Tribulus

botanical
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Tribulus terrestris is a leafy plant native to the Mediterranean, Asia, Africa, and Australia, often identified by its spiny fruit. It has been a component of traditional systems like Ayurveda and Traditional Chinese Medicine for centuries. Today, it is frequently used in supplements aimed at supporting libido, sexual health, and athletic performance. Steroidal saponins, particularly protodioscin, are the primary active compounds in the herb. These are thought to interact with certain hormonal pathways, though the exact mechanisms are still being studied. While popular for performance and muscle support, direct evidence showing significant increases in testosterone or muscle gain in healthy individuals is inconsistent. Beyond sexual health and athletic use, the herb has traditional applications as a diuretic and for supporting urinary tract health. It is often included in formulations for general vitality, reflecting its historical use as a tonic botanical.

Natural sources
Mediterranean regionsParts of AsiaAfricaAustralia

Ingredient forms

No public comparison lists found.

Timing & Intake
AnytimeWith food
Tribulus is often taken in divided doses throughout the day. Taking it with meals can help minimize the risk of stomach upset.
Optimal Dosage
Minimum250 mg
Maximum1500 mg
Safety & Toxicity
4 safety notes
  • Not recommended for pregnant or breastfeeding women.
  • Individuals with hormone-sensitive conditions (e.g., prostate cancer, breast cancer) should avoid use due to potential hormonal effects.
  • People with kidney or liver disease should consult a healthcare professional before use.
  • Discontinue use and consult a doctor if severe side effects occur.
Goals
Testosterone Support
Testosterone Support
Impact
Moderate effect
Typical dose:750–1500 mg
Tribulus terrestris is a traditional herb often taken to support healthy hormonal balance, especially concerning testosterone. While studies on direct testosterone increase in healthy young men are mixed, it is consistently linked to improvements in libido, sexual function, and overall male vitality, which are often associated with optimal testosterone levels. It may act by increasing luteinizing hormone (LH) or affecting androgen receptors.

Study evidence

13 studies

Tribulus is not supported as a reliable testosterone booster, particularly for men whose levels are already normal. Some research reports increases in selected clinical populations, but the findings are inconsistent, and improvements in sexual function do not necessarily indicate higher testosterone.

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Fitness
Fitness
Impact
Lower effect
Typical dose:750–1500 mg
Due to its perceived effects on hormonal balance, Tribulus terrestris is frequently utilized by individuals aiming to enhance athletic performance, increase strength, and improve recovery post-exercise. While direct scientific evidence for significant improvements in muscle mass or sports performance in well-trained individuals is inconsistent, its traditional use suggests a role in supporting physical vitality that can contribute to overall fitness goals.

Study evidence

6 studies

Tribulus has not consistently improved strength, muscle mass, or overall exercise performance in controlled studies of men. Limited findings suggest possible effects on selected performance or recovery markers, but these do not establish reliable fitness benefits or a dependable testosterone-boosting effect.

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Energy
Energy
Typical dose:750–1500 mg
Users of Tribulus terrestris often report an increase in perceived energy levels and a reduction in general fatigue. This benefit is likely an indirect result of the herb's overall support for vitality, sexual health, and potentially improved mood or hormonal balance, rather than a direct stimulant effect. By supporting various physiological systems, it can contribute to a greater sense of vigor and stamina.

Study evidence

No published studies for this goal yet.

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Studies

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Sources

Up to five highest-ranked published examples per goal. Study counts and charts include all published studies for the connection.

  1. Efficacy of Tribulus Terrestris for the treatment of premenopausal women with hypoactive sexual desire disorder: a randomized double-blinded, placebo-controlled trial.
    Vale FBC; Zanolla Dias de Souza K; Rezende CR; Geber S · Gynecological endocrinology : the official journal of the International Society of Gynecological Endocrinology · 2018
    Randomized trial40 participantsTestosterone Support
  2. The Effects of 6 Weeks of Tribulus terrestris L. Supplementation on Body Composition, Hormonal Response, Perceived Exertion, and CrossFit® Performance: A Randomized, Single-Blind, Placebo-Controlled Study.
    Fernández-Lázaro D; Mielgo-Ayuso J; Del Valle Soto M; Adams DP; González-Bernal JJ; Seco-Calvo J · Nutrients · 2021
    Randomized trial30 participantsTestosterone SupportFitness
  3. Tribulus terrestris versus placebo in the treatment of erectile dysfunction and lower urinary tract symptoms in patients with late-onset hypogonadism: A placebo-controlled study.
    GamalEl Din SF; Abdel Salam MA; Mohamed MS; Ahmed AR; Motawaa AT; Saadeldin OA; Elnabarway RR · Urologia · 2019
    Randomized trial70 participantsTestosterone Support
  4. Efficacy of Tribulus terrestris for the treatment of hypoactive sexual desire disorder in postmenopausal women: a randomized, double-blinded, placebo-controlled trial.
    de Souza KZ; Vale FB; Geber S · Menopause (New York, N.Y.) · 2018
    Randomized trial45 participantsTestosterone Support
  5. Effect of oral administration of Tribulus terrestris extract on semen quality and body fat index of infertile men.
    Salgado RM; Marques-Silva MH; Gonçalves E; Mathias AC; Aguiar JG; Wolff P · Andrologia · 2018
    Single-arm trial65 participantsTestosterone Support
  6. The effect of five weeks of Tribulus terrestris supplementation on muscle strength and body composition during preseason training in elite rugby league players.
    Rogerson S; Riches CJ; Jennings C; Weatherby RP; Meir RA; Marshall-Gradisnik SM · Journal of strength and conditioning research · 2007
    Randomized trial22 participantsFitness
  7. The effects of Tribulus terrestris on body composition and exercise performance in resistance-trained males.
    Antonio J; Uelmen J; Rodriguez R; Earnest C · International journal of sport nutrition and exercise metabolism · 2000
    Randomized trial15 participantsFitness
  8. Insights into Supplements with Tribulus Terrestris used by Athletes.
    Pokrywka A; Obmiński Z; Malczewska-Lenczowska J; Fijałek Z; Turek-Lepa E; Grucza R · Journal of human kinetics · 2014
    Narrative reviewFitness
  9. Tribulus terrestris extracts alleviate muscle damage and promote anaerobic performance of trained male boxers and its mechanisms: Roles of androgen, IGF-1, and IGF binding protein-3.
    Ma Y; Guo Z; Wang X · Journal of sport and health science · 2024
    Non-randomized trial15 participantsFitness