One of the modern trends in the sports supplement market is the revival of herbs that were once used by ancient doctors and magicians to treat various ailments and that grow somewhere deep in Africa or in the Amazon forests. This is likely related to humanity’s eternal attraction to the mysterious and unknown, disappointment in modern medicine, and belief in the wisdom of ancestors.
One such herb is Tribulus terrestris – known in bodybuilding as a testosterone booster, but which, as its distributors claim, also has various other health benefits, including lowering blood sugar and cholesterol levels, normalizing hormone levels (including testosterone), and improving sexual function.
Read on to learn what tribulus terrestris is, how to take it, how effective it is as a testosterone booster (based on scientific reviews), what its beneficial properties are, and what potential side effects it may have.
What is Tribulus Terrestris?
The plant Tribulus Terrestris (Tribulus terrestris, puncture vine, ground vine) grows in Southern Europe, Asia, Africa, and Australia.
In traditional Chinese and Indian medicine, the roots and fruits of this plant have been used for centuries to stimulate libido, support cardiovascular and urinary system health, and as an anti-inflammatory agent 1. Animal studies show that tribulus fruits are beneficial for liver and kidney health (detoxifying) and have anti-stress effects.
Today, tribulus is widely known as a testosterone booster and is used to treat symptoms of low testosterone, as well as in bodybuilding to stimulate muscle growth.
The analysis of the sports market shows that boosters with tribulus are offered by many well-known manufacturers: Weider, Maximus, Vplab, Maxler, Optimum Nutrition, Biotech, Ostrovit.
Does this mean that the supplement is truly effective, or is it just another “safe natural” pseudo-solution to an urgent problem for athletes? Let’s explore below.
Tribulus terrestris has been used since ancient times to treat problems with the urinary system. Today, it is a popular testosterone booster in bodybuilding.
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The use of tribulus in bodybuilding as a testosterone booster – MYTH
Let’s start with the most pressing question: how beneficial is tribulus as a testosterone booster?
Honestly, I do not want to disappoint everyone who hopes to solve the problem of low testosterone or gain muscle mass with tribulus, but scientific data clearly indicates that testosterone boosters based on tribulus do not work. This assessment is found in the reviews of most scientists and doctors.
The authors of one scientific review conducted an analysis of the results of 12 studies on the effectiveness of tribulus terrestris for increasing testosterone of varying durations (from 2 to 90 days), which involved men and women of different ages (from 14 to 60 years).
Their conclusion: tribulus terrestris (creeping anchor) does not have a significant effect on testosterone levels 2.
Most likely, the conclusion about the benefits of tribulus as a testosterone booster for humans was made based on the reviews of individual scientists who conducted experiments on laboratory rats 15,16, which showed a positive effect 6.
Such projection of results from the animal world to humans is a common occurrence in the field of sports nutrition and often serves as the primary reason for the creation of entire industries producing essentially useless products.
To support the statement with facts, let’s look at several human experiments.
In a study involving young healthy individuals aged 20-36, it was shown that an extract of tribulus terrestris at a dose of 10-20 mg/kg, taken for 4 weeks, does not change testosterone levels 17.
The aim of the next experiment was to test the assumptions that taking tribulus terrestris may increase the risk of failing a doping test. The basis for conducting it was the fact that the same chemicals, which are indicators of anabolic steroid use, were found in the urine of athletes collected during a doping test; meanwhile, the athletes who provided samples claimed they had taken nothing but tribulus.
The study involved two women who were given three doses of tribulus at 500 mg per day for two days, and the concentration of steroid use markers according to WADA (World Anti-Doping Agency) classification was checked. The conclusion of the researchers was that none of the parameters exceeded WADA standards 18.
The absence of testosterone-boosting effects was also noted in a study of professional rugby players who took 450 mg of tribulus per day for 28 days. In this experiment, tribulus proved useless for athletes’ weight loss; strength indicators also did not change 19.
To be fair, there are positive studies on the effect of tribulus on testosterone levels. However, in almost all of them, it was used in conjunction with other active ingredients 20-22.
Scientists’ reviews on tribulus as a testosterone booster: “Despite its popularity in bodybuilding and among men for treating low testosterone, the effectiveness of tribulus-based testosterone boosters lacks scientific confirmation“
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Tribulus terrestris may improve libido
Paradoxically, despite the fact that tribulus terrestris (trailing anchor) does not change testosterone levels, it positively affects sexual desire (libido). The paradox is that, as known from physiology textbooks, it is testosterone that is responsible for sexual function.
On average, taking 750-1500 mg of tribulus by men with reduced libido every day for two months increases sexual desire by 79% 2.
A similar effect was observed in women: in the overwhelming majority of them, taking 500-1500 mg of tribulus for 90 days increased sexual desire 2. At the same time, the degree of sexual arousal and satisfaction also increased 7.
However, experiments on men with erectile dysfunction have shown contradictory results: in one of them, a dose of 800 mg of tribulus had no effect on treatment, while in another, a dose of 1500 mg significantly improved erection and sexual satisfaction 8.
It is premature to draw definitive conclusions. Further research is needed.
Scientists’ reviews on tribulus: “Tribulus positively affects sexual desire and satisfaction in both men and women“
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Tribulus is useless for weight loss
Athletes often take tribulus to improve body composition, as a high level of testosterone is known to be associated with a lower percentage of fat 9. We discussed this in the article on the benefits of anabolic steroids for weight loss.
Due to the aforementioned ineffectiveness of tribulus as a testosterone booster, its benefits for weight loss are also a MYTH. This is confirmed by experimental data: neither professional rugby players 10 nor strength athletes 11 improved their body composition after taking tribulus for 1-2 months.
Tribulus is useless for weight loss, as it does not affect testosterone
Tribulus is beneficial for heart health and diabetes
Regular intake of tribulus normalizes blood sugar and cholesterol levels.
In one study, 98 women with type 2 diabetes took 1000 mg of Tribulus terrestris daily for 3 months. During this time, their blood sugar and cholesterol levels significantly decreased 3.
This effect has also been confirmed in animal experiments 4,5.
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The benefits of tribulus for liver and kidney detoxification
Tribulus terrestris (“creeping anchor“) protects the liver and kidneys from the toxic effects of heavy metals (cadmium, mercury).
In a study on mice, it was shown that after taking tribulus for 6 weeks along with vitamin E, liver and kidney function was almost completely restored after their intoxication with cadmium 23.
The protective function was also demonstrated for mercury 24,25.
Scientists’ reviews on tribulus: “Tribulus may be useful for controlling blood sugar and cholesterol levels, and also acts as a detoxifier, restoring liver and kidney function“
Other beneficial properties of tribulus
Tribulus terrestris has some other beneficial properties; however, despite its positioning in the market as a supplement with numerous health benefits, most claims lack unequivocal scientific support:
- Tribulus acts as a diuretic, stimulating the excretion of fluid from the body through urine;
- Experiments on mice have shown improved immune system function with the consumption of tribulus;
- Antidepressant effects;
- Anti-inflammatory and pain-relieving effects;
- Anti-cancer effects.
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How to take tribulus, dosages
Often, the instructions for taking tribulus specify its dosages along with the percentage of saponins.
Saponins are chemical compounds found in Tribulus terrestris that are likely responsible for its beneficial properties.
Typically, the saponin content in testosterone boosters and other dietary supplements ranges from 45-60%. Clearly, the higher this value, the lower the dosage of the supplement should be, as the concentration of the active substance is higher.
Instructions for using tribulus
The instructions for using tribulus are very simple and depend on the goals you set for yourself. Scientific studies have shown the effectiveness of the following doses of tribulus terrestris extract (considering that the saponin content is 60%) 27:
- to normalize blood sugar levels ~1000 mg per day;
- to increase libido 200-450 mg per day;
- to boost testosterone in bodybuilding – save your money.
Sometimes, you can buy the roots or flowers of tribulus (trailing bindweed) in powdered form at pharmacies. In this case, to increase libido, you should take 5-6 grams of root powder or 2-3 grams of the fruit 26.
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Side effects of tribulus
Most studies do not report any side effects of tribulus (trailing bindweed), and it is generally considered safe for health 8,12.
Isolated cases include mild stomach pain and belching.
Tribulus should be taken with caution by individuals with kidney problems, as at least one case of its toxicity is known, where a man attempted to get rid of kidney stones by drinking 2 liters of water with dissolved tribulus 13,14.
The lethal dose of tribulus terrestris is considered to be 120-140 mg/kg (in the form of injections) 26. A life-threatening dose in the form of tablets has not been established, as scientists are unclear about their bioavailability.
Tribulus terrestris does not have serious side effects; caution should be exercised by individuals with kidney issues.
Afterword
Despite being promoted as a testosterone booster, tribulus terrestris (tribulus terrestris, creeping anchor) does not affect testosterone levels in the body. However, it can enhance sexual desire and satisfaction in both men and women.
The benefits of tribulus for weight loss have also not been proven, but it has confirmed advantages for liver and kidney health, particularly in restoring their function after heavy metal intoxication (mercury, cadmium).
Tribulus does not have serious side effects, but there are known isolated cases of its toxicity in individuals with kidney problems.
