Regular physical activity, especially intense running training, brings numerous health benefits. However, heavy strain on the body can cause oxidative stress and microdamage to muscles, leading to pain, inflammation, and decreased performance. This is why growing attention is being paid to natural supplements that may support recovery, reduce inflammation, and improve athletic results. One of them is Tribulus terrestris, known in Poland as buzdyganek naziemny.
Tribulus is a plant that grows in warm climates and is rich in bioactive compounds. It contains, among others, saponins that support hormonal balance and muscle regeneration, flavonoids and polyphenols with potent antioxidant properties that protect cells from damage, as well as terpenoids with anti-inflammatory and protective effects. Research indicates that these substances may reduce the formation of free radicals, decrease muscle damage after exercise, and support improved physical performance.
The effect of Tribulus supplementation on reducing oxidative stress was confirmed in a randomized, placebo-controlled trial conducted by Tabriz University of Medical Sciences. The study included 34 healthy recreational runners aged 18 to 35. Each participant took either 500 mg of Tribulus fruit extract or a placebo twice daily, while all participants performed intensive interval training five times a week.
According to available data, after two weeks, the supplementation group showed lower concentrations of inflammatory and muscle damage markers in the blood compared to the placebo group. Participants taking Tribulus also reported experiencing milder muscle soreness after exercise.
Although comprehensive research into the properties of Tribulus terrestris is still ongoing, this study, together with earlier publications, suggests that it may serve as a valuable natural aid for physically active individuals. Potential benefits include faster recovery after intense training, reduced muscle pain and swelling, enhanced cell protection against oxidative stress, and improved performance parameters. If the expected effects are confirmed, Tribulus may find application in recovery strategies for both amateur and professional athletes.
Based on: Nejati, M., Dehghan, P., Khani, M. et al. The effect of Tribulus terrestris supplementation on inflammation, oxidative stress, and performance of recreational runners: study protocol for a randomized placebo-controlled trial. Trials 23, 689 (2022).
