- Fenugreek is an herb traditionally used to promote libido and testosterone production.
- The active ingredients are extracted from the seeds, which are commonly used as a spice in Indian cuisine.
- Several scientific studies support the positive effect of fenugreek on testosterone production.
There are countless herbs traditionally used as aphrodisiacs. However, if we narrow the focus to those whose effects are also supported by scientific evidence, we would only need the fingers of one hand to count them, and fenugreek would certainly be among them.
A spice of Indian cuisine and a popular dietary supplement
Fenugreek is a staple of Ayurvedic and traditional Chinese medicine. For centuries, its crushed seeds have been used as a spice in Indian cooking (for example, in curry blends), adding a distinctive aroma and yellowish hue. These seeds are also widely used in dietary supplements, with the active ingredients extracted in concentrated forms.
There are dozens of fenugreek‑based plant extracts on the market, most of which are standardised to a total saponin content of between 10% and 50%.
The main active constituents of fenugreek seeds are trigonelline, 4‑hydroxyisoleucine, protodioscin and diosgenin. Some branded extracts are standardised to one of these specific compounds. However, it cannot currently be confirmed that such extracts are more effective than those standardised only for total saponins. That said, most studies supporting fenugreek’s positive effects have used these branded extracts (such as Testofen, Fenu‑FG, IND9, or Furosap).
The effect of fenugreek on testosterone levels in men
Although fenugreek extract has many different applications when used in dietary supplements, its main use is to help boost testosterone levels. Experts have proposed two possible mechanisms by which fenugreek may act:
- Its active compounds — such as diosgenin, trigonelline, sapogenin, and protodioscin — may help increase testosterone levels directly.
- It may inhibit aromatase and 5‑alpha‑reductase, enzymes involved in the breakdown of testosterone in the body. This could help reduce testosterone degradation and maintain higher levels.
Currently, we can trace 6 scientific studies conducted on human subjects that have examined the relationship between fenugreek extract supplementation and increased testosterone levels.
| Dosage | Study participants | Result | |
| Wilborn C. et al., 2010 | 500mg of extract once daily, 12 weeks of use | 30 exercising men (18‑24 years) | Increase in total and free testosterone levels (by 6.6% and 12.3%, respectively) |
| Mokashi M. et al., 2014 | 600mg of extract, measured 10 hours after use | 16 healthy men (18‑45 years) | Increase in total testosterone levels, no difference in measured free testosterone levels |
| Wankhede S. et al., 2016 | 2 x 300mg of extract per day, 8 weeks of use | 60 healthy men (18‑35 years) | Increase in free testosterone, unchanged total testosterone level |
| Rao A. et al., 2016 | 600mg of extract per day, 12 weeks of use | 120 healthy men (43‑70 years) | Increase in total and free testosterone levels (by 12.2% and 9.5%, respectively) |
| Guo R. et al., 2018 | 250mg of extract per day, 12 weeks of use | 40 athletic men (18‑30 years) | 22.7% increase in total testosterone levels |
| Rao A. et al., 2020 | 600mg of extract per day, 12 weeks of use | 100 men with symptoms of an enlarged prostate | No change in total or free testosterone levels |
While the results of these studies are certainly promising, the evidence is not beyond question. The number of studies is still limited, and importantly, all of the research mentioned was co‑funded by the companies that supplied the branded fenugreek extracts used in the trials (Gencor Pacific, Indus Biotech, and CHERESO). However, these are still very promising results. Fenugreek paired with ashwagandha extract easily outshines much better‑known extracts such as tribulus terrestris or maca.
Increasing libido and helping with weight loss diets
An increase in sexual interest and libido can, in some cases, occur independently of rising testosterone levels. For example, although some plant extracts, such as tribulus terrestris or maca,have virtually no effect on testosterone, studies have shown that they can still positively affect sexual activity.
With fenugreek extract, increased libido has been observed in multiple scientific studies, even in some cases where testosterone levels did not rise. In a 2011 study, the use of fenugreek extract had a positive impact on sexual interest and the quality of orgasm. In a 2016 study, it was found to increase the frequency of sexual activity and morning erections in men. Both studies used the"branded" Testofen® extract at a daily dose of 600mg. Notably, this specific extract was awarded 3rd place in the Ingredient of the Year: Healthy Ageing category at the 2018 NutraIngredients awards.
Although fenugreek’s effects beyond sexuality have been studied less extensively, several noteworthy findings are worth mentioning:
- Weight control. It has been shown that obese individuals taking fenugreek spontaneously reduced their dietary fat intake. This reduction in fat consumption may help with weight loss by lowering overall energy intake.
- Muscle growth in men. A 2020 study observed an increase in muscle mass and loss of adipose tissue when taking fenugreek, while a 2011 study observed that combining fenugreek with creatine produced similar muscle gains as combining creatine with 70g of simple carbohydrates. Both studies were co‑funded by companies marketing branded fenugreek extracts (Gencor Pacific and Indus Biotech).
- Breast milk production. Fenugreek has traditionally been recommended to breastfeeding women to promote breast milk production. A 2011 study showed that regular consumption of fenugreek tea can increase breast milk production by up to twofold.
- Blood sugar control. Some studies indicate that fenugreek may benefit individuals with insulin resistance or diabetes. Supplementation has been linked to lower blood sugar levels, likely due to the compound 4‑hydroxyisoleucine, for which some extracts are standardised. One study even suggests that baked goods containing 5% dried fenugreek may offer similar benefits.
Can fenugreek affect the smell of sweat and urine?
One of the notable side effects of fenugreek use is its impact on the smell of sweat and urine, which is often described as having a"maple syrup" scent. If you notice this while taking fenugreek, there’s no cause for concern — it’s a completely harmless effect. The chemical compound sotolone, which is found in fenugreek seeds, is to blame. At high concentrations, sotolone gives off the distinctive smell of fenugreek or curry. At lower concentrations, it resembles the sweet aroma of caramel or maple syrup. When you consume fenugreek, sotolon is metabolised and excreted through sweat and urine, leading to this characteristic scent.
Interestingly, the presence of sotolone in urine is also a clinical marker for a rare genetic condition called Maple Syrup Urine Disease (MSUD), which involves a disorder of branched‑chain amino acid metabolism. Therefore, the use of fenugreek (in the form of a food supplement, spice or tea) may lead to a false diagnosis of this disease.
Bottom line
Fenugreek is a herb traditionally used in Ayurvedic and traditional Chinese medicine. Thanks to a growing body of research supporting its benefits, it is becoming increasingly popular in Western medicine as well. Men especially value fenugreek seed extract for its potential to promote testosterone production and enhance libido.
While the number of human studies remains limited, early findings suggest that fenugreek may help optimise hormone levels, even in younger individuals.
One of its unique and harmless side effects is its impact on body odour — due to sotolone, fenugreek can give sweat and urine a sweet, maple syrup‑like scent.
