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Fenugreek For Weight Loss 2024 – Benefits & Ways To Use
Updated on
- Written by Ellie Busby, MS, RDN
Medically reviewed by
Melissa Mitri, MS, RD
The Romans used to flavor their wine with fenugreek, but was it used to stay trim? Fenugreek – or Trigonella foenum-graecum – is one of many commonly used herbs for weight loss today. But with all the available herbs and superfoods for weight loss, does fenugreek make the cut?
Fenugreek seeds have strong curry and maple syrup aromas[1] due to a powerful compound called “sotolon,” which is also considered a marker of well-aged wine.[2] But there’s not much strong clinical evidence for fenugreek’s weight loss benefits. Plus, it might increase the risk of some serious side effects.
So should you try fenugreek seeds for weight loss, or do the risks outweigh the benefits? Read on to find out.
Does Fenugreek Help With Weight Loss?
There’s some evidence that fenugreek seeds can help you[3] lose weight, especially if you have metabolic dysfunction such as insulin resistance or diabetes.
Scientists think the weight loss effects of fenugreek might be due to several “bioactive components”[4] in the seeds, which are compounds that have a demonstrated effect on the body.
The most important bioactive compounds in fenugreek seem to be
- Diosgenin, a natural steroid hormone
- 4-hydroxy isoleucine, an amino acid with anti-diabetic properties
- Dietary fiber
These (and other) fenugreek compounds work in different ways to aid weight management, from suppressing appetite to inhibiting fat accumulation.
How Can Fenugreek Help With Weight Loss?
Appetite Suppressant
Fenugreek has some intriguing effects on short-term appetite and satiety. A recent study reported that, out of many potential herbal medicines, fenugreek was one of four herbs able to significantly reduce appetite.[5]
We don’t know why fenugreek has this effect, but it could be due to the dietary fiber content. One study found that adding eight grams of fenugreek fiber to breakfast significantly increased feelings of fullness[6] and reduced calorie intake at lunch.
However, consuming fenugreek without fiber also seems to work – to some extent. Another study shows that drinking fenugreek tea (meaning no fiber was consumed) before lunch reduced perceived hunger levels in overweight women,[7] but didn’t reduce actual calorie intake compared to a placebo.
So, although fenugreek seems to reduce hunger levels, we don’t know whether these effects lead to significant weight loss.
Reduced Dietary Fat Intake
If you tend to overeat fatty foods, this one is for you.
One study gave participants a daily fenugreek seed supplement for two weeks with surprising results – those who took a high-dose fenugreek seed supplement ate significantly less fat.[8]
Fat is the most calorie-dense macronutrient so it’s no surprise that those taking fenugreek also ate fewer calories overall. While the study didn’t go long enough to assess weight loss, these findings suggest that supplementing fenugreek long-term might support healthy weight management.
But fenugreek doesn’t just affect fat intake – it seems to affect fat metabolism, too. Other studies show that fenugreek inhibits fat accumulation[9] in the body, reduces blood fat levels,[10] and increases high-density lipoproteins[11] (i.e., HDL or “good” cholesterol). However, these effects haven’t been directly associated with weight loss.
Blood Sugar Balancing
Blood sugar highs and lows can lead to increased snacking and, usually, weight gain. Managing your blood sugar balance is a high priority if you want to lose weight.
Studies show that fenugreek has blood sugar-balancing effects,[12] especially in those with type 2 diabetes. Although the study didn’t report on weight loss, we know that balancing blood sugar can indirectly help with sustainable weight management.
In another study, participants eating two chapatis (a type of Indian flatbread with fenugreek seeds) per day for 12 weeks had significantly lower HbA1c levels,[13] which is a marker of insulin resistance, belly fat, and body weight. However, there was no control group to compare results to.
Protection From Oxidative Damage
A high-fat diet can trigger inflammation and oxidative damage, eventually leading to metabolic syndrome and issues with weight management. Metabolic syndrome can also trigger leptin resistance – a resistance of the “satiety hormone” that makes us full – leading to increased food intake.
One study put mice on a high-fat diet – resulting in higher inflammation, leptin levels, and weight gain – then gave them fenugreek seed extract. The mice on fenugreek had significantly lower inflammation markers, leptin levels, and body fat,[14] suggesting that fenugreek works as an anti-inflammatory and can even protect you from some of the metabolic damage caused by an unhealthy, high-fat diet.
Does Fenugreek Cause Weight Gain?
After all the research on fenugreek for weight loss, you might find it strange to learn that there are also examples of fenugreek being used to promote weight gain.
Moroccan Saharawi women use fenugreek for weight gain[15] during a period of “fattening,” where they overeat for at least 40 days. In their culture, fenugreek is considered an appetite enhancer, although there’s no evidence to support this claim.
Secondly, breastfeeding mothers also use fenugreek to increase breast milk production, and studies show that infants fed by fenugreek-supplemented mothers gain weight more quickly.[16]
However, there’s no evidence that consuming fenugreek as fenugreek seeds, fenugreek tea, or even fenugreek powder leads to weight gain in adults.
How To Use Fenugreek For Weight Loss?
Fenugreek is commonly used as a herb or spice to flavor curries and other dishes or as a fenugreek extract supplement.
In Ayurvedic medicine, many drink fenugreek tea or herb-infused fenugreek water for weight loss and other health benefits. You can make fenugreek – or “methi” – water by soaking a tablespoon or two of fenugreek seeds in water overnight.
How Much Fenugreek Should I Take For Weight Loss?
There’s no specific recommended dose of fenugreek because every supplement formulation is different. It also depends on the health outcome you’re looking for.
If using whole fenugreek seeds, doses of one to five grams per day seem optimal. One tablespoon of fenugreek seeds[17] is around 11 grams. However, doses of fenugreek[18] used in studies vary greatly, with studies on diabetes management using up to 100 grams of fenugreek powder[19] daily.
High doses of fenugreek might be harmful to some people, so it’s best to check with your healthcare provider before starting a fenugreek supplement – or any other herbal supplement for weight loss, for that matter.
Other Health Benefits Of Fenugreek
Weight loss isn’t the only potential benefit of fenugreek. Some other health benefits of fenugreek include:
Diabetes Management
Studies show that fenugreek can increase insulin sensitivity and lower blood glucose and HbA1c levels. Fenugreek even reduces blood glucose levels in animal models of type 1 diabetes,[20] suggesting it has other blood-sugar balancing effects that are unrelated to insulin.
Breast Milk Production
Studies suggest that fenugreek can increase breast milk[21] production, which is helpful for women who aren’t producing enough breast milk.
Anti-Inflammatory Properties
Fenugreek seeds are a source of plant polyphenols,[22] which have anti-inflammatory properties. Studies show that supplementing fenugreek can lower inflammation[23] levels in those following a high-fat diet.
A Source Of Essential Micronutrients
Fenugreek seeds are a good source of some essential micronutrients,[17] such as iron and magnesium. One tablespoon of fenugreek seeds can provide 20% of the recommended daily allowance, or RDA, of iron and 5% of the RDA of magnesium.
Promoting Hair Growth
One study suggests that fenugreek can promote hair growth.[24] This could be due to the iron content and its anti-inflammatory properties.[25]
Reducing Heartburn
Fenugreek fiber supplements might also reduce heartburn[26] similar to over-the-counter medications such as antacids. In this study, the fenugreek supplement was taken 30 minutes before each meal.
Lowering Cholesterol Levels
Finally, multiple studies suggest that fenugreek has the potential to lower cholesterol levels[27] – especially low-density lipoprotein levels, also known as LDL or “bad” cholesterol.
Safety And Side Effects
Despite fenugreek’s potential use for weight loss and other health benefits, studies suggest that high doses of fenugreek can have multiple adverse effects on health to be cautious of.
Low Blood Sugar
Fenugreek seems to reduce blood sugar by increasing insulin levels.[28] This sounds like a good thing, but one study showed that very high doses (20 milligrams per kilogram of body weight) of fenugreek could trigger extremely low blood sugar levels,[29] which might increase the risk of hypoglycemia in those with diabetes.
Infertility
Fenugreek is a popular supplement to treat erectile dysfunction[30] and a few older studies suggest fenugreek might increase libido.[31]
However, it might also be toxic to sperm. A few animal studies suggest that high doses of fenugreek might cause infertility[32] in men (and women) due to oxidative stress and DNA damage.
Adverse Pregnancy Effects
Animal studies have indicated that high doses of fenugreek might be linked to birth defects,[32] so it’s best to avoid supplementing high doses of fenugreek during pregnancy. The amount of fenugreek used in food is considered safe.
Allergic Cross-Reaction
You should avoid fenugreek supplements if you have asthma or you’re allergic to peanuts or chickpeas[32] because of potential cross-reactions.
Liver Toxicity
One case study reports a woman with acute liver injury from taking fenugreek[33] supplements.
Hormone-Sensitive Cancer Progression
Fenugreek can mimic estrogen,[1] so it’s recommended to avoid supplementing high doses if you have hormone-sensitive cancer, such as some types of breast cancer.
Digestive Symptoms
Fenugreek might cause nausea or diarrhea at high doses.
The Bottom Line
There’s some evidence for the effects of fenugreek on weight loss, but we need more clinical evidence before recommending fenugreek as an effective weight-loss supplement.
Also, there’s some evidence that taking high doses of fenugreek can have adverse health effects for some people. Always consult your healthcare provider before taking a herbal supplement for weight loss.
+ 33 sources
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- Pereira, V., Leça, J.M., Gaspar, J.M., Pereira, A.C. and Marques, J.C. (2018). Rapid Determination of Sotolon in Fortified Wines Using a Miniaturized Liquid-Liquid Extraction Followed by LC-MS/MS Analysis. Journal of Analytical Methods in Chemistry, [online] 2018, pp.1–7. doi:10.1155/2018/4393040.
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Written by:
Ellie Busby, MS, RDN
Medically reviewed by:
Medically reviewed by:
