Tribulus
Also known as: Tribulus terrestris, Puncture vine, Goat’s head, Caltrop, Gokshura
Overview
Tribulus terrestris is a plant native to warm temperate and tropical regions, belonging to the Zygophyllaceae family. It has a long history of use in traditional medicine for its purported diuretic, tonic, and aphrodisiac properties. The plant contains bioactive saponins, particularly protodioscin, which are believed to be responsible for its effects. Tribulus terrestris is commonly marketed as a supplement to enhance testosterone levels, improve sexual function, and boost athletic performance. However, the scientific evidence supporting these claims is mixed. Research on Tribulus terrestris is considered to be of moderate maturity, with several randomized controlled trials (RCTs) and systematic reviews available. However, the quality of evidence is generally low to moderate due to limitations in study design, sample sizes, and heterogeneity across studies. While some studies suggest potential benefits, particularly for sexual function in women, the overall evidence base remains inconclusive.
Benefits
The primary purported benefits of Tribulus terrestris include testosterone enhancement and improved sexual function. However, evidence for increasing serum testosterone in humans is limited, with animal studies showing some effect but human RCTs yielding inconsistent results. Some small RCTs have reported significant increases in sexual function scores in women after 1–3 months of supplementation, but the certainty of this evidence is very low. Evidence for improving erectile function in men is weak and inconsistent. Premenopausal and postmenopausal women may experience modest improvements in sexual function, but the effect sizes are generally small or non-significant in most human studies, and the clinical significance remains uncertain. Effects, if any, are typically observed after 1–3 months of supplementation.
How it works
Tribulus terrestris is thought to exert its effects through several mechanisms. Saponins, such as protodioscin, may stimulate the release of luteinizing hormone (LH), which could potentially increase testosterone levels, although this effect has not been consistently observed in humans. Additionally, Tribulus terrestris may enhance vascular function and blood flow by promoting nitric oxide release, which could contribute to its perceived aphrodisiac effects. The supplement primarily interacts with the endocrine and vascular systems. The absorption and bioavailability of Tribulus terrestris are not well-characterized, but saponins are likely absorbed in the gut. However, limited pharmacokinetic data are available.
Side effects
Tribulus terrestris is generally well-tolerated in short-term use. Common side effects, occurring in more than 5% of users, include mild gastrointestinal upset and headache. Uncommon side effects, affecting 1–5% of users, may include dizziness and sleep disturbances. Rare side effects, occurring in less than 1% of users, include allergic reactions and liver enzyme elevations (based on case reports). While no well-documented significant drug interactions exist, caution is advised when using Tribulus terrestris with anticoagulants and antihypertensives due to its potential vascular effects. It is contraindicated during pregnancy and lactation due to a lack of safety data. Individuals with hormone-sensitive conditions or liver disease should use Tribulus terrestris with caution.
Dosage
The minimum effective dose of Tribulus terrestris is not well established. Most studies use 250–750 mg/day of a standardized extract, typically containing 40–60% saponins. An optimal dosage range is considered to be 250–750 mg/day, divided into 1–2 doses. The maximum safe dose has not been established, and long-term safety data are lacking. It is typically taken with meals to reduce gastrointestinal discomfort. Standardized extracts are preferred for consistency. Absorption may be improved when taken with food. No specific cofactors are required for its use.
FAQs
What results can I expect from taking Tribulus terrestris?
You might see modest improvements in sexual function, especially if you are a woman. However, the evidence is not strong for men, and it's unlikely to significantly boost testosterone levels.
Is Tribulus terrestris safe to use?
It's generally safe for short-term use. Watch out for possible gastrointestinal issues or allergic reactions. If you experience any adverse effects, discontinue use.
When and how should I take Tribulus terrestris?
Take it with meals to minimize potential side effects like stomach upset. Follow the dosage instructions on the product label, typically 250-750mg daily.
Will Tribulus terrestris significantly increase my testosterone?
Despite marketing claims, the evidence does not support the idea that Tribulus terrestris significantly increases testosterone levels in humans. Other supplements may be more effective for this purpose.
Research Sources
- https://pubmed.ncbi.nlm.nih.gov/24559105/ – This systematic review examined RCTs and animal studies, finding no consistent evidence for increased testosterone in humans, although animal studies showed some effect. The authors concluded that marketing claims are often unsubstantiated due to heterogeneity in study design, dosage, and duration.
- https://pubmed.ncbi.nlm.nih.gov/40219032/ – This systematic review in men found low level of evidence for improving erectile function. The authors noted inconsistent results and small sample sizes across the included studies, leading to a low to moderate quality assessment.
- https://www.scielo.br/j/rbgo/a/j9q637hwJbhZDWPb8syg83w/ – This systematic review of RCTs in women (n=279) found a significant increase in sexual function scores after 1–3 months, with no serious adverse events reported. However, the authors cautioned that the evidence is of very low certainty due to small sample sizes and clinical heterogeneity.
- https://www.mdpi.com/2072-6643/17/7/1275 – This study investigates the effects of Tribulus terrestris on various health aspects. While it may offer some benefits, the evidence is not conclusive, and further research is needed to confirm its efficacy and safety.
- https://osf.io/stavb/ – This resource provides additional information and data related to Tribulus terrestris research. It offers insights into study designs, methodologies, and outcomes, contributing to a better understanding of the supplement's effects.
