Fenugreek Benefits for Men: What You Need to Know

When it comes to natural supplements, fenugreek’s benefits for men are a hot topic. This humble herb, long used in cooking and traditional medicine, has become increasingly popular for its potential to boost testosterone, enhance sexual function, and support overall wellness. 

Whether you’re looking for an edge in the gym or the bedroom, fenugreek might be worth considering. But, like any supplement, it’s not a magic bullet. 

In this article, we’ll explain what fenugreek can do for men, how it works, and what you should know before adding it to your daily regimen.  

Native to South Asia and the Mediterranean, fenugreek (Trigonella foenum-graecum) is an herb. It’s often used as a spice — especially in Indian cuisine — and as a remedy in traditional medicine. 

Fenugreek leaves and seeds are rich in fiber, antioxidants, and saponins, making them a healthy option for seasoning. 

It’s available in several forms, including seeds, powder, capsules, teas, and extracts. 

Fenugreek is often found in lactation supplements because it’s said to increase breast milk production in breastfeeding women. But it also has many benefits for men — let’s get into those.

So, what can fenugreek actually do for you? While more research is needed, here are some key potential benefits.

1. May Support Healthy Testosterone Levels

If you’re looking to boost testosterone, fenugreek has some promise. Studies suggest it may reduce the breakdown of testosterone in the body, helping to increase levels of this hormone. 

A 2015 study looked at the effects of fenugreek on testosterone in men. Some male subjects took 300mg of fenugreek twice a day, while others took a placebo pill. Both groups did resistance training four days per week. After eight weeks, the men who took fenugreek had higher testosterone levels than those who took the placebo pill. 

A 2020 meta-analysis looked at four clinical trials and found that fenugreek extract has a “significant” effect on serum testosterone levels, confirming its ability to improve testosterone. 

However, a more recent study — a 2024 double-blind, randomized, controlled trial — found that fenugreek didn’t boost plasma testosterone levels. The study involved giving participants Trigozim^Ⓡ, a type of fenugreek extract, every day for 12 weeks. 

In summary, although some research suggests that fenugreek boosts testosterone levels, further study is needed — especially on men with low testosterone.

2. Improves Sexual Function

Given that the herb may improve your testosterone levels, it’s no surprise that fenugreek might also give your sex life a lift. 

Research has linked the herb to improved libido and sexual performance. A 2011 placebo-controlled study found that fenugreek seemed to improve libido, sexual arousal, and orgasm among participants.   

Research suggests it may also improve sperm quality.

However, there’s a lack of research on the effects of fenugreek on sexual dysfunction, such as erectile dysfunction.

3. May Enhance Muscle Strength and Athletic Performance

For those who spend time in the gym, fenugreek could help enhance muscle strength and recovery. 

In the 2015 study mentioned above, participants who took fenugreek extract had a reduction in body fat — without a decrease in muscle strength — compared to the placebo group. 

A 2023 review looked at six randomized controlled trials on the effect of fenugreek seed extract on muscle strength and athletic performance. 

Overall, the review concluded that there was evidence to suggest that fenugreek supplementation led to improved: 

• Muscle strength

• Muscle endurance 

• Athletic performance

• Lean body mass

• Post-exercise recovery

So, if you’re doing a strength training program and looking to improve your muscle mass and endurance, fenugreek might be worth a try.

4. Supports Metabolic Health

Fenugreek seed is high in fiber and saponins, which can affect your blood lipid levels and blood sugar response. This may help with metabolic conditions, such as diabetes. 

One study on fenugreek involved 62 people with type 2 diabetes. In this study, the subjects were given 5 grams of fenugreek seed powder or a placebo twice a day for two months.

Those who took fenugreek seed experienced:  

• Lower blood sugar levels

• Loss of belly fat

• Weight loss

• A reduction in hemoglobin A1C

Fenugreek seed powder is also high in fiber, which can be good for blood sugar control. For example, a 2009 study of people without diabetes found that replacing 10 percent of the refined wheat flour in bread with fenugreek seed powder reduced participants’ blood sugar levels. 

Other evidence also suggests fenugreek can prevent diabetes. A three-year randomized controlled trial found that fenugreek supplementation reduced the risk that people with prediabetes would develop type 2 diabetes.   

While this research is interesting,  more high-quality clinical studies are needed before we know how fenugreek can benefit people with diabetes. 

If you have diabetes and you take blood sugar medication, don’t take fenugreek without your healthcare provider’s go-ahead, as this combination can be dangerous.

5. May Improve Cholesterol

According to a 2020 review of studies, fenugreek supplements might improve cholesterol levels — but more research is needed. 

The review looked at 12 randomized controlled trials involving 560 participants. It found that fenugreek supplementation reduced total cholesterol, triglycerides, and low-density lipoprotein cholesterol. 

Overall, this suggests that fenugreek can have positive effects on cholesterol. But, as the review authors pointed out, more studies are needed, especially among people with high cholesterol levels. 

How much fenugreek per day leads to these benefits? Unfortunately, there isn’t a scientific consensus on that. Most studies use doses of 300–900 mg of fenugreek extract daily, though the right amount depends on your goals and overall health. 

Always consult a healthcare provider to determine the best dosage for you.

There are many forms of fenugreek, including:

• Supplements: Capsules or extracts are the easiest way to take fenugreek, especially for standardized dosing.

• Seeds: If you enjoy cooking, add fenugreek seeds to dishes for a natural boost. They’re often used as a spice in Indian cuisine. 

• Powder: You can try adding fenugreek powder to baked goods or smoothies. 

• Tea: Many people enjoy fenugreek tea, which sometimes has other herbs added as well.

Most fenugreek supplement suppliers suggest you take it with meals to reduce the chance of digestive discomfort. 

The good news is that fenugreek is generally safe for most people. 

But it may cause some side effects, such as:

• Gas

• Bloating 

• Nausea

• A maple syrup-like smell in sweat and urine (weird but harmless)

Also, while allergic reactions to fenugreek are rare, they are possible. 

As the National Center for Complementary and Integrative Health points out, food containing fenugreek generally has amounts that are safe for most people to eat. But you should avoid fenugreek if you take certain medications, such as:

• Blood sugar medications. This combination can lower your blood glucose levels to dangerously low levels.

• Anticoagulants (blood thinners), since the combination may increase the risk of bleeding

Lastly, we want to emphasize the importance of buying high-quality supplements. The Food and Drug Administration (FDA) doesn’t regulate herbal supplements or dietary supplements, which means there are some less-than-quality products out there. Always buy from a reputable company. 

It’s always a good idea to speak with a healthcare professional before adding a dietary supplement to your routine, especially if you have a health condition or are taking prescription medication. They can help determine whether it’s safe.  

Fenugreek isn’t a miracle cure, but it offers a number of potential health benefits for men. For this reason, it’s a popular herbal supplement.

• Potential uses of fenugreek for men are numerous. Research suggests fenugreek might improve testosterone levels, sexual function, muscle strength, and metabolic health — although more studies are needed.  

• It’s generally safe to use. But it can cause some gassiness and bloating, and you should avoid it if you take blood thinners or blood sugar medications. 

• There are many ways to use fenugreek. You can add it to your food, drink fenugreek tea, or use fenugreek seed powder, pills, or capsules.

Combined with a healthy lifestyle, fenugreek could be a valuable addition to your routine — whether you’re looking to build strength at the gym, improve your sex drive, or support your overall health.  

If you’re curious, start by talking to your healthcare provider to ensure it’s a safe and effective choice for your needs. We can help you book an online consultation with a medical professional today.