Fenugreek vs Tribulus – Which Works Best?

Written by Ben Bunting: BA, PGCert. (Sport & Exercise Nutrition) // British Army Physical Training Instructor // S&C Coach.


There are many conflicting opinions about which herbs work best to boost testosterone. Fenugreek, and Tribulus are two herbs you may have seen while searching for your next booster. Which one is the best? Fenugreek and Tribulus are at war. 

You can boost your hormonal levels by consuming natural plant-based foods. This will help you to become more lean, stronger, and healthier. 

It can be difficult to make a decision when there is so much testosterone-boosting information available and so many options. 

We can help. 

Here's a breakdown of the science. If you are wondering if Fenugreek and Tribulus will work, you have come to the right place.

Fenugreek vs Tribulus

The key to a healthy and active male is testosterone boosters

All men will eventually experience a decrease in testosterone, the main steroid hormone. 

According to medical statistics, hormone levels tend to drop at about age 30. This is at a rate between 1-2% each year. 

By the time you turn 45, you have a 40% probability of being clinically hypogonadized (a condition known as hypogonadism). 

Low T is a disease that affects more men than ever before.

As a young man, you may have been active in sports. You might have been lean, fit, and healthy during your college years. 

As your family and work priorities changed, you had less time to yourself. Stress, unhealthy food and little physical activity slowly took over your active lifestyle. 

This has an immediate and drastic impact on the testosterone levels. 

Why is low testosterone a problem? 

Sexual drive, stamina and libido are all affected by this condition.

  • Risk of cardiovascular disease, metabolic illnesses and premature death
  • Loss of muscle and bone strength and increased belly fat
  • Fitness and endurance reduced
  • Risk of depression, low mood and anxiety increases
  • You lose confidence in yourself

According to research, active men with a healthy life style and diet are more likely to be successful. 

You can enjoy the high levels of testosterone if you live a healthy lifestyle. 

This means that you will have more muscle and less fat. It also means having more sexual pleasure. Your assertive personality will remain and you'll lead a full life of strength, vigor and vitality. 

There are natural boosters that boost testosterone by using specialized nutrients. These supplements amplify testosterone receptors in the brain to force your body out of its temporary sleep and back into action. 

These are not harsh, intravenous treatments that flood the body with dangerous, synthetic hormones. They use nutrition as a way to safely and naturally increase testosterone without any side effects. 

Men are increasingly using testosterone boosters for their own health. Men of all levels, from elite athletes to those who want a little extra. 

The right ingredients are essential for good testosterone boosters. 

From premium ingredients that boost test scores, such as D-aspartic and vitamin D3, to nutrients for recovery optimization, like ashwagandha. 

You may have heard of the use of tribulus and fenugreek in testosterone supplements. You want to know which of these two is the best. 

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Which is better - the fenugreek, or the tribulus?

You may not know which ingredient is the best for you if you don't understand the different testosterone-boosting ingredients. 

Before you decide, it's worth looking at the results of research. 


Fenugreek has been shown to increase testosterone levels in clinical studies

Fenugreek has a distinctive taste and smell. Fenugreek is a popular spice in Asian cooking, but you won't find it much in your food unless you consume a lot Indian cuisine. 

It helps improve the health of your gut by improving digestion. Also, it regulates the insulin levels which are important to reduce sugar cravings as well as maintain a lean body. 

Fenugreek is a proven remedy for erectile disorder in men. Fenugreek also directly affects testosterone levels, by blocking a SHBG protein that would otherwise eat up the testosterone and render it useless [1]. 

In other studies, testosterone boosters that contain fenugreek have been shown to increase libido and arousal, as well as quality of life. Higher doses can also improve strength, energy, and mood. 

Fenugreek's bioavailability is increased when it is combined with other nutrients, such as zinc and magnesium. 

You'll find fenugreek, magnesium and zinc as well as other hormone optimizing ingredients in our powerful testosterone-boosting male supplement complex Military Muscle.

So, does Fenugreek increase testosterone? Yes. By decreasing inhibitory SHBG proteins. 

Research profile for clinical research: Strong. Both athletes and the general population have been tested. 

Optimal dosage: 500-600mg per day. 

Safe: Yes. Fenugreek shows no adverse reactions, even at 3 g per day.


There is no clear link between tribulus and an increase in testosterone levels or strength

In the 70s, weightlifters in Bulgaria became accustomed to a nutritional supplement called tribulus Terrestris. The spiky extract of the plant was thought to improve performance after these weightlifters won numerous medals. 

It's unlikely that this was the only "nutrient" these athletes were using at the time. 

Tribulus is rich in steroidal Saponins, a natural glycoside. This compound is believed to be responsible for the testosterone increase found among these athletes. 

However, there is very little research done on the relationship between tribulus Terrestris (T.T.) and testosterone. 

The few studies published so far have shown poor results. 

One research study showed that tribulus did not increase strength or muscle mass in athletes when compared with a placebo [3]. 

Another study found that even after 5 weeks, tribulus supplements did not affect testosterone or athletic markers in elite level athletes [4]. 

You should also be aware that steroidal saponins can have a variety of unwanted side effects. 

  • Kidney Damage and Toxicology
  • Sleep loss
  • Nausea, bloating, stomach cramps, vomiting, diarrhea
  • It can worsen symptoms of an enlarged prostrate
  • Skin becomes more sensitive to sun

Summary: Tribulus

No evidence exists to date to suggest that testosterone or strength, and muscle mass are boosted. 

Research profile in clinical research: poor. Both athletes and the general public were tested with no benefits. 

The optimal dosage is 450mg. This dose may slightly increase libido. 

Safe: No. There have been a number of adverse effects reported. 

Fenugreek Vs Tribulus - The Winner

It's the nutrients that make up your test booster which are responsible for boosting hormone levels. 

According to the latest research, there is only one winner when it comes to the fight between fenugreek versus tribulus. 


This increases libido while slowing down the inhibiting enzyme activity. You'll notice the effects immediately if you use it as part of a supplement to boost testosterone. 

Fenugreek is the clear winner of the fenugreek vs tribulus fight.

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  1. Wilborn, C et al. Effects of a purported aromatase and 5a-reductase inhibitor on hormone profiles in college-age men. Int J Sport Nutr Exerc Metab. 2010; 20(6):457-6
  2. Steels, E et al. Physiological aspects of male libido enhanced by standardized Trigonella foenum-graecum extract and mineral formulation. Phytother Res. 2011; 25(9): 1294-300
  3. Rogerson, S et al. The effect of five weeks of Tribulus terrestris supplement ation on muscle strength and body compositino training in elite rugby leauge players. J Strength Cond Res. 2007 May; 21(2): 348-53
  4. Antonio, J et al. The effects of Tribulus terrestris on body composition and exercise performance in resistance-trained males. Int J Sport Nutr Exerc Metab. 2000 Jun;10(2):208-15
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