Fenugreek and Its Effects on Muscle Performance

Fenugreek, scientifically known as Trigonella foenum-graecum, is a herb that has been used for centuries in traditional medicine for its diverse health benefits. Recently, it has gained attention in the sports and fitness community for its potential to enhance muscle performance and body composition. 

Introduction to Fenugreek 

Fenugreek is an annual plant native to the Mediterranean region, known for its seeds, which are rich in saponins, furostanol glycosides, and steroidal saponins. These compounds are believed to contribute to its anabolic and androgenic properties, influencing testosterone levels and muscle performance. Fenugreek has been traditionally used to improve digestion, reduce inflammation, and enhance vitality. 

Effects of Fenugreek on Muscle Performance 

Several studies have investigated the impact of fenugreek supplementation on muscle strength, endurance, and body composition: 

1. Muscle Strength and Endurance: Fenugreek extracts have been shown to significantly improve muscle strength and endurance. A systematic review of randomized controlled trials (RCTs) found that fenugreek supplementation enhanced muscle strength, repetitions to failure, and lean body mass while reducing body fat. Another study published in the Journal of the International Society of Sports Nutrition reported that fenugreek supplementation increased both upper and lower body strength in men undergoing resistance training.

2. In a 2023 human study, Fakhr et al. conducted a systematic review and dose-response meta-analysis published in Pharmacological Research to evaluate the effects of fenugreek supplementation on metabolic syndrome components. 

Based on 29 randomized controlled trials, the results showed that fenugreek significantly reduced fasting plasma glucose (−16.75 mg/dL), triglycerides (−20.12 mg/dL), waist circumference (−2.51 cm), and systolic blood pressure (−3.45 mmHg), while it also increased HDL cholesterol (+3.55 mg/dL). However, its effects on diastolic blood pressure and BMI were not significant. These findings suggest that fenugreek may have therapeutic potential in managing metabolic syndrome. 

3. A 2020 human meta-analysis published in Phytotherapy Research by Mansoori et al. assessed the effect of fenugreek extract on testosterone levels in men. The study included data from four randomized clinical trials and found that fenugreek extract significantly increased serum total testosterone levels. 

The androgenic and anabolic effects were attributed to different glycoside extracts of fenugreek. These findings suggest that fenugreek supplementation may be beneficial in boosting testosterone in males, supporting its use in male health and performance supplements. 

Fenugreek supplementation may enhance muscle performance through multiple mechanisms. Studies show it significantly improves muscle strength, endurance, and lean body mass, while reducing body fat, especially when combined with resistance training. Its ability to lower fasting glucose and triglycerides, as demonstrated in a 2023 meta-analysis, supports better metabolic function and energy utilization during workouts.  

Additionally, a 2020 meta-analysis found that fenugreek boosts testosterone levels, which plays a critical role in muscle growth and recovery. These combined effects make fenugreek a promising natural supplement for improving overall muscle performance and supporting athletic and metabolic health in men. 

Mechanism of Action 

The mechanism by which fenugreek enhances muscle performance is believed to involve its ability to increase the release of free testosterone from sex hormone-binding globulin SHBG. This increase in free testosterone can lead to enhanced muscle protein synthesis, contributing to increased muscle mass and strength. 

Fenugreek as an Ergogenic Aid 

Fenugreek extracts are considered a natural ergogenic aid, meaning they can enhance physical performance without being classified as doping substances. Studies have shown that fenugreek supplementation can improve muscle strength, endurance, and body composition without adverse effects, making it a valuable tool for athletes seeking to improve their performance naturally. 

Safety and Tolerability 

Fenugreek is generally considered safe and well-tolerated. However, it is important to be aware of potential interactions with other medications and to monitor liver and kidney function, as high doses may impact these organs. 

Fenugreek has emerged as a promising natural supplement for enhancing muscle performance, offering a multifaceted approach to improving strength, endurance, and body composition. Its ability to boost testosterone levels, support metabolic health, and promote lean muscle mass makes it particularly valuable for athletes and active individuals. Clinical studies have consistently shown benefits such as increased strength and reduced body fat, alongside improvements in metabolic markers like glucose and lipid profiles. With its natural origin, favorable safety profile, and ergogenic potential, fenugreek represents an effective and well-tolerated option for supporting male health and optimizing physical performance. 

Disclaimer: The Statement has not been evaluated by the EFSA, KFDA or FDA. This product is not intended to diagnose, treat, cure, or prevent any disease. While the information provided is based on credible references, we do not make any specific claims or guarantees. It is important to consult with your healthcare advisor for personalized advice and guidance related to your health.  

References: 

1. Fenugreek and Its Effects on Muscle Performance: A Systematic Review 
2. Role of Fenugreek in the prevention of type 2 diabetes mellitus in prediabetes 
3. The effects of a commercially available botanical supplement on strength, body composition, power output, and hormonal profiles in resistance-trained males 
4. Anti-inflammatory activity of fenugreek (Trigonella foenum-graecum Linn) seed petroleum ether extract 
5. Effect of fenugreek extract supplement on testosterone levels in male: A meta-analysis of clinical trials 
6. Effects of fenugreek supplementation on the components of metabolic syndrome: A systematic review and dose-response meta-analysis of randomized clinical trials