Fenugreek and increased testosterone and strength: correct dose

Fenugreek is a natural plant that has gained prominence for its various therapeutic properties.

Among the most discussed benefits is the potential to increase testosterone levels, a hormone crucial to men's health.

But does fenugreek really deliver these results? Let's explore the scientific evidence and understand how it can impact your hormonal health.

What is Fenugreek?

Fenugreek, scientifically known as Trigonella foenum-graecum, is a plant used for centuries in traditional medicine for its medicinal properties.

Its seeds, in particular, are rich in bioactive compounds such as saponins and phenols, which have been linked to several health benefits.

The relationship between Fenugreek and testosterone

Scientific studies and results

One of the most cited studies on fenugreek and testosterone was published in 2011 in International Journal of Sport Nutrition and Metabolism. In this study, a group of men received a daily dose of fenugreek (1.5 grams, or three 500 mg tablets), while another group received a placebo.

The results showed a significant increase in free testosterone levels in the group that consumed fenugreek, compared to the placebo group.

Another study carried out in 2016, published in the journal Phytotherapy Research and another for J Sport Health Sci, also indicated that 60 healthy men were randomized to receive Fenu-FG capsules (1 capsule of 300 mg, twice a day) or placebo, in a 1:1 ratio, the results after the end of the research were:

• Increase in testosterone levels: Showed an increase in free testosterone levels in participants, which may contribute to improvements in muscle mass and strength.
• Reducing Body Fat: Participants showed a significant reduction in body fat, without compromising muscle strength, which can be beneficial for body composition.
• Improved Muscle Strength: Although body fat decreased, muscle strength and number of repetitions to failure were not reduced, indicating that fenugreek may help preserve muscle mass during fat loss.
• Metabolic Benefits: In addition to its effects on testosterone and body fat, fenugreek may have a positive impact on metabolic markers related to anabolic activity, such as creatinine and blood urea nitrogen.

The supplementation was well tolerated and had no serious side effects.

The results were consistent with the previous study, suggesting that fenugreek may have a positive effect on testosterone production.

Importance of dosage

Dosage appears to be a crucial factor in fenugreek reaching its potential in raising testosterone levels.

In the first mentioned study, the effective dose was 1.5 grams per day. This dosage is generally divided into three 500 mg tablets, taken throughout the day.

In the second study, we used 1 capsule of 300 mg, twice a day, totaling 600 mg per day.

Lower doses may not be enough to produce the desired effect, which highlights the importance of following dosage recommendations based on research or by your doctor.

Mechanism of action of Fenugreek

Fenugreek contains bioactive compounds that influence hormonal metabolism. Among them, the saponins steroids are especially relevant as they are believed to help stimulate the production of sex hormones, including testosterone.

Furthermore, saponins can inhibit the enzyme 5-alpha-reductase, responsible for converting testosterone into dihydrotestosterone (DHT), a hormone that is less desired in large quantities because it causes baldness.

Another important compound in fenugreek is furostanol, which can act directly on the testicles, increasing testosterone production and improving overall hormonal function.

Despite the promising results, it is important to note that most studies on fenugreek and testosterone are still limited in size and methodology.

Many studies use a relatively small number of participants, which may influence the relevance of the results.

Additionally, responses to fenugreek may vary from person to person depending on factors such as age, general health, and other lifestyle habits. Consult a healthcare professional for personalized guidance.

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Source and bibliography:
– Fenugreek and Its Effects on Muscle Performance: A Systematic Review
– Beneficial effects of fenugreek glycoside supplementation in male subjects during resistance training: A randomized controlled pilot study