Fenugreek is a common culinary spice. But lately, it’s been gaining attention as a natural testosterone booster. Some promote it as a gentler alternative to hormone therapy, others as a fix for low energy and libido.

So what’s the truth? And what does the science actually say?

Start With the Basics

Before taking anything to raise testosterone, it’s worth checking whether you actually have a problem. The best first step is a blood test. Without it, you won’t know if there’s even anything to “boost.”

You also need to remove what’s holding testosterone down:

• Excess weight (fat tissue converts testosterone into estrogen)
• Regular alcohol use (same mechanism)
• Poor sleep, chronic stress, inactivity

Supplements won’t do much if these things aren’t addressed.

What Is Fenugreek?

Fenugreek contains saponins, including diosgenin — a compound that can serve as a precursor for hormone synthesis. Some theories suggest it partially blocks aromatase and 5-alpha-reductase, enzymes that break down testosterone into estrogen and DHT. That could slow testosterone loss and result in slightly higher blood levels.

What Studies Have Found

Several clinical studies have tested fenugreek’s effects on testosterone in men. Here are the most relevant ones.

2020 Meta-Analysis
A review of four randomized controlled trials found that daily fenugreek supplementation (250–600 mg/day for 8–12 weeks) resulted in moderate testosterone increases.
Source: Phytotherapy Research, 2020

Study in 120 Overweight Men (Australia)
Participants received 600 mg of Testofen (a standardized fenugreek extract) for 12 weeks. Total testosterone increased from 12.3 to 13.8 nmol/L; free testosterone from 241 to 264 pmol/L. Libido, sleep, and mood also improved.
Source: MDPI, 2021
Note: the study was industry-funded.

Young Men + Resistance Training
In this study, 60 men took 600 mg/day of Fenu-FG while also following a training program. Free testosterone levels nearly doubled after 8 weeks.
Source: PMC, 2023

Furosap Study (Men Aged 25–45)
Participants took 250 mg/day of Furosap for 12 weeks. Total testosterone rose from 545 to 669 ng/dL (a 23% increase).
Source: MDPI, 2021

2024 RCT with Trigozim®
A study of 95 men aged 40–80 found a 37% increase in salivary free testosterone after taking 1800 mg/day of Trigozim.
Source: PLOS ONE, 2024

So What Does It All Mean?

Fenugreek can produce modest increases in testosterone — especially free testosterone. Results are more noticeable in young, healthy, active men. For older men or those with excess weight, the benefit tends to be smaller. Still, some studies show improvements in libido, sleep, and mood even without major hormone changes.

Safety and Side Effects

Just because it’s natural doesn’t mean it’s risk-free.

Common side effects:
– bloating, nausea, diarrhea
– sweet, maple-like body odor
– headaches or dizziness

Rare side effects include liver issues, allergic reactions, and low blood sugar. Fenugreek may also interact with diabetes meds, blood thinners, and hormone therapies. People with legume allergies should be cautious too.

Bottom Line

Fenugreek might help raise testosterone, but only if the basics are in place: good sleep, less alcohol, exercise, healthy weight.

On its own, it’s not a magic fix — but it can be part of a bigger picture.

If you’re thinking about trying it, check in with a doctor first, especially if you have medical conditions or take other medications.