BENEFITS OF TRIBULUS
✓ Improves sexual activity
✓ Improves athletic performance
✓ Balances the nervous system
✓ Protects the heart
✓ Protects the liver and kidneys
What is tribulus?
If the name tribulus terrestris doesn’t mean anything to you, you may know it under the name “Maltese cross”, “devil’s thorn” or “escarbot”. Native to the Mediterranean, tribulus is a flagship plant of Ayurvedic medicine and traditional Chinese medicine.
Tribulus is a perennial plant that belongs to the family of Zygophyllaceae. Thanks to its great adaptability, it grows in many regions of the world, including arid climates. Thus, it is found in Asia (China, Japan, Korea…) as well as in Africa, South America and even Europe.
It can reach 90 cm in height. It has hairy leaves covered with silvery hairs. From April to October, the plant bears yellow flowers that quickly give way to very spiny fruits resembling the Maltese cross. The name “tribulus” actually refers to this: it comes from the Greek “tribolos” which designates a spiny fruit with 3 points (although the tribulus fruit has 5). The extensive network of fine roots and the long lifespan of its seeds make it an invasive plant in some regions.
Although tribulus is an astonishing plant botanically speaking, it is also a medicinal plant used for millennia. The fruits, roots, and leaves possess numerous properties.
In Ayurvedic and Chinese medicine, tribulus is indicated to tone the body, protect the liver and kidneys, and improve sexual performance.
In Europe, beginning in the 1980s, research on tribulus multiplied and its consumption grew. It has an excellent reputation among athletes because it promotes muscle gain, increases physical strength, and speeds up recovery.
These studies also helped popularize it. And most of those we found are very recent!
Today, tribulus is mainly known for its aphrodisiac effect and its benefits for sexual activity. It is offered as a dietary supplement, in the form of tablets, capsules, powder, or mother tincture. In general, the whole plant is used. But it is in the fruits that the highest concentration of saponins, its active compounds, is found. India is the main producer of Tribulus terrestris.
Nutritional composition
- Saponins : protodioscin, dioscin, furostanol, diosgenin
- Phytosterols : beta-sitosterols
- Flavonoids : kaempferol, quercetin
- Alkaloids : harmane, harmine
- Vitamin C
- Minerals and trace elements : potassium, calcium, sodium, phosphorus, iron
- Proteins
Buying tribulus: my selection
I recommend the tribulus from the Nutrimea laboratory. This supplement is made from a standardized extract containing 40% saponins, its main active ingredient.
Nutrimea is a French brand launched in 2012. We recommend this company because its products are made from raw materials of controlled origin, and their quality is certified by a laboratory accredited to ISO 22000:2005.
By using the promo code “DARWIN10” you help support our blog, but more importantly you get 10% off all their products.
❤ We like : Controlled origin, good value for money and the many discounts offered (5% via the loyalty program, buy 3 products, get the 4th free)
★ Customer reviews : 4.5/5
☞ Quantity : 120 capsules / 4-month supply
✔ Discount code -10% : DARWIN10
Benefits
🔥 Improves sexual activity
In both men and women, tribulus is a valuable ally for libido and overall sexual activity. Thus, it improves sexual performance, promotes and stimulates desire.
This property is due to the action of tribulus on the hormones involved in sexuality. The saponins it contains, including protodioscin, diosgenin and dioscin, are able to regulate the production of testosterone in men and estrogen in women.
These two sex hormones are directly linked to libido, sexual desire, energy and vigor. That’s why low testosterone levels and low estrogen levels can cause a decrease in libido or sexual performance.
Tribulus does not increase sex hormone production but regulates it depending on the levels. To do this, the saponins act on the luteinizing hormone secreted in the brain. This hormone is responsible for stimulating testosterone production in the testes and for regulating the secretion of progesterone and estrogen in women.
In this study from the National University of Singapore conducted on rats, researchers demonstrated the aphrodisiac action of tribulus extract.
🔥 Reduces sexual dysfunction
In addition to stimulating sexual activity, tribulus is also capable of reducing disorders of erection, fertility, spermatogenesis (the process of sperm production), and even ovulation.
In men, tribulus saponins increase sperm production, improving their quality and motility. In women, they stimulate the secretion of FSH (follicle-stimulating hormone) and LH (luteinizing hormone), hormones involved in the ovulation process and the menstrual cycle.
This study from the National University of Singapore, conducted on rats, shows that tribulus protodioscin acts notably on intracavernous pressure, that is, penile swelling during erection.
This recent study from 2019 by the Tabriz University of Medical Sciences in Iran, conducted on men, concludes that the consumption of tribulus leads to an improvement in semen parameters (quantity, motility, and morphology).
🚴🏻♀️ Improves athletic performance
Tribulus is a natural anabolic, meaning that it promotes tissue building and muscle mass gain. That’s why it is appreciated by athletes and bodybuilding enthusiasts.
This activity is closely linked to the hormonal properties of tribulus. By stimulating the secretion of luteinizing hormone, the saponins act on testosterone levels. Testosterone, in turn, promotes muscle development by enabling muscle hypertrophy (the thickening of muscle fibers).
Moreover, testosterone improves recovery after physical exertion and promotes fat release. It also plays an important role in mental well-being!
In this study by the Shanghai University of Sport and Columbia University in New York, conducted on rats, tribulus saponins increased performance, body mass, and gastrocnemius mass (at the calf).
This other study conducted on 15 male boxers showed a decrease in muscle damage and an improvement in anaerobic performance after taking tribulus.
🙏 Balances the nervous system
Tribulus is also beneficial for the nervous system. It improves sleep quality, reduces stress, restlessness and mood swings, and relieves symptoms of depression…
Its hormonal action largely contributes to mental well-being. Indeed, estrogen and testosterone affect behavior and mood. That is why a drop in the concentration of sex hormones can lead to low mood, irritability, heightened emotionality, and loss of self-confidence…
Tribulus is also one of the adaptogenic plants, such as ginseng, maca or rhodiola, which increase the body’s ability to manage stress.
This study from various Indian universities, conducted on mice, shows that it is harmine, an alkaloid present in tribulus, that contributes to the plant’s beneficial action on the nervous system.
❤️ Protects the heart
Tribulus is a heart-protective plant. By reducing hypertension, it supports cardiac function and protects against cardiovascular diseases. Its content of beta-sitosterols and flavonoids, antioxidant molecules, is responsible for these effects.
In this study from Jilin Medical College, conducted on patients with angina pectoris, tribulus saponins significantly improved symptoms. In particular, they dilated the coronary artery and improved circulation.
♻️ Protects the liver and kidneys
In Ayurvedic and Chinese medicine, tribulus is traditionally used to stimulate and protect the liver and kidneys from free radicals. It is indicated to combat liver diseases, kidney and urinary problems.
In this study from Panjab University (India), conducted directly on renal epithelial cells, the tribulus extract blocked the formation of oxalate crystals involved in urinary stones.
How to take tribulus?
Tribulus in tablet form
Tribulus tablets or capsules are obtained after drying and grinding the whole plant or only the seeds. This is a form that is easily found in pharmacies, in organic and specialty stores, or on the Internet.
To get the maximum benefits, tablets or capsules should be sufficiently standardized in saponins (40 to 45 %).
Tribulus powder
It is also possible to find it in powder, to mix into water, fruit juice, yogurt, plant-based milk… Preferably choose organic tribulus, sun-dried, untreated and non-GMO.
Tribulus in mother tincture
Tribulus mother tincture is generally obtained by hydro-alcoholic maceration of the plant’s roots. But this format is more difficult to find and is not necessarily more effective. Especially since the mother tincture contains a lot of alcohol.
Tribulus and medicinal plants
To improve libido and enhance the aphrodisiac action of tribulus, it may be useful to combine it with maca (Lepidium meyenii). This tuber increases sexual energy, erectile function, improves fertility and facilitates ovulation. The tribulus/ginseng combination is also very beneficial for libido.
To regain restorative sleep and nervous system balance, note that the effect of tribulus is greatly increased when combined with ashwagandha (Withania somnifera), guarana (Paullinia cupana) or rhodiola.
Athletes can also take spirulina (Arthrospira platensis) at the same time as tribulus to improve their endurance and physical fitness.
Dosage
⚖️ The recommended dosage of tribulus varies between 600 and 1200 mg per day.
⏳Doses should be taken at noon or in the afternoon rather than in the evening. They are taken twice during the day. In general, it is recommended not to take tribulus for prolonged periods. It is best to do 20-day courses, each separated by a 2-week break. The first effects can be felt after 3 to 4 days. Ask your doctor for advice before starting a tribulus course.
💊In tablets : up to 3 per day for 400 mg tablets or capsules
🥄In powder : 1 level teaspoon per day (about 1 g)
🧪In mother tincture : 15 drops, twice a day
Contraindications and side effects
Tribulus is a safe plant. However, its use is not recommended for the following people :
- As a precautionary measure, young children, pregnant or breastfeeding women should avoid taking tribulus.
- People under medical treatment (antihypertensives, antidiabetics…) should consult their doctor before taking it.
- Because tribulus affects hormones, its use is contraindicated for people suffering from hormone-dependent cancers (breast and prostate cancer).
At recommended dosages, tribulus does not present any side effects. In case of excessively high doses or prolonged use, the following adverse effects may occur :
- Acid reflux.
- Stomach pain.
- Insomnia.
- Anxiety, panic, and agitation.
History, cultivation, and market of tribulus
It was first Ayurvedic medicine that highlighted its properties. In India, it was Charaka, a traveling physician of the 1st century and one of the main founders of Ayurveda, who first described the properties of the plant called “gokshura”. Charaka attributed aphrodisiac, tonic, and diuretic properties to it.
Later, tribulus became part of Chinese medicine. Even today, tribulus remains a valuable plant in India, China, Japan, and Korea.
In Europe, harmine, one of the compounds of tribulus, was first isolated in 1841. Since then, the studies on the plant have continued to multiply.
Anecdote: because of its fruits shaped like spiky capsules, the plant gave its name to a weapon used by the Roman army in Antiquity: the tribulus. Once placed on the ground, its sharp point would pierce the feet of men and horses.
Report prepared by Julia Perez and Charlotte Jean
Sources and scientific studies
Gauthaman K, Adaikan PG, Prasad RN, 2002. Aphrodisiac properties of Tribulus Terrestris extract (Protodioscin) in normal and castrated rats.
Gauthaman K, Ganesan AP, Prasad RN, 2003. Sexual effects of puncturevine (Tribulus terrestris) extract (protodioscin): an evaluation using a rat model.
Sanagoo S, Sadeghzadeh Oskouei B, Gassab Abdollahi N, Salehi-Pourmehr H, Hazhir N, Farshbaf-Khalili A, 2019. Effect of Tribulus terrestris L. on sperm parameters in men with idiopathic infertility: A systematic review.
Yin L, Wang Q, Wang X, Song LN, 2016. Effects of Tribulus terrestris saponins on exercise performance in overtraining rats and the underlying mechanisms.
Ma Y, Guo Z, Wang X, 2017. Tribulus terrestris extracts alleviate muscle damage and promote anaerobic performance of trained male boxers and its mechanisms: Roles of androgen, IGF-1, and IGF binding protein-3.
Saurabh Chhatre, Tanuja Nesari, Gauresh Somani, Divya Kanchan, and Sadhana Sathaye, 2014. Phytopharmacological overview of Tribulus terrestris.
Wang B, Ma L, Liu T, 1990. 406 cases of angina pectoris in coronary heart disease treated with saponin of Tribulus terrestris.
Anshu Aggarwal, Simran Tandon, Sugam Singla, Chanderdeep Tandon, 2010. Diminution of Oxalate Induced Renal Tubular Epithelial Cell Injury and Inhibition of Calcium Oxalate Crystallization in vitro by Aqueous Extract of Tribulus terrestris.
Photos: Adobe Stock. Coen van den Broek / Unsplash.
