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Fenugreek seeds in a glass jar, seen from above on black
Specimen PS-FEN · Grade C · 9 papers
UnclearABCD
Verdict · not backed by research

Fenugreek extract

Not worth it for testosterone, strength and muscle gain.

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Dose500–600 mg/day
WhenDaily for 8-12 weeks in trials
Works afterTrials ran 8-12 weeks
Evidence9 papers read

Does it work?

The label shows how strong the evidence is, not how big the effect is. Tap a claim to see its papers.

Lab note

In plain words

For a typical lifter, expect no measurable extra strength: pooled leg-press change was SMD 0.22 and not significant, and in trained men 1RM bench and leg press rose equally with fenugreek and placebo over 8 weeks.[2][7]

The numbers

Total testosteroneSMD 0.256 RCTs in men, very low certainty[1]
Free testosteroneSMD 0.08not significant, 5 RCTs[1]
Leg pressSMD 0.22male athletes, not significant[2]

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Claim by claim— each claim graded on its own

At most a small rise in total testosterone (SMD 0.25-0.32) with very low certainty, and no reliable change in free testosterone, the active fraction.[1][2][3][4][5]

Two meta-analyses find a small total-testosterone effect, but the 2026 review rated certainty very low, judged no trial at low risk of bias, noted common industry sponsorship and concluded the evidence does not support testosterone-boosting claims. Weak evidence is Grade C.

Each plate is one paper. Taller = stronger study design, wider = more studies pooled. Tap one.

26′23′20′24′16′
Meta-analysis2026· Front Nutr
Effects of oral fenugreek-derived preparations on testosterone-related outcomes in adult men: a systematic review and meta-analysis of randomized placebo-controlled trials.

Fenugreek preparations may slightly raise total testosterone in men, but evidence is very uncertain, free testosterone did not reliably change, and the authors say it does not support testosterone-boosting claims.

Studies pooled
13
Participants
637
Total testosterone
SMD 0.25 (95% CI 0.02-0.48), 6 studies
Free testosterone
SMD 0.08 (95% CI -0.48 to 0.63), 5 studies
pubmed.ncbi.nlm.nih.govDOI PubMed
Meta-analysis2023· Int J Sports Med
The Anabolic Effect of Fenugreek: A Systematic Review with Meta-analysis.

In male athletes fenugreek had a small effect on total testosterone; free testosterone, lean mass, fat mass and leg press changes were small and not significant.

Studies pooled
7
Participants
449
Total testosterone
SMD 0.32 (95% CI 0.09-0.55)
Free testosterone
SMD 0.24 (95% CI -0.04 to 0.52)
pubmed.ncbi.nlm.nih.govDOI PubMed
Randomized trial2024· PLoS OneIndustry ties
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.

In men aged 40-80, a fenugreek extract raised plasma testosterone versus baseline but not versus placebo; saliva testosterone rose versus placebo. No side effects were seen.

Participants
95
Plasma total testosterone vs placebo
+9.0%, p = 0.122 (not significant)
Saliva testosterone vs placebo
+37.2%, p = 0.042
pubmed.ncbi.nlm.nih.govDOI PubMed
Randomized trial2016· Aging Male
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.

In healthy men aged 43-70, Testofen 600 mg/day for 12 weeks raised total and free testosterone versus placebo and improved androgen-deficiency symptom scores and sexual function.

Participants
120
Dose
600 mg/day for 12 weeks
pubmed.ncbi.nlm.nih.govDOI PubMed

No significant extra strength in pooled data: leg press SMD 0.22 (95% CI -0.02 to 0.47) in male athletes; one 8-week trial in trained men found equal 1RM gains with fenugreek and placebo.[2][6][7][8]

A systematic review counted four of six small RCTs reporting strength or endurance gains, but the meta-analysis found no significant pooled effect and the positive trials were largely company-run. Mixed, weak evidence is Grade C.

Each plate is one paper. Taller = stronger study design, wider = more studies pooled. Tap one.

23′23′16′10′
Meta-analysis2023· Int J Sports Med
The Anabolic Effect of Fenugreek: A Systematic Review with Meta-analysis.

In male athletes fenugreek had a small effect on total testosterone; free testosterone, lean mass, fat mass and leg press changes were small and not significant.

Studies pooled
7
Participants
449
Total testosterone
SMD 0.32 (95% CI 0.09-0.55)
Free testosterone
SMD 0.24 (95% CI -0.04 to 0.52)
pubmed.ncbi.nlm.nih.govDOI PubMed

No significant change in pooled lean mass (SMD 0.19) or fat mass (SMD -0.19); one 8-week trial in trained men reported a 1.77% vs 0.55% body-fat drop.[2][7][8]

Pooled body-composition effects are small and not significant, while the positive single trials were small and industry-linked. Grade C.

Each plate is one paper. Taller = stronger study design, wider = more studies pooled. Tap one.

23′16′10′
Meta-analysis2023· Int J Sports Med
The Anabolic Effect of Fenugreek: A Systematic Review with Meta-analysis.

In male athletes fenugreek had a small effect on total testosterone; free testosterone, lean mass, fat mass and leg press changes were small and not significant.

Studies pooled
7
Participants
449
Total testosterone
SMD 0.32 (95% CI 0.09-0.55)
Free testosterone
SMD 0.24 (95% CI -0.04 to 0.52)
pubmed.ncbi.nlm.nih.govDOI PubMed

All key numbers

Total testosteroneSMD 0.256 RCTs in men, very low certainty[1]
Free testosteroneSMD 0.08not significant, 5 RCTs[1]
Leg pressSMD 0.22male athletes, not significant[2]
Lean body massSMD 0.19male athletes, not significant[2]
Plasma testosterone vs placebo+9.0%men 40-80, not significant at 12 weeks[5]

Evidence timeline— how the evidence built up

Meta-analysis or systematic reviewTrial or narrative review
2010201520202025
Every paper cited on this page, placed by publication year. Hover a mark to preview it; select it to jump to the reference.

How it works

Fenugreek (Trigonella foenum-graecum) is a legume whose seeds are used as a spice. Supplements are concentrated seed extracts rich in steroidal saponins such as diosgenin, plus trigonelline and 4-hydroxyisoleucine. The sources do not quantify how much a normal diet provides.

Its steroidal saponins and sapogenins (such as diosgenin) are hypothesised to influence steroid metabolism, androgen signalling or sex-hormone-binding globulin. Some products are marketed as aromatase and 5α-reductase inhibitors. These mechanisms come mostly from lab and animal work; human trials show at most small total-testosterone changes without a stable free-testosterone rise.[1][7]

References

Reviewed 03 Oct 2026 · every PubMed ID checked against PubMed

  1. [1]Yang P, et al. Effects of oral fenugreek-derived preparations on testosterone-related outcomes in adult men: a systematic review and meta-analysis of randomized placebo-controlled trials. Front Nutr. 2026;13:1903508. Meta-analysis PubMed · DOI
  2. [2]Isenmann E, et al. The Anabolic Effect of Fenugreek: A Systematic Review with Meta-analysis. Int J Sports Med. 2023;44(10):692-703. Meta-analysis PubMed · DOI
  3. [3]Mansoori A, et al. Effect of fenugreek extract supplement on testosterone levels in male: A meta-analysis of clinical trials. Phytother Res. 2020;34(7):1550-1555. Meta-analysis PubMed · DOI
  4. [4]Rao A, et al. 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. Aging Male. 2016;19(2):134-42. Randomized trial PubMed · DOI
  5. [5]Lee-Ødegård S, et al. 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. PLoS One. 2024;19(9):e0310170. Randomized trial · industry ties PubMed · DOI
  6. [6]Albaker WI. Fenugreek and Its Effects on Muscle Performance: A Systematic Review. J Pers Med. 2023;13(3). Systematic review PubMed · DOI
  7. [7]Wilborn C, et al. Effects of a purported aromatase and 5α-reductase inhibitor on hormone profiles in college-age men. Int J Sport Nutr Exerc Metab. 2010;20(6):457-65. Randomized trial PubMed · DOI
  8. [8]Wankhede S, et al. Beneficial effects of fenugreek glycoside supplementation in male subjects during resistance training: A randomized controlled pilot study. J Sport Health Sci. 2016;5(2):176-182. Randomized trial · industry ties PubMed · DOI
  9. [9]Mancin L, et al. Reducing the Risk of Unintentional Doping From Supplements: A Practical Guide for Athletes and Support Teams. Transl Sports Med. 2026;2026:5919439. Review PubMed · DOI

Dose

500-600 mg/day of a standardised seed extract in most trials

  1. 500-600 mg/day

    The dose used in most trials, over 8-12 weeks.[1]

  2. 600, 1200, 1800 mg/day

    In men aged 40-80, plasma testosterone did not rise significantly versus placebo at any dose; the 1800 mg arm showed a 12.2% rise in free testosterone index.[5]

Lab note

Timing. Trials gave it daily, in one or two doses, for 8-12 weeks. No study tested timing.[1][8]

Which form?— hover or tap

Testofen / Fenu-FG (glycoside-rich seed extract)Unknown

Most-tested branded extract; trials are company-supported.[4][8]

Other branded extracts (Furosap, TrigozimR and others)Unknown

Different standardisation and delivery; results are heterogeneous and not interchangeable.[1][5]

Who benefits

Benefit less
  • Women: pooled data were too limited for conclusions
  • Men looking for a free-testosterone rise: pooled free testosterone did not change

Sources[1][2]

Safety

Caution
The trials reviewed reported it as well tolerated over 8-12 weeks, with no clinical side effects in the Fenu-FG trial and none reported in a 12-week trial of up to 1800 mg/day. A 2023 review advises awareness of doping and liver and kidney damage concerns; long-term safety is unstudied.
Possible side effects
  • No significant side effects reported in 8-12 week trials (Wankhede 2016; Lee-Ødegård 2024)
Talk to a doctor first if
  • You are drug-tested and the product is a multi-ingredient 'testosterone booster': this category has among the highest contamination risks (Mancin 2026)
  • You have liver or kidney disease: a review flags possible liver and kidney damage (Albaker 2023)
Lab note
Buy products certified by Informed Sport, Informed Choice or NSF Certified for Sport. Supplements can contain things that aren’t on the label.

Myths vs research— scroll through

Myth

Fenugreek is a proven natural testosterone booster.

What the research says

The latest meta-analysis rates the evidence very low certainty and says it does not support testosterone-boosting claims.[1]

Myth

A small testosterone bump will add muscle.

What the research says

Pooled lean mass and leg-press changes were not significant even where total testosterone rose.[2]

FAQ

Not reliably: the pooled free-testosterone effect was SMD 0.08 with a confidence interval spanning zero.[1]

Most trials were small, used proprietary extracts and had company involvement; none was rated low risk of bias.[1]

Trials of 8-12 weeks reported no significant side effects, but long-term safety is not studied, and booster blends carry contamination risk.[5][8][9]

  • Yang 2026 notes industry sponsorship or company involvement was common across fenugreek trials and rated publication bias as suspected; its participant count (637) is randomized participants in the eight primary testosterone studies (full text).
  • Wankhede 2016 was supported by Indus Biotech, maker of Fenu-FG (the active component of Testofen), and one author works for Indus Biotech (PMC full text).
  • Lee-Ødegård 2024 was funded by Vitas Ltd, a contract laboratory in which two authors are CEO/stockowners.
  • Wilborn 2010's abstract calls the product only a 'purported aromatase and 5α-reductase inhibitor'; the Yang 2026 full-text table identifies it as a Trigonella foenum-graecum extract. Its funding is not stated on PubMed.
  • Rao 2016 and Mansoori 2020 abstracts give no effect sizes; their numbers were not used. Rao 2016 funding is not stated in the PubMed record.
  • Isenmann 2023 pooled 378 men and 71 women but the authors drew conclusions only for male athletes.
  • Fenugreek, Trigonella and diosgenin do not appear in the WADA 2026 Prohibited List (searched the list PDF); contamination risk for 'testosterone boosters' is flagged by Mancin 2026.
  • Records were retrieved through NCBI E-utilities; funding details for Wankhede 2016 and product identity for Wilborn 2010 came from PMC full texts.
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