Fenugreek

botanical
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Fenugreek is derived from the plant Trigonella foenum-graecum, an ancient herb with origins in India and the Mediterranean. While both leaves and seeds are consumed, the seeds are the primary form used in dietary supplements. Historically, it has served as a staple in Ayurvedic and Chinese traditional practices for addressing digestive concerns and promoting lactation. Its biological effects are often linked to its content of soluble fiber, saponins, and alkaloids. Modern research frequently focuses on its potential to help regulate blood sugar levels for metabolic support. It is also used for its potential to support healthy testosterone levels in men and increase milk production in breastfeeding mothers. Beyond these uses, the herb provides antioxidant and anti-inflammatory properties. Its fiber content contributes to overall digestive health, and it has been explored for its potential role in cholesterol management and appetite control. These various characteristics make it a versatile ingredient in both culinary and wellness contexts.

Natural sources
Fenugreek seedsFenugreek leaves

Ingredient forms

No public comparison lists found.

Timing & Intake
AnytimeWith foodTake with Meals to minimize digestive upset and aid absorption.
Consuming fenugreek with a meal can help reduce the possibility of gastrointestinal side effects.
Optimal Dosage
Minimum500 mg
Maximum1000 mg
Safety & Toxicity
5 safety notes
  • Pregnant women should avoid fenugreek as it may induce uterine contractions.
  • Individuals with hormone-sensitive cancers should exercise caution due to potential hormone-mimicking effects.
  • Diabetics should use with caution and monitor blood sugar closely due to its hypoglycemic effects.
  • Individuals with bleeding disorders or those undergoing surgery should avoid it due to potential blood-thinning effects.
  • Discontinue use if allergic reactions occur.
Goals
Testosterone Support
Testosterone Support
Impact
Situational effect
Typical dose:500–600 mg
Fenugreek is rich in furostanolic saponins, which are believed to inhibit the enzymes aromatase and 5-alpha-reductase. By reducing the conversion of testosterone to estrogen and DHT, it may help support higher levels of free testosterone, with studies showing positive effects on libido and body composition.

Study evidence

12 studies

Fenugreek extracts may produce a small increase in total testosterone in adult men, but the evidence is very uncertain. Effects on free testosterone are inconsistent, and findings do not establish reliable testosterone support or meaningful improvements in symptoms across products and populations.

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Weight Gain
Weight Gain
Impact
Situational effect
Typical dose:500–1000 mg
For many, the biggest obstacle to gaining weight is a lack of appetite. Fenugreek has been traditionally used and studied for its potential to increase the drive to eat. By making it easier to consume the large volume of food required for growth, it directly addresses a primary barrier to success.

Study evidence

5 studies

Fenugreek is not established as a supplement for overall weight gain. Some research suggests improvements in lean mass alongside exercise, but pooled findings are uncertain, and other studies report fat loss or lower body mass rather than weight gain.

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Studies

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Sources

Up to five highest-ranked published examples per goal. Study counts and charts include all published studies for the connection.

  1. Testofen, a specialised Trigonella foenum-graecum seed extract reduces age-related symptoms of androgen decrease, increases testosterone levels and improves sexual function in healthy aging males in a double-blind randomised clinical study.
    Rao A; Steels E; Inder WJ; Abraham S; Vitetta L · The aging male : the official journal of the International Society for the Study of the Aging Male · 2017
    Randomized trial120 participantsTestosterone Support
  2. Effect of a plant extract of fenugreek (Trigonella foenum-graecum) on testosterone in blood plasma and saliva in a double blind randomized controlled intervention study.
    Lee-Ødegård S; Gundersen TE; Drevon CA · PloS one · 2024
    Randomized trial95 participantsTestosterone Support
  3. Examining the Effects of Herbs on Testosterone Concentrations in Men: A Systematic Review.
    Smith SJ; Lopresti AL; Teo SYM; Fairchild TJ · Advances in nutrition (Bethesda, Md.) · 2021
    Systematic review32 studies pooledTestosterone Support
  4. Efficacy of a novel extract of fenugreek seeds in alleviating vasomotor symptoms and depression in perimenopausal women: A randomized, double-blinded, placebo-controlled study.
    Khanna A; John F; Das S; Thomas J; Rao J; Maliakel B; Im K · Journal of food biochemistry · 2021
    Randomized trial48 participantsTestosterone Support
  5. Beneficial effects of fenugreek glycoside supplementation in male subjects during resistance training: A randomized controlled pilot study.
    Wankhede S; Mohan V; Thakurdesai P · Journal of sport and health science · 2024
    Randomized trial60 participantsTestosterone Support
  6. Fenugreek and Its Effects on Muscle Performance: A Systematic Review.
    Albaker WI · Journal of personalized medicine · 2023
    Systematic review6 studies pooledWeight Gain
  7. The Anabolic Effect of Fenugreek: A Systematic Review with Meta-analysis.
    Isenmann E; Alisauskas P; Flenker U; Schalla J; Diel P · International journal of sports medicine · 2023
    Meta-analysis449 participants7 studies pooledWeight Gain
  8. Effect of Fenugreek Use on Fasting Blood Glucose, Glycosylated Hemoglobin, Body Mass Index, Waist Circumference, Blood Pressure and Quality of Life in Patients with Type 2 Diabetes Mellitus: A Randomized, Double-Blinded, Placebo-Controlled Clinical Trials.
    Hassani SS; Fallahi Arezodar F; Esmaeili SS; Gholami-Fesharaki M · Galen medical journal · 2023
    Randomized trial62 participantsWeight Gain
  9. Libifem® (Trigonella foenum-graecum) in conjunction with exercise on muscle strength, power, endurance, and body composition in females aged between 25 and 45 years.
    Rao A; Clayton P; Briskey D · Frontiers in sports and active living · 2023
    Randomized trialWeight Gain
  10. Effect of Furocyst on Lipid Profile and Insulin Resistance Across Different Categories of Body Mass Index in Women With Polycystic Ovarian Syndrome (PCOS).
    Shukla A; Singh R; Gupta A; Goel A; Tiwari K; Singh SK · Cureus · 2025
    Randomized trial230 participantsWeight Gain