What Is Alfalfa?

Alfalfa, scientifically known as Medicago sativa, is a nutrient-rich herb commonly used to feed livestock. People have also used it as an herbal remedy to manage cholesterol, diabetes, and more.

You can eat the herb fresh as alfalfa sprouts or you can find it as a dietary supplement. While it’s been used as a medicinal herb for a long time, research on its benefits is limited.

Benefits of Alfalfa 

Alfalfa is believed to help reduce blood sugar levels in people with diabetes and help manage high cholesterol, amongst other things. However, research is limited and most of the research on alfalfa has been conducted on animals, so we can’t be sure it translates to humans.

Is Rich in Micronutrients

Alfalfa contains important micronutrients like copper, magnesium, selenium, calcium, potassium, phosphorus, iron, and vitamins A, C, E, and K. It also contains plant compounds like flavonoids, phytoestrogens, phenolic acids, and saponins thought to exert anticancer, antimicrobial, antioxidant, and anti-inflammatory activity.

Alfalfa is also high in fiber which is important for satiety, digestion, and metabolic health.

May Help Manage Diabetes

Alfalfa is high in fiber, a non-digestible carbohydrate found in plant foods. Fiber has many health benefits, including the slowing of absorption of sugars to prevent blood sugar spikes. This makes fiber a key nutrient for diabetes management.

Researchers also believe alfalfa has the potential to reduce blood sugars by repairing and preserving islet cells in the pancreas responsible for insulin production. A study conducted on rats found that insulin secretion and function improved after injection with alfalfa.

Insulin is the hormone responsible for moving glucose from your blood to your cells. In people with type 2 diabetes, cells don’t respond properly to insulin so blood sugar levels are high. By improving insulin function, alfalfa might help manage blood sugars in peoplee with diabetes or prediabetes. 

Unfortunately, the studies on alfalfa and diabetes have mainly been conducted on animals, so we can’t be sure these results translate to humans. Because of alfalfa’s potential to lower blood sugar levels, be careful about taking it if you’re also taking antidiabetic medications. 

May Improve High Cholesterol

Alfalfa contains saponins—plant chemicals that researchers believe decrease intestinal absorption of cholesterol and increase excretion of it in our stool. Animal studies have found that saponins help increase the ratio of HDL-C (the good cholesterol) compared to LDL-C (the bad cholesterol). This could, in turn, reduce heart disease and stroke risk.

Just like with diabetes, alfalfa’s benefits on cholesterol have mainly been demonstrated through animal studies, so we can’t be sure these benefits apply to humans, too. 

How to Use Alfalfa 

In the wild, alfalfa is a 2 to 3-foot tall plant with purple, yellow, or white flowers. Fresh alfalfa sprouts can be used as a garnish on salads or as an ingredient in sandwiches. They have thin white stems and little green or yellow leaves, similar to most other sprouts. Alfalfa sprouts can even be cultivated at home using alfalfa seeds. 

Supplemental forms of alfalfa are typically available as capsules, powders, or tablets. You can purchase supplements that only contain alfalfa, or you can find alfalfa powder in some supplements with a plethora of other herbal ingredients.

There aren’t enough human studies on alfalfa to determine guidelines on the best time to take it.

Dosage 

Alfalfa supplements commonly come in doses between 500 milligrams (mg) to 10 grams (g). However, there isn’t enough research to know what’s an appropriate dose. Talk to your healthcare provider about finding the correct dosing for you.

Is Alfalfa Safe?

Alfalfa sprouts are generally considered safe to eat for most people. However, people at high risk of food poisoning, including children under 5, adults over 65, people who are pregnant, and people with weakened immune systems, should not consume raw alfalfa sprouts. That’s in part because there have been Salmonella outbreaks linked directly to alfalfa sprouts.

People who have an autoimmune disease should also not take alfalfa supplements because they could increase symptoms by making the immune system more active.

People who are pregnant or breastfeeding or who have a hormone-sensitive condition like breast or uterine cancer should not take alfalfa as it could mimic estrogen, a hormone that’s already impacted by these conditions. Be aware that alfalfa is sometimes found in herbal supplements that claim to improve breast milk supply, but no clinical trials support this benefit.

In general, taking alfalfa supplements in high doses or for a long time is likely unsafe and could result in autoimmune reactions like lupus.

Potential Drug Interactions

Alfalfa may interact with a few different drugs or supplements, so be especially diligent about speaking with your healthcare provider before taking alfalfa if you’re taking at least one of the following:

• Warfarin. Alfalfa contains a high amount of vitamin K, which helps promote blood clotting. As a result, it can lessen the effects of this drug.
• Estrogens or birth control pills. Taking alfalfa with any estrogen-containing medications, including birth control pills, could change the effects of the drug since alfalfa has phytoestrogens that can mimic estrogen in the body.
• Antidiabetic drugs or supplements. Alfalfa can lower blood sugar levels, which could cause blood sugars to drop too low if taken with antidiabetic drugs or other supplements that can lower blood sugar like aloe, bitter melon, or prickly pear cactus.
• Immunosuppressants. Alfalfa can increase immune system activity, which could counteract these drugs.
• Photosensitizing drugs or supplements. Drugs or supplements that increase sensitivity to the light should not be taken with alfalfa because alfalfa can also increase sensitivity to light. Taking these together could increase risk of sunburn, blistering, or rashes. Examples include bishop’s weed, chlorophyll, khella, and St. John’s wort.
• Iron. Alfalfa might reduce iron absorption.
• Vitamin E. Alfalfa may reduce vitamin E absorption.

What to Look For 

Alfalfa is grown throughout the world, including throughout the United States. It grows 2–3 feet tall, and it typically has purple flowers, but they can also be white or yellow. The leaves are long and narrow with serrated tips. Alfalfa hay is commonly used as feed for livestock.

Supplemental forms of alfalfa for human consumption are available for sale in person and online. It’s commonly stocked at herb or supplement stores, and pharmacies or grocery stores that sell herbs and supplements may have it, too. 

It’s important to know that herbal supplements aren’t regulated by the U.S. Food and Drug Administration (FDA). Therefore, it’s best to purchase products that have been third-party tested for purity and potency. Reputable third-party testing organizations include ConsumerLab, NSF International, and U.S. Pharmacopeia. 

Even if a product has been third-party tested, that doesn’t mean it is safe or effective; it just means the label is accurate and it hasn’t been contaminated by other, unlisted ingredients.

Can You Take Too Much Alfalfa?

Taking too much alfalfa increases the risk of unpleasant side effects and safety issues. It's likely unsafe to take large doses for long-term periods. However, there isn’t enough research to establish an appropriate dose or tolerable upper limit for alfalfa.

Side Effects of Alfalfa

Eating alfalfa leaf is thought to be generally well-tolerated. The most common side effects of alfalfa are digestive, such as gas, diarrhea, or abdominal discomfort. This may be partly due to the herb's high fiber content. Alfalfa sprouts may also lead to food poisoning if contaminated by Salmonella or E. coli.

A Quick Review

Herbalists believe alfalfa exerts many health benefits, but research is limited, particularly on humans. Animal studies show some promise that alfalfa can help reduce blood glucose levels and cholesterol, but there are also several risks associated with taking alfalfa. Speak with your healthcare provider or a registered dietitian before starting an alfalfa supplement to make sure it is safe for you to take based on your medication and supplement regimen and health status.