Dietetics.
The herb, which is native to the Mediterranean, has been around for quite some time. But what does the science say? Ahead, experts explain what fenugreek is, its benefits, potential side effects, and what you need to know about the herb.
What is fenugreek?
Fenugreek has been around for as long as we’ve been able to keep records. “Fenugreek is an herb native to the Mediterranean that holds the record as the oldest annual medicinal plant in written history,” explains Emma Laing, P.h.D., R.D.N., L.D., F.A.N.D., spokesperson for the Academy of Nutrition and Dietetics. Often used in Mediterranean cuisine, it has seeds that “smell like maple syrup,” she says.
There’s no shortage of uses for fenugreek, according to Vanessa King, M.S., R.D.N., C.N.S.C., N.B.C.-H.W.C., spokesperson for the Academy of Nutrition and Dietetics. It can be “used as a flavor enhancer in spices and in several foods and beverages, such as herbal teas because it has a subtly sweet and nutty taste. It is also used as an extract in cosmetic products,” she says.
Benefits of fenugreek for women
While further research is warranted to know the overall effectiveness of fenugreek, according to King, preliminary research shows its potential. That said, the benefits of fenugreek are likely to vary depending on the person.
“Weighing the potential benefits versus risks of using fenugreek, depends on an individual’s age, lifestyle habits, medication use, and diagnosed medical conditions, and should therefore be addressed with your doctor or registered dietician,” Laing explains.
So be sure to check with your healthcare provider before adding it to your routine. If you’re curious about the pros of the herb, potential benefits may include:
1. Increasing lactation
If you’re currently nursing, you may want to consider asking your doctor about fenugreek. “Fenugreek may increase breast milk supply for nursing people within 24 to 72 hours,” says King. However, results from studies of fenugreek’s impact on breast milk supply have been mixed, according to Laing. It’s important to avoid the herb during pregnancy (unless you’ve discussed it with your physician), as birth defects have been noted.
2. Helping premenstrual cramps
For those who struggle with intense cramps, fenugreek may help alleviate some discomfort. “Fenugreek may reduce pain associated with premenstrual syndrome (PMS) cramps,” King explains. Studies suggest that this may be due to the herb’s anti-inflammatory properties.
3. Aiding in menstrual regularity
Fenugreek may also affect the regularity of your menstrual cycle, as King says it “shows promise in improving menstrual regulation for women with polycystic ovary syndrome, or PCOS.”
4. Improving ovulation in some groups
While individuals with PCOS may be more likely to experience miscarriages or infertility, “small studies have found that fenugreek may improve ovulation function in women with PCOS,” King says. In one study where participants were treated with a fenugreek extract, nearly half of the participants displayed a reduction in the size of their ovarian cysts, and other hormone level changes were observed which ultimately increased fertility. Following the study’s conclusion, 12% of the participants were able to become pregnant.
5. Boost blood sugar management
“Fenugreek has been used to reduce blood sugar levels in people with diabetes,” King says. Some studies have shown fenugreek’s high levels of soluble fiber may help reduce fasting glucose levels and improve glucose tolerance in patients with type 2 diabetes. However, Laing points out that “scientific evidence is mixed when studying the role of fenugreek in lowering blood sugar among people with and without diabetes.” The herb does not replace medication and it’s best to consult your physician before adding it to your routine.
6. Lower cholesterol
“As a secondary effect of blood sugar management, fenugreek can reduce bad cholesterol (LDL) and other blood lipids/triglycerides while improving healthy fat/lipids (HDL) for better heart health,” King explains. “This may also be attributed to fenugreek seeds’ rich soluble fiber content.”
7. Prevent oxidative stress
According to King, “fenugreek can prevent oxidative stress,” which occurs when there is an imbalance of antioxidants and free radicals (or unstable molecules) in the body, and may lead to cell damage and diseases like cancer. The antioxidants present in fenugreek may help balance out free radicals in the body, “which may make it useful for the prevention and treatment of chronic diseases,” although more research is needed, King says.
8. Help with weight loss
Though more research is needed, preliminary studies have found that fenugreek use may promote feelings of satiety, thereby decreasing appetite. As a result, fenugreek also may decrease dietary fat consumption, leading to weight loss.
How to incorporate fenugreek into your routine
As with any dietary supplement, it’s important to incorporate fenugreek into your routine safely. “Fenugreek is rich in fiber, protein, and other bioactive components that give it several health benefits. It’s an ingredient you can use in curries, salads, and bread,” King explains. “The seeds have a maple syrup smell and taste sweet and nutty, with a slight bitter edge that sweetens as it cooks to a burnt-sugar taste. A therapeutic dose of 1 gram to 25 grams per day has been found safe in supplement form.”
That said, it’s a good idea to proceed with caution until you have a better idea of how the fenugreek will affect you. “Fenugreek is considered safe when consumed in food; however, we still have quite a bit to learn about the safety of this herb in higher-dose dietary supplements,” says Laing. You should also take note of pre-existing conditions you have. “The NIH’s National Center for Complementary and Integrative Health states that fenugreek as a dietary supplement is not safe to consume in childhood or during pregnancy,” she explains.
Potential side effects of fenugreek
“Fenugreek is generally recognized as safe in amounts found in food and is approved by the FDA as a food additive,” King says. However, there are still some side effects that have been reported, especially if used in large amounts. Laing suggests looking out for these potential side effects, although “we do not yet know if fenugreek alone or in combination with other ingredients in supplements or medications exacerbates them.”
Nausea
Diarrhea
Headaches
Hypoglycemia (low blood sugar)
Allergic reaction
Loss of appetite
Damage to the liver
Birth defects if taken during pregnancy
Benefits of fenugreek for men
While more research is necessary, fenugreek may also have certain benefits for men. “The main benefits of blood sugar management for people with diabetes, reduced lipids for heart health, and improving oxidative stress apply to both men and women,” according to King.
That said, “results from research studies are mixed when evaluating if fenugreek promotes testosterone production, sexual function, or development of lean mass in men,” Laing says. Furthermore, “there has been conflicting evidence on the benefits of fenugreek for prostate cancer in men,” King adds. “More research is needed.”
Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing. Also, be careful about giving supplements to a child, unless recommended by their healthcare provider.
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