The research on fenugreek and testosterone is small but fairly consistent: in several randomized trials, mostly in young men who lifted weights, standardized fenugreek seed extracts at 500 to 600 mg a day were associated with higher total testosterone than placebo after eight weeks. The effect measured was modest, the trials were short and small, and most enrolled healthy young men, so the honest summary is promising rather than settled.
This guide covers what those studies actually measured, the doses they used, where the evidence is thin, and who should check with a doctor before taking fenugreek.
Key takeaways
- Fenugreek (Trigonella foenum-graecum) is a legume whose seeds are used as a spice; supplements use concentrated seed extracts standardized to compounds such as glycosides.
- Pooled analyses found a small, statistically significant difference in total testosterone in men taking fenugreek extract versus placebo. Free testosterone did not reach significance in the largest pooled analysis.
- The trials used 500 to 600 mg of extract a day for about eight weeks, usually alongside supervised resistance training.
- Fenugreek is not considered safe in pregnancy above food amounts, can cause digestive upset, and can cause allergic reactions; anyone on medication should ask a doctor first.
What fenugreek is, and why extracts are standardized
Fenugreek seeds are a familiar ingredient in curries and spice blends. The seeds contain saponins and other glycosides, and supplement makers concentrate these into extracts with a stated percentage of the active fraction. That percentage matters: two products can both say "fenugreek 500 mg" while delivering very different amounts of the compounds that were studied.
This is why it pays to look for the standardization on the label, not just the milligram figure. A plain seed powder and a glycoside-standardized extract are not interchangeable, and the human trials on testosterone used standardized extracts, not kitchen fenugreek.
Fenugreek and testosterone: what the trials measured
A frequently cited trial, published in 2010 by Wilborn and colleagues, randomized 30 resistance-trained men to 500 mg a day of a fenugreek extract or a placebo for eight weeks while they followed a four-day-a-week lifting program. Total testosterone changed by +0.97 ng/mL in the fenugreek group and by −2.10 ng/mL in the placebo group, and bioavailable testosterone changed by +1.32 versus −1.69 ng/mL. Both differences were statistically significant. Body fat fell by 1.77% with fenugreek versus 0.55% with placebo.
Two details are worth noticing. First, part of the gap came from the placebo group's testosterone falling, not only from a rise in the fenugreek group. Second, the extract was described as a purported aromatase and 5α-reductase inhibitor, yet dihydrotestosterone did not change, and estradiol rose over time in both groups. The hormone data did not confirm the proposed mechanism.
A second randomized, double-blind trial, published in 2016 by Wankhede and colleagues, gave 60 healthy men either 300 mg of a fenugreek seed glycoside fraction twice a day (600 mg total) or a placebo during eight weeks of supervised training, four days a week. The authors reported significant effects on testosterone-related and muscle-related measures compared with placebo, along with a reduction in body fat, and no clinically relevant side effects.
Both studies were in healthy, training men. Results from that population do not tell us what would happen in sedentary men, older men or anyone with a medical condition, and no single study's numbers should be read as what any one person can expect.
What the reviews and meta-analyses say
Individual trials are small, so pooled analyses are more useful. Three are worth knowing:
| Review | What it included | What it found |
|---|---|---|
| Mansoori et al., 2020 (meta-analysis) | 4 randomized trials | A significant effect of fenugreek extract on total serum testosterone in men |
| Smith et al., 2020 (systematic review of herbs) | 32 trials of 13 herbs | Fenugreek seed extracts were one of two herbs with positive effects on testosterone; only 6 of 32 studies had a low risk of bias |
| Isenmann et al., 2023 (meta-analysis) | 7 studies, 449 participants | In men, total testosterone SMD 0.32 (95% CI 0.09 to 0.55); free testosterone SMD 0.24 (95% CI −0.04 to 0.52), not significant |
A standardized mean difference of about 0.3 is conventionally read as a small effect. Put plainly: across the trials, men taking fenugreek extract tended to finish with somewhat higher total testosterone than men on placebo, and the confidence interval stayed above zero. The free testosterone result was not statistically clear.
The reviewers also flagged the same limits you would expect: few trials, small samples, varied extracts and doses, and mostly young, healthy volunteers. That is a reasonable basis for interest, not for strong promises.
How to read the evidence honestly
Three questions help when you see a fenugreek claim:
- Which extract, at what dose? Results from one standardized extract do not automatically transfer to another, or to plain seed powder.
- Who was studied? Most participants were young, healthy men who trained with weights, not patients.
- What else changed? Both trials described above included supervised training, and in the 2010 trial strength and lean mass rose in the placebo group too.
Fenugreek makes the most sense as a small addition to the basics that matter more: consistent training, enough sleep, adequate protein and calories, and keeping body fat in a healthy range. For how fenugreek sits alongside other botanicals studied in men, see Ashwagandha vs. Tongkat Ali and What Is KSM-66 Ashwagandha?
Safety: who should talk to a doctor first
According to the NIH's National Center for Complementary and Integrative Health, fenugreek is considered safe in food amounts and possibly safe for adults in larger amounts. Side effects can include diarrhea, nausea and other digestive symptoms, and large doses may lower blood sugar too far. Allergic reactions can occur and can be serious; fenugreek is a legume, so people with peanut or other legume allergies should be cautious.
Fenugreek is not considered safe during pregnancy in amounts above those in food, and its use has been linked to a higher risk of birth defects. If you take any prescription medication, including diabetes medication, ask your doctor before starting it.
Where MAXIS Men's Vitality fits
MAXIS Men's Vitality contains 500 mg of Testosurge® fenugreek seed extract per two-capsule serving, standardized to 80% glycosides (400 mg), which matches the daily amount used in the 2010 trial described above. It sits alongside 200 mg LongJax® long jack root extract, 120 mg Shoden® ashwagandha root extract, 100 mg Liboost® damiana leaf extract, 15 mg zinc as L-OptiZinc® and 3 mg boron. Men's Vitality supports healthy testosterone levels already within the normal range.†
The research described in this article was done on fenugreek extracts as single ingredients, not on the finished MAXIS product. The label directs adults to take two capsules daily, an hour before physical activity or bedtime. It is not for women who are pregnant or breastfeeding, anyone under 18, men with a hormone-sensitive condition, or anyone already taking a zinc supplement or Ashwagandha+, and it carries no banned-substance certification for drug-tested athletes.
FAQ
Does fenugreek increase testosterone?
In pooled analyses of small trials, men taking standardized fenugreek extracts had modestly higher total testosterone than men on placebo. Free testosterone was not clearly different in the largest analysis, and results varied by extract and population.
How much fenugreek was used in testosterone studies?
The trials discussed here used 500 to 600 mg a day of a standardized seed extract. Those amounts refer to concentrated extracts, not ground seeds.
How long does fenugreek take to work?
The trials measured testosterone after eight weeks. Shorter periods were not the focus of this research, so there is little data on earlier changes.
What are the side effects of fenugreek?
Digestive symptoms such as diarrhea and nausea are the most common. Allergic reactions can occur, large doses may lower blood sugar, and it should be avoided in pregnancy above food amounts.
References
- Wilborn C, Taylor L, Poole C, Foster C, Willoughby D, Kreider R (2010). Effects of a purported aromatase and 5α-reductase inhibitor on hormone profiles in college-age men. International Journal of Sport Nutrition and Exercise Metabolism. https://doi.org/10.1123/ijsnem.20.6.457
- Wankhede S, Mohan V, Thakurdesai P (2016). Beneficial effects of fenugreek glycoside supplementation in male subjects during resistance training: A randomized controlled pilot study. Journal of Sport and Health Science. https://doi.org/10.1016/j.jshs.2014.09.005
- Mansoori A, Hosseini S, Zilaee M, Hormoznejad R, Fathi M (2020). Effect of fenugreek extract supplement on testosterone levels in male: A meta-analysis of clinical trials. Phytotherapy Research. https://doi.org/10.1002/ptr.6627
- Smith SJ, Lopresti AL, Teo SYM, Fairchild TJ (2020). Examining the effects of herbs on testosterone concentrations in men: A systematic review. Advances in Nutrition. https://doi.org/10.1093/advances/nmaa134
- Isenmann E, Alisauskas P, Flenker U, Schalla J, Diel P (2023). The anabolic effect of fenugreek: A systematic review with meta-analysis. International Journal of Sports Medicine. https://doi.org/10.1055/a-2048-5925
- National Center for Complementary and Integrative Health (2025). Fenugreek: Usefulness and Safety. NIH. https://nccih.nih.gov/health/fenugreek
†These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
