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Does Fenugreek Increase Testosterone Levels? (Science-Based)

Isaac Robertson
Published by Isaac Robertson
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: June 6, 2023

Besides being a staple in Eastern dishes and traditional Chinese medicine, the nutty-tasting plant known as fenugreek is well-known for its health benefits.

These include reducing inflammation, assisting with fat loss, and most importantly - increasing testosterone production.

To see just how much of an impact it has on low testosterone levels, we’ve teamed up with medical researchers to examine its effects in more detail.

Quick Summary

  • Fenugreek boosts testosterone by increasing the levels of testosterone, and inhibiting hormones known to cause testosterone deficiency.
  • Improved sexual function, increased fat loss, regulated blood sugar levels, improved sperm quality, and enhanced mood are some benefits linked to fenugreek.
  • Taking too much fenugreek might present the following side effects; bloating, nausea, and diarrhea.

How Does Fenugreek Impact Testosterone?

Fenugreek in a white bowl

Fenugreek impacts testosterone in two ways: by increasing free testosterone levels and inhibiting hormones that cause testosterone deficiency.

Fenugreek contains compounds called furostanolic saponins, known to increase healthy testosterone production.

These substances work by inhibiting enzymes, like aromatase and 5-alpha-reductase, which consume testosterone and turn it into other hormones.

In healthy-aging males that underwent resistance training, one clinical trial showed that fenugreek dietary supplements increased testosterone levels, combatted anabolic and androgen deficiency symptoms, and helped them reduce body fat [1].

Maintaining optimal testosterone levels is crucial for overall well-being, including muscle development, libido, and energy levels.

Fenugreek offers a natural approach to support healthy testosterone production, but further research is needed to understand its long-term effects and recommended dosage for achieving optimal results.

8 Health Benefits Of Fenugreek

shirtless man with abs using a tape measure on his body

1. Improves Sexual Function

Testosterone is the primary male sex hormone that determines male libido and sex drive.

As fenugreek supplementation has been shown to stimulate testosterone production, it can be used as a natural remedy to boost libido and treat erectile problems.

Clinical trials show that participants who took fenugreek seeds (scientifically known as Trigonella foenum-graecum) regularly resulted in “significant increases in free testosterone in the control group… as well as sexual arousal and desire compared to the placebo group” [2].

- Amanda Rao, Medical Researcher

2. Increasing Fat Loss

Taking fenugreek supplements on a regular basis helps individuals lose weight. This is due to the plant’s properties that can suppress appetite and increase satiety, leading to fewer calories consumed.

Fenugreek also plays a part in regulating hunger hormones and assisting with digestion due to the amount of fiber.

Taking fenugreek seeds with water can trigger adipose tissues to begin the fat-burning process and combat weight gain.

3. Regulating Blood Sugar Levels and Circulation

person checking her blood sugar level

Fenugreek supplements have been shown to stabilize blood sugar levels, making it an ideal addition to a diet for those with diabetes and other closely related diseases.

One study highlighted the importance of fenugreek Trigonella foenum-graecum seeds on diabetic patients, which resulted in significantly reduced blood glucose levels [3].

Additionally, fenugreek also plays a role in promoting the circulation of red blood cells.

By regulating cholesterol levels, it can mitigate the risk of clogged arteries, leading to better blood flow and a reduced risk of cardiovascular diseases [4].

Fenugreek supplements offer a natural and potentially beneficial approach to managing blood sugar levels and supporting cardiovascular health.

Individuals with diabetes and related conditions may be able to improve their overall health by adding these supplements to a well-balanced diet.

4. Boosting Sperm Quality and Volume

As male testicles are responsible for producing both sperm and testosterone, it's no surprise that there’s also a large correlation between the two.

Researchers have noted that consuming fenugreek seeds helps improve low testosterone levels and the volume and quality of sperm [5].

It also indirectly helps further boost T levels, as men who have low testosterone levels are also found to have lower volumes of sperm.

Enhancing testosterone levels can improve various aspects of male health, including sex drive. By addressing low testosterone levels, fenugreek supplements may contribute to revitalized libido and overall sexual well-being.

This can lead to improved sexual performance and increased satisfaction for men.

5. Improving Mood and Energy

man smiling

Feeling irritated or moody?

Taking fenugreek supplements can help offset problems associated with hormonal imbalances, which can affect your mood and energy levels.

According to research, male subjects with low testosterone levels are also more likely to suffer from emotional distress.

Taking fenugreek seed can help balance your hormones and mood, leading to greater energy levels [6].

6. Accelerating Hair Growth

If a man’s testosterone levels drop too low, it can lead to side effects such as the thinning of hair follicles. This can further lead to premature hair loss and balding, as a result of age-related symptoms.

The use of fenugreek supplements can help offset these issues. Research has discovered that phytoestrogen found in fenugreek seed powder can increase body hair growth and lead to positive results [7].

7. Improving Strength and Endurance

man flexing his arms

Having bigger muscles implies pulling off greater feats of strength, which is one of the biggest reasons many people look to increase their testosterone.

One study found that fenugreek extract supplementation significantly improved participants’ upper body strength and endurance [8].

Additionally, as higher testosterone levels correlate to greater strength and endurance, taking a fenugreek supplement as part of a healthy diet can help boost body composition, muscle mass, and bone mass.

8. Reducing Inflammation and Pain

Inflammation has been shown to have an adverse negative reaction on the body in many ways.

Excess inflammation can manifest in physical ailments such as arthritis, muscle and joint pain, and even asthma.

Fenugreek is rich in linolenic acids that act as an anti-inflammatory agent to combat these ailments [9]. This is very beneficial for exercise, as it can reduce muscle inflammation and speed up recovery.

What Are The Side Effects Of Fenugreek?

Taking too much fenugreek can result in some side effects on the digestive and cardiovascular systems. Common symptoms include a drop in blood sugar, diarrhea, nausea, and bloating.

You should also pay attention to any other medications you may be using that can impact your blood sugar levels.

Fenugreek should also be avoided by lactating or pregnant women.

To prevent complications, make sure to consult a healthcare provider for professional medical advice.

Or you can try some of the testosterone boosters we've reviewed in this article.


Can You Take Fenugreek Every Day?

It is safe to take fenugreek daily in moderate doses as long as you do not exceed 2000 mg per day.

How Long Does It Take For Fenugreek To Impact Testosterone Levels?

People taking fenugreek can expect to wait up to 12 weeks before seeing significant results on their testosterone levels.

Does Fenugreek Help With Erectile Dysfunction?

Fenugreek has been shown to help men that suffer from ED. Taking 600 mg a day can help improve conditions associated with ED [10].

Does Fenugreek Help With Erectile Dysfunction?

Fenugreek has been shown to help men that suffer from ED. Taking 600 mg a day can help improve conditions associated with ED [10].

When Should I Take Fenugreek For Weight Loss?

The best time to take fenugreek is early in the morning. This allows the properties of the plant to be absorbed into the body throughout the day, which also assists with digestion.

Should You Take Fenugreek For Low T-Levels?

Fenugreek powder and similar products can help boost testosterone levels in healthy men.

Based on various studies, the benefits of fenugreek range from assisting with fat loss to reducing pain and inflammation.

So, taking testosterone supplements that contain fenugreek, among other ingredients, can help you efficiently increase testosterone production.


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