Tongkat Ali is a widely-used medicinal herb with a long history of use for libido, fevers, infections, and digestive problems.
Today, Tongkat Ali is primarily used to enhance testosterone and boost sexual function, although it is also still used to a lesser degree for conditions such as infections and inflammation.
This article covers the ideal Tongkat Ali dosage depending on the desired benefits and health effects. We will also cover the best time to take Tongkat Ali and what supplement forms are best, among a few other considerations.
Table of Contents
Tongkat Ali Overview:
Tongkat Ali (Eurycoma longifolia) is one of the most well-known medicines in Southeast Asia, including in countries such as Malaysia, Thailand, and Laos. The Tongkat Ali plant is a long, slender shrubby tree, which prefers to grow in sandy, acidic soil and relatively humid conditions.
When translated, “Tongkat Ali” means Ali’s walking stick, which denotes its aphrodisiac and virility-enhancing properties. Tongkat Ali goes by several other names depending on the region, such as Malaysian Ginseng, Ali’s Umbrella, Pasak Bumi, Ian-don, and Tho Nan.
Many parts of Tongkat Ali are used for health benefits. However, the roots of Tongkat Ali are the most widely used due to their high concentration of phytochemicals, such as:
- Quassinoids
- Alkaloids
- Flavonoids
- Triterpenes
- Bioactive Steroids
Among these, the quassinoids, including eurycomanone, eurycomaoside, and eurycolactone, deliver the most benefits for testosterone and the other health effects. Within this subgroup, eurycomanone is the most well-researched and likely most beneficial quassinoid.
You can learn more about the health benefits of Eurycomanone here.
Tongkat Ali Dosage:
Clinical research shows that Tongkat Ali may have health benefits, such as increased testosterone, exercise performance enhancement, reduced stress, blood sugar control, and antibacterial effects.
The sections below will detail the effective doses of Tongkat Ali for health benefits.
Tongkat Ali for Testosterone & Sexual Health:
The most well-researched benefit of Tongkat Ali is increased testosterone and related factors, such as libido and sexual function. These benefits are similar to the herbs cistanche and Fadogia agrestis.
One clinical trial involving 76 older men with low testosterone showed that taking 200mg of Tongkat Ali for one month led to a significant increase in total testosterone levels and a notable decrease in aging male symptoms, such as fatigue.
A clinical study on 105 men aged 50 to 70 revealed that both 100mg and 200mg doses of Tongkat Ali were effective for increasing total and free testosterone while decreasing aging male symptoms. However, the effects were greater in the men who took 200mg of Tongkat Ali.
In a clinical trial on physically active older men and women, supplementation with 400mg of Tongkat Ali for five weeks led to large increases in total and free testosterone.
Lastly, a clinical study on adult men showed that taking 300mg of Tongkat Ali daily for 12 weeks led to marked increases in erectile function, libido, sperm health, and semen volume.
These are just four of several clinical studies which show the same general effects on testosterone and/or sexual function. Based on this research, 200mg to 400mg of Tongkat Ali extract is effective for enhancing testosterone levels and sexual function. It should be taken for at least two weeks, but preferably for four weeks or longer.
Summary:
The recommended Tongkat Ali dosage for testosterone and sexual health is daily supplementation of 200mg to 400mg for two to four weeks.
Tongkat Ali for Exercise Performance:
Research indicates that Tongkat Ali may have benefits for exercise performance, such as strength and power.
In a clinical trial on 45 aging men, taking 200mg of Tongkat Ali alongside an exercise program for six months led to an increase in peak force production and endurance. Some aspects of force production were better than resistance training alone.
A clinical study on physically active seniors, supplementation with 400mg of Tongkat Ali for five weeks greatly increased muscular force production.
Other studies have shown similar results, although it’s not always clear if Tongkat Ali has specific benefits above and beyond training itself.
Based on this research, to gain exercise performance benefits, one should take around 200mg to 400mg of Tongkat Ali extract for at least four weeks and up to six months.
Summary:
The recommended Tongkat Ali dosage for increased exercise performance is daily supplementation of 200mg to 400mg for four weeks to six months.
Tongkat Ali for Stress Reduction:
There isn’t as much research on Tongkat Ali for stress and anxiety reduction.
However, one clinical trial on 63 individuals with moderate stress indicated that taking 200mg of Tongkat Ali for four weeks significantly reduced tension, anger, confusion, and stress; including a notable drop in the stress hormone, cortisol.
More clinical studies need to be done to confirm the ideal dose for stress and mental health. However, the ideal dosage seems to be in line with the other health benefits, and likely stands at 200mg to 400mg in extract form for several weeks to months.
Summary:
The recommended Tongkat Ali dosage for stress reduction is daily supplementation of 200mg to 400mg for several weeks to several months.
What Form of Tongkat Ali is Best?
In order to get the most benefits from Tongkat Ali, one should take a Tongkat Ali supplement that is standardized to contain high concentrations of eurycomanone and other bioactive components, as these are the most effective on the body.
The ideal form is a 200:1 extract of Tongkat Ali standardized to contain roughly 1.5% eurycomanone.
It’s important to select a Tongkat Ali supplement that will work for you; Click here to read about the best Tongkat Ali Supplements.
Can I Take Tongkat Ali on an Empty Stomach?
Yes. You can take Tongkat Ali on an empty stomach. However, it’s best to take it with food to minimize possible digestive symptoms, such as an upset stomach.
Some people have concerns about whether taking Tongkat Ali with food decreases bioavailability, however, this claim hasn’t been substantiated by research.
When is the Best Time of Day to Take Tongkat Ali?
The best time to take Tongkat Ali is during the morning or afternoon, as it may have energizing effects on some individuals that can interfere with sleep.
Tongkat Ali vs. Other Herbs:
Tongkat Ali is often compared with many other different types of herbs. We have put together several helpful articles going over these common comparisons.
• Tongkat Ali vs. Ashwagandha: Similarities & Differences Explained
• Tongkat Ali vs. Cistanche: Similarities & Differences Explained
• Tongkat Ali vs. Fadogia Agrestis: Similarities & Differences Explained
• Tongkat Ali vs. Maca: Similarities & Differences Explained
Read More:
Below, we’ve compiled a few of our articles that go over additional information regarding the herb, Tongkat Ali.
• 5 Benefits of Eurycomanone: Dosage & Safety
• 6 Benefits of Tongkat Ali: Dosage & Safety
• 3 Benefits of Tongkat Ali for Women
• Tongkat Ali Safety: Side Effects & Interactions
• Tongkat Ali for Testosterone
Conclusion:
Tongkat Ali is a widely-used herb with many research-backed benefits, especially for testosterone and sexual health, but also athletic performance and stress reduction.
In order to achieve these benefits, most people will benefit from taking 200mg to 400mg of Tongkat Ali extract daily for around four to twelve weeks (one to three months). The chosen supplement should be standardized to contain an effective dose of eurycomanone.
Overall, Tongkat Ali has the potential to be beneficial when dosed properly. But individual results may vary. And it’s always important to contact your doctor or healthcare practitioner before taking any supplement.
