Evidence Based

6 Amazing Alfalfa Benefits + Nutrition & How to Grow Sprouts

Written by Jimmy Julajak, MS (Psychology) | Reviewed by Ana Aleksic, MSc (Pharmacy) | Last updated:
Jonathan Ritter
Medically reviewed by
Jonathan Ritter, PharmD, PhD (Pharmacology) | Written by Jimmy Julajak, MS (Psychology) | Reviewed by Ana Aleksic, MSc (Pharmacy) | Last updated:

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Alfalfa has been used as a medicinal plant for at least 4000 years and is still popular today. It has been a valued herb in both Chinese and Indian medicine for millennia. What makes it so enduring? Read on to find out what the buzz is all about.

What is Alfalfa?

Alfalfa (Medicago Sativa) is the most commonly grown legume in the world. It originated in Asia, but today the U.S. is the biggest producer. Its name is rooted in an Arabic phrase meaning the “father of all foods” and its traditional use spans thousands of years [1].

Alfalfa has become all the buzz among health-conscious consumers nowadays. You’ll hardly find a health food store without alfalfa sprouts or powder. But you might be surprised to hear that the majority of produced alfalfa goes to the food industry, which uses it as animal feed [1].

Now, you wouldn’t usually associate animal feed with something healthy. Most people will picture horrible, semi-synthetic formulations when they think of industrial animal feed. But that’s not the case with alfalfa [1].

Before it made its way into Western food stores and farms, alfalfa was used for a long list of health ailments in the East. Traditionally, it was considered a remedy for improving memory, breastfeeding, kidney problems, and arthritis. It is a valued herb in traditional Chinese medicine (TCM) and traditional Indian medicine (Ayurveda) [1].

Sprouts Nutrition

100 grams (3 cups) of raw alfalfa sprouts provides [2]:

  • 23 calories
  • 4 grams of protein
  • 0.7 grams of fat
  • 2.1 grams of carbohydrates
  • 1.9 grams of fiber

The sprouts are about 93% water, which explains their low calorie and macronutrient count.

Alfalfa is a good source of the following vitamins and minerals (per 100 grams)  [2]:

  • Vitamin K: 30% RDA (30.5 mcg)
  • Vitamin C: 9% RDA (8.2 mg)
  • Folate: 9% RDA (36 mcg)

Alfalfa also contains traces of calcium, magnesium, phosphorus, potassium, iron, zinc, copper and manganese [2].

Let’s see what modern science says about its benefits and potential dangers…



  • Lowers cholesterol
  • Reduces symptoms of menopause
  • Rich in nutrients
  • May improve diabetes
  • May lower inflammation
  • May protect the heart


  • Few human studies
  • Seeds may be contaminated
  • Drug interactions are possible
  • May cause or worsen autoimmunity (rare)
  • Unsafe in pregnancy
  • Contains lectins and other antinutrients

Benefits of Alfalfa

1) Rich in Antioxidants & Nutrients

Besides being a great source of vitamin K, alfalfa is also rich in phytonutrients. The antioxidants in alfalfa come in different varieties and include [1]:

  • Flavonoids: quercetin, myricetin, luteolin, apigenin
  • Phenolic acids: coumaric acid, ferulic acid, salicylic acid, caffeic acid
  • Phytoestrogens: coumestrol, formononetin, daidzein

The importance of antioxidants for health can hardly be overstated. Systemic inflammation and oxidative stress are involved in virtually every chronic disease. The polyphenols in alfalfa and other foods may help by countering inflammation and free radical damage [3, 4, 5].

In both cell and rat studies, alfalfa reduced markers of oxidative stress. It reduced free radical production, limited DNA damage and boosted the antioxidant glutathione. It also protected the liver from damage [6, 7].

Alfalfa extract has shown brain-protective effects in rats. The extract limited brain cell death due to lack of oxygen (hypoxia). It also boosted antioxidants inside cells, including glutathione and superoxide dismutase (SOD) [8].

To sum it up, alfalfa is a great source of antioxidants for relatively healthy people faced with high oxidative stress.

2) Helps Lower Cholesterol

In a pilot trial, alfalfa seeds reduced total cholesterol levels in the blood. The seeds also reduced the absorption of cholesterol from food and increased bile acid elimination with the stool. It’s hard to draw conclusions from this study; it’s over 3 decades old, included only 3 volunteers, and lasted 3 weeks [9].

In another clinical trial with 15 people with high blood fat levels, alfalfa seeds reduced both total and LDL cholesterol. The seeds also reduced apolipoprotein B, a marker of heart disease. A high dosage used: 40 g of alfalfa seeds 3 times daily for 8 weeks [10].

Two rat studies confirmed that alfalfa reduces the absorption of cholesterol from food. But if compounds called saponins were removed, cholesterol absorption went back to normal. Thus, these saponins are likely responsible for its cholesterol-lowering effect [11, 12].

Alfalfa saponins also reduced cholesterol absorption in monkeys. They reduced total cholesterol levels in the blood and increased the good (HDL) to bad (LDL) cholesterol ratio [13].

All in all, alfalfa seeds may help people with high cholesterol, but the same might not apply to the sprouts.

3) May Help with Diabetes

Alfalfa is traditionally considered an anti-diabetic plant, and there is some research to back this up.  In diabetic rats, alfalfa water extract significantly reduced blood glucose. It also lowered LDL cholesterol and triglycerides. The extract also countered liver damage and reduced the liver enzymes ALT and AST [14].

In a mouse study, adding alfalfa to the animals’ diet both lowered blood sugar. The water extract raised insulin release. Interestingly, it increased sugar storage too, somewhat mimicking the action of insulin. This might be helpful for some type 1 diabetics and those with advanced type 2 diabetes [15].

Alfalfa may be a good remedy for lowering blood sugar and increasing the effects of insulin, but clinical research is needed.

4) Lowers Inflammation

Lipopolysaccharide (LPS) is a toxin produced by Gram-negative bacteria (such as E. Coli) that causes inflammation. In people with leaky gut, this toxin can cross into the bloodstream. In both test tubes and mice, alfalfa extracts reduced inflammation induced by LPS. They reduced several markers of inflammation (including NF-kB, IL-1, IL-6, and TNF-alpha) [16, 17].

A compound belonging to the isoflavone family, biochanin, may carry the anti-inflammatory effect. In three cell studies, biochanin inhibited NF-kB and other inflammatory pathways [18, 19, 20].

LPS strongly contributes to autoimmune arthritis. As mentioned, LPS can migrate from the gut into the blood. There it primes the body for an autoimmune inflammatory response, which can make mild symptoms turn into a full-blown disease. Since alfalfa reduces inflammation from LPS, it may be helpful for leaky gut and arthritis. However, clinical trials to confirm this are lacking [21, 22, 23, 24, 25, 24].

5) May Improve Symptoms of Menopause

In one clinical trial, a combination of alfalfa and sage reduced hot flashes and night sweats in 30 menopausal women [26].

The positive effect on menopausal symptoms is usually attributed to phytoestrogens. There are 3 main types of phytoestrogens:

  1. Isoflavones (e.g. genistein, daidzein, formononetin)
  2. Coumestans (e.g. coumestrol)
  3. Lignans

Alfalfa is a rich source of the second group (coumestrol). It also contains phytoestrogens from the first group. According to numerous epidemiological studies, phytoestrogens improve symptoms of menopause by mimicking the effects of estrogen [27, 28, 29].

One cell study proved alfalfa’s estrogenic effects and its ability to target estrogen receptors [30].

6) Protects the Heart

High cholesterol may cause arteries to harden and clog. As discussed, alfalfa can lower cholesterol levels. A few animal studies have confirmed that alfalfa indeed prevents clogged arteries, even when in animals that eat lots of cholesterol [31, 32].

Additionally, flavonoid antioxidants in alfalfa may protect the heart by:

  • Lowering cholesterol and blood pressure
  • Improving the flexibility of blood vessels
  • Countering systemic inflammation and oxidative stress

One review concluded that for every 100 mg of flavonoids you eat, your risk of stroke drops by 9% [33, 34, 35].

Alfalfa Side Effects & Precautions

Alfalfa is “generally recognized as safe” (GRAS) by the FDA. But you may need to avoid it in certain cases.

Pregnancy & Nursing

Alfalfa is unsafe if you are pregnant, as it may stimulate the uterus. No data exist on the safety of alfalfa in nursing. Since we do not know which byproducts of alfalfa are passed on to the baby through breast milk, nursing women should avoid it [36, 37].

Autoimmune Disorders

Alfalfa is an immune stimulant. It should be avoided if you have an autoimmune disorder or a family history of autoimmune disorders.

Even more worryingly, alfalfa has been reported to cause (or reactivate) lupus in a few rare cases. It is suspected that the amino acid l-canavanine is the trigger, since it is toxic to animals. L-canavanine is mainly present in the seeds of alfalfa [38, 39, 40].

Bacterial Contamination

Alfalfa seeds are sometimes contaminated with bacteria. There have been several cases of people becoming ill after eating raw alfalfa sprouts. For this reason, anyone with a weaker immune system should avoid them – including children, the elderly, and people taking immune-suppressing drugs [41, 42, 43].

Sunlight Sensitivity

In certain instances, animals developed sensitivity to sunlight after being fed alfalfa. Compounds called coumarins, which are found in alfalfa, are known to cause it [44, 45, 46].

We don’t know if alfalfa contains enough of these compounds to cause sunlight sensitivity in humans, but it is something to be on the lookout for if you are taking alfalfa supplements.


As with all non-organic crops, pesticides levels in alfalfa are a concern. U.S. farmers traditionally used herbicides such as 2,4-DB and paraquat on alfalfa, but are increasingly shifting to glyphosate. This is due to the introduction of genetically modified, herbicide-tolerant seeds. Look for organic alfalfa if you want to avoid these pesticides [47].


Alfalfa is a legume and contains lectins, which are mainly concentrated in the seeds. Normally, sprouting seeds helps to break down lectins. But in the case of alfalfa, it seems sprouting actually increases the lectin content. Alfalfa contains other antinutrients as well. If you have food sensitivities and/or autoimmune issues, you might be better off avoiding alfalfa [48].

Drug Interactions

Alfalfa may interact with certain drugs. These include [49]:

  • Warfarin. Alfalfa contains high amounts of vitamin K, which aids in blood clotting. People taking blood thinners should avoid it.
  • Birth control pills & Estrogen. Alfalfa contains phytoestrogens that may interfere with the estrogen in these medicines.
  • Sunlight sensitivity. Alfalfa may increase sensitivity to sunlight. Be careful if you take any medications that increase sunlight sensitivity.
  • Immunosuppressants. Alfalfa stimulates the immune system. Avoid it if you are on medications to suppress your immune system.

Limitations and Caveats

Few human studies on alfalfa exist, most of which are low-quality. A higher level of evidence supports its benefits for lowering cholesterol and improving menopausal symptoms.

Animal studies show alfalfa can improve diabetes, lower inflammation and protect the heart. But these findings may not translate to humans.

Growing Alfalfa Sprouts vs Supplements

Grow Your Own Sprouts

You can easily grow your own alfalfa sprouts at home. All you need is some alfalfa seeds, water, a jar, and a breathable lid to cover it. The lid can be from gauze, cheesecloth, a pantyhose or a screw-on lid with holes. Follow these steps:

  1. Put 1-2 tablespoons alfalfa seeds in a jar and cover with about an inch of water
  2. Cover with a breathable lid and soak overnight (8-12 hours)
  3. Drain and rinse thoroughly
  4. Continue to rinse 2-3 times daily
  5. On the 3rd day, move the jar to a place with indirect sunlight
  6. Continue to rinse 2-3 times daily
  7. On the 6th day, the sprouts should be ready


Various alfalfa supplements are also available, in case you’re not a fan of sprouting or would prefer to get a consistent daily dose. Some of these include:

  • Raw alfalfa herb
  • Cut alfalfa leaves
  • Powdered alfalfa leaves or juice
  • Alfalfa liquid extracts
  • Alfalfa tablets and capsules

How Much to Take

The precise dosage can’t be established due to the limited number of human studies. For lowering of cholesterol, a very high dose of 120 g/day of heat-treated alfalfa seeds were used, split up into 3 doses over the day.

The British Herbal Medical Association recommends the following doses [1]:

  • Dried aerial parts (i.e. leaves/whole herb): 5-10 g, 3 times daily
  • Infusion: 5-10 g, 3 times daily
  • Liquid extracts: 5-10 g, 3 times daily

Alfalfa Honey

Alfalfa honey is a tasty alternative to eating sprouts. This type of honey is less sweet than others. It has a delicate, mild, and pleasantly sweet taste. It’s high in glucose, which makes it crystalize faster than honey types that are higher in fructose [50].

Raw, unprocessed honey is naturally antiseptic and antibacterial [51].

Alfalfa honey is prebiotic and encourages the growth of beneficial gut bacteria. In one study, alfalfa honey enhanced the growth of five human Bifidobacterium species. These included B. longum, B. adolescentis, B. breve, B. bifidum, and B. infantis [52].

Alfalfa honey retains many of the antioxidant compounds from the plant. But this is the case with many other honey types. Alfalfa honey probably offers similar benefits, but it’s unlikely to be superior.

The exact active compounds in alfalfa honey will vary from one manufacturer and geographical location to the next.

One analysis compared alfalfa and clover honey: clover had 19 antioxidant phenolic compounds, while alfalfa had only 14. Only clover honey contained genistein, quercetin, and caffeic acid. Others, such as daidzin, were up to 10 times more concentrated in clover honey. Gallic acid was found in only alfalfa honey and not in clover [53].


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Alfalfa is an ancient herb that has been used medicinally for millennia. It is a rich source of vitamin K, flavonoids, and phytoestrogens. It may help lower your cholesterol and blood sugar, fight oxidative stress, and ease menopausal symptoms.

The use of alfalfa is not entirely risk-free. This herb is a strong immune-stimulant. The seeds contain lectins and may be contaminated with bacteria. Always heat the seeds before use, or avoid them entirely.

Alfalfa shouldn’t be used in pregnant or breastfeeding women. Also, avoid it if you suffer from an autoimmune disorder or take prescription drugs.

About the Author

Jimmy Julajak

Jimmy Julajak

MS (Psychology)
Jimmy got his MSc from the University of Copenhagen.
Jimmy is a psychologist and researcher. He is particularly interested in the workings of the brain and strategies for improving brain health. He believes that people shouldn't hand over the responsibility for their health only to their doctors. His aim is to empower each person with easy-to-understand, science-based health knowledge.

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