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I’m a big fan of both Fenugreek and Tongkat Ali. But since they share some similarities, it might be hard for some people to pick between them.
Well if that sounds like you, you’ve come to the right place.
That’s exactly why I started this Supplement Comparison Series!
In this series, I put 2 supplements up against each other and compare their benefits, drawbacks, cost, and more. All so you can make a wiser decision.
Up next, we have Fenugreek vs Tongkat Ali.
Let’s get started.
What is Fenugreek?
Fenugreek is a versatile herb native to the Mediterranean region and western Asia.
Although most people use Fenugreek for medicinal purposes, Fenugreek seeds are often used to cook with, and some people use the leaves as a vegetable.
(The seeds supposedly smell like maple syrup.)
Fenugreek is sometimes applied to the skin to treat eczema, wounds, and swelling.
What is Tongkat Ali?
Tongkat Ali (Eurycoma Longifolia) is a shrubby tree native to Southeast Asia, Malaysia, and Indonesia.
Seen as a national treasure in Malaysia, Tongkat Ali has been used for its health boosting properties for many centuries.
It functions as an adaptogen in the body, meaning it helps your body adapt to stress.
Benefits of Fenugreek
Fenugreek may boost libido
Lots of cultures have included Fenugreek in their diets for thousands of years to boost their sexual desire.
This has been backed by research, as many studies suggest it may enhance sexual desire in both sexes.
For example, a study of 60 men had them take 1200mg of Fenugreek or a placebo each day for 6 weeks.
The results showed that the Fenugreek group experienced a 28% increase in sexual desire, while the placebo group had a decrease in sexual desire.
Another study of 80 women had them take either Fenugreek or a placebo each day for 8 weeks.
By the end of the study, the Fenugreek group had a significant increase in libido and arousal compared to the placebo group.
Fenugreek may enhance milk production in new mothers
New mothers often use Fenugreek as a galactagogue thanks to its ability to increase breast milk production.
In one study, 66 mother-baby pairs were divided into 3 groups.
Each day of the study, one group drank Fenugreek tea, another group drank a placebo tea, and the last group drank no tea.
According to the results, the women who drank the Fenugreek tea had significantly higher breast milk volume.
Also, the babies in this group had significantly higher weight gain than the others.
Note: Fenugreek may have adverse effects in pregnant women. So if you’re taking it to enhance milk production, then only do so after you’ve had your baby.
Fenugreek may help lower blood sugar levels
Lots of people supplement with Fenugreek to help control their blood sugar levels, and research supports its use for this purpose.
For example in one study, 60 diabetic subjects took either Fenugreek in capsules or on biscuits.
According to the results, 2 grams of Fenugreek in either form can help lower blood sugar levels in diabetics.
In another study, diabetic patients ate bread made from Fenugreek flour and then normal bread a week apart.
Interestingly, the Fenugreek bread helped improve insulin sensitivity, which plays an important role in diabetes management.
Benefits of Tongkat Ali
Tongkat Ali may help increase male fertility
Research suggests that Tongkat Ali may help improve male fertility.
For example in one study, 109 men took either 300mg of Tongkat Ali or a placebo each day for 12 weeks.
The results showed that the Tongkat Ali group had an 18% increase in seminal fluid volume and a 44% increase in sperm motility.
In another study, 75 sub-fertile men took 200mg of Tongkat Ali each day for 3 months.
According to the results, the Tongkat Ali improved their sperm quality significantly.
Tongkat Ali may help reduce stress
According to research, Tongkat Ali may be helpful for those under stress.
In one study, 63 subjects under stress took either 200mg of Tongkat Ali or a placebo each day for 4 weeks.
After the 4 weeks, the Tongkat Ali group reported less stress, anger, and tension.
They also had lower levels of cortisol – the stress hormone – in their saliva.
Tongkat Ali may help increase testosterone levels
Many people have lower than ideal testosterone levels these days.
There are many reasons why, including a lower meat intake, poor sleep quality, and low-fat diets.
But low T levels are nothing to scoff at – they may even lead to depression in aging men. (Source)
And this is where Tongkat Ali enters the picture.
In one study, 76 subjects with low testosterone levels took 200mg of Tongkat Ali each day for a month.
The results showed that 90% of the subjects had healthy testosterone levels after taking Tongkat Ali.
Tongkat Ali may help boost muscle size and strength
Although Tongkat Ali is rarely discussed in the bodybuilding community, research shows it’s helpful for those wanting to gain size and strength.
For example in one study, 14 subjects took either 100mg of Tongkat Ali or a placebo each day for 5 weeks.
The results showed that the Tongkat Ali group had bigger increases in lean mass than the placebo group.
In another study, 25 subjects took 400mg of Tongkat Ali each day for 5 weeks.
According to the results, the subjects had significantly increased strength after taking Tongkat Ali.
Fenugreek is sold in various 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
Tongkat Ali Cost
Tongkat Ali is normally sold as a powder or in capsules.
Typical prices for these are:
- Powder: $20 for 100g
- Capsules: $23 for 120
Fenugreek Side Effects
Fenugreek is well tolerated by most healthy adults, but in some cases, the following side effects have been reported:
- “Maple Syrup” scented sweat/urine
Tongkat Ali Side Effects
Like Fenugreek, Tongkat Ali is considered safe for most healthy adults and side effects are quite rare.
But until more research is done, children and nursing/pregnant women should avoid supplementing with Tongkat Ali.
My Fenugreek Recommendation: NOW Fenugreek Capsules
NOW Fenugreek ticks all the boxes of a solid supplement.
It’s affordable, high-quality, and from a trusted brand.
What I like about it
100s of epic reviews show that this is a trusted Fenugreek supplement that’s loved by many other people.
Also, it’s great that the Fenugreek is organic, meaning it was grown naturally without the use of nasty chemical herbicides or pesticides.
(Just as nature intended.)
I’m a huge fan of NOW as a supplement company too.
They’re GMP certified, meaning that each step of their manufacturing process has been carefully watched for quality.
This is just one of many reasons why NOW are one of the most respected supplement companies in the world.
The strength of these capsules is pretty average.
But for the low price, you really can’t complain.
My Tongkat Ali Recommendation: Holistic Bin Tongkat Ali
An ace Tongkat Ali supplement in powdered form.
Perfect for those who enjoy the freedom to choose how much Tongkat Ali they want to take.
What I like about it
It’s great that this supplement is powdered so you can chop and change the dosage to meet your individual needs.
(Some people will see better results from a lower dose and others from a higher dose.)
Also, I love that the Tongkat Ali is extracted at a low heat as this helps retain more nutrients.
And as a bonus, this supplement contains 100% pure Tongkat Ali powder.
In other words, you’re not wasting your money on fillers and binders which companies include to make their products cheaper to make.
While I love the flexibility of powdered supplements, it also means you have to actually taste the supplement.
So if you’re super fussy with different tastes, then you may want to go for capsules instead.
Can You Take Fenugreek And Tongkat Ali Together?
There are some supplements out there which contain both Fenugreek and Tongkat Ali, which suggests that they can be taken together.
That being said, you should always consult a medical doctor before starting a new supplement regimen.
Fenugreek vs Tongkat Ali: The Verdict
Thanks a ton for sticking to the end of this Fenugreek vs Tongkat Ali showdown.
I hope you’ve learned something new and have gained value from it!
If this article has done its job, you should now have a pretty solid idea of which one you’re going to side with.
But for those still on the fence, here’s what I’d go for:
You might prefer Fenugreek if:
- You want the cheaper option
- You want to boost your libido
- You want to improve your insulin sensitivity
- You want to increase breast milk production
You might prefer Tongkat Ali if:
- You’re feeling stressed
- You want to improve your sperm health
- You want to gain more size and strength
- You want to increase your testosterone levels
That’s all for this article, but can Tongkat Ali cause gyno?
Thanks again and I’ll see you in the next one.
I’ve been in the fitness and strength training industry for nearly a decade. In that time, I’ve gained 30 pounds of muscle, written hundreds of articles, and reviewed dozens of fitness supplements. As for my educational background, I’m a currently studying for my Active IQ Level 3 Diploma in Personal Training.