Reviewed and updated: 13 November 2026
Shilajit or tribulus terrestris: which is better depends on what you want from it, because they are completely different things. Shilajit is a mineral-rich resin that seeps from Himalayan rock, prized in Ayurveda as a rejuvenating tonic, while tribulus is a spiky little fruit that Ayurvedic and Chinese herbalists have long reached for to support male vitality. On the human research, neither is a clear winner. Both have small, mixed evidence, and for shilajit, purity matters more than almost anything else.
I get asked this a lot, usually by men who have seen both on social media within the same week. So let me walk you through what each one actually is, what is in it, what the studies really show, and how I would choose between them.
Shilajit or tribulus terrestris: the quick answer
- What they are: shilajit is a sticky mineral and plant resin from high mountain rock; tribulus terrestris is a plant whose dried fruit is turned into a standardised extract.
- What they are traditionally known for: shilajit as an all-round Ayurvedic rejuvenator (a "rasayana"); tribulus, known as gokshura, for male vitality, sexual wellbeing and general strength.
- What the research shows: a handful of small human trials for each, with mixed results. A 2025 review of tribulus trials rated the evidence as low quality overall.
- The key thing to know: raw shilajit can carry heavy metals and contaminants, so only buy a purified extract with published batch results.
- Who should take care: anyone on regular medication, anyone pregnant or breastfeeding, and people with kidney, liver or iron-storage problems should speak to their GP first.
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Where they come from: two very different traditions
Shilajit, the "conqueror of mountains"
Shilajit is one of the strangest things anyone has ever put in a supplement. In summer, as the rock warms in the Himalaya and the Hindu Kush, a dark, tar-like resin slowly oozes from cracks in the cliffs. Mountain communities collected it for centuries, and Ayurvedic texts describe it as a rasayana, a rejuvenating tonic taken to support strength, resilience and a long, active life. It has a reputation as an all-rounder rather than a herb for one particular purpose, and it was traditionally taken dissolved in warm water or milk.
Its origin is still debated. Most researchers think it forms over centuries as plant material breaks down and is compressed within the rock, which is why it is such a complex mixture of organic and mineral matter.
Tribulus terrestris, the spiky gokshura fruit
Tribulus terrestris is a low, creeping plant with small yellow flowers and hard, spiny fruits that will happily puncture a bicycle tyre, hence its English nickname, puncture vine. In Ayurveda it is called gokshura and has been used for well over a thousand years, often as part of formulas for men. In traditional Chinese practice the fruit, bai ji li, has its own long history. Across both traditions it is best known as a herb for male vitality, sexual wellbeing and general strength, and in more recent decades it became popular with athletes and gym-goers.
Shilajit
A Himalayan mountain resin, treasured in Ayurveda as a rasayana and traditionally taken as a general rejuvenating tonic.
Tribulus terrestris
The spiky gokshura fruit, carried through Ayurvedic and Chinese herbalism and long associated with male vitality.
What is actually in them
Shilajit: humic substances, fulvic acid and minerals
A 2023 review that pulled together the chemical analyses published so far found that more than 80% of shilajit by weight is humic substances, with roughly 20% made up of minerals, mainly calcium, potassium and magnesium. It also contains amino acids, fatty acids and small plant compounds such as caffeic and gallic acid. The same review is refreshingly honest that no complete chemical analysis has ever been done, and that composition varies a lot from region to region (Kamgar et al., 2023).
The two compound groups most often discussed are fulvic acid and a family called dibenzo-alpha-pyrones. Good purified extracts are usually standardised to a stated percentage of fulvic acid, which is the closest thing shilajit has to a quality marker.
Tribulus: steroidal saponins
Tribulus gets its character from steroidal saponins, the best known of which is protodioscin, along with flavonoids. Extracts are normally standardised to a percentage of total saponins, and that figure can vary widely depending on where the plant was grown and which part was used. This is one reason tribulus studies are so hard to compare: two products both labelled "tribulus" can contain quite different amounts of the compounds that matter.
How each one is absorbed and how it is thought to work
Fulvic acid is a small, water-soluble molecule, and researchers have long suggested it may help carry minerals across the gut wall, although good human absorption data is thin. Laboratory work on shilajit has focused on how its compounds interact with mitochondria, the energy-producing parts of our cells, and with collagen and connective tissue. That is interesting science, but most of it comes from cell and animal studies.
Tribulus saponins are large molecules that are poorly absorbed intact. Much of what happens to them depends on gut bacteria, which break them down into smaller sapogenins that the body can take up more easily. Laboratory and animal studies have also explored whether tribulus compounds influence nitric oxide signalling, the pathway that helps blood vessels relax, which is one reason the herb is discussed in the context of circulation and sexual wellbeing. In people, that link has not been firmly established.
What the human research shows
Shilajit in people
The best-designed shilajit study I know of followed 63 recreationally active young men for eight weeks. Those taking 500 mg a day of a purified extract kept more of their maximal strength after a tiring leg-exercise test than those on placebo, while 250 mg a day showed no difference, and the effect appeared only in the stronger half of the group (Keller et al., 2019). A smaller 90-day trial in healthy men aged 45 to 55, taking 250 mg twice a day, reported shifts in some male hormone markers compared with placebo (Pandit et al., 2016). Both studies used a single branded extract, and neither has been widely repeated by other research teams, so I see them as early and encouraging rather than settled.
Tribulus in people
Tribulus has more trials, but the picture is mixed. A 2025 systematic review gathered ten clinical studies in 483 men, taking 400 to 750 mg a day for one to three months. Half of the studies were rated low quality. Results on sexual wellbeing were inconsistent, and eight of the ten found no meaningful change in male hormone levels, particularly in men whose levels were normal to begin with (Vilar Neto et al., 2025). In a six-week trial in 30 CrossFit-trained men taking 770 mg a day, tribulus made no difference to body composition or most performance tests compared with placebo (Fernández-Lázaro et al., 2021).
So which is better?
If I am honest with you, the research does not crown either one. Shilajit has a couple of intriguing trials on physical resilience, and tribulus has more studies but weaker and less consistent results. Where they really differ is in tradition and in risk. Tribulus is a plant extract with a long record in men's herbal formulas and a fairly predictable quality profile when it is standardised. Shilajit is a mined resin whose quality depends entirely on how carefully it has been purified.
My own rule of thumb: if the heritage of men's botanicals is what draws you, tribulus sits comfortably within a broader blend, which is how it was traditionally used. If shilajit is what appeals, only consider a purified, fulvic-acid-standardised extract from a seller who publishes heavy-metal results for every batch.
How much and how to take them
- Shilajit: human studies have used 250 to 500 mg a day of a purified extract, taken with food. Resin is traditionally dissolved, pea-sized, in warm water; capsules make the amount easier to control.
- Tribulus: trials have used 400 to 770 mg a day of a standardised extract, usually split across meals or taken with breakfast.
- Give it time: the studies ran for six weeks to three months. Herbal ingredients are traditionally taken consistently rather than as a one-off.
- Stick to the label: never exceed the stated daily amount, and check whether a blend already contains one of these before adding another product.
Can you take shilajit and tribulus together?
There are no studies looking at the two combined, so nobody can tell you how they behave together. If you want to try both, I would start one at a time, give it several weeks, and only then consider adding the other, so you know how each suits you. Check with your GP or pharmacist first if you take any regular medication.
Quality and purity: the part most people skip
This matters most for shilajit. Because it is gathered from rock, raw or poorly processed shilajit can contain heavy metals such as lead and arsenic, as well as mould and other contaminants. A good product will be a purified extract, state its fulvic acid percentage, and come with a Certificate of Analysis showing heavy-metal results for that batch. Shilajit is an unusual food ingredient, so it is also fair to ask a seller how their product meets UK food law, including the novel food rules.
For tribulus, look for the part of the plant used (fruit is traditional), the extract type and the saponin percentage. At Pure Vitamins, every batch of MANS PRIME GOLD is tested for active content, microbes and heavy metals at our GMP-certified facility, and we publish the results on the Certificate of Analysis page.
Where tribulus fits in MANS PRIME GOLD
We chose to include tribulus rather than shilajit in MANS PRIME GOLD because it belongs to the same herbal tradition as the other six botanicals in the formula: maca, Panax ginseng, muira puama, ashwagandha, safed musli and shatavari. That is how gokshura has usually been taken, as one voice in a blend rather than on its own. If you want to go deeper, our guide to tribulus terrestris, its compounds and the evidence covers the plant in more detail, and you can see how it compares with another favourite in is ashwagandha better than tribulus?
For the wider picture, our round-up of the best herbs for male vitality and what the science shows covers each botanical, and the guides to Panax ginseng, ginsenosides and nitric oxide and what maca root is explain two of tribulus's partners in the formula. You will find every guide we have written in our supplement guides hub.
A few cautions worth knowing
- Medication: tribulus has been studied in animals for effects on blood sugar and blood pressure, so if you take medicines for either, speak to your GP or pharmacist first. The same applies to shilajit if you take any regular medication.
- Kidneys and liver: there are rare case reports of kidney and liver problems linked to high-dose tribulus use. Anyone with kidney or liver disease should avoid both unless their doctor agrees.
- Iron stores: shilajit is mineral-rich, so people with an iron-storage condition such as haemochromatosis should check with their GP.
- Hormone-sensitive conditions: if you have a hormone-sensitive condition, talk to your doctor before taking either.
- Pregnancy and breastfeeding: neither is suitable. MANS PRIME GOLD is designed for men aged 18 and over.
- Persistent concerns: if something about your health has changed and is worrying you, a supplement is not the answer. Please see your GP.
Frequently asked questions
Is shilajit better than tribulus terrestris?
Not clearly. Shilajit has a couple of small, encouraging trials on physical resilience, while tribulus has more studies but mixed results. They are different substances with different traditions, so the better choice depends on what you are looking for and how much you value a predictable, standardised extract.
Can I take shilajit and tribulus together?
No studies have tested them together. If you want to try both, introduce one at a time over several weeks, and check with your GP or pharmacist first if you take any medication.
How much shilajit and tribulus do studies use?
Human studies have used 250 to 500 mg a day of purified shilajit extract, and 400 to 770 mg a day of standardised tribulus extract, usually for six weeks to three months.
Is raw shilajit safe?
Raw or unprocessed shilajit can contain heavy metals and other contaminants. Choose a purified extract that states its fulvic acid content and comes with a batch Certificate of Analysis showing heavy-metal results.
Does MANS PRIME GOLD contain shilajit?
No. MANS PRIME GOLD contains a standardised tribulus fruit extract alongside maca, Panax ginseng, muira puama, ashwagandha, safed musli and shatavari, with 400 mg of total herbal actives per capsule. It does not contain shilajit.
If you are weighing up shilajit or tribulus, I hope this has made the choice a little clearer. Take your time, read labels carefully, and choose the option that fits your routine. And if you would like to see tribulus the way it has traditionally been used, as part of a thoughtful blend, you can explore MANS PRIME GOLD on our home page alongside the rest of our range.
Dr. Miron, Founder of Pure Vitamins UK
Our pick for this guide
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From £15.00 · 8 capsules
Sources
- Kamgar E, Kaykhaii M, Zembrzuska J. A comprehensive review on shilajit: what we know about its chemical composition. Critical Reviews in Analytical Chemistry, 2023. PubMed 38133965
- Keller JL et al. The effects of shilajit supplementation on fatigue-induced decreases in muscular strength and serum hydroxyproline levels. Journal of the International Society of Sports Nutrition, 2019. PMC6364418
- Pandit S et al. Randomised, placebo-controlled clinical evaluation of purified shilajit on male hormone markers in healthy volunteers aged 45 to 55. Andrologia, 2016. PubMed 26395129
- Vilar Neto JO et al. Systematic review of clinical trials of Tribulus terrestris supplementation in men. Nutrients, 2025. PMC11990417
- Fernández-Lázaro D et al. The effects of 6 weeks of Tribulus terrestris supplementation on body composition, hormonal response, perceived exertion and CrossFit performance. Nutrients, 2021. PMC8623187
Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle. This article is for general information only and is not medical advice. If you have a medical condition, take medication, or are concerned about your health, please speak to your GP or pharmacist.
