Takeaways
- Tribulus terrestris is an herb used in traditional medicine and sports nutrition
- It contains compounds that may influence hormone levels and physical performance
- Research on its effects is mixed, with some studies showing potential benefits
- Common uses include supporting libido, athletic performance, and heart health
- Proper dosage and cycling are important for maximizing potential benefits
- Side effects are generally mild but interactions with medications are possible
What is Tribulus Terrestris?
Tribulus terrestris is known by several common names, including puncture vine, caltrop, and goat’s head.[1] This plant thrives in warm climates across the globe.[2] It is characterized by its small yellow flowers and a spiky fruit.[3]
People have utilized tribulus in traditional medicine for many centuries.[4] It has a place in both Ayurvedic and Chinese herbal practices.[5] Today, tribulus is a common ingredient in dietary supplements.[6] Athletes and bodybuilders often use it in hopes of improving their performance.[7]
Historically, tribulus has been used to address various health concerns, such as supporting cardiovascular health, easing urinary problems, and increasing libido.[8] Current research examines these traditional uses, with scientists trying to understand how tribulus affects the body.
Active Compounds in Tribulus Terrestris
Tribulus terrestris contains several bioactive compounds which are believed to be responsible for its potential health effects. Key components include saponins, flavonoids, and alkaloids.[9]
Compound | Potential Effects |
---|---|
Saponins | May influence hormone levels |
Flavonoids | Antioxidant properties |
Alkaloids | Possible effects on the nervous system |
Tannins | Astringent properties |
Saponins, particularly protodioscin, are of great interest due to their potential impact on testosterone levels.[10] However, research on this topic has shown varied results, with some studies showing an increase and others reporting no change.[11]
Flavonoids found in tribulus function as antioxidants, which help protect cells from damage, potentially contributing to its health benefits.[12] Alkaloids may have an effect on the nervous system, but more research is needed to fully understand this.[13]
The compounds within tribulus interact in complex ways, meaning the overall effect of the plant can vary. Factors like which part of the plant is used and how it is prepared influence its effects.
Potential Benefits of Tribulus Terrestris
Athletic Performance
Many athletes use tribulus to try and improve their performance, hoping it will increase strength and muscle mass.[14] Whether or not it works is still under debate, with studies showing conflicting evidence.
Some studies suggest that tribulus might be helpful for athletic performance. For example, one study showed improved muscle strength in male boxers, and another found better sprint performance in rugby players.[15] However, other studies have not found similar results.
There are several theories about how tribulus might affect athletic performance, including increasing hormone levels, improving blood flow, and reducing fatigue.[16] More research is necessary to confirm these effects.
- Increasing testosterone levels
- Improving blood flow to muscles
- Reducing exercise-related stress
Remember that more research is needed to confirm the performance effects of tribulus. If you’re an athlete, consult with a sports nutritionist before incorporating this supplement into your routine.
Libido and Sexual Function
Tribulus is often considered a natural aphrodisiac, and many individuals use it to boost their sex drive.[17] Some research seems to support this traditional use, but more investigation is needed.
One study in women showed that tribulus improved sexual desire. Additionally, another study indicated that it helped men with erectile dysfunction.[18] These potential effects might stem from increased testosterone levels or improved blood flow.
Research on tribulus and sexual function is not in full agreement. Some studies have found no changes in sexual function after using tribulus.[19] As with most herbal remedies, individuals may respond differently to tribulus.
Cardiovascular Health
Your cardiovascular health may potentially benefit from tribulus. Some studies suggest that it may have positive impacts on the heart and blood vessels.[20]
Tribulus may play a role in managing cholesterol levels. Research has shown that it lowered total and LDL cholesterol in women.[21] It might also help regulate blood pressure. Studies suggest tribulus can relax blood vessels, which could potentially lower blood pressure.[22]
These potential effects of tribulus could be beneficial for overall heart health. However, more extensive research, involving a larger number of participants, is required to confirm these benefits.
Blood Sugar Regulation
If you are monitoring your blood sugar levels, tribulus might be worth considering. Some research indicates that it may assist in glucose management.
A study on diabetic rats indicated that tribulus lowered blood sugar levels.[23] This appeared to be due to increased insulin release and sensitivity. Similarly, a study in women with type 2 diabetes had comparable results.[24]
While the results of these studies are promising, remember that tribulus is not a substitute for diabetes medication. It’s important to consult your doctor before starting any new supplement for blood sugar management.
Recommended Dosage
Finding the right dosage of tribulus is essential. An insufficient amount may not be effective, while too much could elevate the risk of side effects.
General dosage guides for tribulus vary between 250 and 1500mg per day.[25] However, an ideal dose may vary based on factors such as age, weight, and overall health.
Purpose | Dosage Range |
---|---|
General health | 250-750 mg per day |
Athletic performance | 500-1500 mg per day |
Libido support | 750-1500 mg per day |
The suggested dosage ranges for tribulus are informed by common usage and clinical studies. However, the optimal dose will vary from person to person, depending on factors like their age, weight, and general health.
Most studies use daily doses of tribulus between 250-1500 mg, often divided into 2-3 doses throughout the day.[26] Some find taking tribulus with meals can help to reduce stomach discomfort.
Remember that more is not always better. Higher doses of tribulus do not necessarily lead to better results. They might instead increase the likelihood of experiencing side effects.
Forms and Preparations
Tribulus is available in several different forms, each with unique advantages and disadvantages. Common forms include capsules, tablets, powders, liquid extracts, and whole herb preparations.
- Capsules or tablets
- Powders
- Liquid extracts
- Whole herb (dried)
Capsules and tablets are a convenient way to use tribulus, making it easy to control your dosage. Powders provide more flexibility in adjusting the dose, but they can have a strong taste.
Liquid extracts tend to absorb quickly and are a good option if you dislike taking pills. Whole herb preparations, typically used for making tea, are less common.
The form of tribulus you choose can affect how well your body absorbs the active compounds. Standardized extracts often offer more consistent results, as they contain a specific amount of the active compounds, usually saponins.[27]
When choosing a tribulus product, quality is very important. Reputable brands will provide information about how they source their materials and what testing they do on their products.
Timing and Cycling
The timing of when you take tribulus may influence its benefits. Many users follow particular timing and cycling patterns. A common approach is to take tribulus for a set period, followed by a break.[28]
- Start with a lower dose to assess tolerance
- Take tribulus 30-60 minutes before meals
- Use for 4-8 weeks
- Take a 1-2 week break
- Repeat the cycle if desired
This cycling method is intended to prevent the body from building a tolerance to tribulus and to give the body a break from the supplement. Some users report better results when using tribulus in cycles.
For athletes seeking performance improvements, timing around workouts is often recommended. Some take tribulus before exercise while others prefer taking it afterwards. Experimenting may be necessary to find what timing works best.
If you are using tribulus to improve your libido, taking it 1-2 hours before sexual activity may be helpful, although daily use is more common for this purpose.
Remember that these timing guidelines are general suggestions. The ideal timing for you may be different. Pay attention to how your body responds and adjust your timing as needed.
Potential Side Effects
Tribulus is generally considered well-tolerated, but some people may experience side effects, like with any supplement. Most of the side effects are mild and only last for a short time.
Common side effects of tribulus include stomach upset, diarrhea, nausea, and constipation.[29]
- Stomach upset
- Nausea
- Headache
- Insomnia
These side effects often get better as your body adjusts to the supplement. Taking tribulus with food can help to minimize stomach problems.
In rare instances, more serious side effects may occur. These might include increased heart rate, restlessness, or difficulty sleeping.[30]
- Increased heart rate
- Dizziness
- Anxiety
If you experience any side effects that are severe or that persist, it is best to stop taking tribulus and talk to a healthcare provider.
Some animal studies suggest high doses of tribulus may affect the liver or kidneys. More research is needed to determine if these effects are relevant to humans.[31]
Pregnant and breastfeeding women should avoid taking tribulus. There is not enough safety data to support the use of tribulus in these groups.[32]
Interactions and Precautions
Tribulus may interact with certain medications and health conditions, so it’s important to be aware of these potential interactions.[33]
If you are taking diabetes medication, exercise caution when considering tribulus. Tribulus might lower blood sugar levels, potentially leading to hypoglycemia when combined with diabetes drugs.[34]
Tribulus may also interact with blood pressure medications. It could amplify their effects, potentially leading to low blood pressure.
Some sources suggest that tribulus might increase the risk of bleeding.[35] If you are taking blood thinners or have a bleeding disorder, consult your doctor before using tribulus.
Some conditions that warrant extra caution when using tribulus include diabetes, low blood pressure, bleeding disorders, liver disease, and kidney disease.
- Prostate problems
- Hormone-sensitive cancers
- Pregnancy and breastfeeding
- Scheduled surgery
Always inform your healthcare provider about any supplements you are taking. This helps to prevent possible interactions and ensures your safety.
Quality and Sourcing
Selecting a high-quality tribulus supplement is essential, as the supplement industry is not tightly regulated. Product quality can vary significantly as a result.
When choosing a tribulus product, look for standardized extracts, third-party testing, and reputable brands.
- Look for standardized extracts
- Check for third-party testing
- Research the brand’s reputation
- Read customer reviews
- Verify the ingredient list
Standardized extracts ensure a consistent amount of the active compounds, which may lead to more reliable results. Third-party testing validates the product’s purity and potency.
Reputable brands are transparent about where they source their ingredients and how their products are manufactured. They should offer clear information about their products.
Customer reviews can provide some insight into the effectiveness of a product, but it is important to remember that individual experiences can differ greatly.
Always check the ingredient list. Some products may combine tribulus with other herbs or supplements. Make sure that you are comfortable with all the ingredients in the product.
Legal Status and Regulations
Tribulus terrestris is legal in most countries. In the United States, it is sold as a dietary supplement and is regulated by the FDA under the Dietary Supplement Health and Education Act (DSHEA).
According to DSHEA, manufacturers are responsible for ensuring the safety of their products and that the marketing claims they make are truthful and not misleading.[36]
In some countries, the regulation of tribulus is stricter. In Germany, for instance, it is considered a prescription drug.[37] It is always wise to check local laws when traveling with tribulus supplements.
Sports organizations have different policies regarding tribulus. Some allow its use, while others prohibit it.[38] If you are a competitive athlete, be sure to check with your governing body before using tribulus.
Legal status does not ensure safety or effectiveness. It is always best to speak to a healthcare provider before beginning any new supplement regimen.
Frequently Asked Questions
These are some common questions regarding tribulus. It’s essential to keep in mind that individual responses to tribulus may vary, and what works for one person may not be effective for another. If you have any specific health concerns, it’s always best to consult with a healthcare provider. They can provide personalized advice tailored to your unique needs and medical history.Is Tribulus terrestris safe for long-term use?
Can women take Tribulus terrestris?
Does Tribulus terrestris increase testosterone?
How long does it take for Tribulus terrestris to work?
Can Tribulus terrestris help with weight loss?
Is Tribulus terrestris banned in sports?
Conclusion
Tribulus terrestris has potential benefits for various aspects of health. This herb has a wide range of potential uses, from supporting athletic performance to enhancing libido.
Research on tribulus is ongoing. While some studies show promising results, others are inconclusive. The varied findings emphasize that more research is needed.
If you are considering using tribulus, start with a low dose. Pay attention to how your body responds and remember to cycle your use and take breaks.
Quality is very important when choosing a tribulus supplement. Look for reputable brands and standardized extracts to ensure you are getting a consistent product.
As with any supplement, tribulus is not a magical solution. It works best when it is part of a healthy lifestyle. For the best results, combine tribulus with a balanced diet and regular exercise.
Always consult a healthcare provider before starting any new supplement regimen, especially if you have existing health conditions or are taking medications.
Tribulus terrestris has been used in traditional medicine for centuries. Modern research continues to examine its potential benefits, and this ongoing research should help us better understand how to use this ancient herb today.
The citations provided offer scientific support for much of the claims and information presented in this article. They include a variety of clinical studies, reviews, and case reports which examine different aspects of Tribulus terrestris supplementation.
It’s important to remember that herbal medicine research is ongoing and that, while these studies offer valuable information, new research may provide additional information, or possibly challenge existing findings. Always seek advice from healthcare professionals, and stay updated with the latest research before considering supplement use.
These names reflect the plant’s appearance and its sharp, spiky fruit.
Source: “Phytopharmacological overview of Tribulus terrestris” https://pubmed.ncbi.nlm.nih.gov/24600195/
It’s adaptable to a variety of warm climate conditions and can be found in many parts of the world.
Source: “Phytopharmacological overview of Tribulus terrestris” https://pubmed.ncbi.nlm.nih.gov/24600195/
The flowers are small and yellow, and the fruit is a hard, spiky bur.
Source: “Phytopharmacological overview of Tribulus terrestris” https://pubmed.ncbi.nlm.nih.gov/24600195/
It has been used in Ayurveda, Traditional Chinese Medicine, and other traditional practices for a variety of purposes.
Source: “Phytopharmacological overview of Tribulus terrestris” https://pubmed.ncbi.nlm.nih.gov/24600195/
It has been used for a wide range of applications within these systems.
Source: “Phytopharmacological overview of Tribulus terrestris” https://pubmed.ncbi.nlm.nih.gov/24600195/
It’s marketed for a variety of purposes, including athletic performance enhancement and libido support.
Source: “Phytopharmacological overview of Tribulus terrestris” https://pubmed.ncbi.nlm.nih.gov/24600195/
Despite limited evidence, its popularity stems from the belief it can enhance muscle strength and power.
Source: “The effect of five weeks of Tribulus terrestris supplementation on muscle strength and body composition during preseason training in elite rugby league players” https://pubmed.ncbi.nlm.nih.gov/17530942/
These traditional applications have prompted modern research into these effects, but findings are still mixed
Source: “Phytopharmacological overview of Tribulus terrestris” https://pubmed.ncbi.nlm.nih.gov/24600195/
These compounds are thought to contribute to the various pharmacological effects observed with Tribulus use.
Source: “Phytopharmacological overview of Tribulus terrestris” https://pubmed.ncbi.nlm.nih.gov/24600195/
While studies show some effects, more research is needed to understand its true potential
Source: “The effect of five weeks of Tribulus terrestris supplementation on muscle strength and body composition during preseason training in elite rugby league players” https://pubmed.ncbi.nlm.nih.gov/17530942/
Some studies suggest a slight increase in testosterone, while other studies report no significant change.
Source: “Pilot Study on the Effect of Botanical Medicine (Tribulus terrestris) on Serum Testosterone Level and Erectile Function in Aging Males With Partial Androgen Deficiency (PADAM)” https://pubmed.ncbi.nlm.nih.gov/25849625/
These antioxidants may protect cells from damage caused by free radicals.
Source: “Phytopharmacological overview of Tribulus terrestris” https://pubmed.ncbi.nlm.nih.gov/24600195/
The mechanisms and extent of these effects on the nervous system are not fully understood.
Source: “Phytopharmacological overview of Tribulus terrestris” https://pubmed.ncbi.nlm.nih.gov/24600195/
Despite conflicting scientific evidence, the belief in these performance benefits drives its use by some athletes.
Source: “The influence of the Tribulus terrestris extract on the parameters of the functional preparedness and athletes’ organism homeostasis” https://pubmed.ncbi.nlm.nih.gov/20095389/
Studies have reported increased muscle strength in boxers and improved sprint performance in rugby players, but results vary between studies.
Source: “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” https://pubmed.ncbi.nlm.nih.gov/30356644/
These proposed mechanisms are not fully understood, and further research is needed.
Source: “The influence of the Tribulus terrestris extract on the parameters of the functional preparedness and athletes’ organism homeostasis” https://pubmed.ncbi.nlm.nih.gov/20095389/
Traditional use and some modern studies suggest it may improve libido in some people, but further research is needed to confirm these effects
Source: “Tribulus terrestris for treatment of sexual dysfunction in women: randomized double-blind placebo – controlled study” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4045980/
These findings are promising, but it’s important to note that other studies have not found the same results.
Source: “Evaluation of the efficacy and safety of Tribulus terrestris in male sexual dysfunction-A prospective, randomized, double-blind, placebo-controlled clinical trial” https://pubmed.ncbi.nlm.nih.gov/28364864/
Inconsistencies across studies highlight the need for further and more extensive research
Source: “Pilot Study on the Effect of Botanical Medicine (Tribulus terrestris) on Serum Testosterone Level and Erectile Function in Aging Males With Partial Androgen Deficiency (PADAM)” https://pubmed.ncbi.nlm.nih.gov/25849625/
These benefits could include effects on cholesterol and blood pressure. However, more extensive research involving a larger number of participants is required to confirm these benefits.
Source: “Antihypertensive and vasodilator effects of methanolic and aqueous extracts of Tribulus terrestris in rats” https://pubmed.ncbi.nlm.nih.gov/16289603/
These results show a potential benefit, but more research is needed to validate these results across broader populations.
Source: “Efficacy of the Hydroalcoholic Extract of Tribulus terrestris on the Serum Glucose and Lipid Profile of Women With Diabetes Mellitus: A Double-Blind Randomized Placebo-Controlled Clinical Trial” https://pubmed.ncbi.nlm.nih.gov/27255456/
This effect could be beneficial in lowering blood pressure, however, further research is required to confirm these potential effects.
Source: “Antihypertensive and vasodilator effects of methanolic and aqueous extracts of Tribulus terrestris in rats” https://pubmed.ncbi.nlm.nih.gov/16289603/
This effect may be due to increased insulin release and sensitivity, but it’s important to note results in animal studies do not always translate to humans.
Source: “Promising phytopharmacology, nutritional potential, health benefits, and traditional usage of Tribulus terrestris L. herb” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10875386/
These results are promising, but tribulus is not a replacement for diabetes medication.
Source: “Efficacy of the Hydroalcoholic Extract of Tribulus terrestris on the Serum Glucose and Lipid Profile of Women With Diabetes Mellitus: A Double-Blind Randomized Placebo-Controlled Clinical Trial” https://pubmed.ncbi.nlm.nih.gov/27255456/
Dosage may need to be adjusted based on individual needs and tolerance levels
Source: “Phytopharmacological overview of Tribulus terrestris” https://pubmed.ncbi.nlm.nih.gov/24600195/
It is based on studies and typical supplementation recommendations.
Source: “Phytopharmacological overview of Tribulus terrestris” https://pubmed.ncbi.nlm.nih.gov/24600195/
This leads to more reliable effects and more consistent outcomes.
Source: “Phytopharmacological overview of Tribulus terrestris” https://pubmed.ncbi.nlm.nih.gov/24600195/
It aims to prevent the body from building tolerance and maximizes effects.
Source: “Phytopharmacological overview of Tribulus terrestris” https://pubmed.ncbi.nlm.nih.gov/24600195/
These side effects are generally mild and temporary.
Source: “Phytopharmacological overview of Tribulus terrestris” https://pubmed.ncbi.nlm.nih.gov/24600195/
It is important to discontinue use if serious side effects occur.
Source: “Tribulus terrestris-induced severe nephrotoxicity in a young healthy male” https://pubmed.ncbi.nlm.nih.gov/20667992/
More research is needed to assess the relevance of these concerns for humans.
Source: “Phytopharmacological overview of Tribulus terrestris” https://pubmed.ncbi.nlm.nih.gov/24600195/
Safety during pregnancy and breastfeeding has not been established.
Source: “Phytopharmacological overview of Tribulus terrestris” https://pubmed.ncbi.nlm.nih.gov/24600195/
These interactions can be serious and need careful consideration
Source: “Phytopharmacological overview of Tribulus terrestris” https://pubmed.ncbi.nlm.nih.gov/24600195/
This can cause hypoglycemia and needs careful monitoring.
Source: “Promising phytopharmacology, nutritional potential, health benefits, and traditional usage of Tribulus terrestris L. herb” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10875386/
Caution should be taken when taking blood thinners or other anticoagulants.
Source: “Phytopharmacological overview of Tribulus terrestris” https://pubmed.ncbi.nlm.nih.gov/24600195/
The DSHEA places this responsibility on supplement manufacturers, rather than the FDA.
In some locations, such as Germany, it has a stricter regulatory classification.
It’s important to check with the governing body before using tribulus if you are a competitive athlete.
While short-term use is generally well-tolerated, more research is needed on the long-term safety.
Source: “Phytopharmacological overview of Tribulus terrestris” https://pubmed.ncbi.nlm.nih.gov/24600195/
These studies show a potential benefit, but further research is needed to confirm these effects
Source: “Tribulus terrestris for treatment of sexual dysfunction in women: randomized double-blind placebo – controlled study” https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4045980/
The effects of Tribulus on testosterone levels appears to be inconsistent between studies.
Source: “Pilot Study on the Effect of Botanical Medicine (Tribulus terrestris) on Serum Testosterone Level and Erectile Function in Aging Males With Partial Androgen Deficiency (PADAM)” https://pubmed.ncbi.nlm.nih.gov/25849625/
Consistency is often required to achieve results, and this may take a few weeks.
It is not considered a direct weight loss tool.
Source: “The influence of the Tribulus terrestris extract on the parameters of the functional preparedness and athletes’ organism homeostasis” https://pubmed.ncbi.nlm.nih.gov/20095389/
However, some products containing tribulus may include banned substances so athletes need to be cautious.