Fenugreek vs. Ashwagandha: Best Natural Testosterone Booster
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Fenugreek and Ashwagandha are both commonly used as natural testosterone boosters.
However, both have unique benefits and look promising in their separate ways. I decided to try them out and share that experience in this article.
This article will contain everything you need to know to decide whether to give Fenugreek or Ashwagandha a shot.
I’ll discuss the following topics:
- Practical information about Fenugreek
- Practical information about Ashwagandha
- My experience with Fenugreek
- My experience with Ashwagandha
- Who wins in Fenugreek vs Ashwagandha?
In the practical information, I’ll discuss what the compound is, how it works, if it’s safe (who should avoid it), the (possible) benefits, and (possible) side effects.
- Increase Testosterone
- Improve Strength/ Muscle
- Better Sleep Quality
- Reduce Stress/ Anxiety
Practical information about Fenugreek
What is Fenugreek?
Fenugreek is a clover-like plant that smells and tastes like maple syrup. It can be found in parts of Southern Europe, Western Asia, and the Mediterranean region.
It has been used in the kitchen for centuries to make food taste better. In recent years it has become popular as a herbal supplement.
How does Fenugreek work?
Fenugreek affects the human body in multiple ways.
Firstly it contains compounds called Furostanolic saponins. These are believed to improve testosterone levels and boost sex drive.
Secondly, it seems to lower blood sugar in people that have diabetes. Fenugreek does this by slowing down the absorption of sugar in the stomach and having a stimulating effect on insulin.
Lastly, it boosts the milk supply production in women after giving birth.
Is Fenugreek safe, and who should avoid it?
Fenugreek has been found safe to consume for healthy people in dosages similar to the amounts found in food.
Fenugreek is possibly safe in higher dosages. If you follow the recommended dosage of most Fenugreek supplements, there shouldn’t be any issues.
You should avoid supplementing Fenugreek for at least two weeks following surgery because it affects blood clotting and may increase the risk of bleeding.
Fenugreek can also best be avoided by pregnant women and people on medication for people with diabetes (it can lower blood sugar levels too low).
What are the benefits of Fenugreek?
Fenugreek can help with the following:
- Boosting (free) testosterone levels
- (Testosterone-related) energy, sex drive, gym efforts, etc.
- Lowering blood sugar levels
- Increasing milk production while breastfeeding
Fenugreek could potentially help with:
- Controlling appetite
- Lowering inflammation
- Reducing cholesterol levels
What are the side effects of Fenugreek?
The possible side effects of Fenugreek will mainly occur from taking (very) high dosages:
- Upset stomach
- In rare cases, dizziness or headaches
Practical information about Ashwagandha
What is Ashwagandha?
Ashwagandha is a herbal supplement that can reduce stress, improve sleep quality, and positively affect testosterone production.
It’s made from a green shrub tree and can be found in parts of Asia and Africa.
The active ingredients in Ashwagandha are the withanolides.
There are three high-quality categories of Ashwagandha supplements available.
The Ashwagandha supplements I like best are from Nootropics Depot. I’ll put a link after the information to an in-depth review for each.
- KSM-66 Ashwagandha has been deemed the king of full-spectrum Ashwagandha supplements (around 5% withanolides). Review.
- Sensoril Ashwagandha is especially great for balancing stress levels and supporting a healthy sleep pattern because it’s higher in Glycowithanolides (around 10% withanolides). Review.
- Shoden Ashwagandha is a relatively new and highly purified full-spectrum Ashwagandha supplement (around 35% withanolides). Review.
How does Ashwagandha work?
Ashwagandha is a classified adaptogen that can help us handle stress better.
Taking it at night can help calm the body and reduce anxiety, improving sleep quality.
Ashwagandha can also positively affect testosterone by increasing the production of the luteinizing hormone. This hormone triggers testosterone production and supports our reproductive system.
Is Ashwagandha safe, and who should avoid it?
Ashwagandha supplements are non-toxic and safe to consume for most healthy adults.
Ashwagandha should be avoided by people with certain medical conditions, such as autoimmune disease, diabetes, low or high blood pressure, thyroid disorders, or stomach ulcers.
Ashwagandha is also best avoided by pregnant or breastfeeding women.
What are the benefits of Ashwagandha?
Ashwagandha can help with:
- Handling stress
- Improving the quality of sleep
- Reducing anxiety
- Boosting testosterone (thus improving muscle/ strength/ sexual desires/ mood/ body composition/ etc.)
What are the side effects of Ashwagandha?
In some uncommon cases, it may cause drowsiness, nausea, an upset stomach, diarrhea, or allergies.
More research is needed to pin down every possible side effect.
My experience with Fenugreek
I believe that supplementing Fenugreek has made a (slight) improvement in my life.
I noticed an improvement in areas that indicate my testosterone went slightly up, such as more energy, a faster increase in strength, somewhat more sex drive, etc.
However, even though I’m still taking it as I’m writing this, I don’t feel Fenugreek is a “life-changing” for me. I take 1.2 grams of Fenugreek Seed five days a week.
My experience with Ashwagandha
I’ve been taking Ashwagandha (mainly KSM-66) daily for years. It’s one of my all-time favorite supplements because the benefits for me are numerous.
I take 600 mg of Ashwagandha KSM-66 within 2 hours before sleep.
Supplementing Ashwagandha has dramatically decreased my stress and anxiety, and I notice I can take on life more confidently. My sleep quality improved because I fell asleep faster and slept noticeably deeper.
I also experienced testosterone-related benefits, such as more energy, better sexual health, faster results in the gym, etc.
My testosterone levels have improved slightly from Ashwagandha.
- Overall Rating
- Full Review of The Supplement
- Where to Shop
Winner Fenugreek versus Ashwagandha: Ashwagandha
From my experience, Ashwagandha has more pronounced benefits than Fenugreek.
Ashwagandha positively affects my life by significantly improving my sleep, energy, libido, gym results, and testosterone. It also worked wonders for decreasing stress and anxiety, enabling me to go harder in everything I do.
I noticed some of these testosterone-related benefits from Fenugreek as well, but less than from Ashwagandha.
That being said, if you’re looking for a natural compound to help with blood sugar or to increase milk production, Fenugreek is the clear winner.
Especially in the latter case, it would be better to avoid Ashwagandha supplementation anyways.
Ashwagandha would be the winner if I had to choose one, but it’s possible to take both (like me).
I use the Ashwagandha KSM-66 from Nootropics Depot, which has worked amazingly for me over the years.
I prefer the Fenugreek from Bulk Supplements because it's excellent value and high quality.
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- Creatine, Whey, etc.
- Testosterone, Sleep, etc.
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