Tongkat Ali Benefits, Side Effects, and Dosage: Complete Guide

Tongkat ali, also known as longjack or Eurycoma longifolia, is a herbal supplement gaining popularity for its potential effects on testosterone levels, stress reduction, and physical performance. This Southeast Asian plant has been used in traditional medicine for centuries, and modern research is beginning to explore its potential health benefits.

While preliminary studies show promise for certain applications, it’s important to understand both the potential benefits and risks associated with tongkat ali supplementation. This comprehensive guide examines what science says about this herbal remedy, including its uses, benefits, side effects, and proper dosing considerations.

What Is Tongkat Ali?

Tongkat ali is an herbal supplement derived from the roots of Eurycoma longifolia, a flowering plant native to Southeast Asian countries including Malaysia, Indonesia, Thailand, and Vietnam. The plant is a medium-sized slender shrub that can reach heights of up to 10 meters.

In traditional Southeast Asian medicine, tongkat ali has been used for various purposes, including:

• Treating fever and infections
• Supporting male reproductive health
• Enhancing energy and vitality
• Managing stress and mood disorders
• Addressing digestive complaints

The herb goes by several names, with “longjack” being the most common alternative in Western markets. Other regional names include pasak bumi, bedara merah, and Malaysian ginseng.

Active Compounds in Tongkat Ali

The potential health effects of tongkat ali are attributed to various bioactive compounds found in the plant, including:

• Quassinoids: Including eurycomanone, eurycomanol, and eurycolactone, which are thought to be responsible for many of the herb’s therapeutic properties
• Alkaloids: Natural compounds that may influence various physiological processes
• Flavonoids: Antioxidant compounds that help protect cells from oxidative damage
• Glycosaponins: Compounds that may affect hormone regulation

These compounds work together to produce the herb’s effects, though research is still uncovering exactly how they interact within the body.

What Does Tongkat Ali Do? Key Health Benefits

Research on tongkat ali is still evolving, but several potential health benefits have been identified through clinical studies and scientific research.

Supports Healthy Testosterone Levels

One of the most well-studied benefits of tongkat ali is its potential to support healthy testosterone levels, particularly in men with low testosterone.

Testosterone is a crucial hormone that affects muscle mass, bone density, mood, energy levels, and sexual function. As men age, testosterone levels naturally decline, which can lead to various symptoms including reduced libido, fatigue, and decreased muscle mass.

Several clinical studies have examined tongkat ali’s effects on testosterone:

A study involving 76 men with low testosterone found that taking 200 mg of tongkat ali extract daily for one month resulted in significant improvements in testosterone levels, with over 90% of participants reaching normal testosterone ranges.

Another study of 45 men with age-related testosterone deficiency showed that combining 200 mg of tongkat ali daily with regular exercise training led to increased testosterone levels over six months.

The mechanism behind this effect may involve stimulation of the hypothalamic-pituitary-gonadal axis, which regulates hormone production, though more research is needed to fully understand how tongkat ali influences testosterone synthesis.

May Improve Male Fertility

Beyond testosterone levels, tongkat ali has shown promise for improving various parameters of male fertility.

Research involving 75 male partners of couples experiencing infertility found that taking 200 mg of tongkat ali extract daily for three months led to significant improvements in:

• Sperm concentration (density)
• Sperm motility (movement capability)
• Semen volume
• Overall sperm quality

Notably, approximately 14% of couples in the study achieved pregnancy following the treatment period, suggesting that the improvements in sperm parameters translated to functional fertility benefits.

These effects may be related both to increased testosterone levels and to direct protective effects on sperm cells from the antioxidant compounds in tongkat ali.

Helps Reduce Stress and Improve Mood

Tongkat ali has been studied for its potential adaptogenic properties, meaning it may help the body adapt to and manage stress more effectively.

A clinical trial involving 63 adults experiencing moderate stress found that taking 200 mg of tongkat ali extract daily for four weeks resulted in:

• 16% reduction in salivary cortisol levels (the primary stress hormone)
• Significant decreases in tension, anger, and confusion
• Improvements in overall mood state

When compared to a placebo group, participants taking tongkat ali reported feeling considerably less stressed and more emotionally balanced.

Animal studies have suggested that tongkat ali extract may have effects comparable to anti-anxiety medications, though human research in this area is still limited.

The stress-reducing effects may work through multiple pathways, including modulation of the hypothalamic-pituitary-adrenal (HPA) axis and potential effects on neurotransmitter systems.

May Enhance Body Composition and Athletic Performance

Some research suggests that tongkat ali may support improvements in body composition and physical performance, particularly when combined with exercise.

The quassinoid compounds in tongkat ali are thought to help the body use energy more efficiently, potentially reducing fatigue and improving endurance during physical activity.

A five-week study of 25 physically active older adults found that supplementing with 400 mg of tongkat ali extract daily led to significant increases in muscular strength compared to placebo.

However, research results have been mixed. Some studies have not found significant improvements in body composition or performance markers, suggesting that effects may depend on factors such as:

• Dosage and extract quality
• Duration of supplementation
• Individual baseline fitness levels
• Training protocols used
• Age and hormonal status

More extensive research is needed to determine optimal protocols for using tongkat ali to support athletic performance and body composition goals.

Provides Antioxidant Protection

Tongkat ali contains various antioxidant compounds, including flavonoids and alkaloids, that help neutralize harmful free radicals in the body.

Oxidative stress, caused by an imbalance between free radicals and antioxidants, contributes to cellular damage and is implicated in aging and various health conditions. By providing antioxidant support, tongkat ali may help protect cells and tissues throughout the body.

While the antioxidant properties of tongkat ali are well-established in laboratory studies, more research is needed to understand how these effects translate to meaningful health benefits in humans.

Other Potential Benefits

Traditional medicine systems have used tongkat ali for various other purposes, though scientific evidence for these uses remains limited:

• Antimalarial properties: Some compounds in tongkat ali have shown activity against malaria parasites in laboratory studies
• Blood sugar management: Preliminary research suggests potential benefits for glucose metabolism
• Antibacterial effects: Extracts have demonstrated activity against certain bacterial strains
• Bone health: Animal studies suggest possible benefits for bone density

These potential benefits require much more research before any conclusions can be drawn about their effectiveness in humans.

Tongkat Ali Side Effects and Safety Concerns

While tongkat ali is generally considered safe when used at recommended doses for short periods, there are important safety considerations to be aware of.

Potential DNA Damage Concerns

The European Food Safety Authority (EFSA) issued a safety assessment in 2021 raising concerns about tongkat ali’s potential to cause DNA damage. Their evaluation found that high doses of water-based tongkat ali extract showed genotoxic potential in certain test systems.

Specifically, very high doses (2,000 mg per kilogram of body weight) administered to animals resulted in DNA damage in stomach and duodenum tissues. Based on these findings, the EFSA panel concluded that the safety of tongkat ali supplements had not been adequately established.

However, it’s important to note that:

• These concerns were based on very high doses far exceeding typical human supplementation levels
• Other toxicology studies have not found adverse effects at lower, more typical doses
• The type of extract (water-based vs. alcohol-based) may influence safety profiles
• Long-term human safety data remains limited

Common Side Effects

In clinical studies using typical doses (200-400 mg daily), tongkat ali has been generally well-tolerated, with few reported side effects. Some people may experience:

• Sleep disturbances or insomnia
• Restlessness or agitation
• Digestive upset
• Facial flushing or warmth
• Mild headaches

These effects are typically mild and resolve with discontinuation of the supplement.

Heavy Metal Contamination

A concerning finding from research examining tongkat ali supplements found that approximately 26% of products tested contained mercury levels exceeding recommended safety limits.

Mercury contamination can occur through absorption from soil or water where the plants grow. Excessive mercury exposure can lead to mercury poisoning, which causes:

• Neurological symptoms including memory problems
• Mood changes and irritability
• Motor skill impairment
• Kidney damage
• Cardiovascular effects

This highlights the importance of choosing high-quality supplements from reputable manufacturers who test their products for contaminants.

Who Should Avoid Tongkat Ali?

Certain populations should avoid tongkat ali supplementation due to lack of safety data or potential risks:

• Pregnant and breastfeeding women: No research has examined safety in these populations, so tongkat ali should be avoided
• Children and adolescents: Safety has not been established for young people
• People with hormone-sensitive conditions: Since tongkat ali may affect hormone levels, those with hormone-sensitive cancers or conditions should consult their doctor
• Individuals with heart disease: Effects on cardiovascular function are not well studied
• People with immune system disorders: Tongkat ali may stimulate immune function
• Those with liver or kidney disease: As with any supplement, impaired organ function may affect metabolism and clearance

Drug Interactions

Tongkat ali may interact with certain medications, though specific interactions are not well documented. Potential concerns include:

• Blood pressure medications (due to potential effects on blood pressure)
• Diabetes medications (due to possible effects on blood sugar)
• Immunosuppressant drugs (due to potential immune-stimulating effects)
• Medications metabolized by the liver (due to potential effects on drug metabolism)

If you take any medications regularly, consult your healthcare provider before starting tongkat ali supplements.

Tongkat Ali Dosage: How Much Should You Take?

There is no officially established dosage for tongkat ali, as it is sold as a dietary supplement rather than a regulated medication. However, clinical research provides some guidance on potentially effective doses.

Typical Dosage Ranges

Most clinical studies examining tongkat ali benefits have used the following doses:

• For testosterone support and stress reduction: 200 mg daily of a standardized extract
• For athletic performance: 200-400 mg daily
• Treatment duration: Most studies ranged from 4 weeks to 6 months

Some sources suggest that doses up to 1,200 mg daily may be safe based on toxicology studies, but this amount has not been extensively studied in humans, and long-term safety at high doses is unknown.

Factors Affecting Dosage

The appropriate dose of tongkat ali may vary based on several factors:

• Extract standardization: Different products contain varying concentrations of active compounds; some are standardized to specific eurycomanone content (typically 0.8-2.0%)
• Extraction method: Water-based and alcohol-based extracts may have different potencies
• Individual factors: Body weight, age, health status, and specific goals
• Product quality: The concentration and bioavailability of active compounds can vary significantly between brands

Timing and Administration

While research hasn’t specifically examined optimal timing, tongkat ali supplements are typically taken:

• Once or twice daily with meals to improve absorption and reduce digestive upset
• Consistently at the same time each day
• Some practitioners recommend cycling (such as 5 days on, 2 days off) though this hasn’t been validated by research

How to Choose a Quality Tongkat Ali Supplement

Given concerns about contamination and variability in product quality, choosing a reputable tongkat ali supplement is crucial.

Look for Third-Party Testing

Choose products that have been tested by independent third-party organizations such as:

• NSF International
• USP (United States Pharmacopeia)
• ConsumerLab.com
• Informed Choice (particularly important for athletes)

Third-party testing verifies that products contain what they claim on the label and are free from harmful contaminants including heavy metals, pesticides, and banned substances.

Check for Standardization

Look for supplements standardized to eurycomanone content, typically ranging from 0.8% to 2.0%. Standardization ensures consistent levels of active compounds from batch to batch.

Review Extract Ratio

Many tongkat ali supplements use concentrated extracts, commonly ranging from 50:1 to 200:1 ratios. This means 50-200 kg of root material is used to produce 1 kg of extract. Higher ratios aren’t necessarily better, but understanding the concentration helps determine appropriate dosing.

Choose Reputable Brands

Select supplements from established companies with good manufacturing practices (GMP certification) and transparent quality control procedures. Avoid extremely cheap products, which may indicate poor quality or contamination.

Frequently Asked Questions About Tongkat Ali

How Long Does It Take for Tongkat Ali to Work?

The timeframe for experiencing effects varies depending on what you’re using tongkat ali for:

• Stress and mood benefits: May be noticed within 2-4 weeks
• Testosterone and fertility improvements: Typically require 4-12 weeks of consistent use
• Athletic performance benefits: May take 4-6 weeks or longer

Individual responses vary, and some people may notice effects sooner or later than these general timeframes.

Can Women Take Tongkat Ali?

While most research has focused on men, some women do use tongkat ali, primarily for stress reduction and energy support. However, research on tongkat ali in women is extremely limited.

Women who are pregnant, breastfeeding, or have hormone-sensitive conditions should avoid tongkat ali. Other women should consult with their healthcare provider before use, as effects on female hormones are not well understood.

Is Tongkat Ali a Steroid?

No, tongkat ali is not a steroid. It is a plant extract that may support the body’s natural testosterone production rather than providing synthetic hormones. It works through different mechanisms than anabolic steroids and does not contain any steroidal compounds.

Does Tongkat Ali Show Up on Drug Tests?

Pure tongkat ali should not cause positive results on standard drug tests, as it doesn’t contain banned substances. However, contaminated or adulterated supplements might contain prohibited substances. Athletes subject to drug testing should choose products certified by programs like Informed Choice or Informed Sport.

The Bottom Line: Should You Take Tongkat Ali?

Tongkat ali is a traditional herbal remedy with emerging scientific support for several potential health benefits, particularly for supporting healthy testosterone levels, reducing stress, and possibly enhancing physical performance in certain populations.

The most compelling evidence exists for its effects on testosterone levels in men with low testosterone and for stress reduction in adults experiencing moderate stress. However, research is still limited, and many questions remain about optimal dosing, long-term safety, and effectiveness for various uses.

Before taking tongkat ali, consider the following:

• Consult with your healthcare provider, especially if you have any medical conditions or take medications
• Choose high-quality products from reputable manufacturers with third-party testing
• Start with lower doses to assess tolerance
• Be aware of safety concerns, including the potential for DNA damage at very high doses
• Monitor your response and discontinue use if you experience adverse effects
• Don’t use tongkat ali as a replacement for medical treatment without consulting your doctor

While tongkat ali shows promise as a natural supplement for specific purposes, it’s not appropriate for everyone, and more research is needed to fully understand its benefits and risks. Working with a knowledgeable healthcare provider can help you determine whether tongkat ali is appropriate for your individual situation and health goals.

Remember that supplements are not regulated as strictly as medications, so quality and safety can vary significantly between products. Taking time to research and choose carefully can help you make the most informed decision about whether tongkat ali supplementation is right for you.

Sources:

• PubMed – U.S. National Library of Medicine
• PubMed Central – National Institutes of Health
• European Food Safety Authority (EFSA) Journal
• World Health Organization
• Mayo Clinic
• WebMD
• NIH Office of Dietary Supplements