Updated Nov 1, 2024. Tribulus terrestris has been around for years and continues to be one of the most popular natural testosterone boosters out there. It's in MANY dietary supplements. So, does it build muscle or boost testosterone levels – or is it a scam? Does it have any side effects? In this review, you will learn the results of the clinical studies on this herbal ingredient. Is it safe? Let's see what the research says.
What Is Tribulus Terrestris?
Tribulus (also called puncture vine), is a plant that is found throughout the world. The term puncture vine stems from rumors that the plant’s thorns are able to puncture bicycle tires. The word Tribulus is Latin for “to tear”, another reference to the plant's ability to do damage.
Trivia: the name refers to a medieval weapon called a caltrop that was thrown on the grown during warfare to stop enemy horses from advancing. The caltrop was the forerunner of tire spikes, used by law enforcement agencies around the world to puncture car tires.
Tribulus Testosterone Clinical Studies
The theory behind this herb is it's supposed to elevate luteinizing hormone (LH), which in turn sends instructions to the testes causing them to make testosterone. More LH means more testosterone is made. And, as most know, higher testosterone levels might mean more muscle growth, energy, better erections etc.
Tribulus Research Video
Here's a quick video I made to summarize some of the studies below
In theory, it all sounds plausible but is it true? Let's look at some of the clinical studies.
Study 1
In one study, researchers tested the herb in 24 elite rugby players. The players were split into 2 groups. One group got a placebo, while the other received 450 mg of Tribulus Terrestris. All subjects performed the same weight-lifting exercise program, and the study lasted five weeks.
Results
- No change in muscle mass or strength
- No decrease in body fat
- No change in testosterone levels
- No change in the testosterone to estrogen ratio (TE Ratio)
Study 2
Prior to this, other researchers gave either Tribulus -or a placebo – to 15 healthy weight lifters (18 – 35 years of age). The amount used in this study was 3.21 mg per kilogram of body weight.
How much is that?: A kilogram is 2.2 pounds. So, if you weighted 180 pounds, this equals 82 kilograms. For an 82 kg person, the amount would be 82 x 3.21 mg = 263 mg of the herb.
All subjects performed the same weightlifting program 3 days per week
Results
- Tribulus did not promote any significant changes in body weight, and it did not reduce body fat.
- Both groups – the placebo group and the Tribulus group – improved strength and endurance.
- Those getting the placebo showed MORE muscle endurance (that's weird!)
Those taking the placebo could do more repetitions on the bench press and leg press than did those who received the supplement. Those taking Tribulus did improve their muscle endurance -but only on the leg press- and the improvement was less than those who got the placebo. This study did not measure testosterone levels.
Study 3
This investigation involved a supplement called Andro 6. This supplement contains many ingredients in addition to the 750 mg of Tribulus. The men took either a placebo or Andro 6 for 8 weeks. All worked out three days per week.
Results
- The Andro 6 supplement did not raise testosterone levels or make people stronger.
- Androstenedione, however, was elevated after Andro 6 supplementation.
This study did not specifically say that Tribulus didn't work. Rather, it found that the supplement Andro 6 didn't work.
Andro 6 contained several ingredients (Saw palmetto, DHEA, androsteinedione etc.) in addition to tribulus. In theory it could be possible that the other ingredients in Andro 6 suppressed tribulus, but that is pure speculation.
Study 4
In this interesting investigation, researchers looked not only at testosterone levels but also at sperm quality. This may help couples trying to get pregnant. Researchers involved 30 men with unknown fertility problems who were randomly given either a placebo or 750 mg a day of Tribulus Terrestris for 3 months.
Results
- No change in total testosterone, free testosterone, or luteinizing hormone.
- Tribulus did not produce any benefits to sperm concentration or sperm mobility.
Tribulus /Testosterone Research Summary
Here's a quick rundown of human studies.
| Study | Subjects | Amount of Tribulus Used | Results |
|---|---|---|---|
| The effect of five weeks of Tribulus terrestris supplementation on muscle strength and body composition during preseason training in elite rugby league players | 24 rugby players | 450 mg/day for 5 wks | no change in strength or testosterone or body fat |
| The effects of Tribulus terrestris on body composition and exercise performance in resistance-trained males | 15 weight lifters | 3.21 mg/kg of body weight for 8 weeks | no change in body weight or fat loss. no better strength improvements over placebo. |
| Effects of anabolic precursors on serum testosterone concentrations and adaptations to resistance training in young men | 20 young men | 750 mg (contained in Andro 6 supplement) | No change in testosterone or strength vs placebo |
| Prospective Analysis on the Effect of Botanical Medicine (Tribulus terrestris) on Serum Testosterone Level and Semen Parameters in Males with Unexplained Infertility | 30 men with unknown fertility issues. | 750 mg for 3 months | No change in total testosterone, free testosterone, luteinizing hormone or sperm motility |
Can Tribulus Help Women?
Study 1
What about women who take this herb? Can it help them? In a small study, researchers gave the herb to 2 women (yes, just two women) for two days to see what would happen. The women took 1500 mg per day.
Results
- Tribulus did not alter testosterone, luteinizing hormone, DHEA or testosterone.
Study 2
Researchers gave 7.5 mg of Tribulus -or a placebo – to 60 women with low sex drive for a month. The amount used was 7.5 mg per day.
Results
Women filled out before and after questions and said the herbal ingredient helped them. The researchers, unfortunately, did not measure any hormones.
Study 3
This 3-month investigation involved 40 premenopausal women who were given either a placebo or 750 mg of Tribulus Terrestris. Women filled out questionnaires of sexual functioning and they also measured testosterone levels too.
Results
- Both the Tribulus and placebo groups scored similarly to each other on sexual functioning questionnaires.
- Tribulus did not raise total testosterone
- Tribulus did raise free testosterone and serum testosterone
An issue with this study was that 24 of the 40 women were excluded from the study results. That's over a 50% dropout rate. This may have played a role in the outcomes.
Tribulus And Libido
Does Tribulus improve erections or help men have better sex? Given the reputation this herb has for raising testosterone, it's natural it would be used in male enhancement supplements, too. So, does it work?
Study 1
Researchers gave 750 mg of Tribulus per day to 30 men complaining of having issues associated with low T and ED. The study lasted 3 months.
Results
- Tribulus significantly raised total and free testosterone but not the Luteinizing hormone.
- Men also reported -that they had better erections.
This study had no placebo group. Since Tribulus is rumored to raise Luteinizing hormone, it's odd the study did not show this, in spite of seeing a boost in testosterone levels.
Non-Human Research
- Researchers gave the herb to 8 rabbits. The herb was noted to improve erections in rabbits.
- In another investigation, the herbal extract was noted to improve sexual activity in “sexually sluggish” lab rats.
Lab animal is interesting but it's not as important as human clinical research.
Tribulus vs. Testofen
Testofen is a patented extract from the fenugreek herb. Some research suggests fenugreek/testofen extract may raise anabolic hormone levels in men. Research comparing tribulsus vs testofen cannot be located. See this video for the testofen-testosterone proof.
Tribulus Side Effects
I'm not sure about long-term safety. Most studies do not last very long. While it may be safe in healthy people, I noticed a strange side effect when I took this supplement for a few weeks. See my experiment with Tribulus for more info.
Here are some basic considerations when taking this supplement. This list is not complete:
- Start with less than recommended for the first week.
- Don't take this supplement if you are pregnant or breastfeeding.
- Stop taking the supplement at least 2 weeks before having surgery, including dental surgery.
- Speak to your doctor/pharmacist if you take any medications, including blood thinners.
One report details a male bodybuilder who was treated for gynecomastia (male breast enlargement) after taking an herbal supplement containing this herbal ingredient. Since the supplement contained many ingredients, it's not known which was responsible for this effect.
There is some speculation Tribulus might lower blood sugar levels. This may be an issue for diabetics who use Tribulus supplements.
Preliminary evidence (lab animals) hints that it may increase the size of the prostate. This may be a problem for men who have prostate issues like BPH. This effect has not been proven in humans as far as I know.
I experienced heart palpitations and sipped heartbeats when I experimented with Tribulus for 30 days. This began after I stopped taking the herb and lasted for about a month.
Does Tribulus Raise Testosterone?
I see no good proof for Tribulus Terrestris as an effective testosterone booster in men. Based on the evidence, I believe it's a dud. That said, most of the research on this herb is less than spectacular. I might change my opinion if I see some better proof. Did it work for you?
Related Reviews
I’m thinking of taking tribulus for women for my libido I’m 37 and for about 2 years my libido has disappeared. Ive had a blood test to check my hormones but it came back clear. My doctor said that it can happen to some women and there is nothing you can do about it.
Ive taken clymax for women the first time i took it it worked wonders I’ve tried it again 6 months latter and nothing. My husband brought tribulus terrestris plus that’s what made me do some research. I also lift weights but I’m more interested in the libido side of it. So fingers crossed!
Vanessa, keep me posted on whether tribulus helped your libido. Im very interested in this.
Hi Joe, I’m a 44 year old single mom and I’m training for a fitness competition next year. My coach has advised me to start taking Tribulus to increase my muscle mass and promote leanness and I know he would not recommend anything to me that didn’t work.
Thanks
Marie
Marie, I’m sure your coach means well but based on the research so far, I dont have much faith in it. If your coach has other research that I missed, I would be very willing to look at it and even add it to my review as well.
Regardless, I do wish you much success with your fitness competition!
Maybe it has to be taken in conjunction with a good exercise programme and a clean diet, it’s not a magic pill that’s gonna work alone. I also take creatine which had the same sort of opinions, I’ve been taking it for 3 months now and the results are very obvious
Marie, creatine is one of those supplements that has a LOT of studies. As you know creatine will cause water gain. I admit the research on tribulus is not as good as what I’d like it to be.
Ive written a few reviews of creatine in case you missed them. Here are links:
Do you need to cycle creatine?
Creatine and injuries
Thanks I will take a look
I have not experienced any water gain since taking creatine
Marie, thats interesting. Are you using creatine monohydrate or are you using one of the more specialized types like ethyl ester creatine?
Hi, I’m taking 100% pure micronized creatine monohydrate with no side effects and no water gain, in fact my strength has increased, recovery is better and I’m leaning out more.
Marie, creatine monohydrate would be the type Id recommend as well as its the type that is actually studied. I dont think you need “micronized” creatine though (I think that word is more marketing hype than science) but if its working thats great. Odd you have not gained weight since that is one of the most consistent side effects. Either way I’ll take it 🙂
Hi, the only weight gain I’ve had is through putting on muscle mass, I’m getting a lot leaner & more toned. The other problem is I suffer with bad IBS so I find a lot of foods disagree with me. I live on chicken, fish and protein oaty shakes. Take a look at the link below, I had it published a few weeks ago,
http://www.realfemalebodybuilding.com/fitness/i-love-lifting-heavy-weights-and-transforming-my-physique-says-bodybuilding-mom-of-four-and-fitness-athlete-of-the-month-marie-phillips.html
Marie, you look great! you’re an inspiration especially because of what you accomplished having IBS also. Keep doing what you are doing 🙂
Thank you for your kind words. You also keep doing the research, what you do is so useful to us all. It’s all interesting stuff.
Thanks Marie, I really appreciate that 🙂
I’ve been researching weightlifting for women, clean eating and effective supplements for months now and it’s not very often (if ever) that you come across a really useful informative site that actually captures your attention and makes you wanna read more, that’s why I say keep going with your good work
Thanks Marie! That’s the best compliment Ive had all week 🙂
BTW what are there any supplements in the UK advertised on TV? I’ve been wanting to review products in other countries for a while.
No there are only really USN supps & maybe a few others advertised on the fitness channel but none on regular British tv channels. I don’t know why. As a newbie I have to get advice from my coach and guys like yourself. Especially difficult for me as I don’t wanna make my condition worse by taking something awful. So far I’ve been lucky.
Thanks for the heads up Marie. if you ever come across any on TV do let me know 🙂
I’m using Bulgarian tribulus 500mg 45% saponins… Even if it isn’t adding testosterone, something in the last three weeks have sparked a change, I take Uni-liver pills, Razor8 pre-workout, Concrete creative, Universal Torrent, and whey. But the only thing new to my regiment is the tribulus and I’m seeing changes.. Maybe the placebo effect is producing higher reps, competitiveness, and higher libido, and therefore larger gains?
Thanks Brandon, I will add a follow up tribulus review to my list and see if I can see if I can find out anything else.
Im 17 and currently trying to build loads of muscle. although only 145 and 5-10, im pretty big (mainly upper body). however, my chest and arms were kinda squishy. After taking Tribulus for 3 weeks so far my arms and chest are rock solid, i shave almost everyday (change from 1.5 weeks), and my sexual libido is triple that of a normal teenager.
Brandon what brand are you using? Remember at 17 your testosterone is super dooper high. I doubt if tributuls raised it higher. Also remember that having more testosterone is not always great – one side effects is that it stops bone growth, making you shorter. I dont think Tribulus is doing that to you. just wanted to mention it.
what brand of tribulus are you using?
I used Tribulus Raw Power and I am a 19 year old male that lifts hard everyday. Bought this due to the positive reviews on here, have been talking for 2 weeks and haven’t noticed anything… no improvements in workouts or libido.
Then I switched to using the Dr max Powers Testosterone Boost (it was recommended by a College Football Coach I am working with). The Dr Max Powers brand is a very good testosterone booster. I use it before going to the gym and it does give you extra power (has an effect on libido as well).
Did not experience any side effects so far (6th week of use). Recovery seemed to not be as painfully sore after lifting the next couple of day.
Paul, since your 19 years old I expect that your testosterone levels are as high as they will ever be. When you say that Dr Max Powers is
” a very good testosterone booster” , did you actually get your testosterone levels tested before using this supplement? If not, its hard to tell if it actually raised your T levels or not.
I must say I am highly concerned with the college football coach recommending a T booster to a 19 year old man. Paul can you tell me the educational background of this football coach? I’m honestly curious. I cant figure out why he would say “try this stuff” given your currently very high T levels – and without knowing your health history. I know you feel this product is working and it may be doing something – but I doubt if its raising your T levels.
I have had my doubts about the level of nutrition education of HS and college sports coaches for a long time now. My advice is listen to what the coach says about football – but when it comes to supplements or other areas of nutrition, take what they say with a BIG grain of salt, unless you know for sure that they have a college background in nutrition, health or medicine.
I took tribulus @ 4 grams a day for 4 weeks without any other supps. I did notice some increased aggression in the gym and mild strength gains and crazy libido. I think the dosage used in the tribulus studies were too low personally. Looking forward to taking it again.
Ray its possible that the studies did not use enough tribulus. no study is perfect. how much tribulus were you taking and what brand did you use?
DJ, please let me know if tribulus helps your libido. There is research on tribulus helping sex drive but its mostly in animals. Here is a study that also used primates
http://www.ncbi.nlm.nih.gov/pubmed/18068966
the issue with this study is that they injected tribulus but I’m intrigued that it seemed to help primates.
Since you know your testosterone levels, can you get your levels checked again after a month or so after using tribulus and let me know how they changed. Do let me know the actual #s if you do. While I’ve never seen a study in humans, I’ve been interested by the animal research.
I’m 54 and my testosterone is low. My doc suggested tribulus supplement as an alternative to testosterone therapy. I don’t know about athletes, but that’s not why I’m taking it. I want my libido back, stronger erections and stamina. My doc says his experience with trubulus is that it works well for this purpose. I’ve spoken to others who are taking it and they say it makes sex as good as it was when they were in their 20s. I hope they’re all right. (My wife does too!)
I’ve just been reading a few of these comments and and I agree somewhat and others not so much. my experience with tribulus is that I have taken prohormones in the past which for the worst part after using them have significantly reduced my sex drive and my test levels.
I found them extremely good for recovery and getting my libido back to normal. but I can say recently I’ve been hit and miss but I can tell you one fact, if I take one tablet once in a whole week or even a month, that night I will wake up with an erection! and seems to last all night! and I’m not exaggerating in the slightest.
so my speciation is that it doesn’t help healthy males producing high test levels make any more, only for people producing low levels it will help build normal amounts of muscle equal to a man who is producing naturally a high amount.
for people who already have high test levels it won’t help build extra muscle than they ready are, HOWEVER it will increase sex drive.
bound test and free test in the bloodstream are different
Jake, at the start of your comment you said tribulus reduced your sex drive /libido and testosterone levels while at the end you say it increased them. can you clarify?
Erections lasting all night does not sound normal (remember the viagra warning about erections lasting longer than 4 hours). Do you use the same brand of tribulus all the time or does this happen no matter which brand you use?
what were your testosterone levels before tribulus and after and how long did it take to see the change? Just curious.
PDH, that’s an interesting observation. If that is the case, maybe it is like HMB and works best in beginners or those who have health issues?
I note that the studies that showed no increase in testosterone were on male athletes, people who probably are already producing healthy amounts of the hormone, but the Bulgarian study that showed an increase in testosterone was on men with fertility problems, men who may have a lower than usual testosterone level.
Maybe what is going on is that the Tribulus Terrestris is providing a missing vitamin or mineral to men with low testosterone allowing them to produce a healthy amount but it is not stimulating those who already have a healthy amount of testosterone to produce more.
That’s Brilliant !
Jeff, I have not tried it. So many supplements, so little time. Its an experiment Id have to do with my doctor for the blood tests. If you want to try it and report your
testosterone levels before and after a month I would be very interested in reading your results.
Im not sure about Fenugreek but I know its been in other supplements Ive looked at (use the search box to find them)
Did you see my review on Ageless Male? http://supplementclarity.com/ageless-male-review-resettin-testosterone-mytosterone-alpphastat/
Joe,
Did you try it yet and if so did you get any positive results?
Also I would like to ask if anyone here has tried Testafen? It’s the seeds from the fenugreek herb and I heard it is really good at raising testosterone levels.
Yes sir.
Thanks. Is this the brand that you used. If I experiment with tribulus Id like to use what you used
Joe, here is a link.
http://www.bodybuilding.com/store/now/tribulus.html
Thanks for the feedback Dakota. Was the bodybuilding.com brand the brand you took?
Joe, I’ve noticed that some people respond to the supplements different than others. But I went on recruiters assistance and had to wear my dress blues, two months later after taking tribulus, when I tried on my dress blue coat for the MC birthday ball I couldn’t even get my arm down the sleeve. bodybuilding.com is selling a 3 month supply of tribulus for $20, give it a shot and see if it’s as good to you as it was for me.
Lane, agreed that testosterone does play a role in sex drive but even when female testosterone is optimal, libido may still be effected. Libido -esp in women – is more complex than just hormones.
Testosterone is mainly a male hormone that is also responsible for development of sexual characteristics. It is also available in women in lower quantities. It has been shown that women with a higher level of testosterone would have higher libido than their colleagues.There an imbalance in the blood levels of these sex hormones as a result of pituitary tumor would lead to sexual dysfunction or poor libido.
Dakota, 5 coat sizes you say! LOL thanks for the feedback 😉
I took tribulus and gained 15 lbs, went up 5 coat sizes and sexed my wife 5 times a day!!!!