Does Fenugreek Boost Testosterone?

Human Window Staff
By Human Window Staff
Updated on January 31, 2019

If you’re asking the question: ‘does Fenugreek boost testosterone?’ then you’ve probably heard about the supposed benefits of this ingredient in supplement form.

So called ‘testosterone booster’ supplements have become an incredibly popular product category in recent years, and Fenugreek is often used as an ingredient due to its supposed benefits.

So-called ‘Testosterone boosters’ themselves are supplements which contain ingredients which have been selected for their supposed ability to help support your goals.

Fenugreek is claimed to have a range of benefits.

But is Fenugreek actually an effective testosterone boosting ingredient, or is it just another substance used as marketing hype by supplement manufacturers?

The purpose of this article is for us to look at Fenugreek from all angles to discover whether it’s actually effective at boosting testosterone, or if it’s better to steer clear of it.

We’re going to focus on the following things:

• What is Fenugreek?
• Fenugreek Benefits
• Does Fenugreek Boost Testosterone?
• Supplements with Fenugreek
• Anything Else To Consider?
• Conclusion

So, let’s get things under way by taking a look at what Fenugreek actually is, where it comes from and how it’s used.

What is Fenugreek?

Fenugreek, an aromatic Mediterranean plant, is a herb and spice commonly found as an ingredient in curries.

The seeds produced by the plant are used whole or powdered into a spice, while the leaves of the plant can be eaten themselves as a vegetable.

The plant produces long pods containing oblong, brownish seeds, and they are commonly added to food as a flavoring.

The leaves of the Fenugreek plant can be used salads, and both fresh and dried leaves are used in Indian cuisine.

Amazingly, the use of Fenugreek by humans as an ingredient could date as far back as the ancient Egyptians, as Fenugreek seeds were often found in tombs.

Indeed, Fenugreek has been used in ancient Chinese medicine for thousands of years to treat a variety of issues. These days, it’s more often consumed as a supplement.

Fenugreek contains a range of beneficial nutrients, including iron, magnesium, manganese, and copper. It’s also a source of Vitamin B6, protein, and dietary fiber.

This is all good stuff, and clearly Fenugreek could be a good addition to your diet simply because of the fact that it’s a great source of these key ingredients.

Now, let’s take a closer look at the supposed benefits of Fenugreek in a bit more detail.

Fenugreek Benefits

We’re now going to focus on the main benefits of Fenugreek as backed up by scientific studies.

These are the main claimed benefits of Fenugreek:

• Boosts Testosterone in Men
• Regulates Blood Sugar Levels
• Controls Appetite
• Increases Breast Milk Production in Women
• Lowers Cholesterol
• Reduces Inflammation

Boosts Testosterone in Men

As the title of this article suggests, Fenugreek has shown some promising results as a natural ingredient to support normal testosterone levels in men.

There have been a number of human studies which point to promising results of Fenugreek as a testosterone boosting ingredient, although more research is probably needed.

In the main study which is often quoted by supplement manufacturers, 15 out of 30 college-aged men were given 500mg of Fenugreek per day and performed four training sessions per week.

After eight weeks, the non-supplement group of men suffered a slight decline in testosterone levels, while the men who were taking Fenugreek enjoyed an increase in testosterone levels, as well as a reduction in body fat.

Another separate human study linked Fenugreek with increased strength and improved sexual function, after six weeks of supplementing with 600mg of the ingredient.

On top of all of this, Fenugreek seeds are rich in bioactive compounds called saponins, including one called diosgenin, which some research suggests may be involved in the production of a number of sex hormones.

The bottom line here is that Fenugreek has shown some promising results in being able to boost testosterone levels and improve sexual function in men.

That said, more research is needed before drawing conclusions here.

Boost Testosterone

(Photo: Adobe Stock)

Regulates Blood Sugar Levels

Fenugreek is claimed to have a range of benefits when it comes to reducing the symptoms of diabetes and regulating blood sugar levels in otherwise healthy individuals.

One study seemed to show that Fenugreek seems to help type 1 and type 2 diabetics, along with improving general carb tolerance in otherwise healthy people.

Again though, there is a need for more research into this.

Controls Appetite

There have been a handful of studies which suggest that taking Fenugreek could help to control appetite.

One two-week study found that supplementing with Fenugreek helped people to reduce their calorific intake.

The bottom line is that Fenugreek may function as a good appetite suppressant, which could make sticking to your diet easier, although more research is needed into this particular benefit.

Increases Breast Milk Production in Women

This is a Fenugreek claimed benefit reserved specifically for women.

We all know that breast milk is the key source of nutrients for newborn babies, but certain issues can cause insufficient amounts to be produced.

There are a number of drugs which can be prescribed to treat this condition, but there have also been some promising studies which suggest that Fenugreek could help to increase the production of breast milk in lactating women.

The main study for this benefit tracked 77 new mothers over the course of two weeks, and found that women who consumed Fenugreek herbal tea experienced an increase in breast milk production.

There have also been other studies into this benefit which showed similar results.

The bottom line is that supplementing with Fenugreek could help to increase breast milk production in new mothers.

Again though, more research is needed here and you should always consult your doctor before thinking about trying any new supplements.

Lowers Cholesterol

Another claimed side-benefit of supplementing with Fenugreek concerns cholesterol levels.

One human study seemed to find that using Fenugreek can help to lower both cholesterol and triglyceride levels, although more research is needed.

Reduces Inflammation

Although there are currently no human studies into this, there is some evidence that Fenugreek may have some anti-inflammatory properties.

Indeed, it has been shown to be able to reduce inflammation in both mice and rats, but more research is needed to determine whether this is the case in humans as well.

Until more research is done, it’s best not to draw any conclusions.

Does Fenugreek Boost Testosterone?

So, now we’re back at the main question at the centre of this article. Does Fenugreek boost testosterone in men?

As can be seen in the above section, there is some evidence from human clinical studies which suggest that supplementing with Fenugreek may help to support testosterone levels.

Fenugreek and Testosterone

Fenugreek is a common supplement ingredient (Photo: Adobe Stock)

The main study, which took place over the course of eight weeks, found that men who took Fenugreek experienced an increase in testosterone levels and a decrease in body fat, compared to the group who did not supplement with Fenugreek.

There have also been some other human studies which point to similar results.

With the above studies in mind, it’s no real surprise that Fenugreek is often used as an ingredient in food supplements.

As we mentioned above, Fenugreek is also a rich source of Magnesium, which is a known key nutrient for a variety of bodily processes.

Despite the claims, there needs to be more research done into Fenugreek before drawing any concrete conclusions about its supposed ability to help with certain things.

Supplements with Fenugreek

When it comes to supplements with Fenugreek, you’ve got two main options – either buy it as a standalone supplement, or use a product which combines it with other ingredients.

As we’ve already mentioned, many of the the leading so-called ‘testosterone booster’ supplements use Fenugreek as one of their main ingredients.

Of course, you could also try adding it to some of the food you’re preparing!

Anything Else To Consider?

You should always remember that there is no ‘magic’ supplement to give you the results you’re looking for.

More often than not, real change is prompted by making healthy lifestyle choices such as making sure that your diet and training regime are completely on point.

A supplement can help to support you on your journey, but it cannot replace a healthy lifestyle. You should always use common sense and make sure that you’re looking after yourself before thinking about any kind of supplementation.


So, that brings us to the end of our article on whether Fenugreek really boosts testosterone levels.

Fenugreek is a herb and spice that has been used as both an ingredient for food and a medicine for thousands of years.

It has a range of benefits, some of which have been backed up by scientific studies.

Among them are the claimed ability to support testosterone levels in men, increase breast milk production in new mothers, and regulate blood sugar levels. However, more research is needed into all of these areas before drawing conclusions.

Overall, Fenugreek seems to be a very impressive supplement ingredient that could well bring about some benefits.