Tribulus: An Ineffective Testosterone Booster

So you’re looking for a way to boost your testosterone levels?

Then I have no doubt that your social media algorithm has already shown you adverts for tribulus.

This naturally occurring African herb has been heavily marketed towards bodybuilders for the last 30 years due to its apparent ability to increase the production of testosterone, and supplement manufacturers claim that you can add 5, 10, or even 20lbs of muscle mass in just 28 days.

There’s just one problem: it doesn’t fucking work!

What Is Tribulus Terrestris?

Tribulus Terrestris is a plant used in Ayurveda (the ancient Indian medical system).

It first rose to fame during the 1960s when it was sold as an aid for male sexual performance, and then in the mid-80s it was re-branded as a muscle building supplement which is said to “increase testosterone”.

That’s what it’s best known for today.

The muscle building hype comes from the fact that tribulus is said to contain protodioscin, which increases the secretion of luteinizing hormone from the pituitary gland (where fertility is regulated), and signals your testicles to create more testosterone. It makes sense that supplement companies would market the heck of out this, considering the role which testosterone plays in the muscle building process.

(When we think about it, that’s basically why people use steroids – to produce more testosterone – and supplement companies are aware of this, so the marketing for tribulus often refers to it as “a legal steroid”, etc.)

Does Tribulus Really Work?

Sadly not.

A pill which increases your testosterone without any of the nasty side effects of anabolic steroids sounds fucking awesome, so you’re gonna be angrier than a vegan who just bit their tongue when you find out that tribulus doesn’t live up to the hype.

In 30+ years there’s only been one single study which succesfully showed that tribulus could boost testosterone, and the head researcher of the trial later said he felt this only happened because the participants were suffering from androgen deficiency (low testosterone), and that in normal circumstances he didn’t believe any difference would have occurred. (4)

Further still, a comprehensive 2014 meta-analysis concluded:

“The evidence suggests that tribulus terrestris is not effective for increasing testosterone levels in humans, and thus, the marketing claims being made by supplement companies are unsubstantiated.” (8)

Ouch!

We also have a 2007 study published in the Journal of Strength and Conditioning Research which showed that a group of well-trained men saw no increase to testosterone levels (or extra muscle mass) when supplementing with tribulus, and a 2008 study which came to the same conclusion for female trainees. (1, 2)

Also, there’s an interesting 2005 study which debunks the claim that tribulus increases luteinizing hormone (and in doing so, driving a dagger through the heart of all the marketing on it being a “test booster”!). (3)

On the good side, though, supplementing with tribulus does appear to help with libido (they were right during the 1950s!), and also with helping the body to guard against the formation of kidney stones. (5, 6, 7)

Russ’ Rating

The sad reality is that tribulus just doesn’t work.

It might be handy if you need to boost your sexual appetite or if you’re worried about kidney stones, but the vast majority of people who use this supplement are doing so because they think it’ll help the build more muscle, and research says otherwise.

So let me make this clear once and for all; Tribulus Terrestris is NOT a muscle building supplement!

Further Reading:

If you enjoyed this blog, then you’ll probably also like reading these.

>> Russ’ Guide To Supplements
>> Creatine: Your Best Pal For Building Muscle!
>> How To Get In Photoshoot Shape In 2 Months

References:

1. Rogerson S., et al. The effect of five weeks of Tribulus terrestris supplementation on muscle strength and body composition during preseason training in elite rugby league players. J Strength Cond Res (2007).
2. Saudan C., et al. Short term impact of Tribulus terrestris intake on doping control analysis of endogenous steroids. Forensic Sci Int (2008).
3. Neychev V. K., et al. The aphrodisiac herb Tribulus terrestris does not influence the androgen production in young men. J Ethnopharmacol (2005).
4. Roaiah M. F., et al. Pilot Study on the Effect of Botanical Medicine (Tribulus terrestris) on Serum Testosterone Level and Erectile Function in Aging Males With Partial Androgen Deficiency (PADAM). J Sex Marital Ther (2016).
5. Sellandi T. M., et al. Clinical study of Tribulus terrestris Linn. in Oligozoospermia: A double blind study. Ayu (2012).
6. Santos Jr C. A., et al. Tribulus terrestris versus placebo in the treatment of erectile dysfunction: A prospective, randomized, double blind study. Actos Urol Esp (2014).
7. Anand R., et al. Activity of certain fractions of Tribulus terrestris fruits against experimentally induced urolithiasis in rats. Indian J Exp Biol (1994).
8. 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).