Fenugreek (Trigonella foenum-graecum) is a seed used as a spice and in traditional medicine. Its extracts, often standardized for compounds called saponins, have become one of the most common ingredients in testosterone support supplements.
What the trials show
Several randomized, placebo-controlled trials have tested fenugreek extracts in men, typically at 500–600 mg per day for 8 to 12 weeks:
- Some trials in resistance-trained men reported small increases in total or free testosterone and better strength outcomes compared with placebo.
- Trials in middle-aged and older men reported improvements in questionnaire measures of libido and energy, with mixed results on testosterone itself.
- A meta-analysis pooling these trials found a small overall increase in total testosterone, but with wide variation between studies and products.
Bottom line: fenugreek may produce a small testosterone increase in some men. Results depend heavily on the specific extract, and many studies were funded by extract makers.
Libido
Interestingly, some of fenugreek’s more consistent results are on self-reported libido rather than hormone levels. That makes it a reasonable ingredient in formulas aimed at drive and vitality, as long as expectations are modest.
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Dosage
- Standardized extracts: most studies used 500–600 mg per day
- Whole seed powder: far larger amounts are needed and it is less studied
- Look for the standardization (for example, a percentage of saponins or protodioscin) on the label
Side effects
- Digestive upset, gas and a maple-syrup smell in sweat and urine are common
- It can lower blood sugar, so take care with diabetes medication
- It may increase bleeding risk alongside blood thinners
- People allergic to peanuts or chickpeas may react to fenugreek, which is in the same plant family
Fenugreek in testosterone boosters
Fenugreek is often combined with ashwagandha, zinc, magnesium and vitamin D. When comparing products, check that the fenugreek dose is close to the 500–600 mg used in trials rather than a token amount. See our testosterone support comparison and our ashwagandha evidence review.
How much fenugreek should I take for testosterone?
Most clinical trials used 500–600 mg of a standardized seed extract per day for 8 to 12 weeks.
Can fenugreek lower testosterone?
Some lab research suggested fenugreek compounds might affect hormone-converting enzymes in different directions, but human trials have mostly shown neutral to small positive effects.
Is fenugreek safe?
It is generally well tolerated as a food and in standard supplement doses, but it can affect blood sugar and interact with blood thinners.