Fenugreek
Trigonella foenum-graecum
What the evidence shows
Multiple RCTs show improvements in self-reported libido and strength alongside modest free-testosterone increases, though total testosterone changes are often non-significant — meaning much of the reported benefit may be a free-T/SHBG effect or a separate libido-specific mechanism rather than raw T production.
How it's thought to work
Contains furostanolic saponins thought to inhibit aromatase (reducing T-to-estrogen conversion) and possibly 5-alpha reductase, though the exact mechanism remains debated.
Typical Dosage
500–600mg/day of a standardized seed extract.
Safety Notes
Generally safe. Can cause a maple-syrup body odor. May lower blood sugar — caution if diabetic or on glucose-lowering medication.
Want the full clinical breakdown?
Does fenugreek actually raise testosterone, or just free testosterone? Multiple RCTs show real effects — primarily by inhibiting SHBG and 5-alpha reductase, freeing bound testosterone and reducing its conversion to DHT.
Read the full evidence reviewConsidering adding Fenugreek to your routine?
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