If you’ve been feeling off, low sex drive, dwindling energy, muscle loss, or even mood swings, low testosterone might be to blame. It’s a common issue, but one that many men are eager to address without turning to synthetic solutions.
Enter tongkat ali, a traditional herbal remedy from Southeast Asia that’s been used for generations to help men reclaim their vitality and strength. But does it actually live up to the hype?
Let’s dive into the potential tongkat ali benefits and see if this time-tested root could be the natural boost you’ve been looking for.
What Is Tongkat Ali?
Tongkat ali (a.k.a. longjack, Malaysian ginseng, and eurycoma longifolia) is a flowering plant or shrub-like tree native to Southeast Asia. Its leaves, roots, bark, and fruit have been often used in traditional medicine to treat conditions as varied as arthritis, diabetes, dysentery, malaria, and erectile dysfunction.
In the U.S., tongkat ali has been gaining popularity as a natural testosterone booster to help improve athletic performance and raise male libido.
Active Compounds in Tongkat Ali
Tongkat ali is known to be rich in various bioactive compounds, the most prevalent being called quassinoids. The natural biological activities of these compounds include antitumor, antimalarial, anti-inflammatory, and neuroprotective effects [1]. Traditionally, quassinoids have been used to treat fevers, infections, and digestive problems.
Additionally, quassinoids are believed to have powerful steroid-like effects. One such quassinoid in tongkat ali is called eurycomanone, which is known to influence hormone production, including testosterone. This occurs when eurycomanone inhibits the conversion of testosterone to estrogen by activating the various enzymes involved in testosterone production.
Health Benefits of Tongkat Ali
Let’s talk about the various benefits that tongkat ali supplements can provide.
Boosting Testosterone Levels
Wondering how to increase testosterone with supplements? Recently, there have been studies regarding tongkat ali’s role in testosterone production, male fertility, and enhancing libido. One such study showed that 200 mg of a tongkat ali extract was able to raise testosterone levels in over 90% of the participants involved in one month [2].
Improving Libido and Sexual Health
A study showed that men who took 300 milligrams of tongkat ali extract for 12 weeks reported improvements in their erections compared to the placebo. This included how often they were able to get erections and maintain them during sexual intercourse [3].
Building More Muscle and Strength
In clinical trials, young men who took a tongkat ali supplement noticed improvements in maintaining their peak power when engaged in resistance training exercises [4].
Stress Reduction and Mood Enhancement
Another study involving 86 people revealed that taking a tongkat ali supplement can help reduce work-related stress and improve work-life balance. Participants who took a tongkat ali supplement, along with a multivitamin, for 12 weeks claimed they felt more energetic, calm, and at peace than those of the placebo group [5].
Cognitive Support
Tongkat ali has been shown to modulate neurotransmitters like dopamine and serotonin, which play a role in your daily moods, mental clarity, and motivation. Under chronic stress conditions, a study suggested that the supplement may help fight depression and anxiety [6].
Other Emerging Benefits
- Diabetes Management: Based on animal studies with lab mice, tongkat ali was shown to improve insulin secretion and regulate blood sugar levels. This suggests it may have the potential to aid in the treatment of diabetes [7].
- Sleep Quality: In a trial, tongkat ali was revealed to improve stress markers, possibly leading to a better quality of sleep in healthy adult men and women [8].
How To Use Tongkat Ali
Curious to know the best way to take tongkat ali? Check out the ideal forms and dosage below!
Forms
For those who consider it the best testosterone booster for men, tongkat ali is available over the counter and comes in several forms. These include raw powders that can be taken in various drinks like coffee, tea, and smoothies, as well as capsules that are taken like a normal pill.
Sometimes, tongkat ali can be found in combination with other ingredients in certain herbal mixtures and dietary supplements. There are also liquid extract forms of tongkat ali, yet due to their concentration, these supplements should generally be taken at lower dosages.
Dosage
How much tongkat ali per day should you take? The standard tongkat ali dosage to help raise testosterone levels is between 100-600 mg daily. To help improve overall sexual health and raise libido, a daily dose of 200-400 mg is recommended.
If you’re wondering when to take tongkat ali, it can be taken either with or without food, preferably early in the morning or before a workout to increase energy levels. You should avoid taking this supplement in the evening as it may interfere with sleep.
It is also common to cycle your dosages of tongkat ali to maintain its effectiveness, which means taking it for approximately 4-6 weeks and then taking 1-2 weeks off.
Talk to your doctor to determine the right tongkat ali dosage for you, especially if you have serious health conditions or are taking prescription meds that might interact with this herb.
Potential Tongkat Ali Side Effects
Is tongkat Ali safe? What are some potential tongkat Ali side effects? As with any supplement, it is a good idea to first consult with your healthcare provider before taking tongkat ali.
Who Should Avoid Tongkat Ali?
Steer clear of this herbal supplement if you fall under any of these groups:
- Ladies who are pregnant or breastfeeding
- Those with hormone-sensitive conditions like prostate or breast cancer, as tongkat ali may influence hormone levels
- Patients with a diagnosed heart condition, because it may affect heart rate and blood pressure
- Individuals with liver or kidney conditions
- Folks with sleep apnea
Potential Interactions With Medicine
Last but not least, those taking medications that affect blood sugar or anyone on immunosuppressants should avoid taking tongkat ali.
Tongkat Ali vs Other Supplements
How does tongkat ali compare to some popular herbal supplements?
Ashwagandha
Ashwagandha is an adaptogen that helps counteract stress and anxiety by lowering cortisol levels. You can use it to help you relax and sleep better [9].
Compared to tongkat ali’s testosterone-boosting focus to increase physical vitality and raise libido, ashwagandha concentrates on stress alleviation and mental well-being.
Fadogia Agrestis
When weighing between tongkat ali and fadogia agrestis, the former is comparatively well-documented in regards to its effects on male hormonal balance and health.
Conversely, fadogia agrestis, while also used in traditional medicine for male sexuality and hormone health, is relatively undocumented and has a much lower safety profile.
What To Look for in a Tongkat Ali Supplement
Wondering, “What supplements should I take?” If you’re overwhelmed by your choices, consider these factors to narrow down your options.
Standardization
Standardization refers to the process of ensuring consistent quality and purity in a manufactured supplement.
For example, the Malaysian Standard MS2409 sets the levels for the total polysaccharide, protein, glycosaponin, and eurycomanone content for each freeze-dried water extract made from the dried root of yellow tongkat ali [10].
Purity and Third-Party Testing
Make sure the tongkat ali supplement you choose has been third-party tested. This means an independent organization separate from the manufacturer has tested the product for quality, consistency, and purity.
Sourcing
If you prioritize quality, look for tongkat ali from reputable single-origin sourcing, high-potency root powder, hand-picked roots, and certified quality control.
Expert Insights
Ralf R. Henkel, a medical bioscience researcher from the University of Western Cape in South Africa, and his team performed a study on tongkat ali as a potential supplement for physically active male and female seniors. After the trial, they affirmed that the herb may help improve muscle mass and strength among older adults [11].
Based on research analysis, Examine researcher Brady Holmer, BS, PhD(c), noted that tongkat ali’s key advantage is its use as an aphrodisiac and testosterone booster. On the other hand, he thought its main drawback was mild side effects, like gastrointestinal issues and itching [12].
To see what the fitness community thinks about tongkat ali and other natural remedies, read and join discussions on subreddits such as r/Supplements.
FAQs on Tongkat Ali
Aside from “How does tongkat ali work?”, explore other popular questions about this herbal supplement.
What Does Tongkat Ali Do for a Man?
Tongkat ali is believed to help raise testosterone levels, fight male infertility, and increase libido in aging men [2][3].
What Are the Downsides of Tongkat Ali?
Some sensitive users may experience mild side effects like nausea, digestive issues, and headaches when taking this herb.
What Is Tongkat Ali Best For?
Tongkat ali is commonly used to increase male testosterone levels, while also stimulating libido and reducing stress [1][2][3].
Is Ashwagandha the Same as Tongkat Ali?
No, these are two different herbs. Ashwagandha supplements are mainly used to reduce stress and anxiety by lowering cortisol levels, while tongkat ali is primarily taken to boost testosterone to increase libido and energy.
Is It Safe To Take Tongkat Ali Every Day?
Tongkat ali is generally believed to be safe for most healthy adults. Still, you should consult your doctor before using it daily to check if it’s safe for you.
Conclusion of Our Tongkat Ali Review
Are you a middle-aged guy hoping to revive your virility? Tongkat ali is an ancient supplement that may help wake up your napping libido by boosting testosterone and increasing energy.
After learning the ins and outs of this herb, feel free to decide with your doctor’s guidance if it’s right for you!