A seed spice; 4-hydroxyisoleucine is one of its active compounds.
Why it’s used: Traditionally used to support normal blood sugar and male vitality.
Fenugreek, Trigonella foenum-graecum, is a small annual plant in the pea family, grown across India, the Middle East, North Africa and the Mediterranean. Its hard, golden-brown seeds have a distinctive maple-like aroma, and its leaves are eaten as a herb, known in Indian cooking as methi.
The seeds are a staple spice in curries, spice blends and breads, and fenugreek has a long history in Ayurvedic, Middle Eastern and traditional Chinese practice. It is traditionally used to support normal blood sugar and male vitality. The seeds are rich in soluble fibre and contain compounds of interest such as the amino acid 4-hydroxyisoleucine and saponins called furostanols. Researchers have studied fenugreek in a range of small trials, but many were not high quality and it has no authorised health claim.
On labels you will see fenugreek seed powder, Trigonella foenum-graecum seed extract, or branded extracts standardised to saponins or 4-hydroxyisoleucine. Seed powder and concentrated extracts are quite different, so check which one a product uses.
3 findings behind this ingredient. Hover a card for the detail and the source.
A meta-analysis of 26 randomised controlled trials found significant reductions in fasting blood glucose, 2-hour post-meal glucose, HbA1c and insulin; the effect on HOMA-IR was not significant.
A meta-analysis of 10 randomised controlled trials (706 participants) found lower fasting glucose, 2-hour glucose, HbA1c, total cholesterol and triglycerides, with no liver or kidney toxicity.
A meta-analysis pooled four randomised clinical trials comparing fenugreek extract with a control and found a significant effect on serum total testosterone in men.
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Not in supplement amounts. NCCIH says fenugreek is not safe during pregnancy in amounts greater than those found in food, as it has been linked to birth defects. Normal cooking amounts are a different matter, but avoid supplements while pregnant.
Yes. Fenugreek is a legume, so people allergic to peanuts, chickpeas or other legumes may also react to it. Allergic reactions can sometimes be serious. If you have a legume allergy, avoid fenugreek unless your doctor advises otherwise.
It may. NCCIH notes research suggesting fenugreek may lower blood sugar in people with type 2 diabetes, although many studies were not high quality, and large amounts could lower it too far. If you take diabetes medicines, check with your GP or pharmacist first.
Videos from doctors, research scientists and registered dietitians, for general education. They are independent of Nutra Formulations, do not refer to our products and are not medical advice for you.
Fenugreek Benefits for Sexual Function, Painful Periods and Milk Production
Dr Michael Greger, MD, FACLM · NutritionFacts.org on YouTube
Information only, not medical advice. If you take medication, are pregnant or breastfeeding, speak to your GP or pharmacist first.
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