Fenugreek (Trigonella foenum-graecum)
The dual-purpose herb for testosterone support and blood sugar management
Also known as: Trigonella foenum-graecum • Methi • Testofen • Furosap
Overview
Fenugreek is an herb native to the Mediterranean region, widely used in Indian cuisine (as methi) and traditional medicine. It contains furostanolic saponins, 4-hydroxyisoleucine, and galactomannan fiber — compounds that influence testosterone metabolism and blood sugar regulation. For testosterone, fenugreek works by inhibiting aromatase (the enzyme that converts testosterone to estrogen) and inhibiting 5-alpha-reductase (which converts testosterone to DHT), thereby maintaining higher free testosterone levels. For blood sugar, the 4-hydroxyisoleucine amino acid stimulates insulin secretion and the galactomannan fiber slows carbohydrate absorption. Branded extracts like Testofen and Furosap are standardized for specific saponin content.
Key Benefits
Testosterone & Libido Support
Multiple clinical trials show fenugreek extract increases free testosterone by 12-46% over 8-12 weeks. The mechanism involves aromatase inhibition (preventing testosterone-to-estrogen conversion) and 5-alpha-reductase inhibition. Studies also show significant improvements in libido, sexual function, and satisfaction.
Blood Sugar Management
Fenugreek contains 4-hydroxyisoleucine, which stimulates insulin secretion in a glucose-dependent manner, and galactomannan fiber, which slows carbohydrate absorption. Meta-analyses show fenugreek reduces fasting blood sugar by 17-25 mg/dL and improves HbA1c in type 2 diabetes.
Exercise Performance
Fenugreek supplementation has been shown to improve strength, body composition, and exercise performance in resistance-trained men. A study found 500mg/day increased bench press and leg press strength over 8 weeks compared to placebo.
Lactation Support
Fenugreek is one of the most popular galactagogues (milk production enhancers) worldwide. While evidence is mixed, several studies show increased breast milk production within 24-72 hours of starting fenugreek. The mechanism may involve stimulation of sweat glands (mammary glands are modified sweat glands).
Dosage & How to Take
For testosterone support: 500-600mg standardized extract (Testofen/Furosap) daily. For blood sugar: 5-50g whole seed powder or 500-1,000mg extract daily. For lactation: 1,800-3,500mg seed powder 3x daily.
| Purpose | Dose | Notes |
|---|---|---|
| Testosterone support | 500-600 mg standardized extract/day | Testofen or Furosap extract. Results in 8-12 weeks. |
| Blood sugar management | 5-25g seed powder or 500-1,000mg extract/day | Take with meals for blood sugar benefits |
| Exercise performance | 500 mg standardized extract/day | Combined with resistance training |
| Lactation support | 1,800-3,500 mg seed powder 3x daily | Effects may be seen within 24-72 hours |
Best Time to Take
Take with meals. For blood sugar benefits, take 15-30 minutes before meals.
With or Without Food
Take with food, especially for blood sugar management. The fiber content works best when consumed with carbohydrate-containing meals.
Forms & Bioavailability
| Form | Absorption | Best For | Notes |
|---|---|---|---|
| Testofen (Standardized Extract) | High | Testosterone support | Standardized to 50% furostanolic saponins. Most studied branded extract. |
| Furosap (Standardized Extract) | High | Testosterone and fertility | Standardized to 20% protodioscin. Studied for testosterone and sperm quality. |
| Whole Seed Powder | Moderate | Blood sugar, cooking, lactation | Contains all compounds including fiber. Higher doses needed. |
Side Effects & Safety
Common
- Maple syrup-like body odor and urine smell
- GI upset (bloating, gas, diarrhea)
- Nausea
Rare
- Allergic reactions (cross-reactivity with peanuts and chickpeas)
- Hypoglycemia (in combination with diabetes medications)
- Dizziness
Contraindications
- Peanut/chickpea allergy (same plant family — Fabaceae)
- Pregnancy (may stimulate uterine contractions)
- Hormone-sensitive cancers
Interactions
May enhance blood sugar-lowering effects; monitor glucose closely
Contains coumarin compounds; may have mild anticoagulant effects
May interfere with thyroid hormone absorption; separate by 2+ hours
Scientific Research
Testofen and Free Testosterone
600mg/day Testofen for 12 weeks increased free testosterone by 46% and improved sexual function in healthy men
Fenugreek and Blood Sugar Meta-Analysis
Fenugreek supplementation reduced fasting blood glucose by 17.1 mg/dL and improved HbA1c in type 2 diabetes
Fenugreek and Strength
500mg/day fenugreek extract for 8 weeks significantly increased bench press and leg press strength in trained men
Food Sources
Frequently Asked Questions
Medical Disclaimer
This content is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare professional before starting any supplement regimen, especially if you have pre-existing health conditions or are taking medications. The statements on this page have not been evaluated by the Food and Drug Administration.