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
Hi can tribulus cause any vaginal infections trough sex i’m planning to use it my wife is concerned?
Mark, Ive never heard of tribulus causing female problems when men take it.
Thanks for your quick response
Stop doing studies on elite athletes and 20-something men! 40 year old, regular Joes!
im 57.used tribulus 750mg/day for two months. neither t level increased nor muscle mass. no side effects.
I am 35 years old and Ive been taking Tribulus Terrestris for a couple months now. I have noticed a gain in muscle mass and my strength has gone up. My sex drive has not increased, which the product said it would, which is the main reason I purchased the product, I have noticed my drive has been decreasing as I am getting older.
I take 6 tablets a day which equals 6000 mg a day. If I don’t take the product for a few days, and I return to the gym the weight I can lift drops dramatically. I have had my T levels checked in the past and the doctor said everything was in the normal range (not sure what my numbers were). I go to the doctor again on Tuesday to get tested again. I am going to ask him about this product, and to see if he will prescribe me an injectible testosterone, for other reasons then lifting weights, I’m trying to increase my libido and increase my energy.
I have read most of your reviews on this product, and I think it will vary from person to person. I think everyone system will react differently. I have a trainer and he has been impressed with my gains. I will keep you posted on my T levels after i get tested again. Thanks for all the research you do and the options to leave our opinions.
Jason, thanks I appreciate your feedback on tribulus.
I’m a 40 year old man who just started noticing some T related issues, libido down, less emotional stability, longer recovery time from hard workout, metabolism slowing down as measured at waistline. I tried a supplement that uses 500 mg of Tribulus and it took longer than 2 weeks but after that I definitely noticed the effect. So did my wife.
Greg how much longer than 2 weeks did it take? what brand did you use?
This is what I took:
http://www.vitaminshoppe.com/store/en/browse/sku_detail.jsp?id=VS-2249#.UUSBAtEVsgE
It has other ingredients so I’m can’t say for sure the Tribulus was responsible for the effects I saw, but I noticed the effects starting in the third week. This also coincides with some other lifestyle changes, like trying to eliminate factory farmed meat from my diet, switching to natural diet free range meat and a lot of organic locally farmed veggies to eliminate pesticides and chemicals, so there are some overlapping factors that I can’t account for in here.
Effect 1, and most unmistakably linked to the product, was libido. I was back to wanting my wife every night, and we had slowly become a once a week kind of couple before I started on the product.
The other effects were possibly psychological just from having more sex or even placebo, but they were:
Effect 2: working out harder and longer, not sure it was a physical effect or just feeling more aggressive from either T or more sex.
Effect 3: lost weight quicker, this also could come from the psychological effects causing effect 2.
Effect 4: recovered quicker from workouts, but maybe I just *thought* i did because I seemed to be overall feeling better.
So overall my results were positive – although I don’t necessarily have a reason to believe they were definitely higher T, they could have been. Either way, I’m ordering some more, I plan to cycle 4-6 weeks on, 1-2 weeks off for a while and see what happens.
Greg, Im included to think what you experienced may have had more to do with the other stuff you did – working out, eating better ect and not tribulus. My instincts also are that the sexual improvements you noticed may have had to do with horny goat weed and arginine and not tribulus. I think diet an exercise may have been the biggest contributor.
Either way glad something, whatever it was, helped you 🙂
Thats certainly possible. I’m going to go off it for a couple of weeks before starting a new course. After that maybe I’ll do a course of just tribulus and see what happens.
Sounds good and I hope all continues to go well 🙂
Thanks, Joe.
Yeah, the unknown mechanism is the thing for me. I’m wondering if the unknown ‘mechanism’ in my case was adulteration. I started another bottle yesterday. So, far nothing noticeable. I don’t recall what the time frame for efficacy was back then. So, I’ll just play along and let you know how it goes.
It’s frustrating to know that there are so many unknown variables (weather, soil, drunk plant pickers, etc.) that we will never truly get a grasp on most non-synthetic goods. Even in synthetics, the variation between Brand drugs and between the different generics is astounding.
I recently heard a talk by a pharmacist on one of my rounds that described how the differences between generics is pronounced. Yet, most docs are dismissive when patients swear that generic A is better/worse than generic B. I guess we don’t know what we don’t know:)
Take care.
Hey Joe,
Thanks for the site and all of your work.
Another n=1 experiment here.
A few years back I tried it in my late thirties. The response was so ridiculously profound, I was worried that the manufacturer had doped it. The strength gains were concerning. The sexual results were unusual as well. Life at night was normally fine anyway. But, on this stuff just the thought of my wife at inopportune times caused borderline priapism. I was so concerned that I stopped it, thinking that anything this reactive couldn’t be normal. Unfortunately, I didn’t really pursue the issue because I was doing fine in the gym and at home without it. I had purchased it just as another gym supplement and the demands of entering med school and running a business demanded my attention shortly thereafter. Wish I had kept the bottle, now. Having tried Viagra recreationally a couple of times, I can say that the Trib was identical in effect.
I didn’t have T levels measured before or since. And honestly, I don’t care what the values are or were. I’m a former investigator and will graduate as an MD in a couple of months, I find it impossible to place faith in any study based on my past experiences as well as current involvement in several research programs at the moment.
There are far too many variables to trust any study that I haven’t personally been involved with. And there are too many dishonest/arrogant PhDs/MDs/Researchers with too much to lose or with too large of an axe to grind for me to trust any of them. This doesn’t begin to address the problems with equipment calibration, measurement standards, etc. Sounds terrible, I know. I take the info, but I don’t hold it as gospel.
As I observe regularly in a pain management practice, what works well for patient A does nothing for patient B. So, I’m not surprised at all to see such a disparity of results here. That in no way means Trib is a waste of money for everyone (assuming the Trib product isn’t adulterated). Interest in T levels is fine. But, if Trib works via an unknown mechanism and we toss it out because of an unchanged T level, we’ve lost an option that still worked for some.
In medicine, 10 docs will give 10 opinions with 10 different studies to back each opinion. I’ve lived this for several years now in my training. Its exasperating for us and maddening for the patients. For this reason many of the docs I’m close to will never go to another doc for anything less than an emergency.
In short if it works for one guy, it works for that one guy. This doesn’t help anyone else. But, the happy patient doesn’t give a rip. Every patient is an entirely new reality because each patient is a unique genetic protein machine. I’ve seen too many patients told that Evidence Based Medicine proves their complaint isn’t legitimate…that they are crazy and need to see a shrink, only to have them leave our office pain free for the first time in years.
I tried Trib and it appeared to work well. This means nothing for the next guy. If I had tried it and it appeared to not work, again it would mean nothing for the next guy. The next guy is a blank slate.
Looking back, if I had needed the effects that Trib gave me back then, I couldn’t care less what the lab values said, nor what any studies show (aside from patently obvious “30 people took it 30 people died” results). The only thing pertinent is if it worked for me or not. Barring data collection for future investigation, how it worked is purely academic. I’ve found 50% of patients in my encounters had great results with Melatonin for sleep, and 50% tell me its useless crap. Both groups are correct. To muddy the water further…at a dinner sponsored by Lunesta a physician friend of mine was also told Melatonin was crap. Of course he laughed because he knew the reality. Its as bad as Hollywood portrays it.
I don’t mean to sound antagonistic. But, for an honest answer, does Trib work? Yes!…if it works for you…and….No!…if it doesn’t work for you.
Or, deeper down the rabbit hole…did it work because it was doped, or because a rabbit peed on that plant before harvesting? Or, did it not work because there wasn’t any Trib in the capsules?…or the Trib was grown during a bad season or was processed poorly, or because a rabbit peed on the plant before harvesting???
Our culture craves solid info that we can count on. We don’t want uncertainty. Even so, the more you peel the onion of medicine looking for something solid to hold on to the more nervous you become…if you’re paying attention.
I’m older now. And I’m going to buy another bottle. Who knows…it may/may not work. I’ll report back with the anecdotal results. Take care.
K.Five, for what its worth I’m glad you say it worked for you and I hope it keeps working. I still have my doubts about tribulus but Im always open to the possibility that I am wrong or maybe there is an unknown mechanism afoot. I continue to keep my eyes open for new research so time will tell.
I think tribulus works. I got it and after a week or so I noticed an increase in libido (as measured by morning errections) and also an increase in agression. I am in my late 30s and I had measured testotestorone before taking it but not after it. Anyway, I think if you are in your 20s you will not notice any difference, because your t levels should be high.
In addition you should not be taking for more than 1 month because then the body increases the FSH hormone or something like that. I had seen a study about this.
George, I’m happy for you but I’m older than you are and I saw no difference at all. it was a total waste of money.
Thanks Joe, I will do that forsure. Ill let you know what the doctor thinks the right thing to do is in case you get asked a similar question in the future
Roman thanks I appreciate that.
Hey Joe
Im an 18 year old and ive been looking into getting a testosterone booster for a while now. I know many young kids like me wanna get it and many older people think its completely redundant seeing as our T levels and Libido should be at their peaks right now..
But honestly, I am not the case. I was a very late bloomer, always the smallest kid out of all my peers all the way from elementary to about 11th grade when I hit my growth spurt, and I was never a “horny teenager”. I weighed 122 pounds at 6ft tall only a few months ago before i got fed up with looking like a skeleton and started lifting weights.
My libido is extremely low and sometimes I honestly don’t even feel like a man. I know it sounds terrible, but I’m just being honest.
I had my T levels tested not too long ago but haven’t got my results back.
Quite frankly I don’t care if they come back average, because I know i don’t feel average. You seem like the type of guy who has done his research and knows a lot about this kind of stuff, and the fact that you reply to the majority of the comments on this review tells me you re also in it to help people out. I don’t want to take a supplement which will sabotage the testosterone my body is already producing.
If you could recommend supplements i could start taking to change my situation around, that would be very much appreciated. Sorry for the long post. Thanks again
Hi Roman, here is what I think you should do. Call your doctor and find out what your testosterone levels are. better yet, make an appointment and see the doctor and find out. that way you can tell him/her what you just told me. It may be that you are low and maybe need some medication -or maybe not. I do know that testosterone levels do rise as a result of exercise and they stay elevated for a period of time afterward. I really cant recommend any testosterone boosters because honestly I don’t think any of them will work. All of the products Ive looked at so far are very similar in the ingredients they contain and none of them have shown me any good proof they help raise testosterone in humans.
I really think talking to your doctor about this is be the best thing to do. Remember, its not just about testosterone levels either so it could be more tests are needed to figure out if anything is indeed out of order with what we’d expect in someone who is 18.
Don’t feel bad or funny because you are not a “horny teenager” either. Not every 18 year old has to feel that way. Sometimes it seems that way because people brag because they feel they are expected to act in a certain way. Please follow up with your doctor. I do feel at the very least, this will help ease the anxiety you are feeling over this – and it may even give you some of the answers you are seeking.
HI
I’m a woman 31 y.o, my personal just recommended Tribulus to help with my performance at the gym. After reading the warnings on the Tribulus bottle about birth defects I wonder if it would have any problems in case I wanna have babies in future … or if it would have any other serious effect in women
I didnt find much about side effects for women
Nessa, good question I also don’t think Ive seen anything about tribulus and side effects in women.
The research done on healthy males probably cause bad results, since healthy males endocrine system would produce testosterone at a set level for each individual. The tribulus is a precursor for testosterone. So men with a normal endocrine system would have a difficult time raising their T levels. I would like to see a study that uses older men (>40) and with documented low testosterone. If this product is legit, it should increase their T levels.
Pa zimm, I dont think tribulus is a precursor to testosterone because a precursor would mean that tribulus is involved in the metabolic testosterone production process. I think its mostly touted as something that “kick starts” (for lack of a better phrase) testosterone production. I’d agree with you that I’d also like to see a study on men with low T levels getting tribulus.
I have low t and am balking @ TRT so I may be trying an n=1 experiment using tribulus. I would prefer to use something like Clomid but cant find a doc to work with me.
Frank, get your T levels tested before tribulus. that’s the only way to know if it worked.
Joe, any research on Tongkat Ali?
JR, enter it in the search box. Its been in a couple of supplements Ive reviewed.
Thanks Joe. Do you recommend any other supplements that increase testosterone in men that are natural and not steroids.
Hi Alex, right now Im pretty skeptical of all T booster supplements. here’s why:
not a single product Ive seen has ever shown me any proof the product actually raises T levels in humans.
I say if your going to try a product get your T levels measured first. Try a product and then test them again. If you find one that does this let me know.
Hi Joe,
I’m a 53 year old male, 6 ‘1, 180 lbs. I have worked out regularly my whole life. A couple of years ago I noticed that I did not wake up “hard” in the morning and noticed my libido was down. I started taking Tribulus, I prefer TribuPlex 750 by MRM. While I do not notice any significant changes in strength, I did notice that the days I took it I would wake up hard again! I take 2 x 750 mg per day. No side effects.
Alex, if you say its working for you then I’m glad.
Here is the long awaited update. I took I-Force brand Tribulus, 800mg 3x/day (total 2400mg/day) which is a very high dose, for 6 weeks straight. I felt ZERO improvement in my symptoms so didn’t even bother getting a follow-up blood test.
I tried HCG injections on the advice of my endocrinologist which gave me a temporary improvement in my symptoms but then regressed after a week or so. All told, after 6 weeks of Tribulus and about 3 weeks of daily HCG injections, my T levels went from 345 to 117!! UGH!!
I also did some research and the only Tribulus study that showed positive results was done in 1982 by Sopharma which is a Bulgarian manufacturer of Tribulus who used the study results to secure US patents – so there’s a huge conflict of interest.
Bottom line: one more nail in the Tribulus coffin.
Greg, thanks for doing all that research! I really appreciate it 🙂
I am doing all this backwards….made a large purchase and am just now doing the research ..I really do hope this works, I’m no doctor, and far from a body builder , but I do lift 3/4 times a week…26 going on 27 and these past few months have been hard on me…sleeping bad…feeling tired, workouts are becoming harder, I feel old…I haven’t lifted Mich since high school until about 2 years ago…solid one year hard…
I have taken different types of creatine n preworkouts, some days ill just lift with a cup of coffee…any who I have a few weeks to wait on this product but I can say this…I don’t think my body will allow me to get stronger …the past few months have been at a stand still…no increase in weight….once I receive I can let u know how it goes
Ok will do. thanks
If tribulus does raise T levels then it probably would stunt my growth but I don’t think it really works.
Justin, in theory that might happen but Ive never heard of this happening. I dont think tribulus works though so I dont think it would stunt your growth. Just eat normally Justin and I think you will be ok. You are only going to be getting stronger over the next 10 years or so anyway.
Hey, I’m 15, 165lbs 6’0 and have started taking Bulgarian Tribulus. Been taking it for about 2 weeks now. Have noticed a lot more energy and muscle growth. Will keep you guys updated.
Justin, keep in mind that at 15, your testosterone levels are probably very high (see if you can get them tested to make sure). One of the things testosterone does is stop bones from growing. So, if tribulus really did raise T levels, would it stunt your growth? I don’t think it will because I don’t think tribulus raises testosterone levels. I just wanted to mention this to you to give you something to think about if you are trying to artificially raise you testosterone levels.