From supporting testosterone levels to increasing muscle growth, stamina and energy, fenugreek is finding its way into testosterone boosters and fitness supplements. But how does it work? We explain the science behind fenugreek’s impact on male hormones, strength, and overall vitality.
Fenugreek for Men: Can It Improve Energy & Hormonal Balance?
Testosterone, the primary male hormone, influences muscle mass, libido, stamina, and mood. As men age, testosterone levels naturally decline, leading to fatigue, reduced strength, and lower motivation.
Several studies suggest that fenugreek extract may help maintain healthy testosterone levels, which in turn can enhance energy, motivation, and athletic performance. A report in the journal Phytotherapy Research on the Effect of fenugreek extract supplement on testosterone levels in male by Mansoori et al. analysed the results of four separate research trials. The scientists concluded that men who took fenugreek extract experienced increased testosterone levels, improved muscle strength, and greater energy levels.
How does this work? Researchers believe that fenugreek works by reducing the conversion of testosterone into oestrogen, helping men maintain higher free testosterone levels. Fenugreek contains active compounds called saponins, including fenusides, which are believed to be its secret ingredient.
How Fenugreek Supports Testosterone, Stamina & Muscle Growth
Testosterone plays a key role in building muscle protein, which is essential for muscle recovery after exercise and the progressive build up of muscle density and mass. When testosterone levels are low, men may experience slower muscle gains, reduced strength, and longer recovery times no matter how hard they train.
Fenugreek’s natural fenuside compounds have been shown to support strength and endurance, making it a popular ingredient in sports nutrition supplements.
A study titled The effects of a commercially available botanical supplement on strength, body composition, power output, and hormonal profiles in resistance-trained males by Poole et al. in 2010, tested this. Researchers gave the study participants 500 mg of a fenugreek extract daily, alongside an eight-week resistance training program. The findings indicated significant improvements in both upper- and lower-body strength and body composition among participants who received the fenugreek supplement compared to those who took a placebo.
Beyond muscle growth, fenugreek may also support cardiovascular endurance. Some research suggests that it helps regulate blood sugar levels, reducing energy crashes and sustaining stamina during intense physical activity. This makes fenugreek a valuable supplement not only for bodybuilders but also for men looking to enhance overall physical performance.
Fenugreek and Male Libido: Does It Improve Sexual Health?
Testosterone is closely linked to libido and sexual function, and many men turn to natural supplements to maintain a healthy sex drive and performance. Some studies indicate that fenugreek may support libido, arousal, and overall sexual satisfaction by promoting healthy testosterone levels and blood circulation.
A study into Physiological Aspects of Male Libido Enhanced by Standardized Trigonella foenum-graecum Extract and Mineral Formulation by Steels et al measured this effect. The trial involved 60 healthy men aged between 25 and 52. Participants who received 600 mg of a fenugreek extract daily for six weeks reported significant improvements in sexual arousal and orgasm intensity compared to the placebo group. The study concluded that fenugreek supplementation positively influenced physiological aspects of libido and helped maintain normal testosterone levels.
Fenugreek for Metabolism and Fat Loss
Testosterone is not only important for muscle growth but also plays a role in fat metabolism. Men with lower testosterone levels may find it harder to lose stubborn fat, particularly around the abdomen.
Fenugreek has been studied for its effects on metabolism and body composition, with some research suggesting that it can help reduce fat accumulation while preserving lean muscle mass. Some experts believe that fenugreek’s ability to stabilise blood sugar levels may also contribute to better weight management, reducing cravings and helping men maintain a leaner physique.
Is Fenugreek Safe? Side Effects & Considerations
Fenugreek has been used for centuries in traditional medicine and is now supported by modern research for its potential benefits in testosterone support, muscle growth, stamina, and libido. While results may vary from person to person, scientific studies suggest that fenugreek can be a valuable addition to a healthy lifestyle, especially for men looking to optimise their energy levels and performance.
If you’re considering fenugreek supplementation, choosing a high-quality, standardised extract from a trusted source is essential to ensure potency and effectiveness. For best results, fenugreek should be taken as part of a balanced diet and active lifestyle, rather than as a sole solution for testosterone or energy concerns. Fenugreek is generally well tolerated when taken at recommended doses, but some men may experience mild digestive discomfort, bloating, or changes in body odour due to its high concentration of natural compounds.
If you have an underlying medical condition, or take medications for diabetes or blood pressure, consult your GP or pharmacist before taking fenugreek, as it may interact with certain drugs.
Sources and Further Reading
Effect of fenugreek extract supplement on testosterone levels in male by Mansoori et al.
Physiological Aspects of Male Libido Enhanced by Standardized Trigonella foenum-graecum Extract and Mineral Formulation by Steels et al
