Fenugreek? What is it? If you’ve never heard of it, don’t worry—you’ve probably eaten it a few times without even knowing it. It’s a delicious ingredient in many Indian and other Mediterranean dishes. Fenugreek is also known for its amazing health benefits, including lowering blood sugar levels, fighting inflammation, and even improving your sex life!

Fenugreek actually belongs to the pea family. It is a plant that grows in parts of Europe and Western Asia. The leaves are edible, but the small brown seeds are best known for their use in medicine and as a spice. The first recorded use of fenugreek was in Egypt, dating back to 1500 BC. In the Middle East and South Asia, the seeds were traditionally used as both a spice and medicine.

Fenugreek has an interesting flavor—a combination of celery and maple syrup. However, it has a very pleasant flavor when cooked in recipes. Fenugreek can also be taken orally or used to make a paste for the skin and is often used in soaps and cosmetics.

Fenugreek extract or oil even has antimicrobial, antioxidant, antidiabetic and antitumor properties and has a long history of use in traditional medicines. You can buy fenugreek as:

- A spice (whole or ground)
- Supplement (in concentrated pill and liquid form)
- Tea
- Skin cream

What is fenugreek good for?

1. Helps lower blood sugar levels
Fenugreek seeds are known to help people with diabetes. While the seeds contain fiber that slows the absorption of some high-glycemic foods, they also contain other natural chemical compounds that improve glucose levels and stimulate insulin.

One study found that taking 10 grams of fenugreek seeds soaked in hot water daily helps control glucose levels in type 2 diabetes. Another study suggests using ground fenugreek in baked goods as a substitute for flour, which reduces insulin resistance and lowers blood sugar levels in people with type 2 diabetes.

Another study showed that taking high doses of fenugreek daily for several weeks caused noticeable improvements in plasma glucose levels. While fenugreek is a good supplement to help manage diabetes, it is not a replacement for a healthy, low-glycemic diet and exercise. Talk to your doctor if you are considering taking fenugreek as a supplement.

2. Helps promote digestion
Fenugreek is known to help with digestive issues such as an upset stomach, constipation or indigestion. Since fenugreek is rich in fiber, the water-soluble fiber helps relieve constipation .

The water-soluble fiber in fenugreek helps relieve constipation. It also promotes better digestion and is helpful in dealing with inflammatory conditions such as ulcerative colitis .

3. Helps fight heart disease and lowers cholesterol
Fenugreek helps lower cholesterol levels, especially LDL cholesterol and triglycerides, while keeping HDL (good cholesterol) high.

Currently, there are only a few studies that show the effectiveness of fenugreek in lowering cholesterol and triglycerides. Findings showed that total cholesterol was reduced by up to 16 percent, LDL was reduced by 10-16 percent, and triglycerides were also reduced. HDL (the good cholesterol) even increased by up to 11 percent in some studies.

4. Reduces inflammation
Internally, fenugreek helps with inflammation in the body for a wide range of conditions, including mouth ulcers, bronchitis, coughs, arthritis, kidney problems, and even skin infections. It is known to break down mucus in the body, making it good for colds, coughs, and bronchitis. It is also particularly helpful in reducing swelling and inflammation related to arthritis.

Externally, fenugreek helps heal inflammations , such as pain and swelling in the muscles or lymph nodes, wounds, eczema and skin rashes.

5. Increases libido in men
Fenugreek works in men to relieve erectile dysfunction, increase sexual arousal, and maintain healthy testosterone levels. A study published in *Phytotherapy Research* examined 60 men between the ages of 25 and 52 who took either a placebo or 600 milligrams of fenugreek extract as a supplement per day for six weeks. The participants noted their results and reported that the fenugreek dietary supplement had a positive effect on their libido.

6. Promotes milk production during breastfeeding
Fenugreek also helps breastfeeding women increase their milk production. Fenugreek works as a galactagogue. Galactagogues are substances that help increase milk production. It stimulates the milk ducts and can increase milk production within 24 hours. Several journals , such as *Complementary & Alternative Medicine, the Annals of Pharmacotherapy, Journal of Pharmacy and Pharmaceutical Sciences*, and *Veterinary Medicine International*, have published studies on the benefits of fenugreek and breastfeeding.

7. Helps with eating disorders

Fenugreek has been shown to increase appetite in people with eating disorders or other health conditions where appetite is a problem. A study published in *Pharmacology Biochemistry and Behavior* found that subjects had a renewed desire to eat and that fenugreek significantly increased food intake.

For people with anorexia, it's recommended to take 250 to 500 milligrams of fenugreek up to three times a day, according to the *University of Maryland Medical Center*. However, it may be unsafe for children, so as with any medication or natural treatment, consult your doctor first.

8. Improvement of sports performance
Fenugreek actually improves body composition, muscle strength, endurance, and anaerobic capacity, according to the *Journal of Sports Science and Medicine*. The study shows the positive effects of combined creatine and fenugreek extract supplementation on strength and body composition in men.

The creatine/fenugreek group showed significant increases in lean body mass, bench press and leg press strength. The study concluded that creatine combined with fenugreek extract supplementation had a significant effect on upper body strength and body composition.

Using fenugreek with creatine supplementation may be effective in eliminating the need for excessive amounts of simple carbohydrates to enhance athletic performance.

9. Tastes great in food

Fenugreek is often added as an ingredient in spice blends such as curry spices for Indian dishes. Oddly enough, it is also used as a flavoring for maple syrup and is often used in food, beverages, and tobacco as a flavoring. The leaves of the plant can be used in salads, and the dried leaves can also be used as a flavoring.

Precautions for fenugreek

Fenugreek can have an effect on the nerves, especially the sciatic nerve. Too much of it can even cause you to lose feeling in your nerves or make your muscles feel weak.

Some people have reported that their bodies smelled like maple syrup after prolonged use.

Fenugreek can cause allergic reactions. Talk to your doctor about any food allergies before adding fenugreek to your diet. The fiber in fenugreek can also make it harder for your body to absorb medications that are taken by mouth. Do not take fenugreek within a few hours of taking these types of medications. When taken in large doses, side effects can include gas and bloating. Fenugreek can also interact with several medications, especially those for blood clotting disorders and diabetes medications. Talk to your doctor before taking fenugreek if you are taking these types of medications.

Fenugreek can be found in most health food stores, and dosages can range from 5 to 30 grams per day depending on the reason, but be sure to check with your doctor first.

Fenugreek used in cooking is generally considered safe.

Pregnant women should limit their use of fenugreek to only the amounts used in cooking, and avoid

fenugreek supplements, due to their potential to induce labor.

Stay tuned for more information about fenugreek, as there are many ongoing studies on its effectiveness as a powerful natural health aid.