Fenugreek

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Fenugreek is a herb whose seeds are used as a spice and in herbal supplements, often as one ingredient in daily men's formulas. Our range is small and led by Animal Stak from Universal Nutrition, a multi-ingredient botanical pack. If you want fenugreek on its own, check the label of each product first.

Read the Fenugreek buying guide
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Fenugreek: buying guide

What fenugreek is

The US National Center for Complementary and Integrative Health (NCCIH) describes fenugreek seed as smelling and tasting like maple syrup. As a supplement it has been promoted for menstrual cramps and for breast milk supply, but NCCIH says the evidence for both is uncertain or of low quality.

Fenugreek in men's formulas

Fenugreek often appears alongside tribulus, maca and other herbs in products marketed for men's vitality. Be clear on what these can do: over-the-counter supplements contain no hormones, and evidence that they raise hormone levels in healthy people is limited. The US NIH Office of Dietary Supplements also says there is limited research on tribulus for strength or muscle mass. If you are concerned about your hormones, see your GP.

For drug-tested athletes, the Australian Institute of Sport (AIS) places tribulus and other testosterone boosters, and maca root powder, in Group D of its framework: banned or at high risk of contamination with substances that could lead to a positive test. Choose batch-tested products (for example HASTA or Informed Sport certified) and check with your sport.

How to compare products

  • Check how much fenugreek each serve provides, and whether it is seed powder or an extract.
  • In blends, look at every other ingredient too, as these often matter more for safety and drug testing than the fenugreek itself.
  • Prefer labels that list each ingredient amount over proprietary blends.

Safety

NCCIH says fenugreek is not safe in pregnancy in amounts greater than those found in food, as it has been linked to birth defects. It can cause allergic reactions, including serious ones, and side effects such as diarrhoea and nausea. Large doses can affect blood glucose, so talk to your doctor first if you take diabetes medicines or any other regular medication.

Popular picks at Supps247

  • Animal Stak: a botanical pack with fenugreek seed, tribulus, maca and stinging nettle, 21 packs per tub.

Related categories

Browse supplements for men, herbal products, maca and testosterone support.

Sources: NCCIH: Fenugreek; AIS Supplement Framework; NIH ODS: Dietary supplements for exercise and athletic performance.

Order online with Australia-wide delivery, free on orders of $100 or more, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane to compare products in person before you buy. Members can use our price match guarantee on full-priced items.

Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.

Fenugreek: questions and answers

Does fenugreek increase testosterone?
Over-the-counter supplements contain no hormones, and evidence that fenugreek or similar herbs raise hormone levels in healthy people is limited. NCCIH's fenugreek fact sheet does not list testosterone among its researched uses. If you are worried about low energy, libido or hormone levels, a GP can arrange proper testing rather than guessing with supplements.
Is fenugreek safe during pregnancy?
No, not as a supplement. NCCIH says fenugreek is not safe for use during pregnancy in amounts greater than those found in food, because it has been linked to birth defects in animals and people. Small amounts used as a spice in cooking are a different matter. Little is known about larger amounts while breastfeeding, so check with your doctor or midwife.
What are the side effects of fenugreek?
NCCIH lists diarrhoea, nausea and other digestive symptoms as possible side effects, and says fenugreek can cause allergic reactions, including serious ones, in some people. Large doses can affect blood glucose. Because herbs and medicines can interact, talk to your doctor or pharmacist before taking fenugreek if you take any regular medication, especially for diabetes.
Can drug-tested athletes take fenugreek blends?
Take extra care. The AIS places tribulus and other testosterone boosters, as well as maca root powder, in Group D of its supplement framework, meaning banned or at high risk of contamination with substances that could cause a positive test. Many fenugreek products are blends of exactly these herbs. Choose batch-tested products only, and check with your sport before using them.
What are the benefits of fenugreek, and does it work?
Fenugreek has a long history as a spice and herbal remedy, and Swanson notes it is traditionally used in Western herbal medicine to support healthy digestion. The research behind modern uses is thin. NCCIH says evidence on blood sugar in type 2 diabetes is mostly low quality, results for breast milk supply are mixed, the evidence for menstrual cramps is low quality, and research on other uses is too limited for conclusions. So keep expectations modest: fenugreek is not a proven performance or hormone supplement.
Does fenugreek lower blood sugar?
It might. NCCIH says fenugreek may help lower blood sugar in people with type 2 diabetes, but many of the studies were not of high quality, and there is not enough good evidence to call it useful for diabetes. Large doses may cause a harmful drop in blood sugar. That matters most if you already take diabetes medicines or insulin, because the effects could add up. Talk to your doctor or pharmacist before taking fenugreek alongside any blood sugar medicine, and never use it in place of the care your doctor has prescribed.
How much fenugreek should I take per day?
There is no established daily dose for fenugreek supplements, so follow your product label. NCCIH describes fenugreek as believed safe in the amounts found in food and possibly safe for adults in larger amounts, but it can cause digestive upset, and large doses may affect blood sugar. Check the milligrams per capsule and how many capsules make a serve: Nutricost Fenugreek, for example, provides 675 mg per capsule. Start at the low end of the label range, and do not take fenugreek supplements during pregnancy.
Is fenugreek suitable for women?
Some women use fenugreek while breastfeeding or for menstrual cramps, but NCCIH rates the evidence as mixed for milk supply and low quality for cramps, and little is known about larger amounts while breastfeeding. It is not safe as a supplement during pregnancy. Some fenugreek products are men's blends that add tribulus, maca or other herbs, so check you are buying a single-ingredient product such as Swanson Full Spectrum Fenugreek Seed. Talk to your doctor, midwife or a lactation consultant before starting.
What is the best fenugreek supplement in Australia, and can I buy it online?
For most people a single-ingredient fenugreek seed product is the simplest choice, because you know exactly what you are taking. Nutricost Fenugreek lists 675 mg per capsule in a 240-capsule bottle, and Swanson Full Spectrum Fenugreek Seed is a full spectrum seed product. Blends that pair fenugreek with tribulus fall into a category the AIS places in Group D, so drug-tested athletes should stick to batch-tested products. Order online for delivery across Australia, free on orders of $99.99 or more, or ask at any of our 18 stores using the store finder.

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