Fenugreek. You’ll find it on the ingredients list of many testosterone boosting products. It is often listed proudly on the back of these supplements and it is claimed to be incredibly effective. But does Fenugreek really increase testosterone? In this article we will cover the following questions:
What is Fenugreek?Fenugreek is a herb that is grown in India, Africa, and the Middle East. It is popular in India where it is used in curries, it is also used in Turkish, Egyptian, Ethiopian, and Jewish cuisine. Both the leaves and the seeds are used. In many cultures, Fenugreek is believed to help aid digestion, while some believe that it can help increase breast milk production. As a supplement ingredient, Fenugreek is promoted as a testosterone boosting ingredient, as well as a libido enhancing one. But is this the case?
Does Fenugreek Increase Testosterone?Whether Fenugreek increases testosterone or not is quite a complicated question. Most studies seem to indicate that Fenugreek has absolutely zero effect on testosterone, but one or two studies have found that there is an increase. One of the studies that did see an increase in testosterone was by Wilborn et al (2010) . It was a six-month study with 30 male subjects who were between 18 and 29 years old. The subjects either took 500mg of Fenugreek or a placebo. At the end of the study, those who had taken Fenugreek had seen an increase in testosterone and a reduction in body fat, but no significant differences in muscle mass. On the other hand, a 2009 study in the International Journal of Exercise Science  looked at 45 resistance-trained males taking the same dosage (500mg) of Fenugreek. The study failed to see any increase in testosterone levels. Another study by Steels, Rao & Vitetta (2011) gave 60 men 600mg of Fenugreek for a period of 6 months . The study found that Fenugreek helped boost libido and sexual arousal, but it had no effect on testosterone levels. After reviewing these studies, it’s difficult to say whether Fenugreek does increase testosterone or not. For now, we can only say that there is insufficient evidence to say that it does.
Are There Other Benefits?Fenugreek does appear to increase your libido, but again, more evidence is required. If low libido has been an issue for you, then supplementation might be worth your time. There also appears to be evidence that Fenugreek can increase breast milk production in lactating women. A 2011 study in the Journal of Alternative & Complimentary Medicine found that women who consumed Fenugreek as part of a herbal tea had double the average milk production of women who did not . Of course, most people who are looking for a testosterone increase would not be too interested in increasing their breast milk production! There may be a small decrease in appetite when taking Fenugreek, a 2009 study by Chevassus et al found that 1176mg of Fenugreek per day led to a reduction in fat consumption in men . But the study had many flaws (tiny sample size, no controls on the diet) and several similar studies have failed to see any effect on appetite whatsoever.
So Should You Expect Fenugreek To Increase Your Testosterone Levels?If it does increase testosterone, regulate appetite, and improve your libido, then it is a perfect testosterone booster ingredient. Although there isn’t a huge amount of evidence that it increases testosterone it does seem to have its benefits. So will it increase testosterone levels? Probably not by a lot. But it may help increase your sex drive and make you feel a little more energized. In fact all of our top rated testosterone boosters contain a little bit of fenugreek in them and we’re not mad about it.