healthy woman

Fenugreek has been known worldwide as women's best friend, helping new mothers with breastfeeding and helping women lose weight and minimise menstrual pain.

Fenugreek powder is made by grounding the seeds of the plant into a powder. The powder can be added to foods in cooking and used in tea. There is even evidence of the Romans using it in wine.

If you're looking to join the thousands of women worldwide who use fenugreek daily for its benefits, read on to learn more.

Fenugreek benefits for females

Increase breast milk supply Studies suggest that fenugreek can start working in under 72 hours, and you should see an increase in milk production within a day.
Reduce belly fat The effect is almost immediate, so it's perfect to have a cup of fenugreek tea before and after a meal.
Minimise period pain Fenugreek is mildly anti-inflammatory and anti-spasmodic, which means it can help soothe period cramps
Blood sugar levels Fenugreek may also help stimulate the body to produce insulin in people with insulin deficiency.
Skin problems Fenugreek may help reduce dark spots and acne
Heartburn Fenugreek may help reduce acid reflux

Fenugreek can increase breast milk supply

Historically, the fenugreek plant was always used to help breastfeeding mothers.

Breastfeeding, although natural, is often more challenging than you might think. Due to a range of reasons, some new mums find it hard to produce enough milk to fully sustain their baby.

If you want to learn more about lactation-boosting teas, read:

Some synthetic medications can help stimulate the body to produce more milk, but fenugreek is one of the best options for mothers who want a more natural approach. Studies show that mothers who drink one cup of fenugreek powder tea per day can effectively double their milk production.

The nutrients in the fenugreek also help make the milk extra beneficial for babies meaning babies with mothers that drank fenugreek herbal tea gained more weight immediately after birth than other babies.

Another common breastfeeding problem is mastitis. Fenugreek seeds can be consumed orally and using the powder as a paste to help soothe mastitis breasts and encourage painless, regular milk production.

    Studies suggest that fenugreek can start working in under 72 hours, and you should see an increase in milk production within a day. The same research found that it is particularly effective for mothers who give birth early as it can help encourage milk to come in early as well.

    Can I have fenugreek every day?

    You can have fenugreek every day without experiencing any adverse effects. It is entirely natural, so it can be taken daily for the best health benefits. Although there is no evidence having more is harmful, most people recommend having no more than three teaspoons per day.


    One of the most significant uses of fenugreek throughout time is to help breastfeeding women. The plant can increase milk supply, and it is used to treat mastitis.

    Fenugreek can reduce belly fat

    Another great way to use fenugreek is to help with weight loss and dieting.

    In traditional herbal remedies, fenugreek has been proven to help men and women stay in shape. This is because the plant has appetite suppressant properties meaning that one cup of fenugreek tea can help prevent overeating and overindulgence. 


    As well as keeping your cravings in check and helping you stick to your diet, there is also some evidence that fenugreek can improve digestion. By helping to soothe digestive problems and encourage a healthy gut, fenugreek allows your body to function at its best. This means less fat absorption and regular bowel movements to pass food as waste rather than storing it in the body.

    Fenugreek can also help boost your metabolism by slightly raising your internal body temperature. This won't make you feel warmer but it does mean that you'll burn more calories and lose more weight.

      A smoother digestive system means fewer symptoms of indigestion after eating. If you suffer from bloating, gas, cramps, or heartburn, fenugreek tea could help with all of these common symptoms. Read:

      The effect is almost immediate, so it's perfect to have a cup of fenugreek tea before and after a meal. If you have some before, your appetite will be lessened, so you'll eat less and also experience fewer symptoms.

      How to use fenugreek powder?

      Fenugreek powder is made from dried and ground-up fenugreek seeds. You can use fenugreek powder in cooking as a spice, or you can use fenugreek powder to make a healthy herbal tea. Mix a teaspoon of powder with boiling water and allow to steep for five minutes before drinking. You can also add the powder to other black teas to create a blend. It also pairs well with honey.


      This herb is a powerhouse for anyone looking to lose a few extra pounds. It helps suppress appetite and cravings as well as encouraging a healthy digestive system, and boosting your metabolism.

      Fenugreek minimises period pain

      For many women, including 1 in 9 in Australia, menstrual pain is a serious inconvenience. Managing menstrual cramps with traditional pain medication is sometimes ineffective as it only masks the pain; it doesn't treat the cause.

      Thousands of women are now turning to fenugreek as a way to actually tackle period pain. Fenugreek is mildly anti-inflammatory and anti-spasmodic, which means it can help soothe cramps and prevent pain caused by swelling and inflammation.

      It also has antinociceptive properties, which means it can help block pain signals in your brain, so you feel less pain.

      Fenugreek is full of alkaloid properties which can have a similar effect on the body as morphine; this makes it a great natural pain reliever.

        Because fenugreek is natural, you can consume more of it than you could traditional medications. It can provide longer-lasting pain relief without any side effects than other pain relief medicine. Fenugreek can be used in conjunction with other conventional pain relievers for effective pain relief all day. Read:

        Furthermore, recent studies suggest that as well as helping reduce cramps and pain caused by menstruation and menopause, women who take fenugreek also report:

        • Fewer tension headaches
        • Less back pain
        • Less mood swings
        • Reduced fatigue and nausea caused by the menstruation.

        What does fenugreek do for women?

        Fenugreek is well known as beneficial for women. Not only can it help with breastfeeding, but it can also help with the monthly pain caused by menstruation. It can help regulate mood swings and prevent cramps and headaches.


        Fenugreek has been used for centuries to help relieve pain caused by menstruation and menopause. As well as reducing cramps, fenugreek can help relieve other symptoms, including mood swings, headaches, and fatigue. The plant has similar alkaloid properties to morphine and can be used alongside other pain relief.

        Can Fenugreek help increase testosterone?

        Fenugreek isn't just for women!

        Men can also benefit from having fenugreek daily. One of the major benefits of men consuming fenugreek is that it can increase levels of testosterone.

        Studies show that drinking just one cup of fenugreek tea is enough to elevate testosterone levels in men.

        Physical benefits

        Increased testosterone levels have multiple benefits for men. Another benefit is an increased desire to exercise and push physical limits. Fenugreek helps weightlifters and athletes looking to reach new personal bests. Those who take fenugreek not only push themselves harder than those who don't, but they also lose more weight and build more muscle.

        Testosterone can increase the effectiveness of neurotransmitters which promote tissue growth leading to improve muscle mass. However, it can also promote the development of bone marrow, meaning fewer broken bones!

          Research suggests those who take fenugreek lose around 2% more body fat than men who don't. Fenugreek can help men get in shape and stay in shape by promoting fat burning while ensuring muscles remain strong.

          Increased libido

          Another benefit caused by increased testosterone levels is an increased libido. Men who had around 600 mg of fenugreek every day had increased desire and improved performance. While this can improve a man's reputation in the bedroom, it also benefits their partners!

          Fenugreek can increase overall strength as well as improving sexual functions. Studies found that as well as improving strength, energy, and desire, fenugreek can boost mood, increase psychological desires, and increase arousal in men.

          If you’re hoping an increased libido could lead to a new bundle of joy, check out these teas which can help with fertility.

          Can men have fenugreek?

          Yes, as well as all the general health benefits of having fenugreek, it can also boost testosterone levels, making it very good for men. Increased testosterone leads to increased sex drive and libido, so it benefits everyone!


          Scientific research shows that fenugreek can help boost testosterone levels in men. This not only increases physical performance and encourages fat loss, but it can also help in the bedroom. Fenugreek helps improve sexual performance, increases energy levels, boosts libido, and increase arousal. Good for men and their partners!

          Control your blood sugar level with Fenugreek

          Fenugreek is also well known for being a fantastic way to help control conditions like diabetes.

          The plant is high in naturally occurring soluble fibres. These fibres help slow down and regulate digestion which slows blood absorption and helps control spikes in blood sugar.

          There is some evidence to suggest fenugreek helps the body transform and uses sugar for energy rather than increase the amount of glucose in the blood.

            Fenugreek may also help stimulate the body to produce insulin in people with insulin deficiency. However, in contrast to this, there is also research that fenugreek can reduce resistance to insulin. Unlike most medication and herbal remedies, this means fenugreek can be beneficial to people with type 1 or type 2 diabetes.

            Fenugreek isn't only good to help with diabetes; it can also help keep cholesterol levels in check. Early research shows that fenugreek can help to lower the level of LDL cholesterol which improves heart health.

            In addition, fenugreek can help lower levels of triglycerides which have been linked to an increased risk of heart disease. 

            What are the side effects of fenugreek?

            Fenugreek doesn't have any extreme side effects, so it can be safely consumed daily. However, because it can impact hormones, it shouldn't be used by pregnant women or women looking to get pregnant. Also, because it can have an enormous impact on helping you to lose weight it shouldn't be used in excess for people who may need to gain weight.


            Fenugreek can be used to help control conditions such as type 1 and type 2 diabetes. It can also help lower cholesterol levels and lower the risk of heart disease.

            Other benefits of Fenugreek

            As well as all the specific gendered benefits for men and women, fenugreek has a whole range of general health benefits thanks to the minerals and nutrients found in the plant's leaves and seeds.

            For just one large spoon of fenugreek seed powder, you get:


            3 grams


            3 grams


            6 grams


            1 gram


            20% of (RDA)


            7% of (RDA)


            5% of (RDA)

            Because it contains so many beneficial compounds, it can be used as a supplement to support a healthy lifestyle.

            Some of the benefits of having fenugreek in your diet include boosting your immune system to fight off diseases and relieving joint pain caused by inflammation and swelling. Read:

            Some people have also reported that fenugreek helps to deal with:

            • Skin problems
            • Digestive issues
            • Heartburn

            Although evidence is limited in some cases, fenugreek looks very promising as an all-around superstar. 


            Fenugreek has been used in traditional medicines for thousands of years to help women. The plant can help women deal with the cramps and pain during the menstrual cycle. There is even some evidence that having fenugreek powder tea can also help with headaches and mood swings. Also, the herb can help increase milk flow in breastfeeding mothers as well as preventing mastitis.

            But it doesn't just benefit women; fenugreek is great for men too. When men consume fenugreek every day, it can cause a significant increase in testosterone levels, reducing body fat and increasing muscle mass. The increased libido benefits both men and women!