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Tribulus terrestris supplement: what the research really shows

By the Life in Good Form editors. Updated 2026-10-15.

We research products from makers' specs and health sources; we do not run hands-on tests. Links to Amazon may earn us a commission at no cost to you. How this works.

What tribulus terrestris is

Tribulus terrestris is a fruit-bearing plant, also called bindii, goat's-head, bullhead and tackweed. The NIH Office of Dietary Supplements (ODS) says it is most common in Africa, Asia, Australia and Europe, and has been used since ancient times in Greece, China and Asia for low libido and infertility.

Its extracts contain many compounds, including steroidal saponins. A 2020 review in Biomolecules adds flavonoids, tannins, terpenoids and alkaloids, and notes that supplements are sold mostly to improve libido, sexual performance in both sexes, and athletic performance.

What the research shows

Testosterone and erectile function. A 2025 systematic review in Nutrients covered 10 studies with 483 men aged 16 to 70. Half the studies were rated low quality. Doses of 400 to 750 mg a day for 1 to 3 months improved erectile dysfunction in 3 of the 5 studies that measured it. Eight of the ten studies found no significant change in male hormones. The two that did involved men with hypogonadism (low testosterone), and the rise was small. The authors concluded there was no robust evidence that it raises testosterone.

Exercise performance. ODS reports only a few small, short trials, none since 2007. Men aged 20 to 36 taking tribulus for 4 weeks had no rise in testosterone or luteinizing hormone. In 15 resistance-trained men over 8 weeks, and in 22 elite rugby players taking 450 mg a day for 5 weeks, tribulus did no better than placebo for strength or muscle. A 2022 review of 7 studies in active men found improved lipid profiles but no clear evidence of effects on muscle damage markers or hormones.

Women. A 2020 review of 5 randomized trials with 279 women found higher sexual function scores after 1 to 3 months, and higher testosterone in premenopausal women after 3 months. The certainty of evidence was very low, and the authors said more trials are needed.

Safety and what is unknown

• Human trials. ODS says the clinical studies it reviewed found no side effects, and the 2022 review reported no toxicity.
• Animal data. The only toxicity studies were in animals, where unspecified high intakes led to severe heart, liver and kidney damage.
• Case report. ODS describes a 28-year-old man hospitalized with liver, kidney and nerve problems after drinking tribulus water for 2 days. He improved after stopping, though the water was never tested.
• Sports drug testing. The Australian Institute of Sport advises athletes against tribulus, since claimed testosterone boosters are banned in competition or carry a high risk of contamination that could cause a positive test.
• Pregnancy and nursing. The reviews above do not establish safety. Ask your provider first.

Why products vary so much

The Biomolecules review found great differences in the amount of active substances between tribulus sources, especially the furostanol and spirostanol saponins thought to drive its effects. The plant part used and the extraction method also differ. Because of this, the authors call standardization of tribulus extracts an absolute necessity, and they note that lab and clinical studies have sometimes produced conflicting results.

In practice, two bottles that both say tribulus can contain quite different things. A saponin percentage on the label tells you how the extract was standardized, but the reviews above do not show that a higher percentage works better.

Low testosterone needs a medical check

Low energy, low libido and erection problems can have many causes. The trials that saw a small testosterone rise were in men with diagnosed hypogonadism. Ask your doctor about a blood test before self-treating, and do not use tribulus in place of care for erectile dysfunction or infertility.

How to choose a tribulus terrestris supplement

• Single ingredient. Choose tribulus alone if you want to match the reviewed trials. Men's blends add ashwagandha, ginseng, maca, saw palmetto or other herbs, each with its own cautions.
• Plant part and extract stated. Look for the plant part used and how the extract is standardized, since both change what is in the capsule.
• Studied range. Trials on erectile function used 400 to 750 mg a day. Follow the label and do not stack several testosterone products.
• Third-party testing. Because of contamination risk in testosterone boosters, prefer brands that state independent testing. Athletes should use products certified for sport and still check with their governing body.
• Skip big promises. Labels promising large testosterone gains or muscle growth go beyond the evidence.

What to look for when you buy

Questions people ask

Does tribulus terrestris increase testosterone?

Not reliably. A 2025 systematic review found 8 of 10 studies showed no significant hormone change, and concluded there is no robust evidence it raises testosterone.

Does tribulus help build muscle?

Small trials in trained men and rugby players found no advantage over placebo for strength or muscle, and ODS says the evidence does not support it for exercise performance.

Can women take tribulus terrestris?

Five small trials in women reported better sexual function scores, but the certainty was very low. Talk with your provider first, and avoid it in pregnancy or nursing unless advised.

Is tribulus safe?

Short human trials reported no side effects, but long-term safety is not established, high doses harmed animals, and one case report linked tribulus water to liver and kidney injury.

Is tribulus banned in sports?

Tribulus itself is a plant, but the Australian Institute of Sport advises athletes against it because testosterone boosters carry a high risk of contamination that could cause a positive test.

How much tribulus should I take?

Follow the label. Trials on erectile function used 400 to 750 mg a day for 1 to 3 months.

Sources

• Dietary Supplements for Exercise and Athletic Performance: Fact Sheet for Health Professionals (ods.od.nih.gov), NIH Office of Dietary Supplements
• Effects of Tribulus (Tribulus terrestris L.) Supplementation on Erectile Dysfunction and Testosterone Levels in Men: A Systematic Review of Clinical Trials (pmc.ncbi.nlm.nih.gov), Nutrients (PMC11990417)
• Tribulus Terrestris for Female Sexual Dysfunction: A Systematic Review (pmc.ncbi.nlm.nih.gov), Revista Brasileira de Ginecologia e Obstetricia (PMC10316844)
• Effects of Tribulus terrestris L. on Sport and Health Biomarkers in Physically Active Adult Males: A Systematic Review (pmc.ncbi.nlm.nih.gov), International Journal of Environmental Research and Public Health (PMC9368143)
• A Comprehensive Review of the Phytochemical, Pharmacological, and Toxicological Properties of Tribulus terrestris L. (pmc.ncbi.nlm.nih.gov), Biomolecules (PMC7277861)

Sources checked 2026-10-15.