Fenugreek is a plant in the pea family whose seeds are a familiar spice in South Asian and Middle Eastern cooking. Supplements aimed at men usually contain concentrated seed extracts standardised to plant compounds such as saponins or glycosides, which have been proposed to influence hormone production.
Fenugreek appears in many testosterone-support blends. A 2026 meta-analysis of placebo-controlled trials in adult men found a small favourable effect on total testosterone across six studies. Results for free testosterone, the fraction not bound to SHBG, varied between studies, and the authors called for more high-quality trials1.
Because fenugreek is sold both as a spice and as a concentrated supplement, it is easy to assume the two are interchangeable. They are not: the trials discussed below tested standardised seed extracts, and a blend that lists fenugreek among many ingredients may contain different amounts from those studied.
Does fenugreek increase testosterone?
Pooled trials show a small increase in total testosterone, and a 12-week trial in older men found rises in both total and free testosterone. Results for free testosterone have varied between studies.
In a 12-week trial of 120 healthy men aged 43 to 70, a standardised seed extract (the trial used 600 mg a day) raised total and free testosterone compared with placebo, and reduced symptoms of age-related androgen decline on a standard questionnaire2.
In the 2026 meta-analysis, six studies contributed to the total testosterone analysis and showed a small favourable effect. Five contributed to the free testosterone analysis, where results differed between trials, and the authors called for larger, better-designed studies1.
Can fenugreek improve libido?
Two trials of a standardised seed extract in healthy men reported improvements in libido and sexual function. Research on other extracts is ongoing.
In a six-week trial, 60 healthy men aged 25 to 52 without erection problems took a fenugreek extract and mineral formulation (600 mg of extract a day) or placebo. The fenugreek group reported improvements in sexual arousal and orgasm, and in satisfaction with energy, muscle strength and wellbeing, while testosterone and prolactin stayed within normal ranges3. The trial in older men also reported more morning erections and more frequent sexual activity2.
Libido is shaped by sleep, stress, health and relationships as well as hormones. For more on that, see sleep and sex drive.
Is fenugreek safe to take?
It has a long history as a food, but fenugreek can lower blood sugar. That matters if you have diabetes or take glucose-lowering medicine.
A meta-analysis of 10 trials found that fenugreek lowered fasting blood glucose by about 0.96 mmol/L compared with control, with the clearest effects at medium or high doses in people with diabetes4.
If you take medication for diabetes, talk to your doctor or pharmacist before using fenugreek supplements, as the combined effect could push blood sugar too low. The same applies if you take any regular prescription medicine. Stop taking it and seek advice if you notice signs of low blood sugar, such as shakiness, sweating or confusion.
Common questions
Does eating fenugreek in food have the same effect?
The trials that reported effects in men used standardised seed extracts23, which are more concentrated than the amounts typically used in cooking. Dietary fenugreek has not been studied for testosterone in the same way.
How long did fenugreek trials last?
The libido trial ran for six weeks3 and the trial in older men for 12 weeks2. Longer-term use has not yet been studied in the same detail.
Is fenugreek in semen volume supplements?
It appears in some blends, usually for its links with testosterone and libido. Fenugreek trials have measured hormones and sexual function rather than semen volume; for the factors that affect volume, see how to increase semen volume.
Read more on this
Supplement ingredients for men’s sexual health: what the research shows
Does testosterone affect sex drive? Separating myth from mechanism
How to increase semen volume: what actually works
Sources
- Yang P, et al. Effects of oral fenugreek-derived preparations on testosterone-related outcomes in adult men: a systematic review and meta-analysis of randomized placebo-controlled trials. Front Nutr. 2026;13:1903508. PubMed
- Rao A, et al. Testofen, a specialised Trigonella foenum-graecum seed extract reduces age-related symptoms of androgen decrease, increases testosterone levels and improves sexual function in healthy aging males in a double-blind randomised clinical study. Aging Male. 2016;19(2):134-142. PubMed
- Steels E, et al. Physiological aspects of male libido enhanced by standardized Trigonella foenum-graecum extract and mineral formulation. Phytother Res. 2011;25(9):1294-1300. PubMed
- Neelakantan N, et al. Effect of fenugreek (Trigonella foenum-graecum L.) intake on glycemia: a meta-analysis of clinical trials. Nutr J. 2014;13:7. PubMed
Not medical advice. Written by Eric Stephens from the research cited above; not reviewed by a doctor. If something worries you, see a GP.