Tribulus Terrestris Whole Plant Extract
Also known as: Tribulus, Gokshura, Puncture Vine, Goat's Head, Tribulus terrestris
Overview
*Tribulus terrestris* is a perennial herb belonging to the Zygophyllaceae family, found across Europe, Asia, and Africa. Traditionally used in systems like Ayurveda and Traditional Chinese Medicine, this extract is known for its potential diuretic, tonic, and aphrodisiac properties. It primarily contains steroidal saponins and flavonoids, which may contribute to its health benefits. Commonly promoted in sports nutrition for its supposed ability to enhance testosterone levels and athletic performance, the scientific evidence supporting these claims is inconsistent and often of low to moderate quality. While some studies show promise, particularly regarding sexual health improvements in women and potentially beneficial effects on lipid profiles in active individuals, further research is necessary to clarify the overall efficacy and safety of *Tribulus terrestris* in various applications.
Benefits
The evidence surrounding the benefits of *Tribulus terrestris* varies widely. Some studies indicate it might help maintain the hypothalamus-pituitary-testes axis and aid post-exercise recovery. Nevertheless, most research fails to demonstrate significant testosterone increases in healthy males. In premenopausal women, there's potential for improved sexual function and testosterone levels, but the evidence is considered very weak. There's also some indication of favorable impacts on lipid profiles among active adults, but muscle damage and hormonal balance show little improvement. Reported effect sizes are typically small, with notable enhancements in sexual function appearing after 1-3 months of supplementation. Caution is advised due to the overall low quality of the existing supporting evidence.
How it works
The precise mechanism of action of *Tribulus terrestris* is not completely understood. Its active components, mainly steroidal saponins and flavonoids, might enhance nitric oxide synthesis, potentially influencing blood flow and various physiological responses. The extract also seems to affect the hypothalamus-pituitary-testes axis, a critical pathway in hormone regulation. Although suggested interactions with hormonal systems and exercise recovery exist, detailed documentation of biological targets and pathways remains limited.
Side effects
Generally, *Tribulus terrestris* is regarded as safe when consumed as directed for short to moderate time frames (up to 6-8 weeks). Adverse effects are uncommon, with abdominal cramps reported in less than 5% of users. Serious side effects have not been documented in clinical studies. However, individuals dealing with hormonal imbalances or those taking hormone-altering medications are encouraged to consult a healthcare professional prior to use. Safety data regarding pregnant or breastfeeding women is inadequate, leading to a recommendation against its use in these populations. No noteworthy interactions with medications are reported, though caution is advised when combined with other hormonal supplements.
Dosage
The typical dosage for *Tribulus terrestris* extract ranges from 500 mg to 1000 mg daily, with many studies citing an average intake of approximately 770 mg per day. Although an upper limit for safety has not been defined, continuous usage is often recommended to be restricted to a duration of 6-8 weeks to mitigate potential adverse effects. To optimize absorption and efficacy, it is advisable to take the supplement on an empty stomach. The extract is most commonly administered in capsule form, and consistent timing and composition are essential due to the variable bioavailability of its components.
FAQs
Is *Tribulus terrestris* safe for long-term use?
While generally safe for short-term use, long-term effects are less understood. It's recommended to limit continuous use to 6-8 weeks without breaks.
How should I take *Tribulus terrestris*?
It is best taken on an empty stomach to enhance absorption. Follow recommended dosages from reputable sources.
Can I expect significant testosterone increases?
Current evidence does not support significant testosterone elevation from *Tribulus terrestris* supplementation in healthy individuals.
Does *Tribulus terrestris* affect athletic performance?
Research shows mixed results; while it may aid recovery, substantial benefits on performance are not consistently observed.
Research Sources
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5363995/ – This systematic review examines the effects of *Tribulus terrestris* on testosterone levels and overall athletic performance. It highlights that many available studies report variable results, often lacking rigor, and suggests the need for robust clinical trials to better understand its efficacy.
- https://pubmed.ncbi.nlm.nih.gov/17993133/ – This clinical trial demonstrated that *Tribulus terrestris* may improve sexual function in premenopausal women, although results varied significantly among individuals. The study advocates for further research to validate long-term effects and benefits.