Fenugreek – a versatile spice as an ingredient and dietary supplement

Fenugreek is a plant with a wide range of health-promoting properties. The seeds contain active compounds such as saponins, alkaloids, and diosgenin (a phytoestrogen), which can promote digestion, regulate blood sugar, and have anti-inflammatory effects. It is consumed as seeds, powder, capsules, or tea.

1. Fenugreek seeds – Use in spice blends and dietary supplements

Fenugreek (Trigonella foenum-graecum) is a plant whose seeds have long been valued in various cultures for their health-promoting properties. Fenugreek seeds contain a variety of active ingredients responsible for its medicinal properties.

Its main active ingredients are saponins, alkaloids, flavonoids, proteins, and vitamins such as vitamins A, C, and B vitamins (especially B3 and B6). However, the most notable element in these seeds is the phytoestrogen they contain, called diosgenin, which is similar to the hormone estrogen and may provide various health benefits.

This dried spice is traditionally used to promote digestive health . It may support blood sugar control, which is especially beneficial for people with diabetes. It is also believed to have a positive effect on increasing milk production in breastfeeding mothers. Fenugreek is also valued for its possible anti-inflammatory, antioxidant, and cholesterol-lowering effects .

The seeds can be used in various forms, including roasted as a spice, ground into powder, in capsules, or as a tea. The dosage depends on the type of product. For seeds, the recommended daily dose is approximately 5-30 grams. For powder or capsules, the usual dosage is between 500 mg and 1500 mg per day. Fenugreek tea is prepared by steeping seeds in hot water and can be consumed several times a day.

Fenugreek should not be taken in large quantities, as this can cause stomach upset. Fenugreek seeds are not recommended during pregnancy, as their constituents can stimulate labor . Pregnant women should consult their gynecologist before taking them. People taking blood-thinning medications should avoid fenugreek, as it can affect blood clotting.

2. What active ingredients are contained in fenugreek seeds?

Fenugreek seeds contain a variety of active ingredients responsible for their health-promoting properties. The main components include saponins, alkaloids, flavonoids, proteins, and various vitamins.

Saponins: These bioactive compounds have anti-inflammatory effects and can promote digestion. They also have potential antioxidant and cholesterol-lowering properties.

Alkaloids: Fenugreek contains alkaloids such as trigonelline, which has antioxidant properties and imparts a bitter taste. Trigonelline may also have beneficial effects on blood sugar levels.

Flavonoids: These phytochemicals act as antioxidants and may have anti-inflammatory effects. They play a role in promoting overall health and well-being.

Proteins: Fenugreek seeds contain a significant amount of proteins, which are essential for the body. These proteins can contribute to muscle health and cell growth.

Vitamins: Fenugreek is rich in various vitamins, including vitamins A, C, and B vitamins such as niacin (B3) and pyridoxine (B6). These vitamins play a crucial role in metabolism and support the immune system.

A prominent active ingredient in fenugreek seeds is diosgenin, a phytoestrogen structurally similar to human estrogen. Diosgenin may have potentially beneficial effects on women's health, particularly on hormonal balance.

3. What are the effects of fenugreek?

The saponins in its seeds can promote digestion by stimulating the secretion of digestive enzymes. Fenugreek can therefore provide relief from digestive problems such as bloating, gas, and constipation .

Studies suggest that this plant may help regulate blood sugar levels . This is especially important for people with diabetes, as fenugreek may improve insulin action and promote glucose uptake.

The anti-inflammatory properties of flavonoids and saponins in fenugreek may help reduce inflammation in the body .

Fenugreek may also help lower cholesterol levels , which may reduce the risk of cardiovascular disease. This is attributed to its ability to reduce the absorption of cholesterol from food.

For breastfeeding mothers, fenugreek, for example, combined with fennel, can increase milk production and improve the quality of breast milk, which is also attributed to its hormonal effect.

The flavonoids also act as antioxidants and protect cells from damage caused by free radicals . This can help prevent cell damage and premature aging.

4. Use of fenugreek seeds: dosage forms, recommended intake and ingredients

How can fenugreek seeds be used? There are various dosage forms and daily intakes for individual use.

Dosage forms:

Spice: The seeds can be eaten raw or ground into powder.

Powder: Fenugreek powder can be mixed into smoothies, yogurt or water.

Capsules: Fenugreek is also available in capsules, which is a convenient way to take it.

Tea: Fenugreek seeds can also be used to make tea.

Dosage and daily intake:

Seeds: The recommended daily intake of fenugreek seeds is typically between 5-30 grams. You can consume the seeds whole or ground. A popular method is to soak the seeds in water overnight and drink them on an empty stomach in the morning.

Powder: If you use fenugreek powder, the usual dosage is about 500 mg to 1500 mg per day, divided into several servings.

Capsules : The dosage of fenugreek in capsules varies depending on the product. It is important to follow the manufacturer's instructions and not exceed the recommended daily dose.

Tea: To make fenugreek tea, steep about 1-2 teaspoons of fenugreek seeds in hot water. Drink the tea 1-3 times daily.

It's advisable to start with a low dosage and observe the effect before increasing the dosage. The optimal dosage may vary depending on individual health needs and goals.

5. What should you pay attention to when using it? Possible side effects

When using fenugreek, it is important to follow the recommended dosage depending on the dosage form and start with a low dose. People with legume allergies should exercise caution. Pregnant or breastfeeding women should seek medical advice before use. Potential interactions with other medications should also be considered. The quality and origin of the product are also important. Fenugreek should be considered as a supplement to a balanced diet.

6. Frequently Asked Questions (Women, Breastfeeding, Hair & more)

What is the effect of fenugreek on women?

General benefits: Fenugreek can promote general well-being due to its anti-inflammatory and antioxidant properties. It supports metabolism and can help regulate blood sugar levels. It also often has a positive effect on skin and hair.

Fenugreek may have hormonal effects in women , particularly through its influence on estrogen and prolactin. It is often used to support milk production during breastfeeding and may have a positive effect on hormone balance in menopausal symptoms. There is also evidence that it can increase libido and regulate the menstrual cycle.

Fenugreek and the pill: Women taking hormonal contraceptives such as the pill should be cautious, as fenugreek has a hormone-like effect on the body. It can potentially interfere with the effectiveness of the pill, so it's advisable to consult a doctor.

Breastfeeding: Fenugreek is known for its milk-promoting effects. Many breastfeeding women use fenugreek to stimulate milk production. Studies show that regular consumption of fenugreek can often significantly increase milk supply, as the herb has a natural phytoestrogenic effect.

How much fenugreek should I take while breastfeeding?

If you choose to take fenugreek to support milk production while breastfeeding, you should approach the dosage with caution. A typical dosage is approximately 500-1000 mg of powder or 1-2 teaspoons of fenugreek seeds per day. It's important to monitor your body's response and be aware of possible side effects.

When should I start taking fenugreek if I want to breastfeed?

It is recommended that you begin taking fenugreek only after giving birth and after consulting a qualified healthcare professional. You can usually start taking it once you have started breastfeeding and there are no health concerns. It is important to follow dosage recommendations and be aware of any potential effects on you and your baby.

Can fenugreek have side effects when breastfeeding?

Fenugreek can have side effects during breastfeeding, especially when taken in large quantities. Possible side effects may include gastrointestinal disturbances such as bloating, diarrhea, or abdominal pain. Some women also report a bitter taste in their breast milk after taking it.

Additionally, fenugreek may interfere with the effectiveness of certain medications, particularly blood sugar-lowering or blood-thinning medications. It's important to consult your doctor or midwife before taking fenugreek while breastfeeding to discuss potential risks and interactions.

What active ingredients are in fenugreek?

Fenugreek contains saponins to aid digestion, alkaloids such as trigonelline to regulate blood sugar, flavonoids as antioxidants, diosgenin for hormonal health, and vitamins and minerals. These active ingredients support digestion, blood sugar regulation, anti-inflammatory effects, and other health benefits.

Does fenugreek help against hair loss?

Fenugreek may help combat hair loss because its ingredients, such as saponins, promote scalp circulation, proteins strengthen hair, and antioxidants protect hair follicles. It can promote hair growth and reduce hair loss, but individual response varies.

Can you take fenugreek for increased fertility?

Fenugreek is traditionally associated with positive effects on fertility and the desire to conceive . Thanks to its natural phytoestrogens such as diosgenin, it can support hormone balance and regulate the menstrual cycle. Fenugreek is particularly popular among women who are trying to conceive and promote hormonal balance. However, medical advice should be sought before use, especially if you have existing fertility problems or are pregnant, to clarify potential risks.

Does fenugreek have an effect on sexuality?

Fenugreek can have a positive effect on sexuality by increasing testosterone levels, boosting libido, and promoting blood flow, which can particularly affect erectile function in men. It also supports hormonal balance in women and can increase general well-being and energy. The saponins it contains, especially diosgenin, play an important role in this, as they serve as precursors to sex hormones. Regular use over several weeks may be necessary to achieve noticeable effects.

Which spices should you combine with fenugreek?

Fenugreek combines well with various spices to enhance its flavor. Cumin, with its slightly bitter aroma, blends well, especially in Middle Eastern dishes. Coriander adds a fresh, citrusy note, while turmeric adds color and spice. Garlic and ginger complement fenugreek's savory flavor, while chili can add a pleasant heat. Roasted fenugreek is excellent in curries, salads, stews, soups, rice dishes, or as a spice in bread or yogurt dips.

What effect does fenugreek have on hair?

Fenugreek can have positive effects on hair. The saponins it contains promote blood circulation in the scalp, which can support hair growth. Proteins strengthen the hair, while antioxidants protect the hair follicles from damage. Fenugreek can therefore reduce hair loss and make hair appear stronger and healthier.

7. Conclusion

Fenugreek is a versatile plant with a range of health benefits, particularly for women. The seeds contain valuable compounds such as saponins, alkaloids, and the phytoestrogen diosgenin, which, among other things, can promote digestion, regulate blood sugar levels, and have anti-inflammatory effects. Despite its beneficial effects, fenugreek should be used with caution and in appropriate dosages, especially during pregnancy and when taking medication. Professional advice is recommended before use.

References

Visuvanathan T, Than LTL, Stanslas J, Chew SY, Vellasamy S. Revisiting Trigonella foenum-graecum L.: Pharmacology and Therapeutic Potentialities. Plants (Basel). 2022;11(11):1450. Published 2022 May 29. doi:10.3390/plants11111450

El Bairi K, Ouzir M, Agnieszka N, Khalki L. Anticancer potential of Trigonella foenum graecum: Cellular and molecular targets. Biomed Pharmacother. 2017;90:479-491. doi:10.1016/j.biopha.2017.03.071

Nagulapalli Venkata KC, Swaroop A, Bagchi D, Bishayee A. A small plant with big benefits: Fenugreek (Trigonella foenum-graecum Linn.) for disease prevention and health promotion. Mol Nutr Food Res. 2017;61(6):10.1002/mnfr.201600950. doi:10.1002/mnfr.201600950