Fenugreek Improves Uptake Of Creatine

Blog Entry #90

By Admin – Steroidal.com

Fenugreek and creatine are nothing new to the supplement industry but are some of the most popular products sold. Fenugreek is often an ingredient in testosterone boosting products which has been shown to have an anti-estrogenic effect, and creatine is probably the most studied over the counter supplement in history, which has been proven to increase muscle mass, strength and endurance.

More recently, creatine has undergone enhancements in its delivery method. Back in 1996 it was concluded that insulin plays a crucial role in the uptake of creatine in skeletal muscle and that simple carbohydrates combined with creatine ingestion increased uptake [1, 2]. This is because glucose boosts insulin levels, which in turn activates transport proteins in muscle cells allowing them to absorb more glucose and creatine.

Then came creatine attached to different esters and compounds. Monohydrate is the most common and researched creatine form, which is sold by Creapure globally. Creatine ethyl ester, hydrocholoride, instantised, micronized and very recently, nitrate, have all hit the shelves with different opinions on efficiency. However, not much has been studied on creatine with herbal product ingredients, such as, fenugreek combined. After all, those taking creatine are often on testosterone boosting products, so is there a correlation or synergy between the two?

Today we’re going to look at a 2011 US study at the University of Mary Hardin-Baylor, which looked at whether creatine and fenugreek works just as well as creatine plus glucose [3].

Forty-seven male strength athletes ages between 19 and 21, were studies for eight weeks and split into three groups. A placebo group given only 70g glucose dissolved in water (PL), the second group got the same amount 70g of glucose with 5g creatine added (CRD), and finally, the third group got 3.5 g creatine in capsules and 900 mg fenugreek extract also in capsule form (CRF).

T1 = before the experiment started; T2 = after four weeks; T3 = after eight weeks. BP = bench press; LP = leg press.















The table above shows the CRF group achieved the same results as the CRD group, even when given a smaller total creatine dose. This progression lasted 8 weeks, but there was no increase in endurance between all three groups.

“This alternative creatine supplementation strategy may prove beneficial to certain populations concerned with the negative implications of consuming large quantities of simple carbohydrates”, the US researchers conclude.

Limitations are that this study was done by Indus Biotech who manufactures fenugreek powder. Other limitations are that the dosage of creatine was not consistent and there was no creatine alone group.


[1]. Am J Physiol. 1996 Nov; 271(5 Pt 1): E821-6

[2].  J Appl Physiol. 2000 Sep; 89(3): 1165-71

[3]. JSSM (2011) 10, 254-260