Fenugreek Seed: Benefits for Men, Dosage and Side Effects

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.

• 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.

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.

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.

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.

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.