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Trigonella foenum-graecum
Traditional herb with evidence for supporting testosterone, libido, blood sugar control, and lactation.
What the evidence says
Fenugreek appears to help in 11 of 12 studies with measurable effects — the evidence leans clearly favourable.
Most evidence is from high-quality meta-analyses and randomised trials published 2007–2025 with a typical study size of 82 participants.
Based on 47 studies · 20 meta-analyses · 13 RCTs · 13,631 total participants
Confidence
HighWhat the studies found
By outcome
See full supplement plans that include Fenugreek.
Fenugreek has an evidence score of 7.5/10 — strong evidence based on 47 indexed studies, including 19 meta-analyses. Traditional herb with evidence for supporting testosterone, libido, blood sugar control, and lactation.
The commonly studied dose of Fenugreek is 500-600mg extract (standardized). Research points to an estimated optimal dose around 800mg, with a minimum effective dose near 500mg. Individual response varies — start low and adjust.
The best time to take Fenugreek is with meals. Take it with food. Fenugreek's high soluble fiber (galactomannan) content forms a viscous gel in the stomach that slows carbohydrate absorption, making mealtime dosing essential for blood sugar management.
Last reviewed May 2026 · evidence from 39 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
Fenugreek is a plant whose seeds have been used in cooking and medicine for centuries. Research shows benefits for testosterone levels, libido in both sexes, blood sugar control, and milk production in nursing mothers. Contains compounds that may inhibit enzymes that convert testosterone to estrogen.
May reduce conversion of testosterone to estrogen
Slows carbohydrate absorption
How Fenugreek works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
500-600mg extract (standardized)
Take with food
| Form | Type |
|---|---|
| 💊Standardized extract (Testofen, Furosap) | Recommended |
| 🧪Seed powder | Alternative |
| 💊Capsules | Alternative |
Testofen and Furosap are well-studied standardized extracts.
Minimum: 4 weeks
Optimal: 8 weeks
Cycling: 8 weeks on, 2-4 weeks off is common.
Note: Taking with food may reduce GI upset. For blood sugar, take with carbohydrate-containing meals.
You can get fenugreek from these foods and drinks. Doses are typical per-serving estimates — actual content varies by brand, brew, cooking, etc.
4.0 g per tsp
1 tsp whole seeds ≈ 4 g. Toasted whole or ground into curries / breads. The supplement is typically a seed extract (300–500 mg).
Multiple meta-analyses show modest but consistent reductions in fasting blood glucose. Effects appear stronger in diabetic populations. Conservative estimates given heterogeneity in study designs and extract standardization.
Improved sexual desire in men and women
Modest increases in free testosterone
Sweat and urine may smell like maple syrup
Avoid — may induce labor
Traditional galactagogue; may increase milk production
May enhance blood sugar lowering
May have mild anticoagulant effects — may affect platelet aggregation or vitamin K-dependent clotting factors, altering anticoagulant efficacy
Tip: Take with food
Tip: Harmless; reduce dose if bothersome
Tip: Reduce dose
Fenugreek is generally well-tolerated and considered safe for most healthy adults at recommended doses. The most commonly reported side effects are GI upset, maple syrup smell, diarrhea. Use caution if any of these apply to you: Pregnancy (may stimulate uterine contractions); Hormone-sensitive conditions.
Maca
Likely helpsAndean root that boosts energy and libido through hormonal signaling modulation — different colors (red, black, yellow) have distinct effects.
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