What is Tongkat Ali?
Tongkat Ali (Eurycoma longifolia), also known as Malaysian ginseng or Longjack, is a tree native to the tropical rainforests of Southeast Asia — primarily Malaysia, Indonesia, and Thailand. Traditional medicine has used its root extract for centuries to support energy and men's health.
The root's active compounds include quassinoids, particularly eurycomanone and eurycomalactone. These compounds are the primary focus of modern research into the plant's effects.
In recent decades, Tongkat Ali has become a popular supplement worldwide, especially among men looking to support their testosterone levels and overall wellbeing.
How it works
Tongkat Ali's bioactive compounds may influence several physiological processes. Research suggests the root extract may support hormonal balance, particularly by influencing the cortisol-to-testosterone ratio. It has also been found to potentially support the body's stress response.
It is important to note that the exact mechanisms of action still require further research, and many existing results come from relatively small-scale studies.
Evidence and benefits
Currently there are no EU-approved specific health claims for Tongkat Ali. However, research suggests several interesting areas of potential benefit:
- Testosterone research: Some clinical studies suggest that Tongkat Ali extract may support free testosterone levels, particularly in cases of age-related decline. Results are promising but not universally consistent.
- Body composition: Some studies show an association between Tongkat Ali supplementation and improvements in body composition when combined with training.
- Stress resilience: Research points to a moderate reduction in cortisol levels, which may support overall wellbeing.
- Energy and endurance: Traditional use points to energy-supporting effects, though clinical evidence remains limited.
How to take
Common forms:
- Standardized root extract capsules (most common)
- Powder
- Liquid extract
Typical dosages:
- Standardized extract (100:1 or 200:1): 200–400 mg per day
- Timing: typically in the morning with food
- Studies have used 4–12 week cycles
Start with a lower dose and increase gradually. Plan at least a 4-week period to evaluate effects.
Who should consider it
- Men looking to support testosterone levels naturally
- Men over 30 experiencing age-related decline in energy
- Athletes wanting to support post-training recovery
- Individuals seeking stress resilience support
- Men interested in body composition improvements alongside training
Consult a healthcare professional before starting any new supplement. Tongkat Ali is not suitable for pregnant or breastfeeding women and may interact with certain medications.
Frequently asked questions
Does Tongkat Ali really boost testosterone?
Some studies suggest a moderate support of testosterone levels, especially in men with lower baseline levels. However, results are not universally positive across all studies and further confirmation is needed.
How quickly do effects appear?
Most studies have observed changes within 4–8 weeks. Individual results may vary.
Is Tongkat Ali safe for long-term use?
Studies up to 12 weeks in duration have not shown serious side effects. However, long-term data remain limited.
Can women take Tongkat Ali?
While most research focuses on men, some studies have included women. Pregnant and breastfeeding women should avoid it.
Which extract is best?
Look for standardized extracts (typically 100:1 or 200:1 concentration) from reputable manufacturers. LJ100 and Physta are clinically studied branded ingredients.
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See also:
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Disclaimer
A food supplement is not a substitute for a varied and balanced diet and a healthy lifestyle.
