Fenugreek is one of those herbs that you’ve probably heard of, but maybe never realized you’ve eaten. You may simply wonder why anyone would take fenugreek in the first place. It’s not one of the most talked-about health staples, but perhaps it should be — given its plentiful health benefits, including its positive effects on testosterone production. And if you’re wondering "does fenugreek actually increase testosterone?", you’re in the right place.
One of the main reasons men are becoming interested in this versatile herb is because there may be a link between fenugreek and testosterone production.
A Testosterone Refresher
Testosterone is produced by both men and women, but much higher levels are typically found in men. It’s the male’s main health hormone. Produced by the testes, testosterone is responsible for the development and function of men’s genitalia. But contrary to locker room culture, there’s more to it than what’s between the legs. Testosterone also plays a key role in functions like building muscle mass, increasing bone density, supporting emotional and mental health, and maintaining normal levels of red blood cells.
Testosterone levels wax and wane throughout the day, so diagnosing true low testosterone can be challenging. Testosterone levels are influenced by things like your age, alcohol consumption, what you eat, if you’re sick, if you’re taking medications, and your body mass index. Plus, testosterone levels naturally decline as you get older.
But when testosterone levels are chronically low, men may experience symptoms like depression, anxiety, erectile dysfunction, low sex drive, fatigue, and unintentional changes in body composition like loss of muscle mass. Low testosterone may very well be the reason you are off your game go about your day in a cloudy funk.
When low testosterone levels are diagnosed, the question is how to bring them back up to normal and help alleviate some of the worries and symptoms above. Similar to how women may undergo estrogen replacement therapy, men may use testosterone replacement therapy - but there is a less drastic path through herbal remedies, like fenugreek testosterone supplementation.
What is Fenugreek?
Native to the Mediterranean region as well as parts of North Africa, Asia, and Trigonella foenum-graecum L.) is an herb with leaves that have three leaflets similar to a clover. Fenugreek is part of the pea plant family and blooms white flowers. Its name means “Greek hay.”
While fenugreek has a long history of medicinal and health uses around the world, you may be most familiar with it as part of certain spice blends for culinary use. Its seeds, which have a unique maple syrup smell and flavor, are often used as a staple spice in Indian cuisine, but they can also be crushed and used to make herbal tea. Use fresh or dried fenugreek leaves to finish dishes like soups, curries, and sauces.
Fenugreek extracts are often included in soaps, cosmetics, and other personal care products. It’s also commonly found in supplemental form for a variety of health uses, for example, using fenugreek for testosterone support.
Does Fenugreek Increase Testosterone?
When people are looking for a natural remedy for low testosterone levels, fenugreek is commonly among the first recommendations. The relationship between fenugreek and testosterone production seems to be linked to bioactive compounds in the herb called furostanolic saponins. When you eat fenugreek, it’s these compounds that appear to help boost testosterone production in the body. One of these saponins is called protodioscin, and it may be especially helpful for targeting low testosterone.
There are studies that found fenugreek supplementation to raise testosterone, aiding in low testosterone-related conditions, like low sex drive, fatigue, and difficulty building muscle. When testosterone levels are normalized, men can experience benefits like improved libido and more muscle endurance. Fenugreek extract has been shown to support reduce anxiety and improve overall quality of life among men, likely related to its impacts on testosterone production.
For example, a 2009 study found that daily supplementation with 900 mg of a highly-purified molecule from fenugreek seed extract, combined with 3.5 grams creatine, had a significant impact on increasing upper- and lower-body strength and body composition when participants engaged in a four-day per week, eight-week strength training program. In fact, it resulted in a 120% increase in bench press strength and a 370% increase in peak power after four weeks.
In another 2016 trial published in the journal Aging Male, researchers found that fenugreek seed extract taken at a dose of 600 mg per day for 12 weeks was effective for increasing low testosterone levels. This was a double-blind study involving 120 men aged 43-70 years old who experienced symptoms of potential testosterone deficiency and related concerns around sexual function.
In a 2017 multi-center study published in the International Journal of Medical Sciences, 50 men aged 35-60 years old were given 500 mg fenugreek enriched with 20% protodioscin per day for 12 weeks. The researchers found that, compared to placebo, this was effective in improving low testosterone levels, sperm health, heart health, mental alertness, and overall performance of the men.
Finally, a 2020 meta-analysis published in Phytotherapy Research examined the effects of fenugreek extract on serum testosterone levels in men. The authors reviewed four randomized clinical trials and concluded that supplemental fenugreek extract has a significant effect when it comes to raising total testosterone levels in men.
What Are The Health Benefits of Fenugreek?
In addition to fenugreek for testosterone, some of the other potential men’s health benefits include:
May provide anti-cancer benefits
Studies in a lab setting observed the ability of fenugreek to stop the growth of cancer cells, like lymphoma.
May support normal blood sugar regulation
Fenugreek seeds may help reduce high blood sugar levels and help with healthy blood glucose regulation. In a 2016 multi-center, randomized controlled study, researchers found that 500 mg twice per day of fenugreek seed extract enriched in furostanolic saponins was effective for reducing HgA1c - an indicator of long-term blood sugar control - among people with type 2 diabetes.
Plus, a 2015 study conducted over three years found that when people with prediabetes were given 1,000 mg per day of fenugreek, they had a 400% lower risk for developing type 2 diabetes compared to a placebo group.
May support healthy cholesterol levels
Fenugreek has been observed to not only help reduce high blood sugar levels among people with type 2 diabetes but also improve cholesterol levels. In a 2016 review, the authors concluded that fenugreek may help reduce total cholesterol in this population, which can be a risk factor for heart disease. More research is needed on whether fenugreek could also benefit other blood fats, like triglycerides and LDL (“bad”) cholesterol.
May contain anti-inflammatory compounds
Adding fenugreek to your diet may help support a normal inflammatory response in your body. For instance, a 2018 study published in Allergy, Asthma & Clinical Immunology found that a fenugreek seed syrup was safe and helpful for reducing mild symptoms of asthma among 79 participants, compared to a placebo. This may also apply to mild symptoms of other inflammatory conditions.
Are there potential side effects?
While fenugreek is promising for testosterone and men’s health, keep in mind that more isn’t always better. Extremely high doses, such as 25 grams or more per day, may cause a drop in blood sugar, result in lower potassium levels, or cause liver toxicity when specific formulations are consumed.
If you need further guidance on determining how much fenugreek to take for testosterone, you can always start low and add more based on your individual body’s needs but ultimately always consult your healthcare provider.
Fenugreek and Testosterone Levels
If you’re looking for a natural way to help support men’s health, the science shows that fenugreek benefits testosterone. It’s best to combine fenugreek with other healthy lifestyle habits like regular exercise, getting quality sleep, eating a nutrient-rich diet, and achieving a healthy body weight in order to further support healthy testosterone levels.
For convenient and comprehensive support, Superceuticals™ in The Testosterone System™ include 107.5mg of TestoSURGE® fenugreek extract per serving, along with adaptogens, beetroot powder, EDTA, Tribulus, vitamin B6, and other all-natural ingredients. Rebalance Superceuticals™ are designed to enhance men’s health by supporting healthy cortisol levels 24/7, providing peak energy, laser focus, lightning recovery, revitalizing sleep, increased libido, and more.
Plus, our proprietary Directline™ delivery method allows these science-backed testosterone-balancing ingredients to have a 3-5 times better uptake of over other nutraceuticals. This means that you’ll get the same excellent testosterone production benefits, with a smaller dose.
Could fenugreek be a good choice for you? Maybe! Incorporate it along with other healthy habits to optimize both fenugreek and testosterone levels.