Benefits, Dosage, & Side Effects
The Fenugreek seed extract, although popularly used as an aromatic spice in Indian cuisine, contains powerful testosterone-boosting properties. Its medicinal qualities have been known in the Orient for thousands of years, but only recently did modern scientific trails introduce Fenugreek extract’s ability to increase testosterone levels and thus enhance male libido, muscle mass and energy levels. Fenugreek extract has ever since been in high demand amongst supplement shelves all across the world. Users of Fenugreek extract have seen improvements in muscle growth, overall energy and sexual performance.
Men who have average levels of testosterone use Fenugreek extract to maintain their hormone count and prevent them from dropping. Men who have lowered levels of testosterone, on the other hand, supplement with Fenugreek extract to eradicate and improve symptoms such as decreased sex drive, poor muscle strength and fatigue. Since the Fenugreek seed itself contains plenty of vitamins, minerals, fiber and sugars, the extract can improve overall health and provide other physiological benefits.
So what kind of benefits specifically can Fenugreek extract provide?
Fenugreek extract supplementation comes with a wide variety of benefits. First and foremost, Fenugreek extract may maintain steady levels of testosterone in men. In a 2011 study, a group of healthy men aged 25-52 received either a placebo or Fenugreek extract oral administration for 6 weeks. Results from the study showed that Fenugreek extract supplementation significantly increased libido, sexual performance and orgasms in men. The researchers concluded that the extract was able to do so by supporting healthy testosterone levels. By promoting normal levels of testosterone, Fenugreek extract may also improve quality of sleep, overall mood and energy levels.
Fenugreek extract has also been shown to increase overall testosterone levels and in turn promote better muscle strength and endurance. A study conducted in 2010 and published in the International Journal of Sports Nutrition and Exercise Metabolism tested how Fenugreek extract affected the testosterone levels of 30 men who engage in steady, muscle-building exercise . It was concluded that Fenugreek extract caused in an increase of total testosterone and reduction of body fat.
Since Fenugreek extract is also packed with plenty of nutrients, it is often recommended by physicians as a natural supplement to support general wellbeing and to treat a variety of illnesses. One study suggests that oral administration of Fenugreek extract results in lowered cholesterol levels . Reduced cholesterol levels in the body may also help prevent heart disease or heart attacks. Fenugreek extract is filled with fiber, which explains why the supplement can improve digestion and relieve stomachaches. The extract’s richness in fiber may also decrease appetite when taken on an empty stomach, leading to weight and fat loss.
In women, Fenugreek extract may interestingly be used to reduce menstrual pain and to enlarge breast size. Fenugreek contains an active substance called phytoestrogen, which in women help increase natural estrogen production. While there is insufficient evidence to prove Fenugreek extract’s breast-enhancing properties, many women have encountered great results with the supplement.
How It Works
The way in which Fenugreek extract works truly depends on what benefit it’s providing your body with at that particular time. The main question today is how does this simple Ayurvedic herb increase testosterone levels in men?
Fenugreek extract contains active ingredients that are thought to inhibit the actions of aromatase and 5-α reductase, which are two enzymes that disintegrate testosterone in the male body). Scientists who came up with this theory conducted a study using 30 college students who have engaged in resistance training for a minimum of one year . Those who continued their workout routine while supplementing with Fenugreek extract as opposed to placebo pills had higher levels of total testosterone and decreased total body fat. It was there concluded that Fenugreek extract may effectively increase testosterone by hindering the enzymes aromatase and 5-α reductase.
The way in which Fenugreek extract lowers cholesterol is by providing the body with plenty of fiber. Fiber is a nutrient that when present in high amounts can prevent the absorption and uptake of cholesterol into the bloodstream. Studies have shown that Fenugreek extract makes a great supplement for cholesterol control when taken in higher doses.
What amount of Fenugreek extract should you be taking to experience optimal results? It primarily depends on your body weight and age, so it would be best to consult with your physician. However, there is a general guideline of the recommended dosages that you can follow. This guideline is based on the dosage that works best for most people. To control cholesterol levels, the suggested dose can be up to 30g a day. To increase testosterone, muscle strength and libido, the suggested dose is 500-600mg per day.
Potential Side Effects
Side effects have only been noted from large doses of Fenugreek extract consumption. The most common side effect is stomach pain or stomach irritation, but we personally have never experienced that when using 500 mg of Fenugreek extract a day.
Where to Get It
Most of the studies exploring the effects of Fenugreek extract turn towards the same conclusion – the herb can increase levels of testosterone, boost libido and physical stamina if taken at the proper dosage over a period of time. Some users have even experienced better results after taking Fenugreek extract in combination with other supplements, such as D-Aspartic Acid and Oyster extract.