Fenugreek is an herb that has been used for centuries to improve the health of both men and women. It is becoming more popular due to its ability to be used as an aid for supporting blood sugar levels and promoting weight loss.
Interestingly, Fenugreek can also be used as a supplement for promoting healthy sexual function and testosterone levels.
In today’s article, we’re going to go more in-depth into how Fenugreek works and what evidence says about its effects on men’s health specifically.
Fenugreek – The Basics
One of the first things people will want to know about Fenugreek, especially if their goal is maintaining healthy body fat, is how many calories there are in Fenugreek and its nutrition facts.
- Protein: 3 grams
- Carbs: 6 grams
- Fiber: 3 grams
- Fat: 1 gram
- Magnesium: 5% of the DV
- Iron: 20% of the Daily Value (DV)
- Manganese: 7% of the DV
How does Fenugreek Work?
Fenugreek may work by affecting your insulin levels, which can in turn help regulate blood sugar levels. This can be done by inhibiting the production of glucose from the liver and improving insulin sensitivity. In doing so, Fenugreek may help you to prevent unwanted weight gain and stay leaner in general.
If you’ve done any research on Fenugreek, you’ll also know it is highly popular in testosterone supplements, due to its ability to enhance sexual desire and function as well as boost your natural T blood count.
Let’s explain these benefits in more detail below.
Benefits of Fenugreek for Men
1. Aids Weight Loss
Fenugreek contains an array of compounds that may help you to cut down on unwanted fat. For one, it has a decent amount of fiber, which is essential for keeping your metabolism and blood sugar levels in check. The blood sugar-stabilizing effect of fiber is augmented by an active compound in Fenugreek called diosgenin which has been shown in research to lower blood sugar levels.
When you have more stable blood glucose, you will not only gain less weight from eating food (due to enhanced insulin sensitivity), but you will also experience fewer mood and energy swings throughout the day, as stable blood sugar is closely correlated to more stable energy levels.
2. Supports Healthy Testosterone Levels in Men
Remember diosgenin, the active compound in Fenugreek? It turns out diosgenin doesn’t just assist in weight loss. It has been shown to be a vital precursor to testosterone production, too (pdf study).
In a 2-month, placebo-controlled study with young college men, 500mg of Fenugreek taken daily led to an increase in their testosterone levels as well as a reduction in their body fat levels, compared to the placebo group which actually saw a decline in testosterone and an increase in body fat.
3. Improves Libido
Fenugreek has been used for ages as an aphrodisiac. It’s believed to improve libido by increasing blood flow to the pelvic area and treating bladder problems, including urinary tract infections (UTIs).
The key compounds in fenugreek for sexual health include proteins, fatty acids and a number of phytonutrients and saponins. We also know that Fenugreek contains a non-protein amino acid called 4-hydroxy isoleucine (4-HIL) which has some libido-enhancing effects. These properties help to increase testosterone levels and blood circulation, which arouses the libido. And it’s not just men – fenugreek can increase libido in women too!
4. May Help to Curb Your Appetite
As we’ve seen, Fenugreek has fiber, which swells in your stomach and makes you feel fuller. This will naturally lead to a reduction in sugar cravings.
Fenugreek may also help decrease food consumption by reducing stomach and intestinal contractions, which in turn can reduce appetite. What’s more, it may help decrease the absorption of fats from the intestines. You’ll be excreting more of it out, instead of storing it into body fat!
5. Fights Chronic Inflammation
Fenugreek has been used throughout the world for managing different types of inflammation.
In Pakistan, fenugreek seeds are used as part of a traditional remedy for coughs, bronchitis and asthma. In Ayurvedic medicine, it is used to reduce fever and heal wounds.
It has been suggested that Fenugreek lowers inflammation by combating oxidative stress in your cells. This is thanks to the active compounds in Fenugreek, such as Trigonelline, which may stimulate certain receptors in your cells and change the way they behave.