Fenugreek (Trigonella foenum-graecum)
What it is
Evidence for testosterone, libido, and sexual function in men is modest. Systematic reviews (Rao 2020, Mans 2019) report small but significant improvements in self-reported libido and some androgenic markers with standardised extracts like Testofen, though free-testosterone changes are inconsistent. Also modestly improves postprandial blood sugar control. May cause a harmless maple-syrup odour in sweat and urine.
Dose
500–600 mg/day standardised extract (50% furostanol saponins) with food; Testofen brand has most evidence
Time of day & tips
Take with food at any time of day. A harmless maple-syrup smell in sweat or urine may occur. Avoid combining with diabetes medications without medical supervision.
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