Ashwagandha Vs Fenugreek
DISCLAIMER: This article has been written for informational and educational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment.
Have you decided to boost your health with supplements? Well! This is a wise decision your body will appreciate for a long time. It is confusing to decide which one you should take out of the different supplements available on the market.
We’ll pick and compare 2 supplements with their health benefits and possible risks that will help you to choose the supplements which you require. These are ashwagandha and fenugreek-natural herbal compounds.
You need to take ashwagandha to relieve stress, fight adrenal fatigue and improve exercise performance. While, fenugreek should be taken to increase breast milk production, manage weight and stabilize blood sugar levels.
What is Ashwagandha?
Ashwagandha, also known as Indian ginseng or winter cherry is an adaptogenic herb and is used for medicinal properties. Scientifically known as Withania somnifera, this herb is taken as tea, capsules, powder, extract, tincture and supplements. This non-toxic herb is gaining popularity for its ability to relieve stress and anxiety. Ashwagandha is an important herb in the Indian Traditional Ayurvedic medicine system to relieve a broad spectrum of health conditions including rheumatism and sleeplessness.
What is Fenugreek?
Fenugreek is a herb originated in Mediterranean regions and Western Asia and is used in Indian cuisine, as supplements, and to treat various health conditions. Also known as Trigonella foenum-graecum, fenugreek has a long history of use in Alternative and Chinese medicine for many diseases.
It is used as a spice, as a thickening agent, and as an ingredient in soaps, shampoos, and other products. Fenugreek seeds and powder contain a sweet, nutty taste and are used in Indian dishes. People use to apply fenugreek directly on the skin to relieve eczema, swelling, and to heal wounds.
Health Benefits of Ashwagandha
Scientists around the world conducted research to study the efficacy of ashwagandha against various illnesses.
May Relieve Stress and Anxiety
Ashwagandha possesses healing and calming properties that relieve stress and anxiety and improve sleep quality. It is an adaptogenic herb and is best known for its ability to reduce stress and anxiety. Studies showed that individuals taking ashwagandha supplements have experienced a significant reduction in stress and improved sleep quality.
Stabilize Blood Sugar Levels
Studies showed that ashwagandha helps people with high blood sugar levels and prevents diabetes. According to a study, supplementation with ashwagandha helped reduce blood sugar levels, HbA1c, and oxidative stress markers.
Withaferin, a compound in ashwagandha has potential to increase glucose uptake by the cells and show antidiabetic activity.
Improve Athletic Performance
Ashwagandha supplements have ability to boost energy levels, increase endurance and improve athletic performance. In a study, individuals who consumed 600 mg of ashwagandha experienced an increase in muscle strength and size compared to placebo.
Regulate Hormone Levels
Ashwagandha has potential to regulate hormone levels and increase fertility in both men and women. Studies revealed that consumption of ashwagandha supplements in overweight men resulted in an 18% increase in testosterone production. These supplements also increased sperm concentration, sperm volume, count, and motility.
Studies also showed that ashwagandha also helps women with sexual dysfunction. It improves sexual hormones, arousal, lubrication, and sexual performance.
Boost Memory and Brain Function
Bioactive compounds in ashwagandha have antioxidant effects and improve cognitive functions and brain health. It boosts memory, attention, response time, and executive functions. In a study, individuals taking 600 mg of ashwagandha for 8 weeks experienced a remarkable increase in memory, concentration, and cognitive abilities.
May Reduce Inflammation
Withaferin A in ashwagandha has potent anti-inflammatory properties which help relieve inflammation in the body. These compounds act on inflammatory pathways and reduce inflammatory mediators like interleukins and C-reactive proteins.
Possible Risks and precautions
Ashwagandha is usually considered safe and nontoxic, however, in some people, it may cause a gastrointestinal disturbance.
Supplements with ashwagandha may act on the thyroid and people who take some medications should consult their physician before taking ashwagandha supplements.
People suffering from hormone-related prostate cancer should avoid ashwagandha supplements.
Benefits of Fenugreek
Fenugreek contains chemical compounds necessary for optimal health.
Improve Breast Milk Production
Breast milk is an excellent source of nutrition for growth and development of the baby. A huge number of mothers struggle to boost milk production and use prescription medications. Why go for medicine, when you have a natural alternative-fenugreek. Studies revealed that women taking fenugreek supplements experienced an increase in milk production.
May Help Manage Weight
Fenugreek is known to have weight-reducing abilities which prevent weight gain. It increases the feeling of fullness, induces satiety, limits calorie consumption, and regulates weight. Research showed that people taking fenugreek supplements reduced fat intake by 17%.
Increase Testosterone Levels
Fenugreek supplements have potential to improve testosterone levels and increase libido. According to a study, 30 men who took 500 mg of fenugreek daily for 8 weeks showed a significant improvement in testosterone levels. Another study showed that supplementing with fenugreek increases libido, strength, and sexual function.
Help Manage Diabetes
Studies revealed that fenugreek contains chemical compounds which can regulate blood glucose levels and reduce the risk of diabetes. Fenugreek can increase glucose absorption in the intestine, increase insulin sensitivity, slow gastric emptying, and decrease lipid binding proteins.
In a study, people with diabetes consumed 50g of fenugreek twice a day. After 10 days, they experienced a reduction in blood sugar levels, total cholesterol, and LDL. Another study revealed a 13.4% reduction in blood sugar levels within 4 hours of taking these supplements.
Reduce Pain and Inflammation
Fenugreek contains antioxidants and alkaloids which can reduce inflammation and pain. In a study, women suffering from menstrual pain who took fenugreek capsules three times in the first 3 days of menstruation for 2 months experienced a reduction in severity and duration of pain.
Protect Heart Health
Fenugreek supplements help people with high blood pressure and cholesterol levels. They may regulate blood pressure, reduce cholesterol and triglycerides levels and lower the risk of heart diseases.
Possible Risks and Precaution
Fenugreek supplements are non-toxic and safe to use in moderate quantities.
Some people may experience less serious side effects like indigestion and diarrhea.
Fenugreek can reduce blood pressure and blood glucose levels and should be avoided if you take medications for blood pressure and diabetes.
Pregnant women should not consume fenugreek as it may increase contractions and may cause birth defects.
Fenugreek has estrogen-like effects on the body and is not safe for people suffering from hormone-sensitive cancers.
Ashwagandha and fenugreek are the natural alternative remedies to treat a broad spectrum of diseases. Ashwagandha is an adaptogenic herb used to relieve stress, boost energy and improve exercise performance. It is best absorbed with black pepper and is an ideal choice to boost your health. Fenugreek has the potential to boost milk production, increase testosterone levels, regulate weight and manage diabetes.