Summary: Fenugreek does boost testosterone levels and should be taken in dosages between 500-600mg per day to be safe but still useful.
However, it will be most effectively taken together with other supplements such as Magnesium and Zinc. I recommend taking natural testosterone supplements, where all of these components have already been blended together in a formula for you so that you can take it all in one pill.
Fenugreek for Testosterone
Herbs and spices have been used in traditional medicine systems like Ayurveda and homeopathy since the beginning of time. These streams of medicine use plant extracts and whole plant organs.
Fenugreek (Botanical name: Trigonella foenum-graecum ) is a plant cultivated annually for use in food; the seeds are used as a spice in Indian cooking. Fenugreek seeds contain 45% dietary fiber, vitamins, plant sugars and minerals.
Fenugreek seed extract is routinely used to aid digestion and treat common stomach problems. One exciting application of Fenugreek has been its use in treating erectile dysfunction. Currently, Fenugreek extracts are gaining popularity as a testosterone boosting supplement.
The animal and human clinical studies on the effect of fenugreek extract span a treatment duration of 2 to 10 weeks. It has been noted in all the studies that fenugreek extract at a dosage of 500-600mg per day does not show any deleterious effects or toxicity. Some of the most important scientific studies on fenugreek extract along with the key results and conclusions are summarized in this article.
Fenugreek helps maintain healthy testosterone levels
Study: Steels and co-workers conducted this study on 60 healthy males aged between 25 and 52. The study spanned 6 weeks and 600mg extract was consumed orally by all the subjects. At the end of the study period serum, testosterone and prolactin levels were estimated.
Result: The levels of testosterone and prolactin were maintained within the normal physiological limits. The subjects reported increased muscle strength and improved libido without any change in mood or sleep patterns.
Conclusion: Fenugreek extract helps maintain natural, healthy testosterone levels.
Fenugreek acts by inhibiting enzymes that break down testosterone
Study: Fenugreek is considered to possess aromatase and reductase inhibitor activities, the enzymes responsible for the breakdown of testosterone in the body. Authors took up this clinical investigation in three groups of healthy trained men for two, four and eight weeks. All the subjects orally consumed 500mg of fenugreek extract per day. At the end of study testosterone levels were estimated and body fat, muscle gain and strength was evaluated.
Result: Authors observed an increase in testosterone levels. A reduction in body fat was observed that is directly linked to improved androgenic activity.
Conclusion: Fenugreek extract improves testosterone levels by partially blocking the enzymes responsible for the breakdown of testosterone.
Fenugreek extract improves lean muscle mass and body composition
Study: Wilborn and co-workers conducted a clinical study on trained athletes to evaluate the effect of fenugreek extract on body composition and muscle strength. 30 trained athletes enrolled for the research and consumed 500mg fenugreek extract per day for eight weeks. During the study, the athletes were muscle training every four days. At the end of the 8 week study, body composition was measured by hydrodensitometry and muscle strength by isotonic bench and leg press. Reduction in body fat was also recorded.
Result: The subjects reported an increase in lean muscle mass, muscle strength and reduction in body fat.
Conclusion: Fenugreek extract significantly improved muscle strength and body composition.
Fenugreek extract components do not alter testicular histology
Study: This study involves the use of certain chemical elements of fenugreek extract called as glycosides. The primary objective of this study was to understand the effect of fenugreek extract components on the reproductive organs and investigate any possible histological alterations caused by oral ingestion. Male Wistar rats were administered with 10 and 35mg fenugreek extract per Kg of body weight for four weeks. At the end of the study, the rats were sacrificed, and the testicular weight and histological sections were observed.
Result: Fenugreek glycoside fraction led to a marginal increase in the testicular weight and did not alter or damage or change the histology ( tissues) of the testes.
Conclusion: Fenugreek extract does not cause any histological changes in testicular tissue.
The physiological effects of consuming fenugreek extract concerning the reproductive system include an increase in the levels of testosterone, luteinizing hormone, prolactin and testicular size in rats.
Fenugreek extract improves general immunity, vitality, libido, muscle strength and lean muscle mass. This extract can be safely used for increasing blood testosterone levels and can also be used along with other supplements as there are no reported cross-reactions.
The only known mechanism of action of fenugreek extract is via inhibiting the aromatase and reductase enzymes that bio converts testosterone to dihydrotestosterone. Hence, physiologically fenugreek acts by arresting the bioconversion of testosterone and it helps to maintain the healthy levels required for vital androgenic functions.
There are a few reports describing the active ingredients of the extract that are possibly responsible for the physiological effects of fenugreek. However, there is to date, no report with purified fractions that produce the same impact as the extract. The most plausible explanation to this is that fenugreek extract like all other natural plant extracts acts synergistically and all the components are essential for bioactivity.
Fenugreek extract/powder at a daily dose of 500mg per day can cause a multitude of health benefits like improved immunity, better digestive health, increased lactation in nursing mothers, increased vitality, reduction in body fat, improvement in body composition, increased muscle strength and enhanced reproductive function.
There are few reports on the antidiabetic properties of Fenugreek seed extract implicating its positive role in managing autoimmune disorders. Stacking fenugreek supplements with other mineral and vitamin supplements not only improves testosterone levels and muscle strength it also enhances general wellness.