Fenugreek (Trigonella foenum-graecum)

Tier 2 — promising · Testosterone · Libido · Glucose

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