Fenugreek: Testosterone Boosting Superfood From Ayurveda

Medically reviewed by — Research analysis by Alex Eriksson

There are several ways to naturally increase your body's testosterone levels, with fenugreek testosterone boosters being one of the best options.

In this article, we will show you how consuming fenugreek can help boost testosterone levels, and if any side effects from taking fenugreek supplements exist.

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What is Fenugreek?

When those of you familiar with cooking hear the word fenugreek (Trigonella foenum-graecum), you probably think of the popular spice used in various pastes, curries and chutneys. While that is true, fenugreek is also being looked into as a supplement to boost testosterone levels in men.

Fenugreek literally means ‘Greek hay.’ The dried leaves have a somewhat bitter taste and a very strong smell.

Aside from its use in cooking, fenugreek is believed to have medicinal properties, including roles in diabetic treatment, lactation aid, and arthritic pain releif.

Best results for increasing lower and upper body strength, improving lean muscle mass, and reducing fat are achieved with the combination of regular resistance training and consumption of 500mg of fenugreek extract daily. 

By using pregnenolone cream or pregnenolone supplements, the levels of the compound in the body increases, and this brings about various benefits such as fatigue relief, and delay of the aging process.
athletic man

Fenugreek Nutritional Benefits

One tablespoon (Tb), which is the standard serving of fenugreek, has the following nutrients.

  • 35.5 Calories
  • 2.5g Protein
  • 6.4g Carbohydrates
  • 0.7g Fat
  • 2.7g Fiber
  • 0.1mg Manganese (7% DV)
  • 3.7mg Iron (20% DV)
  • 21mg magnesium (5% DV)
  • 01.mg Copper (6% DV)
  • 32.6mg Phosphorus (3% DV)
  • 0.1mg Vitamin B6 (3% DV)

While further research is needed to identify and confirm many of fenugreek’s benefits, initial studies have shown that it can help with various health issues. Some of these important benefits are discussed below.

Lowers Cholesterol Levels

Fenugreek is an important supplement for people with cardiovascular issues such as hardening of arteries and high levels of triglycerides and cholesterol in the blood.

A study conducted in India showed that diabetics consuming 2.5g of fenugreek twice a day for 3 months significantly lowered their triglycerides and LDL cholesterol levels – with no effect on HDL cholesterol.

Enhances Exercise Performance

A study reported in the Journal of Sports Science and Medicine showed the positive effects of combined creatine plus fenugreek extract on body composition and strength in men who regularily exercise. 

In the study, men in the fenugreek/creatine group showed increases in bench press strength, leg press strength, and lean mass. This means that the combination of creatine and fenugreek extract can effectively boost creatine uptake without the need to consume excessive amounts of simple carbohydrates.

Builds Muscle Mass

A study also shows that Fenugreek extract can help improve the results you get from resistance training. This includes improved muscle strength, increased testosterone and free testosterone levels, and an overall boost in anabolic activity.

This means that supplementing your workout routine with Fenugreek can help you build muscle mass more efficiently.

Aids Digestion

Fenugreek can help with constipation and feelings of upset stomach. In addition, since Fenugreek has anti-inflammatory properties, it is also recommended in the dietary plan of ulcerative colitis, a type of inflammatory bowel disease affecting the large intestine.

increases libido

Increases Libido

Fenugreek can help men deal with issues like erectile dysfunction, hernias, and even hairloss. While you should consult with your general practitioner before using natural therapies to increase libido, fenugreek-based supplements have been shown to increase sexual performance in men, as well as remedy impotence naturally.

Another name for fenugreek is "Ram’s Horn Clover", a fairly sexually suggestive connotation. Not only is fenugreek used in cooking, it was also traditionally used as an aphrodisiac.

Fenugreek supplements are made of fenugreek seed extract. The active ingredients are fenusides, which are glucosides known to stimulate androgens or male sex hormones.

The glucosides ultimately raise testosterone production; thus, increasing muscle mass while also boosting sexual performance and energy.

The glucosides ultimately raise testosterone production; thus, increasing muscle mass while also boosting sexual performance and energy.

By using pregnenolone cream or pregnenolone supplements, the levels of the compound in the body increases, and this brings about various benefits such as fatigue relief, and delay of the aging process.

Although fenugreek is shown to increase testosterone levels, the increases are not that high. Several studies showed fenugreek can boost libido, but such increase is non-stimulatory.

The normal dosage of fenugreek is 500mg to 600mg a day. The right formula should contain 50% fenusides by weight.

More research is required to uncover which fenugreek extractions are most potent, and what dosages increase testosterone levels in men the most.

Fenugreek: Testosterone Booster

In a Phytotherapy Research study, 60 men (from the 25-52 year old age group) took either 600mg fenugreek extract or a placebo a day for 6 weeks. Those on fenugreek reported that the supplement positively affected their libidos.

Essentially, the double blind placebo controlled study determined that fenugreek extract significantly influenced stamina, energy, and sexual arousal, and enabled participants to maintain normal testosterone levels.

In another study, 30 men of college age took 500mg of fenugreek supplement a day. Researchers noted increased bioavailable testosterone and testosterone levels, while DHT and estrogen levels were not affected.

In the study, the participants also noted a decrease in body fat. The participants, deemed to be in athletic shape, were instructed to take the supplements before working out.

Fenugreek Adds Flavor to Foods

Aside from its significance in Indian cuisine, one benefit of fenugreek is that it is utilized as a flavoring agent in various foods, maple syrup imitations, tobacco, and beverages. The plant’s leaves can also be used in salads.

Fenugreek seeds also contain more than a hundred phytochemicals, making fenugreek an essential ingredient used in daily cooking.

Potential Side Effects

Fenugreek is deemed safe when consumed in amounts normally found in food. When used as a supplement, a healthy daily dose should be determined on an individual basis.

If taken in large amounts, fenugreek’s side effects may include stomach ache, diarrhea, and bloating. Hence, using the recommended daily dose to increase your testosterone levels is the safest method. 

Also, since fenugreek is known to lower blood pressure, people who have a tendancy for hypotension should be careful when consuming the herb. There have also been reports of fenugreek causing gynecomastia (male breast growth) in certain cases.


The recommended daily fenugreek dosage to boost testosterone production and increasing libido is 500mg to 600mg of a fenugreek extract with 50% fenusides.

Aside from its use to benefit male libido, fenugreek can also help release insulin, which can help manage blood sugar levels and increase muscle mass after weight training. Fenugreek also raises creatine levels, which leads to more muscle mass when you work out.

If you have digestive issues, fenugreek can offer relief when taken before meals. Fenugreek’s benefits for heartburn are similar to several over-the-counter antacids.

While more research is needed to uncover the biochemical pathways that link fenugreek consumption and testosterone production, there is evidence that taking the recommended 500mg to 600mg daily dose can help raise testosterone levels.

While fenugreek’s seeds and leaves can be consumed by themselves, there are fenugreek supplements, such as Test Boost Elite, available in the market that can boost your sexual and athletic performance in a more convenient way. 

Alex Eriksson (Research Analysis)

Alex Eriksson is the founder of Anabolic Health, a men’s health blog dedicated to providing honest and research-backed advice for optimal male hormonal health. Anabolic Health aspires to become a trusted resource where men can come and learn how to fix their hormonal problems naturally, without pharmaceuticals.

1 thought on “Fenugreek: Testosterone Boosting Superfood From Ayurveda

  1. You can buy Fenugreek seeds at some Asian or Indian supermarkets. Grind the seeds into a fine powder and put them in your morning coffee. BOOM!

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