It has been used throughout history for its health-promoting properties and natural ability to treat ailments such as digestive issues, skin conditions, blood sugar lowering for diabetes and prediabetes, increasing milk supply during breastfeeding, and relieving menstrual cramps.
Fenugreek has recently gained popularity due to its purported effects on testosterone levels, prompting people to wonder if it can help treat low testosterone.
Fenugreek is a powerful medicinal plant whose name is derived from Latin words that mean "Greek hay." It is native to southern Europe, Asia, and North Africa, where it has been cultivated as a herb, spice, and medicinal plant since the Bronze Age. India is now a major producer of fenugreek.
This article defines fenugreek, its potential health benefits, Preparing and Storing, Potential Side effects, and whether it can be used as a natural testosterone booster.
What is Fenugreek?
The plant's seeds, leaves, and other parts are used in supplements, powders, tonics, and teas, as well as in cooking, particularly in Indian cuisine.
The fenugreek plant has also been used as a natural remedy for a variety of ailments throughout history.
In fact, in ancient Rome, fenugreek was given to pregnant women to treat labor pains, and in traditional Chinese medicine, it was used to treat leg weakness and swelling.
Fenugreek leaves and seeds have an aromatic flavor that has been described as nutty, sweet, and slightly bitter. The fenugreek plant contains a number of potent compounds that are thought to be responsible for many of the plant's medicinal properties.
For example, the seeds are high in saponins and coumarins, which have been linked to a variety of health benefits such as lower blood sugar and cholesterol levels.
Given the high concentration of potent compounds in the seeds, fenugreek supplements typically contain concentrated extracts of fenugreek seeds or fenugreek seed powder.
Can Fenugreek Help Increase Testosterone Levels?
Testosterone is a sex hormone that affects both men and women's sexual function, energy levels, cognitive function, bone health, mood, and other factors.
Your testosterone levels naturally decline as you age, and low testosterone is linked to a variety of health problems, including obesity and diabetes, regardless of age.
Testosterone deficiency, also known as hypogonadism, is thought to affect up to 39% of men over the age of 45. This condition is typically treated with hormone replacement therapy, though some people seek alternative treatments such as herbal supplements.
What Does The Research Indicate?
Fenugreek has been studied for its ability to naturally increase testosterone levels.
It contains furostanolic saponins, which are thought to increase testosterone production.
Several studies have found that taking fenugreek supplements may improve testosterone levels and symptoms associated with low testosterone, such as decreased libido.
An 8-week study of 49 athletic men, for example, discovered that taking supplements containing 500 mg of fenugreek daily slightly increased testosterone levels while significantly improving strength and body fat compared to a placebo group.
A follow-up study in 2011 included 60 men who were given a 600mg fenugreek supplement enriched with minerals over a 6-week period. The researchers reported improvements in men's sex drive, orgasmic ability, muscle strength, and energy levels – but no significant effect on testosterone. They did, however, suggest that the supplement could help to "maintain" healthy testosterone levels.
Protodioscin is a saponin found in fenugreek that has been shown to be particularly effective at increasing testosterone levels.
A 12-week study of 50 men found that those who took a 500-mg fenugreek supplement containing concentrated amounts of protodioscin on a daily basis experienced significant increases in testosterone levels.
The study discovered that testosterone levels increased by up to 46% in an impressive 90% of the participants. Furthermore, the majority of the fenugreek supplement group experienced mood, energy, libido, and sperm count improvements.
In addition, a 12-week study of 120 men aged 43–75 found that those who took 600 mg of fenugreek seed extract daily had higher testosterone levels and better libido when compared to a control group.
However, some studies have concluded that fenugreek treatment does not result in an increase in testosterone, highlighting the need for additional research.
It's worth noting that some of the studies that found increased testosterone levels were funded by companies that had invested in the fenugreek products under consideration. This could have influenced the study's findings.
Fenugreek Health Benefits And Uses
Breast milk production may be increased
According to a recent review, fenugreek significantly increased breast milk production in four of the five studies included in the review. One supporting research trial discovered that when compared to a placebo and a control group, the group that received fenugreek tea had significantly higher breast milk volume and their infants regained their birth weight sooner.
High blood sugar levels may be reduced
Fenugreek supplements have been shown in studies to lower blood sugar levels and hemoglobin A1c — a marker of long-term blood sugar control — in diabetics. A randomized trial of 140 people published in 2015 found that taking 10 grams of fenugreek powder in pill form on a daily basis reduced the progression from prediabetes to type 2 diabetes over a three-year period when compared to a control group. 3 People who took fenugreek saw an improvement in their low-density lipoprotein (LDL) levels as well.
Cholesterol levels may be reduced
A meta-analysis of 12 studies found that fenugreek significantly reduced total cholesterol levels in people with type 2 diabetes and prediabetes.
Anti-inflammatory compounds are present
Fenugreek seeds contain anti-inflammatory compounds such as flavonoid antioxidants, which may aid in the treatment of inflammatory conditions such as asthma.
Cramps during menstruation
Fenugreek seeds and tea have traditionally been used to treat menstrual cramps. According to a 2016 systematic review of studies, there is limited evidence to support this use.
Anticancer properties are possible
Test-tube studies have shown that fenugreek extract can kill cancer cells such as lymphoma and breast cancer cells.
Although promising, more research is required before strong conclusions about fenugreek's effects on these conditions can be drawn.
Ways to Boost Your Testosterone in a Healthy Way
While some research suggests that fenugreek can boost testosterone levels, there are other more thoroughly researched ways to boost low testosterone.
To begin, it's important to note that low testosterone levels can be a sign of an underlying medical condition, so if you suspect you're experiencing symptoms related to low testosterone, consult your healthcare provider.
Low testosterone symptoms include a lack of sex drive, fatigue, a depressed mood, decreased energy, erectile dysfunction, and other issues.
If you are diagnosed with low testosterone, your doctor will recommend the best treatment option for you based on your specific needs.
However, there are many natural ways to boost your testosterone levels, such as:
- Exercising. Exercise, particularly high-intensity interval training (HIIT), has been shown to boost testosterone levels in aging men.
- Getting rid of excess body fat. Overweight men are more likely to have low testosterone levels, and studies show that losing weight can boost testosterone levels.
- Keeping blood sugar levels in check. High blood sugar levels may increase your chances of developing low testosterone levels. Reduce high blood sugar levels by eating a healthy diet, exercising, and losing excess body fat.
- Eating a nutritious diet. According to research, eating a diet high in protein, healthy fats, fruits, and vegetables while limiting refined foods and added sugars may help boost testosterone levels.
- Reducing pollution exposure. Those who are frequently exposed to pollutants such as air pollution have lower testosterone levels than those who are exposed less frequently.
- Getting adequate rest. Sleep deprivation has been shown in studies to lower testosterone levels, even in young, healthy men. Get the recommended 7–9 hours of sleep per night to ensure you're rested.
There are other natural ways to increase testosterone besides the ones mentioned above.
Certain vitamin, mineral, and herbal supplements, such as vitamin D, zinc, and ashwagandha, have been shown to increase testosterone levels.
However, supplement effectiveness can vary depending on underlying deficiencies, medical diagnoses, current medications, and other factors. As a result, it's critical to discuss any new supplements with your healthcare provider.
Nutritional Information for Fenugreek
One tablespoon (11.1 grams) of whole fenugreek seeds contains 35 calories as well as the following nutrients:
- 3 grams fiber
- 3 grams protein
- 6 grams Carbs
- 1 gram of fat
- 20% of the daily value for Iron
- 7% of the daily value for Manganese
- 5% of the daily value for Magnesium
Selecting, Preparing, and Storing
Fenugreek leaves and greens are used in curries and dishes throughout the Eastern Mediterranean, Middle East, and South Asia as a herb and spice. Herbs are made from dried leaves. Fresh fenugreek leaves can be purchased at an international market, or they can be grown from seeds.
Because raw fenugreek seeds are bitter, they are usually roasted to soften the flavor, which becomes mild and nutty. The seeds can be ground or used whole to flavor foods or make tea. Spice blends can include fenugreek seeds.
Due to the high fiber content of fenugreek seeds, some people soak them overnight and then consume a teaspoonful for a fiber boost. When purchasing whole seeds or ground spices, look for the freshest product and use it as soon as possible to ensure the best quality and flavor. Keep it in a cool, dark place.
Fenugreek supplements are typically ground or powdered seeds or extracts from the seeds. Fenugreek seed powder or extract may be found in products marketed for a variety of purposes alongside other herbs and substances. There is no conclusive evidence as to which form is the best or most effective.
It's important to remember that supplements haven't been tested for safety, and they're largely unregulated. In some cases, a product's doses may differ from the amount claimed for each herb. Other substances, such as metals, may contaminate the product in other cases.
While such risks exist when purchasing any dietary supplement, these risks may be amplified when purchasing supplements marketed for bodybuilding, sexual enhancement, or weight loss.
Look for supplements that have been certified by third-party organizations such as ConsumerLab, the US Pharmacopeial Convention, or NSF International when purchasing a supplement.
Possible Side Effects of Fenugreek
Fenugreek can cause a variety of side effects, including diarrhea, dizziness, and gas.
Furthermore, taking large amounts of fenugreek may cause a drop in blood sugar levels. As a result, combining fenugreek with diabetes medication may have negative consequences.
Fenugreek may also help to lower potassium levels. People taking potassium-lowering medications, such as diuretics, and those with underlying heart disease should avoid fenugreek supplements.
Allergies are also a concern because of the possibility of cross-reactivity with related plant allergens. People who are allergic to peanuts, chickpeas, or coriander should avoid taking fenugreek supplements.
Because of a compound called sotolon, which can pass through the body relatively unchanged, urine and sweat may take on a maple syrup-like odor when supplementing with fenugreek. While this is not a health issue, it may cause confusion in the diagnosis of maple syrup urine disease in infants.
When taking amounts greater than what is commonly consumed as food, there may be more severe reactions. There have been cases of liver toxicity reported, and use during pregnancy has been linked to birth defects.
In conclusion
Many people take fenugreek supplements to boost their testosterone levels naturally.
While some studies indicate that these supplements may increase testosterone levels, others have found no effect.
As a result, more research is needed before recommending fenugreek as a natural treatment for low testosterone.
If you suspect you have low testosterone or have been diagnosed with low testosterone, consult with your healthcare provider before taking any supplement, including fenugreek.
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