5 Best Fenugreek Supplements 2024, According To A Nutritionist

Chelsea Rae Bourgeois

Updated on - Written by
Medically reviewed by Kathy Shattler, MS, RDN

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Nutricost Fenugreek

Nutricost Fenugreek

  • Third-party tested.
  • 60-day money-back guarantee.
  • Gluten-free, non-GMO.

NutriGold Fenugreek Gold

NutriGold Fenugreek Gold

  • Organic, Non-GMO.
  • Vegan-friendly. 
  • Third-party tested.

Bulk Supplements Fenugreek Powder

Bulk Supplements Fenugreek Powder

  • Third-party tested.
  • Easy to mix with foods and smoothies.
  • Affordable.

Fenugreek[1] has been an influential herb in Ayurvedic medicine for many years. For centuries, people have used it to promote lactation in breastfeeding women, along with many other possible benefits. Many people continue to rely on the herb for its other purported health benefits. 

The fenugreek seed can be used in medicine, essential oil, food, and beverages. It is commonly used in different spice blends for many delicious Indian dishes. However, if you want to increase your fenugreek intake, you might be shopping for one of the best fenugreek supplements on the market.

This article will discuss the purported benefits of fenugreek, the best brand options, and possible side effects so that you can choose the best fenugreek supplement for your needs.  

5 Best Fenugreek Supplements On The Market In (June. 2024)

What Is Fenugreek?

The fenugreek plant, or Trigonella foenum-graecum, is an herb similar to clover native to the Mediterranean region, Asia, and Europe. The fenugreek seed is known for its maple syrup-like taste and its use in medicines and food. It’s often used in spice blends and as a flavoring agent in different dishes and beverages, and some people include it in their essential oil recipes. 

Traditionally, fenugreek has been used as alternative medicine in North Africa, southern Europe, and Asia for diabetes and to increase the milk supply of breastfeeding mothers. Today, people continue to use the herb for diabetes and to increase breast milk production, but it’s also used for menstrual cramps, enlarged prostate, obesity, high cholesterol, and more.

Unfortunately, there is limited research to support the purported health benefits of fenugreek, so fenugreek supplements, whether in powder or capsule form, should be consumed under the guidance of your healthcare provider. 

Benefits Of Fenugreek

While there is still a need for more scientific research, it’s believed that fenugreek may offer many potential health benefits. For example, the natural herb may:

Support Lactation And Increase Milk Production

Research suggests that fenugreek may have a galactagogue effect that can help increase milk supply in breastfeeding mothers. In addition, many lactation teas contain a concentrated blend of herbs, like blessed thistle and fenugreek, that help increase milk production.

Despite the long history of use, evidence[2] from a qualitative study suggests that the effects may be more psychological in humans. Still, animal studies indicate[3] that fenugreek may work by increasing your insulin and oxytocin secretion.

Boost Testosterone Levels

A 2018 randomized controlled pilot study[4] examined the effects of twice-daily fenugreek supplementation on testosterone levels. Participants in the experimental group were given 300 milligrams of fenugreek twice daily for eight weeks, which helped to significantly increase testosterone when combined with resistance training. 

Help Control Diabetes And Blood Sugar Levels

Fenugreek may help certain metabolic conditions, including diabetes. For example, a 2015 study published in the Journal of Diabetes and Metabolic Disorders[5] found that subjects who received five grams of fenugreek twice daily before meals had a lower conversion rate to type 2 diabetes.

Additionally, fenugreek supplements may benefit those already living with type 2 diabetes. For instance, a 2019 clinical trial[6] found that people with type 2 diabetes who took five grams of fenugreek seed powder twice daily for two months experienced a reduction in fasting glucose levels, hemoglobin A1c, and belly fat. 

Help With Appetite Control

Some studies have found that fenugreek can be helpful with appetite control. For example, a 2015 study[7] examined its effects on subjective appetite and found that overweight participants who consumed fenugreek tea experienced feelings of fullness and were less likely to consume food afterward.

Improve Cholesterol Levels

Current research[8] has found that fenugreek supplementation can improve lipid parameters in adults. However, more scientific research is needed to confirm such results. 

Have Anti-Inflammatory Effects

While more research is needed on human subjects, at least one animal study[9] has shown that fenugreek seed powder has anti-inflammatory effects.

5 Best Fenugreek Supplements In 2024

Nutricost Fenugreek

Nutricost manufactures a wide range of dietary supplements. Its fenugreek capsules provide 1,350 milligrams per serving and are one of the more affordable options on the market today.

  • Third-party tested.
  • 60-day money-back guarantee.
  • Gluten-free, non-GMO.
  • Not vegan-friendly.
  • Lab results are not available online.

Nutricost markets its fenugreek capsules as a way to boost libido and support lactation or breast milk production. It may also improve blood sugar levels, reduce menstrual pain and symptoms of menopause, and lower cholesterol. Every serving of Nutricost’s Fenugreek supplement provides 1,350 milligrams of fenugreek seed powder. 

While the fenugreek capsules are gluten-free and made without genetically modified organisms or non-GMO, they are not vegan-friendly. The company’s website does not mention how many doses you should take daily, but the bottle comes with 240 capsules or 120 servings.

The dietary supplement undergoes independent, third-party testing by accredited laboratories. However, the lab results are not readily available for customers online.  

Each serving of Nutricost’s Fenugreek supplement costs less than $0.15, and you can set up a delivery subscription for additional cost savings. Additionally, if you aren’t happy with your purchase, Nutricost offers a 60-day money-back guarantee. 

NutriGold Fenugreek Gold

NutriGold aims to provide high-quality products sourced and manufactured sustainably, and Fenugreek Gold is no exception. The organic capsules provide a high dose of quality fenugreek.

  • Organic, non-GMO.
  • Vegan-friendly. 
  • Third-party tested.
  • Cost per serving.
  • High-potency.

NutriGold recommends taking one of its capsules one to two times daily unless otherwise directed by your healthcare professional. Just one capsule provides 750 milligrams of organic fenugreek to be taken one to two times daily, a highly-potent dose compared to other brands of fenugreek capsules.

NutriGold’s Fenugreek Gold capsules are certified organic, non-GMO, vegan-friendly, and made without chemical additives. Also, the capsules are free of most major allergens. 

NutriGold uses a third party to test its products for heavy metal contamination, microbial content, allergens, and GMOs, including its Fenugreek Gold capsules. You can view the company’s certificates of analysis and third-party certifications on its independent website.  

The supplement company recommends talking with your doctor if you are pregnant, breastfeeding, or taking any medications before taking its fenugreek capsules. 

At approximately $0.23 per capsule, it is more expensive than other brands in the fenugreek market. However, the fenugreek capsules are highly concentrated, so it may balance out.

Bulk Supplements Fenugreek Powder

If you’re considering taking fenugreek but don’t care for capsules or pills, Bulk Supplement’s Fenugreek Powder might be the right choice for you.

  • Third-party tested.
  • Easy to mix with foods and smoothies.
  • Affordable.
  • Unable to know the exact amount consumed. 

Bulk Supplements is well-known for the quality of products it sells, including its Fenugreek Powder. Bulk Supplements advertises its fenugreek product as a way to increase testosterone, boost libido, fight inflammation, lower blood sugar, and support cardiovascular health. The company even suggests that the herbal supplement can help promote recovery after aerobic exercise

The company recommends one to three servings daily, which you can mix into foods or smoothies.

It’s important to note that, unfortunately, since the supplement is in powder form, you cannot know the exact amount of fenugreek you consume with each serving unless you weigh it on a scale. 

The product is manufactured in a Good Manufacturing Practice-certified or cGMP facility and third-party tested. However, the lab results are not readily available to customers online.

At less than $0.13 per serving, this fenugreek seed powder is more affordable than many of the fenugreek capsules available today. However, Bulk Supplements offers a fair return policy, allowing returns within 30 days from purchase.

NOW Fenugreek 500 mg Veg Capsules

NOW is well-known for its wide variety of nutrition supplements, including its fenugreek capsules. NOW offers a low-dose fenugreek capsule to help promote lactation, among other potential benefits.

  • Easily adjustable dose.
  • Vegan-friendly.
  • Organic.
  • Gluten-free, non-GMO.
  • Not always in stock. 

NOW’s fenugreek capsules allow customers to easily adjust their doses as each capsule contains only 500 milligrams of organic fenugreek seed. While NOW recommends taking two capsules one to three times daily, you may choose to take one capsule instead. 

This supplement is gluten-free, non-GMO, and vegan-friendly, but pregnant women should not consume the capsules. Additionally, NOW recommends that nursing mothers, those taking medication, and those living with a medical condition talk with their doctor before taking the fenugreek capsules. 

While each serving of two capsules costs less than $0.18, the product is, unfortunately, not always in stock online.  

Nature’s Way Fenugreek Seed

If you need help increasing breast milk production, Nature’s Way Fenugreek Seed may be an appropriate dietary supplement to add to your routine. Just two capsules provide 1,220 milligrams of the herb.

  • Vegan-friendly.
  • Dairy-free. 
  • Bulk discounts are available.
  • Not third-party tested.
  • Cost.

Nature’s Way markets its fenugreek seed supplement to breastfeeding women as a lactation support supplement. However, it can also be taken for digestive support, meaning men and other women may also benefit from its use. 

Nature’s Way recommends that users, including nursing mothers, take two capsules either two or three times daily.  

However, Nature’s Way warns against using this herbal supplement if you are pregnant or trying to become pregnant, and the company recommends getting your doctor’s approval if you are nursing. You should also discuss the supplement with your healthcare provider if you have diabetes or take any medications. 

When purchased in the smallest container available, each dose is less than $0.25. However, you can buy in bulk sizes for additional cost savings. 

Unfortunately, the fenugreek capsules are not tested by an independent third party. They are, however, tested in Nature’s Way’s on-site lab.

How We Selected Our Picks

Not all fenugreek products are created equal. Therefore, we looked at many different supplements, and here’s how we selected our picks:

Fenugreek Content

The best fenugreek supplements can vary significantly regarding the fenugreek provided per serving. If you are sensitive to the herb, consider a supplement with a low dose of fenugreek. If you need a higher potency, choose a product with more fenugreek per capsule or scoop of powder.

Third-Party Testing

Regarding the safety and quality of health and wellness supplements, it’s best to choose products that an independent third party has tested. Some companies will post their certificates of analysis on their websites so that customers can make their purchases with peace of mind.

Price Per Serving

The cost per serving may be the deciding factor when comparing fenugreek supplements. Some products cost less than $0.13 per serving, while others may cost almost double that. If you’re choosing between two products, consider the impact the daily supplement will have on your budget. 

How To Take Fenugreek Supplements 

People rely on fenugreek for many different reasons. For example, you may wonder, “How many fenugreek pills should I take to support breast milk production?” Or maybe you’re wondering, “How much fenugreek should I take for weight loss?” 

Unfortunately, there hasn’t been enough research to determine a standardized recommended dosage for the daily use of fenugreek. One to six grams daily[10] is typically used to increase milk supply, while 25 grams daily may lower cholesterol and blood sugar. However, it’s important to remember that high doses may also dangerously interact with medications.

The amount of fenugreek you should take daily depends on several factors, including your age, weight, and medical history. Only your doctor can tell you precisely how much fenugreek you should take daily. 

No matter why you take fenugreek supplements, always follow the recommended dosage on the product’s label unless otherwise directed by your doctor. 

Potential Side Effects

Fenugreek is generally considered safe when consumed in the amounts commonly found in food. However, even though it seems like an all-natural way to promote lactation and support other areas of overall health, it can still present potential side effects.

Possible side effects may include[11] symptoms of severe low blood sugar, extreme weakness, confusion, sweating, fast heart rate, fainting, seizures, unusual bruising or bleeding, diarrhea, nausea, and other digestive issues. Users may also experience[1] dizziness and headaches. 

Cases of liver toxicity have also been reported in people taking fenugreek with or without other herbs. 

Final Thought

If you want to boost your fenugreek intake, you might consider a fenugreek supplement. The fenugreek plant has a long history in the world of alternative medicine as an all-natural way to support many aspects of health. For example, fenugreek seed extract has been used to manage diabetes and increase milk production. 

Today, some of the best fenugreek supplements offer potential benefits ranging from increased milk production in nursing mothers to improved cholesterol levels in others. Other overall health benefits may include increased testosterone, a boost in libido, and improved blood sugar control.

The seed extract is available in fenugreek capsules and powders, allowing customers to choose the product that best fits their needs. The seed extract will contain more soluble fibers as opposed to fenugreek tea.

While fenugreek is generally considered safe for adults in the amounts commonly found in foods, there is little research regarding its safety in supplemental form, especially long-term. Therefore, pregnant women and those living with diabetes should avoid using fenugreek products.

Additionally, you should discuss the supplement with your doctor if you have any medical conditions or take any medications to avoid potentially harmful medication interactions. And, of course, you should always talk with your doctor before starting a new supplement.

Frequently Asked Questions

What is the best form of fenugreek to take?

The best form of fenugreek to take is the one you can consistently take as recommended without suffering severe side effects. Whether it’s fenugreek capsules or powder, find one your doctor approves, and you can tolerate taking as advised.

What is the best fenugreek supplement?

The best fenugreek dietary supplement will vary between customers based on individual needs. For example, nursing mothers may need a more adjustable dose to accommodate their breastfeeding needs. All in all, the best supplement is one that you can take as directed without significant side effects.

What happens if you take fenugreek every day?

If taking herbal galactagogues, like fenugreek, to support milk production, the results may be based on its perceived effectiveness. Still, supplementing with fenugreek daily may help increase breast milk production and libido, boost testosterone, improve menstrual cramps, and reduce high cholesterol, among other things.

Who should not take fenugreek?

Pregnant women, women trying to get pregnant, and those living with diabetes should not take fenugreek supplements. Additionally, nursing mothers and anyone taking medications should talk with their healthcare provider before taking any fenugreek supplements. 

What are the side effects of fenugreek?

Fenugreek supplements may cause diarrhea, nausea, and other digestive issues, among other side effects, noted above. Although not as common, they may also cause dizziness and headaches. Lastly, consistently taking a higher supplement dose may result in liver toxicity or a dangerous drop in blood sugar levels.   


+ 11 sources

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  1. NCCIH. (2019). Fenugreek. [online] Available at: https://www.nccih.nih.gov/health/fenugreek
  2. Sim, T., Hattingh, H., Sherriff, J. and Tee, L. (2015). The Use, Perceived Effectiveness and Safety of Herbal Galactagogues During Breastfeeding: A Qualitative Study. International Journal of Environmental Research and Public Health, [online] 12(9), pp.11050–11071. doi:https://doi.org/10.3390/ijerph120911050.
  3. Sevrin, T., Boquien, C.-Y., Gandon, A., Grit, I., de Coppet, P., Darmaun, D. and Alexandre-Gouabau, M.-C. (2020). Fenugreek Stimulates the Expression of Genes Involved in Milk Synthesis and Milk Flow through Modulation of Insulin/GH/IGF-1 Axis and Oxytocin Secretion. Genes, [online] 11(10), p.1208. doi:https://doi.org/10.3390/genes11101208.
  4. Wankhede, S., Mohan, V. and Thakurdesai, P. (2016). Beneficial effects of fenugreek glycoside supplementation in male subjects during resistance training: A randomized controlled pilot study. Journal of Sport and Health Science, [online] 5(2), pp.176–182. doi:https://doi.org/10.1016/j.jshs.2014.09.005.
  5. Gaddam, A., Galla, C., Thummisetti, S., Marikanty, R.K., Palanisamy, U.D. and Rao, P.V. (2015). Role of Fenugreek in the prevention of type 2 diabetes mellitus in prediabetes. Journal of Diabetes & Metabolic Disorders, [online] 14(1). doi:https://doi.org/10.1186/s40200-015-0208-4.
  6. Hassani, S.S., Arezodar, F.F., Esmaeili, S.S. and Gholami-Fesharaki, M. (2019). Effect of Fenugreek Use on Fasting Blood Glucose, Glycosylated Hemoglobin, Body Mass Index, Waist Circumference, Blood Pressure and Quality of Life in Patients with Type 2 Diabetes Mellitus: A Randomized, Double-Blinded, Placebo-Controlled Clinical Trials. Galen Medical Journal, [online] 8, p.e1432. doi:https://doi.org/10.31661/gmj.v8i0.1432.
  7. Bae, J., Kim, J., Choue, R. and Lim, H. (2015). Fennel (Foeniculum vulgare) and Fenugreek (Trigonella foenum-graecum) Tea Drinking Suppresses Subjective Short-term Appetite in Overweight Women. Clinical Nutrition Research, [online] 4(3), p.168. doi:https://doi.org/10.7762/cnr.2015.4.3.168.
  8. Askarpour, M., Alami, F., Campbell, M.S., Venkatakrishnan, K., Hadi, A. and Ghaedi, E. (2020). Effect of fenugreek supplementation on blood lipids and body weight: A systematic review and meta-analysis of randomized controlled trials. Journal of Ethnopharmacology, [online] 253, p.112538. doi:https://doi.org/10.1016/j.jep.2019.112538.
  9. Pundarikakshudu, K., Shah, D., Panchal, A. and Bhavsar, G. (2016). Anti-inflammatory activity of fenugreek (Trigonella foenum-graecum Linn) seed petroleum ether extract. Indian Journal of Pharmacology, [online] 48(4), p.441. doi:https://doi.org/10.4103/0253-7613.186195.
  10. Anon, (2022). Fenugreek. [online] Available at: https://pubmed.ncbi.nlm.nih.gov/30000838/
  11. https://www.facebook.com/Drugscom (2023). Fenugreek Side Effects: Common, Severe, Long Term. [online] Drugs.com. Available at: https://www.drugs.com/sfx/fenugreek-side-effects.html
Chelsea Rae Bourgeois

Medically reviewed by:

Kathy Shattler

Chelsea Rae Bourgeois is a Registered Dietitian Nutritionist with a background in fitness and athletics. She has worked as a dietitian in the clinical setting for the past seven years, helping a wide variety of patients navigate their health through nutrition. She finds joy in sharing her passions through her freelance writing career with the hopes of helping people embrace their health and live their lives to the fullest.

Medically reviewed by:

Kathy Shattler

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