Tribulus terrestris may help regulate blood sugar and cholesterol in people with type 2 diabetes.
Many supplements today come from plants traditionally used for their medicinal properties.
Tribulus terrestris is one such plant, believed to offer benefits including lower blood sugar and cholesterol, hormone effects, and improved sexual function.
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Available on the App StoreThis article examines this plant, its potential health benefits, and whether it’s worth adding to your routine.
In this article
What is Tribulus terrestris?
Tribulus terrestris is a small leafy plant also known as puncture vine, Gokshura, caltrop, or goat’s head.
It grows in various regions including parts of Europe, Asia, Africa, and the Middle East.
Historically, both the root and fruit played a role in Traditional Chinese Medicine and Indian Ayurveda practices.
People have traditionally used this plant for enhancing sexual desire, supporting urinary tract health, and reducing inflammation.
Today, Tribulus terrestris is commonly found in supplements, with some claiming it can boost testosterone levels.
Summary: Tribulus terrestris has been used for potential health benefits for centuries. It’s commonly found in modern supplements, particularly those marketed for testosterone support.
Effects on heart health and blood sugar
Though many take Tribulus terrestris for sexual health and testosterone effects, it’s been studied for other benefits.
A double-blind randomized clinical trial examined 98 women with type 2 diabetes. Those who took 1,000 mg of Tribulus terrestris daily for three months showed significantly decreased blood sugar and cholesterol levels compared to placebo.1
The study found significant reductions in fasting blood glucose, total cholesterol, and LDL cholesterol. No significant effects were seen on triglycerides or HDL cholesterol.1
Animal studies also suggest Tribulus terrestris may lower blood sugar, protect blood vessels, and prevent cholesterol increases.2
Despite encouraging results, more human research is needed before confidently recommending this plant for metabolic benefits.
Summary: One clinical trial found Tribulus terrestris may help manage blood sugar and cholesterol in diabetic women. However, more human studies are needed.
Tribulus terrestris doesn’t elevate testosterone
Many Tribulus terrestris supplements are marketed for testosterone enhancement.
However, a comprehensive review of 12 studies on men and women aged 14–60 found the supplement doesn’t boost testosterone levels in humans.3
While some animal studies have suggested testosterone increases from Tribulus terrestris, the same effect hasn’t been replicated in humans.
Summary: Despite marketing claims, research shows Tribulus terrestris doesn’t increase testosterone in people.
Tribulus terrestris may boost libido
Though it doesn’t affect testosterone, Tribulus terrestris may still enhance libido.
Research found men with low sex drives experienced a 79% boost in libido after taking 750–1,500 mg daily for two months.
Women with low sexual desire saw increased libido — 67% reported improvements after taking 500–1,500 mg daily for 90 days.
Other studies found the herb can boost sexual desire, arousal, and satisfaction in women with decreased libido.
Results for erectile dysfunction are inconsistent. Some studies suggest 800 mg daily may not be effective, while others found improvements with 1,500 mg daily.
While Tribulus terrestris may enhance libido in both genders, more research is needed to understand its full range of sexual benefits.
Suggested read: 7 Aphrodisiac Foods That Boost Your Libido Naturally
Summary: Tribulus terrestris may increase libido in both men and women with low sexual desire. Its effectiveness for erectile dysfunction remains unclear, though higher doses may be more beneficial.
Tribulus terrestris doesn’t enhance fitness or body composition
Many fitness enthusiasts use Tribulus terrestris hoping to improve body composition by building muscle or losing fat.
This likely stems from its reputation as a testosterone booster, even though it hasn’t been proven to raise testosterone.
Research on whether the plant improves body composition or performance in athletes is limited.
One study on elite male rugby players during five weeks of weight training found no differences in strength or body composition between supplement and placebo groups.
Another study showed eight weeks of exercise with Tribulus terrestris didn’t outperform placebo for body composition, strength, or muscle endurance.
No data exists on effects in active women, though benefits are unlikely based on the existing research.
Summary: Tribulus terrestris doesn’t appear to offer advantages over placebo for building muscle, losing fat, or improving athletic performance.
Additional potential effects
Beyond the effects above, Tribulus terrestris may have other impacts:
- Diuretic effect: May increase urine production
- Immune function: Rats showed increased immune activity after supplementation
- Brain effects: Combined with other ingredients, showed potential antidepressant effects in mice
- Anti-inflammatory: Test-tube studies suggest anti-inflammatory properties
- Pain relief: Higher doses provided some pain relief in rats
- Anti-cancer: Showed potential anti-cancer properties in test-tube research
Most of these observations come from animal or test-tube studies, so the evidence is limited.
More comprehensive human research is needed to confirm these potential benefits.
Suggested read: Frankincense Benefits: What Science Says About Boswellia
Summary: Many claimed benefits of Tribulus terrestris lack solid evidence. Most findings come from animal or lab-based tests, not human trials.
Dosage, safety, and side effects
Research dosages vary widely.
For blood sugar effects, 1,000 mg daily was typical. For libido enhancement, doses ranged between 250 and 1,500 mg per day.
Some studies used body weight-based dosing of 10–20 mg per kg. For someone weighing about 155 pounds (70 kg), that would be 700–1,400 mg daily.
Key compounds: Saponins
Saponins are the primary compounds believed to give Tribulus terrestris its effects.
Supplements often list both the dosage and saponin percentage. Many products contain 45–60% saponins. Higher saponin percentages mean you need a smaller dose.
Low risk of side effects
Most research reports minimal side effects with various dosages.
Some users experience mild stomach cramps or acid reflux.
One rat study raised possible kidney concerns, and there’s a recorded case of toxicity in a man who took Tribulus terrestris to prevent kidney stones.
Still, most studies indicate the supplement is relatively safe with few side effects. It’s essential to weigh potential benefits against any risks.
If you’re considering this supplement, consult a healthcare professional about appropriate dosage.
Summary: Tribulus terrestris is generally well-tolerated without major side effects. Some people may experience stomach issues. There’s minimal evidence of toxicity risks.
Summary
Tribulus terrestris is a plant with a long history in traditional Chinese and Indian medicine.
While many potential benefits are attributed to it, most have only been studied in animals.
There’s some evidence it may help manage blood sugar and cholesterol in people with type 2 diabetes.
While it doesn’t boost testosterone, it may help with libido in both men and women.
Don’t expect it to transform your body composition or athletic performance.
Most research suggests this supplement is safe with minor side effects, but consider all potential benefits and risks before taking any supplement.
Suggested read: 8 Proven Ways to Increase Testosterone Levels Naturally
Samani NB, et al. 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. J Evid Based Complementary Altern Med. 2016;21(4):NP91-97. PubMed ↩︎ ↩︎
Salgado RM, et al. Tribulus terrestris Efficacy and Safety Concerns in Diabetes and Erectile Dysfunction, Assessed in an Experimental Model. Molecules. 2021;26(8):2170. PubMed ↩︎
Qureshi A, et al. A systematic review on the herbal extract Tribulus terrestris and the roots of its putative aphrodisiac and performance enhancing effect. J Diet Suppl. 2014;11(1):64-79. PubMed ↩︎
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