Updated August 2026Evidence-Based

Fenugreek Seed: Benefits for Men, Dosage and Side Effects

Also known as: Trigonella foenum-graecum, Methi, Testofen, Furosap

Illustration representing Fenugreek, the ingredient this guide covers

Fenugreek is the testosterone ingredient with the most credible trial record, which is a low bar cleared honestly. A meta-analysis of clinical trials found a significant effect on total serum testosterone, and a 2024 dose-ranging trial found saliva testosterone rose across doses, most at 1,800 mg. Effect sizes are modest and much of the literature involves branded extracts studied by their manufacturers.

Fenugreek: products that state their dose

Research on fenugreek generally uses 500 mg/day of standardised extract. These are the products we found that put an amount on the label, so you can check them against it. Sorted by whether they reach that figure, then by how many people have rated them.

Prices and ratings were recorded when this page was last updated and change often; the figure on Amazon is the one that counts. As an Amazon Associate we earn from qualifying purchases, at no extra cost to you. Nothing on this list is paid placement: it is ordered on stated dose and rating volume, and we earn the same on all of it.

How Fenugreek Works

Furostanolic saponins, particularly protodioscin, are the proposed actives. Two mechanisms are put forward: inhibition of aromatase and 5-alpha-reductase, which would shift the balance of existing androgens, and effects on luteinising hormone. Neither is settled, and the observed changes are small enough to be consistent with either.

Benefits

  • Testosterone: a 2020 meta-analysis of four trials found a significant increase in total serum testosterone. A 2024 dose-ranging trial in 95 men reported a 19.6% rise in saliva testosterone at 1,800 mg/day.
  • Strength and body composition: 500 mg/day alongside resistance training improved upper and lower body strength in a controlled trial in trained men.
  • Sexual function in women: 600 mg/day of a standardised extract improved sexual function scores over two menstrual cycles.
  • Blood glucose: a separate and reasonably consistent effect, with meta-analysis support in type 2 diabetes and prediabetes.

Research Summary

A 2020 meta-analysis of fenugreek extract on testosterone in men, a 2024 double-blind randomised dose-ranging trial in 95 men aged 40-80, and a 2015 randomised placebo-controlled study of a standardised extract on testosterone, oestradiol and sexual function in menstruating women. Much of this literature involves proprietary extracts, which is worth weighing when reading effect sizes.

Recommended Dosage

Min effective dose

500 mg/day of standardised extract

Max safe dose

1,800 mg/day of extract

500-600 mg/day of standardised seed extract is the range in most testosterone and libido trials. The 2024 dose-ranging study went to 1,800 mg/day and saw the largest effect there. Glucose trials tend to use much more, several grams of seed powder.

Side Effects

A distinctive maple-syrup odour in sweat and urine, which is harmless but surprising. GI upset, diarrhoea and bloating. It can lower blood glucose. Allergic reactions occur, with cross-reactivity to chickpeas and peanuts.

Interactions

Additive with glucose-lowering medication, with a hypoglycaemia risk. May potentiate anticoagulants. Its mucilage can reduce absorption of medication taken at the same time, so separate doses by two hours. Avoid in pregnancy: it has uterine-stimulant activity.

Best Supplements Containing Fenugreek

Frequently Asked Questions

Medical Disclaimer

The content on this page is for informational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult your physician or qualified healthcare provider before starting any new supplement regimen. Individual results may vary.

Sources & References

  1. 2020 meta-analysis. Effect of fenugreek extract supplement on testosterone levels in male: a meta-analysis of clinical trials. Phytother Res.
  2. 2024. Fenugreek extract on testosterone in blood plasma and saliva: double-blind randomised controlled intervention study.
  3. Rao A et al. 2015. Trigonella foenum-graecum seed extract (Libifem) on testosterone, oestradiol and sexual function in healthy menstruating women.