Tribulus Terrestris
- Effective dose
- 400–750 mg
- Evidence
- 2/5· Emerging
Last updated June 1, 2026
What it is
Tribulus terrestris is a plant extract standardized for steroidal saponins (often protodioscin) that is heavily marketed as a natural testosterone booster. Despite that marketing, controlled trials in men do not show a consistent rise in testosterone; any sexual-function effects appear to work through other pathways rather than raising hormone levels.
Benefits
A 2025 systematic review found eight of ten trials reported no significant change in testosterone, so the testosterone-boosting claim is not supported. The stronger signal is for sexual function: tribulus improved erectile function in 3 of 5 trials assessing it, at roughly 400–750 mg/day for 4–12 weeks.
When to take it
Taken daily, typically with food, over several weeks; effects on sexual function in studies emerged over 4–12 weeks rather than acutely. There is no established pre-workout timing rationale.
Side effects
Generally well tolerated in trials, with occasional mild gastrointestinal upset; no drug-related serious adverse events were reported. Long-term safety data are limited.
Sources
Products containing Tribulus Terrestris
No products in our database contain this ingredient yet.