Tribulus terrestris
Updated: 2025-10-07
🌿 In brief
Tribulus terrestris is a medicinal plant used in Ayurvedic and Traditional Chinese Medicine, long promoted for libido, male fertility, and physical performance.
Despite its popularity, controlled human studies show disappointing results on testosterone, with only a mild positive effect on libido and general well-being.
Large variations in extract quality make evaluation difficult.
🔬 What the evidence shows
| Area | Evidence level | Observed effects |
|---|---|---|
| Libido & vitality | Moderate | Mild improvement in sexual desire in some users |
| Testosterone & hormones | Low | No significant increase in healthy men |
| Male fertility | Low to moderate | Mixed results on sperm count and motility |
| Physical performance | Low | No meaningful effects on strength or body composition |
Overall: Moderate evidence for libido, weak evidence for testosterone
⚙️ Proposed mechanisms
- Protosaponins (e.g., protodioscin) may influence:
- LH stimulation (luteinizing hormone) → slight effect on free testosterone
- Vasodilation and libido via nitric oxide (NO) pathways
- Mild antioxidant activity
- Human effects remain inconsistent, likely due to extract variability.
💊 Dosage & forms
| Goal | Typical dose | Notes |
|---|---|---|
| Libido / vitality | 250–750 mg/day | Standardized extract ≥ 40% protosaponins |
| Male fertility | 500–1000 mg/day | Limited benefits; generally well tolerated |
| Typical duration | 4–12 weeks | Short-term studies; gradual effects possible |
💡 Tip: take with a meal containing some fat to improve absorption.
⚖️ Benefits vs limitations
| Benefits | Limitations |
|---|---|
| + Mild libido support | – No proven testosterone boost |
| + Generally well tolerated | – High risk of low-quality or adulterated products |
| + Long history of traditional use | – Inconsistent study outcomes |
| + Possible mild fertility support | – No demonstrated performance benefit |
🤝 Useful synergies
| Combination | Effect |
|---|---|
| Tribulus + Maca | Combined support for libido and well-being |
| Tribulus + Zinc + Vitamin D3 | General hormonal support |
| Tribulus + Tongkat Ali | Moderate vitality synergy (dose cautiously) |
| Tribulus + Ashwagandha | Better balance between stress and sexual vitality |
⚠️ Risks & interactions
- Consult a professional if you have hormonal or cardiovascular conditions, or during pregnancy/breastfeeding.
- Non-standardized products increase the risk of contamination or incorrect dosing.
- Possible side effects: nausea, diarrhea, agitation, insomnia, headache.
- Rare cases of toxic hepatitis reported with poorly tested supplements.
- May potentiate blood sugar–lowering or blood pressure medications.
- Potential interactions with hormone therapies.
✅ Quality selection tips
- Choose extracts standardized to ≥ 40–45% protosaponins.
- Verify botanical origin (India, Bulgaria, China) and COA (Certificate of Analysis).
- Avoid unverified “testosterone booster” blends or excessive dosing.
- Do not confuse with DHEA or prohormone products (often illegal).
📚 Sources
- NIH Office of Dietary Supplements
- Health Canada
- PubMed (PMID: 29451894)
- Examine.com — Tribulus terrestris
⚠️ Educational information. Always seek professional advice.