Tongkat Ali: Benefits, Dosage, Side Effects And What The Research Shows

Tongkat ali is the root of Eurycoma longifolia, a shrub native to Southeast Asia that is traditionally used as a tonic for energy and vitality. In small clinical trials, standardized water extracts taken at 200–400 mg a day were linked to lower salivary cortisol, better scores for tension and anger, and higher testosterone, with the clearest testosterone effect in men whose levels were low to begin with. The evidence is promising but modest, most studies were funded by extract makers, and product quality, including heavy-metal contamination, is a real concern.

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What Is Tongkat Ali?

Tongkat ali, also called “long jack” or simply “tongkat,” is a slender evergreen shrub from Malaysia, Indonesia and neighboring countries. The roots are the part used medicinally. They contain bitter compounds, of which eurycomanone is the best known and most often used as a quality marker, along with proteins, polysaccharides and glycosaponins.^[1][6]

Commercial research extracts are typically made by hot-water extraction of the root. The authors of the main stress trial describe such standardized extracts as containing roughly 1% eurycomanone, 22% protein, 30% polysaccharides and 35% glycosaponins.^[1]

How Does Tongkat Ali Work?

Exactly how tongkat ali acts in humans is not well established. Clinical studies have focused on outcomes rather than mechanisms: they measure hormones such as cortisol, testosterone, DHEA and sex hormone-binding globulin (SHBG), along with mood questionnaires and strength tests.^[1][3] Rodent studies report hormonal and antiestrogenic effects, which is relevant mainly for safety (see below).^[6]

Tongkat Ali Benefits: What The Research Shows

Here is what the human trials support, with an honest rating of the evidence for each use.

Stress Hormones And Mood (Evidence: Limited)

The trial most relevant to nootropic users randomized 63 moderately stressed adults (32 men, 31 women who completed the study) to 200 mg a day of Physta, a hot-water tongkat ali extract, or a look-alike placebo for four weeks. Compared with placebo, the tongkat ali group had:^[1]

• 16% lower salivary cortisol
• 37% higher salivary testosterone
• 11% lower tension, 12% lower anger and 15% lower confusion scores on the Profile of Mood States (POMS)

Depression, vigor and fatigue scores did not change significantly, and overall mood improved only as a non-significant trend. The study was funded by the extract’s manufacturer, one author worked for that company, and the paper does not clearly state that it was double-blinded.^[1]

A larger, longer trial tested Physta combined with a multivitamin in 93 moderately stressed adults for 24 weeks. There were no significant differences between the supplement and placebo groups overall. The supplement group improved within itself on several quality-of-life measures, physical stress scores fell 15% versus 0.7% with placebo, and vigor improved in a subgroup aged 46–65.^[2] Because the formula included a multivitamin and the main comparisons were negative, this study adds little confidence.

Bottom line: one positive four-week trial and one largely neutral six-month trial. That is enough to call the anti-stress effect plausible, not proven.

Testosterone (Evidence: Moderate In Men With Low Testosterone, Limited Otherwise)

A 2022 systematic review and meta-analysis pooled five randomized trials covering 232 men. Tongkat ali significantly increased total testosterone overall, but when the men were split by baseline levels, the increase was significant only in men with hypogonadism (testosterone below 300 ng/dL).^[4]

The authors flagged important limits: high heterogeneity between studies (I² of 87%), signs of publication bias, small samples, varied doses and durations, and reliance on the same commercial extract in most studies. They concluded that tongkat ali may be a promising option, particularly in hypogonadal men, but that more research is needed before clinical use.^[4]

If you suspect low testosterone, get it tested. Symptoms such as low energy and low mood have many causes, and a blood test is the only way to know whether testosterone is actually the problem.

Energy, Fatigue And Strength In Older Adults (Evidence: Preliminary)

In an uncontrolled pilot study, 25 physically active adults aged 57 to 72 took 400 mg of tongkat ali extract daily for five weeks. Total and free testosterone and handgrip strength rose significantly in both men and women. In women, the rise in free testosterone was attributed to a drop in SHBG.^[3] Without a placebo group, this study cannot separate the supplement’s effect from training, expectation or chance.

Note that in the stress trial, tongkat ali did not significantly change fatigue or vigor scores, so claims that it reliably boosts day-to-day energy are ahead of the evidence.^[1]

Study	Participants	Dose And Duration	Main Finding
Talbott et al., 2013	63 moderately stressed adults	200 mg/day Physta, 4 weeks	Lower cortisol, higher testosterone, less tension, anger and confusion
Henkel et al., 2014	25 active adults aged 57–72 (no placebo)	400 mg/day, 5 weeks	Higher testosterone and grip strength
George et al., 2018	93 moderately stressed adults	Physta plus multivitamin, 24 weeks	No overall difference vs placebo; some within-group and subgroup gains
Leisegang et al., 2022 (meta-analysis)	5 RCTs, 232 men	Varied	Higher total testosterone; significant only in hypogonadal men

Tongkat Ali Dosage: Studied Doses

Purpose	Dose	Duration	Study
Stress hormones and mood	200 mg/day standardized water extract (Physta)	4 weeks	Talbott 2013[1]
Testosterone and strength in older adults	400 mg/day extract	5 weeks	Henkel 2014[3]
Quality of life, mood and stress	Physta plus multivitamin daily	24 weeks	George 2018[2]
Reported range across studies and products	100–800 mg/day	Varied	Natural Standard review[5]

A sensible approach is 200 mg a day of a standardized water extract, the dose with the most direct evidence for stress and mood, moving to 400 mg only if needed. The popular “tongkat ali 400 mg” capsule matches the dose used in the older-adult pilot study. Higher doses have not been shown to work better. Trials lasted 4 to 24 weeks, so effects, if any, should be judged over several weeks rather than days.

Forms And What To Look For

Branded Extracts: Physta And LJ100

Physta is the hot-water root extract made by Biotropics Malaysia and used in the Talbott and George trials.^[1][2] LJ100 is another branded tongkat ali water extract sold by a different supplier. We could not independently confirm which published trials used LJ100, so check the brand’s own citations against the study details. The 2022 meta-analysis noted that most trials relied on the same commercial extract, so results may not transfer to every product on the shelf.^[4]

Eurycomanone Standardization

Eurycomanone is the most common marker compound on labels. Standardization to a stated percentage (research extracts have been described at about 1%) tells you the extract is consistent from batch to batch.^[1] This matters because the meta-analysis authors warned that many products on the market do not contain the recommended eurycomanone levels.^[4] Ratio claims such as “200:1” describe how much raw root went into the extract, not how much of the active compounds came out, and are not a substitute for a stated eurycomanone percentage.

Heavy-Metal Contamination

Contamination is a documented concern for this herb. A Malaysian analysis of herbal preparations found one tongkat ali product containing lead at 10.64 ppm.^[7] Choose brands that publish a certificate of analysis showing heavy-metal testing (lead, mercury, arsenic and cadmium) by an independent lab, and be wary of cheap, unbranded powders with no testing.

Tongkat Ali Side Effects And Safety

Short-term trials suggest tongkat ali is generally well tolerated:

• In the four-week stress trial, there were no significant changes in liver enzymes, body weight or body fat. Three participants reported unusual fatigue early on, and no other adverse events were reported.^[1]
• In the 24-week trial, adverse events were similar between groups (7 with the supplement vs 6 with placebo), with no significant changes in vital signs or metabolic panels.^[2]
• Across the trials in the 2022 meta-analysis, reported side effects included gastrointestinal symptoms and itching, but most studies did not report adverse events well.^[4]

Safety beyond 24 weeks has not been studied. Because animal studies show hormonal and antiestrogenic effects, tongkat ali should be avoided during pregnancy and breastfeeding and by people with prostate cancer.^[6]

Drug Interactions And Who Should Avoid Tongkat Ali

• Propranolol: A water-based tongkat ali extract reduced the bioavailability of the beta-blocker propranolol in a pharmacokinetic study.^[8] If you take propranolol or a similar drug, ask your doctor first.
• Hormone-sensitive conditions: Avoid tongkat ali if you have prostate cancer or another hormone-sensitive condition.^[6] If you use testosterone therapy or other hormone treatments, do not add it without medical advice.
• Pregnancy and breastfeeding: Avoid due to lack of safety data and antiestrogenic effects in rodents.^[6]
• Competitive athletes: Because of contamination risks in some products, look for third-party certification if you are drug tested.

Tongkat Ali Vs Shilajit

Tongkat ali and shilajit are often marketed for the same goals, but they are very different substances with different evidence.

Factor	Tongkat Ali	Shilajit
What it is	Root extract of Eurycoma longifolia	A mineral-rich resin from mountain rock, used in Ayurveda
Best human evidence	Meta-analysis of 5 RCTs on testosterone; one 4-week stress trial[1][4]	One 90-day RCT in men aged 45–55 showing higher total and free testosterone and DHEAS[9]
Studied dose	200–400 mg/day	250 mg twice daily[9]
Stress and mood data	Yes (limited)	Not in the trial above
Main quality concern	Eurycomanone content and heavy metals	Purification and heavy-metal testing

For stress and mood, tongkat ali has slightly more direct evidence. For testosterone, both have small evidence bases, and tongkat ali’s is somewhat larger. Whichever you consider, purified, third-party-tested products are essential. Combining the two has not been studied.

Ashwagandha And Tongkat Ali Together

Ashwagandha and tongkat ali are a popular pairing for stress and vitality. We are not aware of any clinical trial testing them together, so the combination’s effects and safety are unknown.

On its own, ashwagandha has a larger evidence base for stress. The NIH Office of Dietary Supplements summarizes research suggesting ashwagandha extracts may lower stress, anxiety and cortisol, with trial doses of 240–1,250 mg a day and greater benefits often seen at 500–600 mg. It notes ashwagandha might also increase testosterone, and it lists rare cases of liver injury and thyroid effects.^[10]

If you combine them, keep each at its studied dose, add one at a time so you can tell which is doing what, and avoid the pair entirely if you have prostate cancer, a thyroid condition or liver disease. Our ashwagandha vs rhodiola comparison and adaptogens guide cover other options.

How Tongkat Ali Pairs With Other Nootropics

• Rhodiola rosea is better studied for mental fatigue under stress.
• Panax ginseng is another traditional energy tonic with its own cognitive research.
• L-tyrosine is often used for focus during acute stress.

None of these combinations with tongkat ali has been tested in trials. For general principles, see our guide to nootropic stacks.

Where To Buy Tongkat Ali

Look for a single-ingredient tongkat ali supplement that states its extract type (ideally a hot-water root extract), its eurycomanone percentage and its dose per capsule, and that publishes heavy-metal testing. We generally recommend Nootropics Depot for standardized, third-party-tested single ingredients. On Amazon, buy only from listings marked “Sold by Nootropics Depot.”

Check Nootropics Depot Tongkat Ali

Read our Nootropics Depot review for more on the company’s testing practices.

Tongkat Ali FAQs

What Is Tongkat Ali Good For?

The best evidence suggests it may support healthy stress-hormone levels and mood under moderate stress, and may raise testosterone in men whose levels are low.^[1][4] Both findings come from small studies.

Does Tongkat Ali Increase Testosterone?

Pooled trials show an increase in total testosterone, but the effect was significant only in men with low baseline levels.^[4] Men with normal levels should not expect a large change.

How Long Does Tongkat Ali Take To Work?

Trials measured effects after 4 to 24 weeks of daily use.^[1][2] Give it at least four weeks before judging, and stop if you notice side effects.

Can Women Take Tongkat Ali?

Women were included in the stress trial and the older-adult pilot study.^[1][3] Because it can change hormone levels, women who are pregnant, breastfeeding, trying to conceive or have hormone-sensitive conditions should avoid it.

Is Tongkat Ali Safe To Take Every Day?

Daily use for up to 24 weeks was well tolerated in trials, but longer-term safety has not been studied.^[2] Many users take periodic breaks as a precaution, though no study has tested cycling.

Is Tongkat Ali A Nootropic?

Not in the classic sense. It has not been shown to improve memory or attention directly. Its possible value for mental performance is indirect, through stress and mood. See what are nootropics for how we define the category.

References

1. Talbott SM, Talbott JA, George A, Pugh M. Effect of Tongkat Ali on stress hormones and psychological mood state in moderately stressed subjects. Journal of the International Society of Sports Nutrition. 2013;10:28. DOI
2. George A, Udani J, Zainal Abidin N, Yusof A. Efficacy and safety of Eurycoma longifolia (Physta) water extract plus multivitamins on quality of life, mood and stress: a randomized placebo-controlled and parallel study. Food & Nutrition Research. 2018;62. DOI
3. Henkel RR, Wang R, Bassett SH, et al. Tongkat Ali as a potential herbal supplement for physically active male and female seniors: a pilot study. Phytotherapy Research. 2014;28(4):544-550. PubMed
4. Leisegang K, Finelli R, Sikka SC, Panner Selvam MK. Eurycoma longifolia (Jack) improves serum total testosterone in men: a systematic review and meta-analysis of clinical trials. Medicina. 2022;58(8):1047. DOI
5. Ulbricht C, Conquer J, Flanagan K, et al. An evidence-based systematic review of tongkat ali (Eurycoma longifolia) by the Natural Standard Research Collaboration. Journal of Dietary Supplements. 2013;10(1):54-83. PubMed
6. Rehman SU, Choe K, Yoo HH. Review on a traditional herbal medicine, Eurycoma longifolia Jack (Tongkat Ali). Molecules. 2016;21(3):331. PubMed
7. Ang HH, Lee EL, Matsumoto K. Analysis of lead content in herbal preparations in Malaysia. Human & Experimental Toxicology. 2003;22(8):445-451. PubMed
8. Salman SA, Amrah S, Wahab MS, et al. Modification of propranolol’s bioavailability by Eurycoma longifolia water-based extract. Journal of Clinical Pharmacy and Therapeutics. 2010;35(6):691-696. PubMed
9. Pandit S, Biswas S, Jana U, De RK, Mukhopadhyay SC, Biswas TK. Clinical evaluation of purified Shilajit on testosterone levels in healthy volunteers. Andrologia. 2016;48(5). DOI
10. NIH Office of Dietary Supplements. Ashwagandha: is it helpful for stress, anxiety, or sleep? Health Professional Fact Sheet. NIH ODS