The Health Benefits of Alfalfa, a Nutrient-Dense Herb (2024)

Alfalfa (Medicago sativa) is a perennial plant (meaning it regrows every year). It belongs to the Fabaceae family that has long been used in traditional medicine to treat various health conditions. Alfalfa is high in vitamins, calcium, potassium, phosphorus, and iron.

People eat alfalfa fresh in the form of sprouts. It has a sweet, bitter, grassy flavor. It is also available as a supplement.

This article explains alfalfa's uses, benefits, and potential side effects. It also discusses how you can safely incorporate alfalfa into your diet.

Alfalfa Nutrition Facts

Alfalfa is a low-calorie, nutrient-dense food. One cup of alfalfa sprouts contains:

• Calories: 8
• Total Fat: 0.2 grams (g)
• Carbohydrate: 0.7 g
• Fiber: 0.6 g
• Protein: 1.3 g

In addition, alfalfa's soluble fiber content makes it a good food for controlling cholesterol and feeling full.

Alfalfa also contains several essential vitamins and minerals, including:

• Calcium
• Iron
• Potassium
• Phosphorus
• Vitamin A
• Vitamin C
• Vitamin E
• Vitamin K

Uses of Alfalfa

Beyond its dietary benefits, alfalfa is often used in alternative therapies to treat medical conditions and metabolic disorders. Some people claim it can help with diabetes, high cholesterol, arthritis, urinary tract infections, menstrual problems, and other disorders. However, there is little evidence to support these purported benefits.

May Help Lower Cholesterol

Alfalfa contains saponins, substances that inhibit your body's ability to digest proteins and absorb minerals. However, these anti-nutrients are not all bad. In plants, they exist to protect them from infection and from getting destroyed by insects.

Anti-nutrients can also offer health benefits. For example, animal studies have shown a direct association between increasing doses of alfalfa saponin extract and decreasing blood cholesterol levels in rats.

Whether it can achieve the same effect in humans is uncertain. Alfalfa has been studied little as a potential treatment of hypercholesterolemia (high cholesterol), and therefore, further research is needed.

May Control Blood Sugar

Fiber-rich foods like alfalfa may help control blood sugar by slowing glucose (sugar) absorption in the intestines. As such, alfalfa may be supportive for diabetes or prediabetes. There has been some evidence of this in animal studies.

In one controlled study, rats were divided into two control groups (a non-diabetic and a diabetic group) and two treatment groups (both diabetic groups). Treatment groups were given an extract of alfalfa. Compared with the control diabetic group, rats who received the alfalfa extract in both diabetic groups had:

• Lower blood glucose (sugar)
• Lower triglycerides
• Lower “bad” low-density lipoprotein (LDL) cholesterol
• Higher “good” high-density lipoprotein (HDL) cholesterol

Again, this study was conducted on animals. Therefore, it is unclear whether it can achieve the same benefits in humans. Further research is needed.

Acts As a Natural Diuretic

Some herbalists use alfalfa as a natural diuretic ("water pill") for treating urinary tract disorders, including renal calculi (kidney stones) and urinary tract infections (UTIs).

A 2016 study looked at which plants herbalists in Iran used to treat kidney and urinary stones. The study found that alfalfa was among 18 species herbalists relied on; however, the study did not evaluate the safety or effectiveness of the herbs.

May Relieve Menopausal Symptoms

Alfalfa contains a group of molecules called isoflavones. These are a type of phytoestrogen, a plant-based hormone that mimics the action of the hormone estrogen. As such, some argue that alfalfa might be an effective remedy for hormonal changes associated with premenstrual syndrome (PMS) and menopause.

In a small older study, taking alfalfa and sage extracts either improved or eliminated night sweats and hot flashes in people with menopause. The participants took the extracts of these plants for three months.

Another study looked at the effects of botanical supplements on hormonal symptoms in 788 participants with breast cancer. Participants answered a survey about their symptoms. Those who used alfalfa were less likely to report disturbed sleep than those who did not use alfalfa. However, this was an exploratory study and did not include controls or comparisons.

While there's some research on alfalfa's potential role in hormonal conditions, the studies are limited, older, and speculative.

May Help Breast Milk Production

Alfalfa is regarded as a plant-based galactagogue, meaning it can stimulate breast milk production. Alfalfa is, in fact, one of the most popular traditional medicines used as a galactagogue alongside black seed (Nigella sativa) and fenugreek (Trigonella foenum-graecum).

A 2014 review in the journal Procedia explored herbal galactagogue usage, including alfalfa, in breastfeeding parents. The survey evaluated responses from 83 participants who used herbal galactagogues and reported their level of satisfaction.

Alfalfa was the most commonly used herb, followed by black seed and fenugreek. A majority of participants (67) reported satisfaction with the herbs, while six were unsatisfied, and 10 were unsure.

While this study suggests alfalfa may support milk production, it provides little evidence of how effective the treatment may be or what dose is needed.

May Affect Inflammation

As a nutrient-dense plant food, alfalfa fits the profile of an anti-inflammatory food. Some studies have reported that alfalfa suppresses the production of inflammatory compounds known as cytokines.

Some alternative healthcare providers believe this effect can reduce pain and inflammation associated with osteoarthritis or rheumatoid arthritis. Alfalfa is, in fact, one of the more popular ingredients used in herbal arthritis remedies.

However, to date, these benefits remain largely unproven. With rheumatoid arthritis, the underlying cause of inflammation is autoimmune (meaning the body's immune cells attack healthy joints). Alfalfa in no way alters this action.

Research has found the opposite—there is evidence that alfalfa can trigger acute symptoms of certain autoimmune diseases. For example, some studies found that alfalfa sprouts induced lupus-like symptoms in otherwise healthy people and reactivated symptoms in those with inactive disease.

Since alfalfa seems to activate the immune system, those with autoimmune diseases should avoid alfalfa.

May Benefit Sperm Quality

In a 2023 study, 60 participants were randomized into two groups: those taking alfalfa seed powder plus vitamin E or vitamin E alone. After 12 weeks researchers found the group taking alfalfa seed powder plus vitamin E had a statistically significant improvement in sperm quality, which included total sperm count, percentage of normal sperm morphology (size and shape), and sperm motility.

Side Effects and Safety

Alfalfa sprouts are usually safe and nutritious but may cause side effects in some people. These side effects may be common or severe.

Common Side Effects

Due to its high fiber content, consuming raw alfalfa can cause gastrointestinal issues, including:

• Gas
• Abdominal discomfort
• Diarrhea

A greater (and more common) concern is the contamination of alfalfa sprouts by bacterial pathogens such as Salmonella or E. coli.

Symptoms of Salmonella and E. coli infection include:

• Diarrhea
• Fever
• Stomach pain or cramps
• Nausea
• Vomiting

Contact your healthcare provider immediately if you experience symptoms like these hours or even days after eating fresh alfalfa.

Who Should Not Take Alfalfa?

Because of its estrogenic effects, people with hormone-sensitive cancers such as breast, prostate, cervical, or uterine cancers should avoid alfalfa. For these same reasons, those who are pregnant and breastfeeding should avoid alfalfa.

Alfalfa sprouts also contain an amino acid called L-canavanine that can trigger inflammation in people with certain autoimmune diseases, particularly lupus. As a result, eating alfalfa or taking it as a supplement can trigger acute lupus symptoms.

If you have an autoimmune condition, including multiple sclerosis or rheumatoid arthritis, speak with your healthcare provider before eating alfalfa sprouts or taking alfalfa supplements.

Interactions With Drugs and Herbs

Alfalfa supplements may interact with certain medications. However, it is unknown how strong these interactions may be or if they may require a dose adjustment or change in treatment. As a general rule, higher doses tend to increase the potential for drug interactions.

Alfalfa supplements are at high risk of interacting with anticoagulants (blood thinners) like warfarin. That's because the high vitamin K content in alfalfa (which promotes clotting) may undermine the drug's effectiveness.

The following drugs pose a moderate risk for interacting with alfalfa supplements:

• Diabetes medications: The combination can cause a further drop in blood sugar and an increased risk of hypoglycemia (low blood sugar).
• Hormonal contraceptives or estrogen as hormone therapy: Alfalfa may make them less effective.
• Immunosuppressant drugs like corticosteroids and cyclosporine: Alfalfa can reduce the effects of these drugs due to the pro-inflammatory effects of L-canavanine in alfalfa.
• Photosensitizing drugs: Combination can increase the risk of sunburn when exposed to the sun.

Alfalfa may interact with certain herbs and supplements, including:

• Aloe
• Bishop's weed
• Bitter melon
• Chlorophyll
• Cinnamon
• Chromium
• Iron
• Khella
• Prickly pear cactus
• St. John's wort
• Vitamin E

Dosage: How Much Alfalfa Should I Take?

According to the National Library of Medicine, there is not enough reliable evidence to say what an appropriate dosage of alfalfa might be. Supplements often come in doses ranging from 5 grams to 10 grams.

Sources of Alfalfa

When eating fresh alfalfa or taking alfalfa in supplement form, there are several things to consider.

Food Sources of Alfalfa

You can purchase fresh alfalfa sprouts in many grocery stores. To reduce the risk of bacterial contamination, purchase sprouts that have been properly refrigerated and are not slimy, wilted, discolored, or smelly. Store sprouts in the refrigerator at around 40 degrees F.

Before eating them, wash and rinse sprouts thoroughly to mitigate potential exposure to bacterial contaminants. Better yet, cook the sprouts rather than eating them raw. The same applies to alfalfa juice. Cooking will alter the flavor and texture but retain some nutritional value.

Alternatively, purchase alfalfa seeds online or at a health food store and grow fresh alfalfa at home. Along with the seeds, you'll need a sprouting jar with a perforated lid (available for purchase online and in many gardening centers).

• Add 2 tablespoons of alfalfa seeds to the jar.
• Cover with 1/2 cup of water and let soak overnight.
• Drain the seeds through the mesh lid and rinse thoroughly. Repeat.
• After eight hours, rinse and drain again. Store away from sunlight.
• Drain and rinse two to three times daily. Tiny sprouts will appear after around three days.
• Once the sprout tailsdevelop, move the jar to indirect sunlight to help them turn green.
• They are ready to harvest and eat when the sprouts are 3 inches tall.
  

The alfalfa plant grows to about 2 to 3 feet tall. It has long, narrow leaves and purple flowers that can also be shades of yellow and white. Alfalfa sprouts consist of thin white stems with tiny leaves that range from yellow to green.

Alfalfa Supplements

Alfalfa supplements are widely available in vitamin shops and many health food stores. They come in a variety of preparations, including:

• Herbal tea
• Tincture
• Tablet
• Powder
• Dried herb

Nutritional supplements are not strictly regulated in the United States and can vary in quality from one brand to the next.

It is more difficult to assess the quality of the traditional Chinese remedy Mu Xu. According to the National Center for Complementary and Integrative Health, herbal remedies from China are sometimes tainted with drugs, heavy metals, pesticides, and other harmful ingredients. Therefore, it is best to avoid imported herbal remedies.

Summary

Alfalfa is a plant that is high in vitamins and minerals. People commonly eat it as a sprouted green. Some people take alfalfa in supplement form, too. While there is some research on purported health benefits, the evidence to support their use in treating health conditions is weak.

People with autoimmune conditions and hormone-related cancers should be cautious with taking alfalfa due to the effects on the immune system and the phytoestrogens in the plant. In addition, alfalfa can interact with many medications, hormones, herbs, and supplements.