In 1946, Werner published a seminal paper in JAMA titled "The Male Climacteric," characterized by nervousness, decreased sexual potency, reduced libido, irritability, fatigue, depression, memory problems, sleep disturbances, and hot flashes.

Testosterone is a sex hormone present in both men and women that affects sexual function, energy levels, cognitive function, bone health, mood, and more. Testosterone levels naturally decline with age, and conditions such as obesity and diabetes are associated with low testosterone levels, regardless of age.

From the age of 35, levels of testosterone and other anabolic hormones tend to decrease progressively, which can contribute to the development of frailty, increased body fat, bone mass loss, cognitive decline, and erectile dysfunction.

Testosterone levels decrease with age at a rate of 1% per year, and this decrease is more pronounced in free testosterone levels due to alterations in sex hormone-binding globulin (SHBG). The rate of decline in testosterone levels varies among individuals and is affected by chronic diseases, such as obesity, emotional stress, lack of physical activity, etc.

Male hormonal health, especially testosterone production, is fundamental to a man's physical, mental, and sexual well-being. Adequate testosterone levels promote muscle mass, bone density, energy, and fertility. However, natural aging and modern lifestyles (stress, insufficient sleep, unbalanced diets, obesity, diets high in saturated fats, lack of exercise) can alter this delicate system.

Nutrition can play a key role in maintaining and optimizing hormonal balance. Below, we review the nutrients and dietary patterns with the strongest scientific support for promoting optimal male hormonal health.

In addition to these essential nutrients, we will address an ingredient that has gained prominence for its remarkable effects on male hormonal health: fenugreek.

Essential for testosterone production, especially in cases of deficiency. It is also a key nutrient for prostate health.

Acts as a prohormone. It can improve the function of Leydig cells (the primary job of these cells is to manufacture testosterone) and the testosterone/LH ratio (LH hormone is like a "messenger" that travels from the brain to the testicles so they produce testosterone) in men with vitamin D insufficiency. Therefore, its deficiency is associated with low testosterone levels and poor sperm quality.

Magnesium plays a fundamental role in male hormonal health, with documented effects on testosterone levels, reproductive function, and hormonal metabolism.

A study published in the International Journal of Andrology followed 399 men over the age of 65 and concluded that a good level of magnesium reduces oxidative stress. With less oxidative stress, the cells that produce testosterone are preserved, maintaining hormonal health in later life.

It has shown promising effects in controlled studies to improve both testosterone levels and sperm parameters. It is a precursor to nitric oxide, which helps with blood flow and therefore with erections.

Beneficial for sperm quality and general reproductive health. Men who consume fish oil supplements present a higher ratio of free testosterone to LH, indicating better Leydig cell function.

Maintaining healthy testosterone levels requires a balanced combination of a micronutrient-rich diet and scientifically backed supplementation.

In this regard, there are formulations that integrate zinc, magnesium, vitamin D, and Omega-3, which are key nutrients to support male hormonal function, energy, and vitality.

At Ortomolecular Chile you can find synergistic alternatives like the Andropause Pack and Andropause Plus Pack, formulated to promote hormonal balance naturally.

These strategies are more effective when accompanied by a balanced diet, regular exercise, and adequate rest, which are essential pillars for sustaining optimal and lasting hormonal health.

While essential nutrients are fundamental to sustaining natural testosterone production, recent scientific research has highlighted the role of certain bioactive plants that can act in a complementary way on male hormonal balance. Among them, fenugreek (Trigonella foenum-graecum) has emerged as one of the most promising, standing out for its ability to stimulate testosterone production, improve body composition, and boost physical and sexual performance.

Below, we will review the plants most studied for their impact on male hormonal health, among which ashwagandha and, especially, fenugreek stand out due to their solid scientific and clinical support.

Known as a natural adaptogen, ashwagandha (Withania somnifera) is used in Ayurveda medicine, originating from India. It helps the body manage physical and mental stress by reducing cortisol levels (the stress hormone), which can interfere with testosterone production.

Various clinical studies have shown that it can significantly increase testosterone levels in men with chronic stress or fertility problems, in addition to improving sperm quality, muscle strength, and general vitality.

Among the phytonutrients most studied for their influence on testosterone, fenugreek (Trigonella foenum-graecum) stands out as one of the most promising. Its bioactive profile and consistent results in clinical trials make it a potential ally for optimizing male hormonal function.

Fenugreek is a plant native to India and North Africa. It is one of the most studied herbal supplements for male hormonal health, with scientific evidence supporting several specific benefits.

The bioactive compounds in fenugreek include steroidal saponins, flavonoids, and alkaloids that can influence hormonal synthesis.

Protodioscin is a type of saponin found in fenugreek that may be particularly effective for increasing testosterone levels.

Studies suggest it may act through the hypothalamic-pituitary-gonadal axis, similar to other herbal adaptogens.

It may also act through multiple pathways, including the modulation of steroidogenic enzymes and the improvement of insulin sensitivity.

Fenugreek represents a promising natural option for men looking to optimize their hormonal health, especially when combined with a healthy lifestyle that includes regular exercise, adequate sleep, and maintaining a healthy body weight.

• Fenugreek seed extracts have been shown to significantly increase total testosterone concentrations in multiple controlled studies.

• Four out of six studies showed increases in total testosterone, with gains ranging from 6.6% to 28% compared to a placebo.

• Positive effects were observed in both healthy young men (18–30 years old) and overweight middle-aged men (43–70 years old).

• Improvements in calculated free testosterone and bioavailable testosterone were also documented in several studies.

• An 8-week study of 49 male athletes found that taking supplements with 500 mg of fenugreek per day slightly increased testosterone levels and significantly improved strength and body fat compared to a placebo group.

• Fenugreek significantly improves physiological aspects of libido, particularly sexual arousal and orgasm.

• Effects on sexual function can occur independently of changes in testosterone.

In addition to potentially benefiting those with low testosterone levels, fenugreek has been shown to exert positive effects on other aspects of metabolic health.

• May reduce high blood sugar levels: Studies have shown that fenugreek supplements can reduce blood sugar and hemoglobin A1c levels, a marker of long-term blood sugar control in people with diabetes.

• Anti-inflammatory compounds: Fenugreek seeds contain anti-inflammatory compounds such as flavonoid antioxidants, which may help reduce the symptoms of certain inflammatory conditions like asthma.

• May reduce cholesterol: A review of 12 studies noted that fenugreek significantly decreased total cholesterol levels in people with prediabetes and type 2 diabetes.

Although these are promising studies, more research is needed before solid conclusions can be drawn about the effects of fenugreek on these conditions.

• Effective dosages range between 250–600 mg daily of standardized extract.

• Effective supplementation periods range from 8 to 12 weeks.

A 2018 study in Nutrients showed that diets high in ultra-processed foods, refined sugar, and low vegetable intake were linked to lower testosterone and a higher risk of hypogonadism.

Conversely, the Mediterranean pattern, based on fruits, vegetables, olive oil, fish, and whole grains, is associated with healthier testosterone levels and better reproductive function.

However, diet alone is not enough. To keep male hormones in balance, it is also necessary to:

• Sleep 7–9 hours per night (sleep regulates testosterone secretion).

• Incorporate strength training and regular physical activity to stimulate hormonal and metabolic function.

• Maintain a healthy body weight (abdominal fat increases the conversion of testosterone into estrogens), which implies, for example, a risk of gynecomastia, metabolic, and cardiovascular diseases.

• Manage stress, as chronically elevated cortisol can inhibit the production of sex hormones.

Thus, fenugreek is positioned as a natural and multifactorial alternative to support hormonal balance, especially when accompanied by exercise, adequate rest, and a healthy body weight.

Male hormonal health depends on a complex balance between physiological, nutritional, and lifestyle factors. The progressive decline in testosterone with age, accentuated by stress, poor sleep quality, physical inactivity, and an unbalanced diet, can significantly impact a man's sexual, metabolic, and cognitive function.

Various essential nutrients such as zinc, vitamin D, magnesium, L-arginine, and omega-3 fatty acids, all with documented roles in hormonal synthesis and function, contribute to maintaining optimal testosterone levels and reproductive function.

However, fenugreek (Trigonella foenum-graecum) has emerged as one of the most promising natural compounds due to its multifactorial effects on the hypothalamic-pituitary-gonadal axis, highlighting its ability to promote testosterone production, improve body composition, and enhance sexual function.

The effectiveness of fenugreek and essential nutrients is enhanced when integrated into a holistic approach that includes this nutritional synergy, combined with a Mediterranean dietary pattern rich in whole foods and low in ultra-processed ones, adequate sleep of 7–9 hours, regular strength exercise, maintenance of a healthy body weight, and effective stress management. This comprehensive approach recognizes that male hormonal health is multifactorial and requires interventions that address both nutritional and lifestyle aspects.

Singh P. Andropause: Current concepts. Indian J Endocrinol Metab. 2013 Dec;17(Suppl 3):S621-9. doi: 10.4103/2230-8210.12Ley52. PMID: 24910824; PMCID: PMC4046605.

Smith SJ, Lopresti AL, Teo SYM et al. Examining the Effects of Herbs on Testosterone Concentrations in Men: A Systematic Review. Advances in nutrition (Bethesda, Md.). 2021.

Mansoori A, Hosseini S, Zilaee M et al. Effect of fenugreek extract supplement on testosterone levels in male: A meta-analysis of clinical trials. Phytotherapy research : PTR. 2020.

Steels E, Rao A, Vitetta L. Physiological aspects of male libido enhanced by standardized Trigonella foenum-graecum extract and mineral formulation. Phytotherapy research : PTR. 2011.

Lopresti AL, Smith SJ, Malvi H, Kodgule R. An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract. Medicine (Baltimore). 2019 Sep 13;98(37):e17186.

Rao A, Steels E, Beccaria G et al. Influence of a Specialized Trigonella foenum-graecum Seed Extract (Libifem), on Testosterone, Estradiol and Sexual Function in Healthy Menstruating Women, a Randomised Placebo Controlled Study. Phytotherapy research : PTR. 2015.

Alu'datt MH, Rababah T, Al-Ali S et al. Current perspectives on fenugreek bioactive compounds and their potential impact on human health: A review of recent insights into functional foods and other high value applications. Journal of food science. 2024.

Santos HO, Cadegiani FA, Forbes SC. Nonpharmacological Interventions for the Management of Testosterone and Sperm Parameters: A Scoping Review. Clinical therapeutics. 2022.

Ranade M, Mudgalkar N. A simple dietary addition of fenugreek seed leads to the reduction in blood glucose levels: A parallel group, randomized single-blind trial. Ayu. 2017 Jan-Jun;38(1-2):24-27. doi: 10.4103/ayu.AYU_209_15. PMID: 29861588; PMCID: PMC5954247.

Janjuha R, Bunn D, Hayhoe R, Hooper L, Abdelhamid A, Mahmood S, Hayden-Case J, Appleyard W, Morris S, Welch A. Effects of Dietary or Supplementary Micronutrients on Sex Hormones and IGF-1 in Middle and Older Age: A Systematic Review and Meta-Analysis. Nutrients. 2020 May 18;12(5):1457. doi: 10.3390/nu12051457. PMID: 32443563; PMCID: PMC7284480.

https://pubmed.ncbi.nlm.nih.gov/32443563/

Hu TY, Chen YC, Lin P, Shih CK, Bai CH, Yuan KC, Lee SY, Chang JS. Testosterone-Associated Dietary Pattern Predicts Low Testosterone Levels and Hypogonadism. Nutrients. 2018 Nov 16;10(11):1786. doi: 10.3390/nu10111786. PMID: 30453566; PMCID: PMC6266690.

https://pubmed.ncbi.nlm.nih.gov/30453566/

Corsetti V, Notari T, Montano L. Effects of the low-carb organic Mediterranean diet on testosterone levels and sperm DNA fragmentation. Curr Res Food Sci. 2023 Nov 15;7:100636. doi: 10.1016/j.crfs.2023.100636. PMID: 38045510; PMCID: PMC10689274.

https://pubmed.ncbi.nlm.nih.gov/38045510/

Santos, Heitor O. et al. Nonpharmacological Interventions for the Management of Testosterone and Sperm Parameters: A Scoping Review. Clinical Therapeutics, Volume 44, Issue 8, 1129 - 1149

https://www.clinicaltherapeutics.com/article/S0149-2918(22)00218-1/abstract

Holt R,Kafai S, Kooij I, Nicholine Poulsen N, Juul A, Jørgensen N, Blomberg M. Effects of vitamin D on sex steroids, luteinizing hormone, and testosterone to luteinizing hormone ratio in 307 infertile men.

https://onlinelibrary.wiley.com/doi/10.1111/andr.13505

Poole C, Bushey B, Foster C, Campbell B, Willoughby D, Kreider R, Taylor L, Wilborn C. The effects of a commercially available botanical supplement on strength, body composition, power output, and hormonal profiles in resistance-trained males. J Int Soc Sports Nutr. 2010 Oct 27;7:34. doi: 10.1186/1550-2783-7-34. PMID: 20979623; PMCID: PMC2978122.

Verma N, Usman K, Patel N, Jain A, Dhakre S, Swaroop A, Bagchi M, Kumar P, Preuss HG, Bagchi D. A multicenter clinical study to determine the efficacy of a novel fenugreek seed (Trigonella foenum-graecum) extract (Fenfuro™) in patients with type 2 diabetes. Food Nutr Res. 2016 Oct 11;60:32382. doi: 10.3402/fnr.v60.32382. PMID: 27733237; PMCID: PMC5061863.

Emtiazy M, Oveidzadeh L, Habibi M, Molaeipour L, Talei D, Jafari Z, Parvin M, Kamalinejad M. Investigating the effectiveness of the Trigonella foenum-graecum L. (fenugreek) seeds in mild asthma: a randomized controlled trial. Allergy Asthma Clin Immunol. 2018 May 2;14:19. doi: 10.1186/s13223-018-0238-9. PMID: 29743896; PMCID: PMC5930943.

Gong J, Fang K, Dong H, Wang D, Hu M, Lu F. Effect of fenugreek on hyperglycaemia and hyperlipidemia in diabetes and prediabetes: A meta-analysis. J Ethnopharmacol. 2016 Dec 24;194:260-268. doi: 10.1016/j.jep.2016.08.003. Epub 2016 Aug 2. PMID: 27496582.

Albert Salas-Huetos, Mònica Bulló, Jordi Salas-Salvadó, Dietary patterns, foods and nutrients in male fertility parameters and fecundability: a systematic review of observational studies, Human Reproduction Update, Volume 23, Issue 4, July-August 2017, Pages 371–389,

https://academic.oup.com/humupd/article/23/4/371/3065333

Eduard Isenmann, Pijus Alisauskas, et al. The Anabolic Effect of Fenugreek: A Systematic Review with Meta-analysis

https://www.thieme-connect.de/products/ejournals/abstract/10.1055/a-2048-5925

Smith SJ, Lopresti AL, Teo SYM, Fairchild TJ. Examining the Effects of Herbs on Testosterone Concentrations in Men: A Systematic Review. Adv Nutr. 2021 Jun 1;12(3):744-765. doi: 10.1093/advances/nmaa134. PMID: 33150931; PMCID: PMC8166567.

https://pmc.ncbi.nlm.nih.gov/articles/PMC8166567/

Singh P. Andropause: Current concepts. Indian J Endocrinol Metab. 2013 Dec;17(Suppl 3):S621-9. doi: 10.4103/2230-8210.123552. PMID: 24910824; PMCID: PMC4046605.

https://pmc.ncbi.nlm.nih.gov/articles/PMC4046605/