Tribulus Terrestris Benefits: The Evidence.

The short answer: Tribulus terrestris benefits rest mostly on tradition. The spiny plant has a long history in traditional medicine as an aphrodisiac and a general tonic, but the NIH Office of Dietary Supplements (ODS) reports that none of the handful of strength and muscle studies found a benefit. So "vitality" and "libido" on a label describe its traditional role, not proven results. Our Tribulus, Zinc & Magnesium Capsules list 750 mg of tribulus fruit per 3-capsule serving.

Key takeaways

• Traditional medicine has used Tribulus terrestris extracts for centuries as an aphrodisiac and a general tonic, according to NIH's LiverTox database.
• ODS sees no scientific backing for tribulus as a performance aid, and it says there's too little research to judge whether the herb is safe.
• In the strength trials LiverTox summarizes, tribulus did no better than the comparison group, and its overview says sexual function improved no more than on placebo.
• LiverTox puts the usual daily amount at 250 to 750 mg, so a 1,000 mg product sits above that range with nothing to show that more does more.
• Of our three formulas that contain tribulus, only one prints how much: 750 mg per 3-capsule serving.

Betterly sells all three of those formulas, so we have money riding on how you read this page. That's why each research finding below names the NIH page it came from, including the findings that don't help our label.

What is Tribulus terrestris, and where does it grow?

Tribulus terrestris is a spiny-fruited plant that hugs the ground in dry habitats across Asia, Africa, Australia and North and South America.

NIH's LiverTox entry on tribulus calls it a common weed and a low-growing shrub. A 2020 review in its reference notes adds that the crawling plant favors arid climates and sandy soils.

Makers can use the leaves, fruit or roots, LiverTox says, so check which part a label names. Our men's formula and the extract in our women's blend both come from the fruit. Our tongkat ali formula lists "whole herb," meaning the whole plant, with no breakdown of how much came from each part.

What does tribulus do for the body, as far as anyone knows?

Science hasn't established what tribulus does in the human body; LiverTox says plant compounds called saponins, such as protodioscin, are believed to be its active ingredients.

The herb's reputation is far older than that chemistry. LiverTox says tribulus extracts were used for centuries in traditional medicine as an aphrodisiac, a general tonic and a "mood stimulant." Put simply, people took it hoping for more drive and more get-up-and-go.

A 2020 review listed in LiverTox's reference notes mentions its use in both Chinese and Ayurvedic medicine. The newest role is at the gym, where LiverTox says tribulus has recently become a common pick.

ODS says sellers claim tribulus improves performance by raising hormone levels, testosterone among them, and LiverTox reports that the hormone effects seen in animal studies haven't been reproduced consistently in people.

What do human studies say about tribulus terrestris benefits?

Human studies of tribulus terrestris benefits are few and small, and ODS says the handful that tested strength or muscle found no benefit at all.

The ODS fact sheet on exercise and athletic performance supplements ends its tribulus entry bluntly: "There's no scientific support for taking Tribulus terrestris supplements to improve exercise or athletic performance."

These are the strength trials LiverTox summarizes:

All three came up empty on strength and muscle, the goals gym buyers care about most, and ODS reaches the same bottom line for performance.

Read the third row with care. LiverTox's note lists androstenedione and DHEA, both hormone precursors, in that blend. So it wasn't a test of tribulus alone, and it isn't comparable to our formula.

Libido is the other big claim. LiverTox's overview says that in controlled trials, sexual function improved no more on tribulus extracts than on placebo.

One more gap applies to us directly. ODS notes that most ingredient combinations in performance products haven't been studied, and we know of no study of our nine-row formula as a combination.

Are there tribulus benefits for men, and what does "vitality" mean?

No tribulus benefits for men have been proven; our label's "Supports Men's Vitality & Wellness" describes the tonic role the herb is traditionally sold for, not a measured result.

Why those words? "Vitality" and "libido" echo the two jobs tradition gave tribulus, a general tonic and an aphrodisiac. On a label, they say what a formula is intended to support. Neither one reports an effect that trials have shown. Controlled trials tested sexual function as well as strength, and LiverTox says tribulus didn't beat placebo there either.

The wider men's shelf hasn't earned more. A 2015 review summarized by LiverTox found tribulus in 43% of 30 top-selling men's sexual-health products. It also said controlled studies showed no evidence that tribulus improves men's sexual health.

What our bottle does hold for certain is two minerals with well-defined jobs. The ODS zinc fact sheet credits zinc with helping the immune system and with making proteins and DNA, and ODS lists muscle and nerve function among magnesium's roles. Those jobs belong to the minerals, not to tribulus.

From our shop: Tribulus, Zinc & Magnesium Capsules — our men's vitality formula, with tribulus fruit as the heaviest of seven botanicals at 750 mg per 3-capsule serving, taken before bed.

Is 1,000 mg of tribulus better than a smaller amount?

No evidence shows that 1,000 mg of tribulus does more than a smaller amount, and LiverTox puts the usual daily dose at 250 to 750 mg.

LiverTox says tribulus is sold in 250 mg and 500 mg tablets and capsules. The 2015 review of men's products found amounts from 100 to 1,000 mg. A 2018 sports review in LiverTox's notes adds a warning. It says doses above 1,000 mg a day may carry significant side effects.

Bigger servings also run into the ODS safety note. ODS can't vouch for the herb's safety, since too few studies exist. Animal studies also tie high doses to heart, liver and kidney damage.

Our men's formula prints 750 mg per 3-capsule serving, the highest amount in LiverTox's usual range. Split three ways, that's 250 mg a capsule, the same as the smaller strength LiverTox mentions. The label's caution rules out a fourth capsule, which would push tribulus to 1,000 mg.

Milligrams depend on form, too. Our 750 mg row names the fruit and doesn't call it an extract. A concentrated extract, by contrast, could print a smaller number that stands for more plant. Compare part and form before you compare milligrams.

How much tribulus is in each of our formulas?

Only Betterly's Tribulus, Zinc & Magnesium Capsules give tribulus its own amount, 750 mg per 3-capsule serving; our other two formulas hide it inside proprietary blends.

A proprietary blend shows a single combined weight, with its ingredients named in descending order by weight. That order caps each one. If tribulus sits ninth, eight ingredients weigh at least as much, so it can't be more than a ninth of the blend. For what else a blend's single number leaves out, see our walkthrough of proprietary blend labels.

Only the first label lets you count your tribulus exactly. In the tongkat formula, 745 mg divided by nine caps it near 83 mg, and the real amount is probably lower.

That tongkat formula has a bigger issue than disclosure. Its 50 mg of zinc per 2-tablet serving is over the adult upper limit. ODS puts that limit at 40 mg a day, and it counts food as well as pills. We don't recommend taking the Tongkat Ali, Maca & Ginseng Capsules at the labeled dose, so get a healthcare provider's view before using them at all.

The women's formula gets its own deep dive in tribulus for women.

Inside the men's formula, tribulus dominates. The seven botanical rows add up to 1,075 mg, and tribulus is 750 mg of that, about 70%. The other six are listed at 50 to 75 mg each.

From our shop: Tribulus & Ginseng Women's Libido Capsules — our women's formula, with tribulus extract listed second of 14 blend ingredients (802 mg total), plus 26 mg of zinc and five B vitamins per 2-capsule serving.

How should you take a tribulus formula like ours?

The label for Betterly's Tribulus, Zinc & Magnesium Capsules directs three capsules before bedtime, and its caution panel warns, "Do not exceed recommended dose."

Those three capsules hold 750 mg of tribulus, 30 mg of zinc and 200 mg of magnesium. A bottle's 90 capsules cover 30 nights at that pace. The label's suggested use is all three capsules together at bedtime, not spread across the day.

Zinc sets the tightest limit. The 30 mg in a serving is 273% of the Daily Value, and ODS caps adults at 40 mg a day with food counted in. That leaves little room for meals, let alone a second zinc product. Count every source before this becomes a nightly habit, and ask a healthcare provider if the total looks close.

Magnesium follows a separate rule. The adult ceiling for supplemental magnesium is 350 mg a day, according to the ODS magnesium fact sheet, and it counts pills and medicines but not food. Our 200 mg (48% DV) uses more than half of that.

Keep to one tribulus formula at a time, since pairing two of ours stacks their zinc.

When won't a tribulus supplement give you what you want?

A tribulus supplement won't deliver if you want a result you can measure, you're shopping by the biggest milligram figure, or a multivitamin already covers your zinc.

• You want a result you can track. Every trial in the table above measured something concrete, and the tribulus groups ended up level with the comparison groups each time.
• You shop by the biggest number. We found no study showing a 1,000 mg label does more than a 750 mg one, and it sits past LiverTox's usual range.
• Your multivitamin already covers zinc. Almost every multivitamin/mineral supplement contains zinc, according to ODS, and a 30 mg serving on top can crowd the 40 mg adult limit.

Before you buy anything, you can compare the panels of our other targeted support formulas, most of which contain no tribulus at all.

Who should talk to a clinician before taking a tribulus formula?

Talk to a clinician before taking tribulus if you use medicine, already get zinc elsewhere, are under 18 or have a medical condition; our label rules out pregnancy and lactation.

Medicines come first. ODS lists interactions between zinc and some antibiotics, penicillamine and thiazide diuretics. It also flags magnesium with antibiotics, some diuretics and bisphosphonates. A pharmacist can check all nine rows of our panel against your list.

Next, add up zinc from every label you take. The adult ceiling of 40 mg a day includes food, so count a multivitamin's zinc along with any other men's product.

Teens face a tighter line. Our caution sends anyone under 18 to a physician first, and ODS caps zinc for 14- to 18-year-olds at 34 mg a day. One serving would leave just 4 mg for everything a teen eats.

Your health history counts too. Our label's warning covers any medical condition and asks for a physician's advice before use. Mention any past liver concerns, since LiverTox advises treating high doses as a possible source of harm, particularly when the liver is already affected.

Scheduled surgery is another reason to speak up, so put this formula on the list you give your care team.

Finally, pregnancy and lactation aren't a judgment call for our men's formula. Its warning reads, "Do not use if pregnant or lactating."

FAQ: tribulus terrestris benefits

Is tribulus good for you?

Tribulus hasn't been shown to be good for you, and its safety record is thin. LiverTox reports it's generally well tolerated, though mild stomach upset, nausea or indigestion can occur. It also notes isolated case reports of kidney injury with raised liver enzymes, possibly from other causes, and advises treating high doses as potentially harmful. ODS adds that the herb lacks enough research to show it's safe. Our roundup of tribulus side effects covers the details.

Is tribulus a stimulant?

None of the federal sources we read describes tribulus as a stimulant like caffeine, and our Tribulus, Zinc & Magnesium label lists no caffeine. LiverTox does say traditional medicine used tribulus as a "mood stimulant," but that describes an old use, not a measured effect. Our label also sets the serving for bedtime, not the morning.

Is tribulus the same as gokshura?

Yes, gokshura is another name for Tribulus terrestris. A 1997 review of the herb, cited in LiverTox's reference notes, says tribulus is also known as Gokhshura and is used in several Ayurvedic remedies. LiverTox's own list of other names adds gokhru, devil's thorn and goathead, plus puncture vine, a name it links to the sharp spines on the fruit. A different name on the bottle doesn't change the plant, so read the part and the milligrams the same way.

Is tribulus vegan?

Tribulus is a plant, but whether a tribulus product is vegan depends on the rest of its label. Our Tribulus, Zinc & Magnesium label claims vegan and gluten free, and its capsule is hypromellose, a vegetable capsule. Our women's formula claims gluten free and non-GMO but makes no vegan claim. Our tongkat formula's blend lists oyster extract, so it isn't vegan. On any brand, check the claims and the other-ingredients line.

Sources

• Tribulus, LiverTox (NCBI Bookshelf, National Institutes of Health)
• Dietary Supplements for Exercise and Athletic Performance: Fact Sheet for Consumers (NIH Office of Dietary Supplements)
• Zinc: Fact Sheet for Consumers (NIH Office of Dietary Supplements)
• Magnesium: Fact Sheet for Consumers (NIH Office of Dietary Supplements)

If this left you looking for somewhere to start, read tribulus terrestris capsules for men — its amounts per serving are listed on the page. For the practical questions this raises, how dosing, sourcing and subscriptions work is answered in one place.