Ashwagandha and Fenugreek: A Powerful Herbal Pairing

by Vorst Canada June 04, 2025

Both ashwagandha and fenugreek are common herbs in traditional medicine cabinets. But what happens when you mix them? When these two herbs are combined, they work together to provide a potent effect that may aid with stress, hormone health, energy, and even athletic performance. Let's look into how these two plants work together and who might benefit from them the most.

Disclaimer: This content is intended solely for informational and educational purposes and is not a substitute for professional medical advice, diagnosis, or treatment.

What Are Ashwagandha and Fenugreek?
Stress and Energy Support
Hormone and Libido Benefits
Metabolism, Muscle, and Recovery
Can You Take Them Together Safely?
Conclusion
References and Resources

What Are Ashwagandha and Fenugreek?

Ayurvedic medicine regards ashwagandha, or Withania somnifera, as a highly esteemed adaptogen. People have used it for a long time to relieve tension, calm the nervous system, and build strength.

Trigonella foenum-graecum, also known as fenugreek, is a spice and medicinal herb that can help with a lot of things, such as decreasing blood sugar and enhancing testosterone levels. It contains many beneficial compounds, including saponins, alkaloids, and fibre.

Herbs each have their own benefits, but when you utilize them together, they can help your health in numerous ways.

Stress and Energy Support

People know ashwagandha best for its adaptogenic properties, which means it helps the body deal with stress from the outside world, emotions, and the body itself. It may help you sleep better, lower cortisol levels, and make anxiety symptoms better.

Fenugreek is not an adaptogen, but it may help keep your mood stable and make you less likely to get tired by changing how your body uses energy and sugar.

Ashwagandha helps reduce the effects of stress, and fenugreek helps keep your energy levels up. They might help you feel relaxed and full of energy.

Hormone and Libido Benefits

This is the area where the combination truly excels. Researchers are examining the impact of both herbs on hormone regulation, particularly in individuals experiencing hormonal imbalances due to stress, aging, or lifestyle choices.

Ashwagandha has been associated with elevated testosterone levels in men exhibiting deficiencies and enhanced thyroid function in individuals with hypothyroidism.
Fenugreek has a lot of furostanolic saponins, which may help testosterone levels and libido.

Some supplements are made to help men's health by mixing different herbs. But new research shows that they may also be excellent for women's hormone balance, especially when it comes to their periods and sex drive.

Metabolism, Muscle, and Recovery

Ashwagandha and fenugreek may also help with physical performance, especially for people who are active or focused on fitness.

Studies have indicated that ashwagandha can boost VO2 max, endurance, and muscle strength. It might even help with recovery after exercise by lowering signs of inflammation.

People frequently take fenugreek to help with blood sugar control, but it can also help with building lean muscle and improving metabolic health. It helps make insulin more sensitive and lower glucose spikes, which can help you keep your weight at a healthy level.

The combo may be especially helpful for people who are going through hormonal changes and are having trouble keeping their weight off, losing muscle, or feeling tired in the middle of their lives.

Can You Take Them Together Safely?

In general, it is considered safe to take modest, regulated amounts of ashwagandha and fenugreek. Combining them in herbal products typically poses no issues.

But there are a few things you should remember:

Both herbs might have an effect on medicines for blood sugar, blood pressure, or thyroid.
Taking too much fenugreek can upset your stomach or make your body smell like maple syrup.
Don't take ashwagandha when pregnant unless your doctor tells you to.

If you take medicine or have a long-term health problem, it's best to talk to your doctor before adding these herbs to your regular regimen.

Conclusion

Ashwagandha and fenugreek are not simply fashionable herbs; they are botanicals that have been used for a long time and have been shown to provide health benefits in recent studies. This herbal combination may be a good natural way to deal with stress, improve hormone health, boost energy, or help with athletic performance.

These two herbs may help you feel more grounded, energized, and balanced in your daily life by combining relaxing adaptogenic support with metabolic and hormonal management.

References and Resources

Lopresti, A. L., Drummond, P. D., & Smith, S. J. (2019). A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha (Withania somnifera) in Aging, Overweight Males. American Journal of Men S Health, 13(2). https://doi.org/10.1177/1557988319835985
Wankhede, S., Langade, D., Joshi, K., Sinha, S. R., & Bhattacharyya, S. (2015). Examining the effect ofWithania somniferasupplementation on muscle strength and recovery: a randomized controlled trial. Journal of the International Society of Sports Nutrition, 12(1). https://doi.org/10.1186/s12970-015-0104-9
Mansoori, A., Hosseini, S., Zilaee, M., Hormoznejad, R., & Fathi, M. (2020). Effect of fenugreek extract supplement on testosterone levels in male: A meta‐analysis of clinical trials. Phytotherapy Research, 34(7), 1550–1555. https://doi.org/10.1002/ptr.6627
Rd, J. K. M. (2023, November 7). Health benefits of ashwagandha, based on research. Healthline. https://www.healthline.com/nutrition/ashwagandha
FENUGREEK: Overview, uses, side effects, precautions, interactions, dosing and reviews. (n.d.). https://www.webmd.com/vitamins/ai/ingredientmono-733/fenugreek