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Posted by Nick Telesca
Estimated reading time: 7 minutes
How Fenugreek Can Help Boost Male Health Outcomes
What is Fenugreek?
Fenugreek is a versatile herb and spice derived from the seeds of the Trigonella foenum-graecum plant. It has a mildly bitter flavour and a fragrant aroma, used in diverse cuisines and in traditional remedies.
Fenugreek is native to parts of Iran north of India but is grown in other parts of the world. Traditionally fenugreek has been known to have benefits for bones and muscles, due to its anti-inflammatory properties. It’s also linked to reducing cholesterol and cardiovascular risk, as well as controlling diabetes – with significant benefits as well for men’s health.
Fenugreek Benefits
In traditional and more modern medicine, Fenugreek extracts have been linked to improved health outcomes, also known for their properties as an appetite suppressant that can help aid in weight loss efforts.
Fenugreek for Men’s Health
Testofen, a standardised fenugreek extract and mineral formulation, has been shown in research to significantly improve physiological aspects of male libido and may help maintain normal health testosterone levels without affecting mood or sleep. A 2011 study concluded that Testofen demonstrated a significant positive effect on the physiological aspects of libido, and may assistin maintaining normal healthy testosterone levels.
One study sawparticipants take 300mg of fenugreek twice a day for eight weeks, compared to a control group. Results showed a significant increase in testosterone levels in men when combined with resistance training, as well as a reduction in body fat without a decrease in muscle strength.
Fenugreek for Weight Loss and Blood Sugar Control
Extracts of Fenugreek have also been linked to appetite control and weight loss. Results from a 2010 trial showed that daily fat consumption was significantly decreased in overweight participants who took a fenugreek seed extract, compared to those receiving a placebo in the control group.
Fenugreek has also been shown to help improve most metabolic symptoms related to both type 1 and type 2 diabetes in humans. A 2019 study showed it helped bring down blood glucose levels and improved glucose tolerance, making it potentially effective in managing diabetes and insulin levels. Fenugreek has also been used as a general tonic to help improve metabolism.
Another study on people with type 2 diabetes included 5 grams of fenugreek seed powder into the diet of participants for two months. They saw a reduction in fasting blood sugar levels, belly fat, body mass index, and haemoglobin A1c, a marker of long-term blood sugar control.
The high fibre content of fenugreek powder and seeds could have benefits for supporting blood sugar control, for those with and without diabetes. One study has suggested replacing 10% of the refined wheat flour in bread products with fenugreek powder, made a significant difference in reducing people’s blood sugar levels after eating.
Benefits of Fenugreek on Overall Health Outcomes
Several research studies and reviews are underway to look further into the benefits fenugreek can have on overall health outcomes. One such literature review has suggested there are little to no side effects to adding fenugreek to your diet, seeing potential antioxidant, anti-inflammatory and antibacterial benefits.
Another literature review has suggested that secondary metabolites in the fenugreek plant can aid in labour, stimulate lactation for new mothers, and potentially have a laxative effect depending on the dosage.
Trigonelline, a metabolite of fenugreek, has been linked to decreasing blood cholesterol, as well as triglyceride levels. It’s also been linked to the reduction of heartburn symptoms, having a similar effect to the use of antacid medications.
How To Use Fenugreek and How Much Fenugreek To Take
Fenugreek is used in many different supplements, and as such the recommended dosage often depends on what you’re taking, as well as the benefit you are looking for from fenugreek.
If you are looking to fenugreek for a specific benefit, it’s important to consult a professional to ensure it will have the desired effect.
Ryan Bevan works hard to ensure strict TGA compliance, coordinating with external consultants, and managing intricate documentation - all while drawing strength from Bulk Nutrients' exceptional Quality Assurance team.
References:
- Steels, E., Rao, A., & Vitetta, L. (2011). Physiological Aspects of Male Libido Enhanced by Standardized Trigonella foenum‐graecum Extract and Mineral Formulation. Phytotherapy Research, 25. https://doi.org/10.1002/ptr.3360.
- Chevassus, H., Gaillard, J., Farret, A., Costa, F., Gabillaud, I., Mas, E., Dupuy, A., Michel, F., Cantié, C., Renard, E., Galtier, F., & Petit, P. (2010). A fenugreek seed extract selectively reduces spontaneous fat intake in overweight subjects. European Journal of Clinical Pharmacology, 66, 449-455. https://doi.org/10.1007/s00228-009-0770-0.
- Jn, S., Champawat, P., Mudgal, V., & Jain, S. (2019). Role of fenugreek (Trigonella foenum graecum) on in management of diabetes disease. Journal of Pharmacognosy and Phytochemistry, 8, 184-187. phytojournal.com/archives/2019/vol8issue4/PartD/8-3-655-127.pdf
- Sun, W., Shahrajabian, M.H. and Cheng, Q. (2021). Fenugreek Cultivation with Emphasis on Historical Aspects and its uses in Traditional Medicine and Modern Pharmaceutical Science. Mini-Reviews in Medicinal Chemistry, 21(6), pp.724–730. doi: https://doi.org/10.2174/1389557520666201127104907
- Yadav, U.C.S. and Baquer, N.Z. (2013). Pharmacological effects ofTrigonellafoenum-graecumL. in health and disease. Pharmaceutical Biology, 52(2), pp.243–254. doi: https://doi.org/10.3109/13880209.2013.826247
- Visuvanathan, T., Than, L.T.L., Stanslas, J., Chew, S.Y. and Vellasamy, S. (2022). Revisiting Trigonella foenum-graecum L.: Pharmacology and Therapeutic Potentialities. Plants, [online] 11(11), p.1450. doi: https://doi.org/10.3390/plants11111450
- Bahmani, M., Shirzad, H., Mirhosseini, M., Mesripour, A. and Rafieian-Kopaei, M. (2015). A Review on Ethnobotanical and Therapeutic Uses of Fenugreek (Trigonella foenum-graceum L). Journal of Evidence-Based Complementary & Alternative Medicine, 21(1), pp.53–62. doi: https://doi.org/10.1177/2156587215583405
- Wankhede, S., Mohan, V. and Thakurdesai, P. (2016). Beneficial effects of fenugreek glycoside supplementation in male subjects during resistance training: A randomized controlled pilot study. Journal of Sport and Health Science, [online] 5(2), pp.176–182. doi: https://doi.org/10.1016/j.jshs.2014.09.005
- Hassani, S.S., Arezodar, F.F., Esmaeili, S.S. and Gholami-Fesharaki, M. (2019). Effect of Fenugreek Use on Fasting Blood Glucose, Glycosylated Hemoglobin, Body Mass Index, Waist Circumference, Blood Pressure and Quality of Life in Patients with Type 2 Diabetes Mellitus: A Randomized, Double-Blinded, Placebo-Controlled Clinical Trials. Galen Medical Journal, 8, p.e1432. doi: https://doi.org/10.31661/gmj.v8i0.1432
- Robert, S.D., Ismail, A.A. and Rosli, W.I.W. (2015). Reduction of postprandial blood glucose in healthy subjects by buns and flatbreads incorporated with fenugreek seed powder. European Journal of Nutrition, 55(7), pp.2275–2280. doi: https://doi.org/10.1007/s00394-015-1037-4
- Askarpour, M., Alami, F., Campbell, M.S., Venkatakrishnan, K., Hadi, A. and Ghaedi, E. (2020). Effect of fenugreek supplementation on blood lipids and body weight: A systematic review and meta-analysis of randomized controlled trials. Journal of Ethnopharmacology, 253, p.112538. doi: https://doi.org/10.1016/j.jep.2019.112538
- DiSilvestro, R.A., Verbruggen, M.A. and Offutt, E.J. (2010). Anti-heartburn effects of a fenugreek fiber product. Phytotherapy Research, 25(1), pp.88–91. doi: https://doi.org/10.1002/ptr.3229
