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So you’ve decided to join the improve your health with supplements tribe.
That’s a smart decision that your body will thank you for years to come!
The only problem is, there are so many different supplements out there.
So how do you decide which one(s) to take?
Well, in my Supplement Comparison Guide, I take 2 supplements and compare them on their benefits, side effects, cost, my recommendation and more.
All to help you pick which one’s right for you.
Next up, we have Ashwagandha vs Fenugreek.
Let’s get started.
What is Ashwagandha?
Ashwagandha, also known as Winter Cherry, is an ancient Indian herb that’s been consumed for many thousand years.
It belongs to the Nightshade family of plants, which also contains the common potato.
Today, Ashwagandha is widely used thanks to its sedative and health promoting properties.
What is Fenugreek?
Fenugreek is a popular herb native to the Mediterranean region and western Asia.
Although it’s predominantly used as a herbal supplement, people often cook with Fenugreek seeds and use the leaves as a vegetable.
Some say the seeds smell like maple syrup.
Also, people sometimes apply Fenugreek directly to the skin to heal wounds, eczema and swelling.
Benefits of Ashwagandha
Ashwagandha may help boost testosterone levels
After a male has reached his late 20s, his testosterone production will naturally decrease with age.
Unfortunately, this can have some adverse effects on one’s health.
(Both physically and mentally.)
For example, research suggests that low testosterone levels can play a key part in depression in aging men.
If you want to keep your testosterone levels as high as possible, Ashwagandha may be able to help.
In one study, Ashwagandha helped increase the seminal testosterone levels of infertile males.
Ashwagandha may help boost muscle mass and strength
If you search for the best supplements for bulking on Google, you likely won’t find Ashwagandha mentioned anywhere.
But that isn’t to say Ashwagandha is bad for bulking.
In a study, 57 subjects took either 600mg of Ashwagandha or a placebo per day.
After 8 weeks, the Ashwagandha subjects had bigger increases in fat loss, muscle gain, muscle strength and testosterone than the placebo group.
Ashwagandha may help lower blood sugar levels
High blood sugar levels are toxic to your body.
Insulin is an important hormone that’s used to help lower your blood sugar levels when they’re too high.
But over time, your body may become less sensitive to insulin, meaning more needs to be released to help manage your blood sugar levels.
This is essentially how Type 2 Diabetes starts.
Interestingly, Ashwagandha seems to be effective at lowering blood sugar levels.
In one study, 12 subjects took Ashwagandha each day for a month and their blood sugar was lowered by amounts similar to a hypoglycemic drug.
Ashwagandha may help improve anxiety
Research supports the use of Ashwagandha to help reduce anxiety symptoms.
In one study, the subjects took either Ashwagandha or a placebo daily for 6 weeks.
After 6 weeks, 88% of the Ashwagandha takers had less anxiety.
In another study, the subjects took either a placebo or Ashwagandha daily for 2 months.
By the end of the study, the Ashwagandha group had a bigger reduction in scores on the “stress test” than the placebo group.
(Related reading: Do Cold Showers Work For Anxiety?)
Benefits of Fenugreek
Fenugreek may increase milk production in new mothers
Fenugreek is often used as a galactagogue by new mothers, thanks to its ability to boost breast milk production.
In a study, 66 mother-baby pairs were split into 3 groups.
Each day of the study, one group drank no tea, one group drank a placebo tea, and the last group drank Fenugreek tea.
Interestingly, the mothers in the Fenugreek group had significantly higher breast milk volume.
The babies in this group had significantly more weight gain than the others too.
(Note: Since Fenugreek may have adverse effects in pregnant women, you should only take Fenugreek after you’ve had your baby. NOT while pregnant.)
Fenugreek may boost libido
According to research, Fenugreek may help increase your sexual desire.
In one study, 60 males took either a placebo or 1200mg of Fenugreek per day for 6 weeks.
Those in the Fenugreek group experienced a 28% increase in sexual desire, while the placebo group experienced a decrease in sexual desire.
Another study of 80 women had them take either a placebo of Fenugreek each day for 8 weeks.
The results showed that the Fenugreek group had a significant increase in arousal and libido compared to the placebo group.
Fenugreek may help lower blood sugar levels
Like Ashwagandha, Fenugreek may be effective at lowering your blood sugar levels.
In one study, diabetic subjects ate Fenugreek bread and then normal bread 1 week apart.
The Feungreek bread helped improve their insulin sensitivity, which plays an important role in diabetes management.
Another study of 60 diabetic subjects had them take Fenugreek on biscuits or in capsules.
The results showed that 2000mg of Fenugreek in either form can help lower blood sugar levels in diabetics.
Ashwagandha is normally sold in tablets or as a liquid extract.
Some typical prices for these are:
- Tablets: $18 for 100
- Liquid extract: $17 for 2 Oz
Fenugreek is sold in a variety of forms, including seeds, powder, and capsules.
Here are some standard prices for these:
- Seeds: $7 for 8 Oz
- Powder: $9 for 8 Oz
- Capsules: $7 for 100
Ashwagandha Side Effects
Ashwagandha is generally safe to supplement with, but some people may notice the following side effects:
- Upset stomach
Since Ashwagandha may lower your blood sugar levels, those taking blood sugar lowering medication must speak to a doctor before using Ashwagandha.
The following people should avoid Ashwagandha:
- Pregnant women
- Those with stomach ulcers
- People with high/low blood pressure
- Those who are allergic to Nightshade plants, i.e. Tomatoes, Potatoes, etc.
- People with autoimmune conditions, i.e. MS, Rheumatoid Arthritis, etc.
Fenugreek Side Effects
Like Ashwagandha, Fenugreek is considered safe for healthy adults, but the following side effects have been reported in some cases:
- “Maple Syrup” scented sweat/urine
My Ashwagandha Recommendation: NaturaLife Labs Ashwagandha
NaturaLife Labs Ashwagandha matches the criteria of an epic supplement.
It’s potent, natural, and fair priced.
What I like about it
I love that these capsules include black pepper extract, as research shows Ashwagandha is more absorbable with black pepper extract.
This means you get more bang for your buck as less Ashwagandha is waisted by your body.
Also, with so many amazing reviews, it’s pretty clear that this is an effective supplement that many people have used and seen great results with.
And I like the fact this supplement only contains natural, organic ingredients meaning it’s free from any unwanted chemical additives.
The recommended dosage is 3 capsules, which may be an inconvenience if you don’t like swallowing capsules.
I know that’s a fussy complaint, but there’s really not much to complain about here!
My Fenugreek Recommendation: NOW Fenugreek Capsules
Trusted brand? You betcha.
You’ll do well to find a better Fenugreek supplement than NOW Fenugreek.
What I like about it
100s of fantastic reviews show that this is a trusted supplement that’s loved and used by many people just like you.
Also, I’m a huge fan of NOW as a supplement brand.
They’re GMP certified, meaning each step of their manufacturing process has been observed for quality purposes.
This is just one of multiple reasons why NOW are at the top of their game in the supplement industry.
As a bonus, the Fenugreek used is organic meaning it was grown naturally without the use of nasty chemicals.
The strength of these capsules is fairly average.
But if they work, then that’s not an issue.
Thanks a ton for staying with me to the end of this Ashwagandha vs Fenugreek breakdown.
I hope you’re now in a better position to decide which one you’re going to take!
If not, then don’t worry.
This high-level guide should help you out:
You might prefer Ashwagandha if:
- You have anxiety
- You want to put on muscle
- You want to boost your testosterone
You might prefer Fenugreek if:
- You want to increase your sexual desire
- You want to increase breast milk production
Hope this helped!