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Tribulus Terrestris
Saponin-rich herb that consistently improves libido and sexual function, though evidence for testosterone elevation remains weak.
What the evidence says
Tribulus appears to help in 4 of 5 studies with measurable effects — the evidence leans clearly favourable.
Most evidence is from high-quality meta-analyses and randomised trials published 2000–2026 with a typical study size of 60 participants.
Based on 37 studies · 4 meta-analyses · 25 RCTs · 3,314 total participants
Confidence
HighWhat the studies found
By outcome
See full supplement plans that include Tribulus.
Tribulus has an evidence score of 8.5/10 — very strong evidence based on 37 indexed studies, including 4 meta-analyses. Saponin-rich herb that consistently improves libido and sexual function, though evidence for testosterone elevation remains weak.
The commonly studied dose of Tribulus is 250-750mg daily (standardized to 45-60% saponins). Research points to an estimated optimal dose around 750mg, with a minimum effective dose near 400mg. Individual response varies — start low and adjust.
The best time to take Tribulus is with meals. Take it with food. Tribulus terrestris contains steroidal saponins (particularly protodioscin) that are proposed to support LH secretion and testosterone levels.
Last reviewed May 2026 · evidence from 40 studies · how we score
This information is for educational purposes only. It is not a substitute for professional medical advice. Always consult a qualified healthcare provider before starting, stopping, or changing any supplement or medication.
Tribulus Terrestris is a flowering plant traditionally used in Ayurvedic and Chinese medicine for vitality and libido. Despite marketing claims, research does not support significant testosterone-boosting effects in healthy individuals. However, it does show consistent benefits for libido, sexual function, and may help with blood pressure and blood sugar. The active compounds include steroidal saponins, primarily protodioscin.
Increases sexual desire
May enhance NO production
May help regulate glucose
How Tribulus works — from molecular targets to health outcomes. Click an edge to see supporting research.This visualization is in beta — pathways are being refined and expanded.
250-750mg daily (standardized to 45-60% saponins)
Loading: Not required
Take with food
| Form | Type |
|---|---|
| 💊Extract standardized to 45-60% saponins (protodioscin) | Recommended |
| 🧪Whole herb powder (less potent) | Alternative |
Standardization to saponins/protodioscin content is important. Bulgarian-sourced tribulus is traditionally considered higher quality.
Minimum: 4 weeks
Optimal: 8 weeks
Cycling: 6-8 weeks on, 2-4 weeks off
Note: Take with food for better absorption. Consistent daily use for several weeks needed to see effects.
Based on systematic review showing improvement in 3 of 5 studies at 400-750mg doses. Studies had low methodological quality (50% low Jadad scores). Effects primarily in men with existing ED.
Increased sexual desire in both sexes
Improved erectile function and arousal
Does not reliably increase testosterone
Good evidence for libido; don't expect testosterone changes
May have additive hypotensive effects
May enhance blood sugar lowering
Tip: Take with food
Tip: Avoid evening doses
Tribulus is generally well-tolerated and considered safe for most healthy adults at recommended doses. The most commonly reported side effects are GI upset, sleep disturbance. Use caution if any of these apply to you: Hormone-sensitive conditions (theoretical).
Fenugreek
Likely helpsTraditional herb with evidence for supporting testosterone, libido, blood sugar control, and lactation.
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