Description
Tongkat Ali (Eurycoma longifolia) is a powerful herbal supplement known for its testosterone-boosting and adaptogenic properties. It works by increasing the production of luteinizing hormone (LH), which stimulates the testes to produce more testosterone naturally. In addition to enhancing testosterone levels, Tongkat Ali improves muscle strength, reduces cortisol levels, and supports sexual health and overall vitality. Studies have shown that consistent use of Tongkat Ali improves energy levels, mental clarity, and physical performance.
Time Commitment
1–2 minutes daily
Suggested Frequency
5 days per week with 2 rest days for maximum effectiveness
Time of Day
Morning or early afternoon — avoid taking it too close to bedtime as it may increase energy levels and interfere with sleep.
How to Do It
- Select a High-Quality Tongkat Ali Supplement: Choose a standardized extract containing at least 100:1 extract strength (higher ratios are more concentrated).
- Determine Dosage: Start with 200–400 mg per day, divided into two doses (morning and afternoon).
- Take with Food: Tongkat Ali is best absorbed with a meal containing healthy fats.
- Cycle Usage: Use for 5 days on, 2 days off to prevent desensitization.
- Monitor Results: Track changes in strength, energy, and libido after 2–4 weeks.
Required Equipment
- Tongkat Ali Supplement: Available in capsule, powder, or extract form (look for standardized extract).
- Water: To swallow capsules or mix powdered extract.
Benefits
- Increased testosterone production: stimulates the release of luteinizing hormone (LH), which signals the body to naturally increase testosterone production.
- Improved Muscle Strength and Mass: Higher testosterone levels support muscle growth and strength development.
- Reduced Cortisol Levels: Helps balance the testosterone-to-cortisol ratio, reducing stress and improving recovery.
- Enhanced Sexual Health: Improves libido, erectile function, and overall sexual performance.
- Boosted Energy and Vitality: Increased testosterone levels lead to greater motivation, energy, and mental clarity.
Why it works
Tongkat Ali increases the release of luteinizing hormone (LH), which stimulates the Leydig cells in the testes to produce more testosterone. It also lowers cortisol levels, which helps maintain a balanced testosterone-to-cortisol ratio — essential for muscle growth and recovery. Increased testosterone levels support improved libido, muscle mass, strength, and mental clarity. Tongkat Ali also contains quassinoids, which have anti-inflammatory and adaptogenic properties, improving stress resilience and physical performance.
Possible Side Effects
- Insomnia: Tongkat Ali’s stimulating effect can interfere with sleep if taken late in the day.
- Increased Aggression: Elevated testosterone levels may lead to increased irritability or aggression in some individuals.
- Digestive Discomfort: High doses may cause mild stomach discomfort or nausea.
- Elevated Heart Rate: Some people may experience a mild increase in heart rate after taking Tongkat Ali.
Tips
- Start with a Lower Dose: Begin with 200 mg and gradually increase based on tolerance and results.
- Pair with Zinc and Magnesium: These minerals support testosterone production and can enhance the effects of Tongkat Ali.
- Cycle Your Usage: Taking breaks prevents the body from adapting and maintains the supplement's effectiveness.
- Take with Fats: Combining with healthy fats (like avocado or nuts) improves absorption and bioavailability.
- Monitor Hormone Levels: After 6–8 weeks, consider getting bloodwork to measure changes in testosterone levels.
Supporting Studies and Articles
- Tongkat Ali and Testosterone Production
Tambi, M. I., Imran, M. K., & Henkel, R. R. (2012). Standardised Eurycoma longifolia Jack extract increases androgen levels and muscle strength in men. Phytotherapy Research, 26(4), 479–487.
This study showed that Tongkat Ali supplementation increased testosterone levels and muscle strength in healthy men.
This study showed that Tongkat Ali supplementation increased testosterone levels and muscle strength in healthy men.
- Tongkat Ali and Cortisol Reduction
Talbott, S. M., Talbott, J. A., & George, A. (2013). Effect of Tongkat Ali on stress hormones and psychological mood state in moderately stressed subjects. Journal of the International Society of Sports Nutrition, 10(1), 28.
Research demonstrated that Tongkat Ali reduces cortisol levels and improves mood and stress resilience.
Research demonstrated that Tongkat Ali reduces cortisol levels and improves mood and stress resilience.
- Tongkat Ali and Sexual Health
Ismail, S. B., Wan Mohammad, W. M. Z., George, A., Nik Hussain, N. H., Musthapa, K., & Liske, E. (2012). Randomized clinical trial on the use of Tongkat Ali extract in improving male sexual health. Evidence-Based Complementary and Alternative Medicine, 2012.
This study found that Tongkat Ali improved libido, erectile function, and sexual satisfaction.
This study found that Tongkat Ali improved libido, erectile function, and sexual satisfaction.
