Tongkat Ali: Can this traditional herb really boost testosterone?

Men are worried about their testosterone levels.

There’s been something of a masculinity crisis over the past few years. Spend any amount of time in the “manosphere”, and you’ll encounter a slew of social media gurus telling you that the answer to all your problems lies in correcting low T levels.

It’s a problem a study from the University of Sydney has highlighted, with influencers pushing unproven testosterone tests in young men [1]. One such cure that’s been pushed is tongkat ali, but does this traditional herb really boost your testosterone levels?

What is tongkat ali? 

Tongkat ali, or Eurycoma longifolia, is a medicinal plant. Some parts of the world call it “Malaysian ginseng”, whereas others refer to it as “longjack.” Whatever you call it, the roots and bark of this shrubby tree have been used for centuries in traditional herbal medicine to enhance male fertility and reduce stress.

Some of the purported benefits include [2]:

• Increased testosterone levels
• Muscle growth
• Enhanced sports performance
• Improved libido
• Better erectile function
• Stress reduction

It’s most well-known these days because of its supposed advantages in testosterone levels, though. Despite just one in 200 males below the age of 60 actually having a diagnosis of testosterone deficiency syndrome, social media says otherwise, and so tongkat ali has become much more prominent in recent years as a silver bullet to support male fertility [3].

Where does Eurycoma longifolia come from?

Tongkat ali root is a flowering plant native to Southeast Asia. Much of the world’s supply of this herb comes from Malaysia, Indonesia, and Vietnam. It can also be found in Thailand, Cambodia, Laos, and Myanmar.

Interestingly, tongkat ali actually translates to “Ali’s walking stick”, a name it gained because of the plant’s long and twisting roots. Traditionally, it’s been used as a type of folk aphrodisiac. Over centuries, this traditional medicine has been used in local communities as a cure for anything from high blood pressure to malaria.

How does tongkat ali work?

Tongkat ali contains a range of alkaloids, antioxidants, and flavonoids. In particular, antioxidants fight cellular damage caused by special molecules known as free radicals [4].

Primarily, tongkat ali influences the endocrine system using three different pathways, including [5]:

1. Releasing “free” testosterone contained within Sex Hormone-Binding Globulin (SHBG). The exact mechanism by which it does this remains unknown, though
2. Stimulating the Hypothalamic-Pituitary-Gonadal (HPG) axis to increase testosterone production
3. Lowering the stress hormone cortisol to shift the body’s hormonal balance, which protects your testosterone from getting broken down by stress

Although it might offer other benefits, the central focus is usually on testosterone. And several studies have shown mild increases in total testosterone levels in patients who were treated using this herb [6].

What are the potential health benefits of tongkat ali?

Tongkat ali might have come into full view in Oz and around the world over the last few years, but studies remain ongoing. Although there might be genuine health benefits, it’s critical to mention that many of the benefits are not massively well-studied.

That’s why if you’re worried about your testosterone levels, it’s vital to speak to your doctor, which can unlock clinician-led treatment pathways and support options, including Pilot’s Testosterone Support.

Increase testosterone and male hormones

Testosterone is the main male sex hormone, responsible for everything from erectile function to male fertility. Unsurprisingly, low testosterone can impact your time in the bedroom, including causing erectile dysfunction, low libido, and infertility.

According to a study conducted in 2021, taking as little as 200 mg of tongkat ali daily improves serum total testosterone [7]. It should be noted, though, that the men in question were also doing physical exercise simultaneously, which we already know boosts testosterone levels [8].

Energy and fatigue

Feeling sluggish?

Early evidence shows tongkat ali might provide you with the wake-up you need as an alternative to chugging a litre of coffee. The herb functions as an adaptogen, potentially helping your body optimise its hormone balance and cut stress levels.

Studies have shown that it might improve physical vitality and even improve daily motivation and performance [9].

Physical performance and muscle gain 

Some have claimed that tongkat ali can turn you into a beast in the gym, elevating your athletic performance and helping you to pile on lean muscle mass.

The theory is that it might boost athletic performance through compounds called quassinoids in tongkat ali that help your body use energy more efficiently, improving your endurance [10].

Studies on this effect have been mixed, though. An older 2014 study registered significant improvements in muscle strength in people using tongkat ali [11]. On the other hand, a 2024 study found that it didn't improve body composition [9]. So, with that in mind, it's a case of waiting for more clinical trials before declaring longjack tongkat ali a sports nutrition option.

Stress and mood

It’s no secret that Aussies are stressed, with one in five people between the ages of 16 and 34 reporting high or very high levels of strain [12].

Some studies suggest that tongkat ali might lower cortisol levels in your body and help moderate stress. A 2013 study found that 200 mg of tongkat ali extract, taken daily, reduced levels of this stress hormone by 16% in moderately-stressed subjects [5]. The people involved in the study also said they felt much less stressed and tense after taking the herb.

Unfortunately, there are few to no human studies on how adding tongkat ali to your diet combats stress or transforms your psychological mood state, so most of the evidence is anecdotal.

Sexual health and libido

Improving your healthy testosterone levels, by implication, means it’s possible that you could also see some benefits in the bedroom. That could include improved erectile function, better libido, and overall sexual performance and satisfaction [13].

How much tongkat ali should you take?

Tongkat ali is mostly taken orally using a water-soluble extract. Most supplements are divided into standard dosages. How much you should take depends on the product, but the general range is 100-600 mg per day. It’s worth noting that most scientific studies on the health benefits of tongkat ali use doses between 200 and 400 mg daily.

What are the possible side effects of tongkat ali supplements?

Tongkat ali is a herbal supplement that might cause some side effects. At a standard dose, minor side effects might include [6]:

• Upset stomach
• Nausea
• Abdominal cramping
• Diarrhoea
• Mild rashes
• Insomnia
• Mood changes
• Restlessness

That's why if you're going to try taking this herbal supplement, you should carefully monitor how you respond to it initially. If you experience any side effects, cease taking it and get in touch with your doctor just to be on the safe side.

Is tongkat ali supplementation safe? Who should avoid it?

Longjack tongkat ali is generally considered to be safe for most adults. There have been some concerns regarding the long-term use of this medicinal herb, though.

The European Food Safety Authority (EFSA) examined the effects of tongkat ali and found that the herb could cause DNA damage in the stomach and intestines [14]. That’s only a single study, though, and more research is needed to know for sure.

Since there’s a lack of data on tongkat ali’s long-term impact, you should ideally avoid taking it if:

• You have hormone-sensitive health concerns
• You have an organ disease
• You’re taking certain types of medications

However, even if you don’t fit into any of these categories, it’s always a good idea to talk to your doctor before adding any new supplement to your diet anyway. Consulting with your GP is simply best practice to ensure you don’t put yourself in harm’s way inadvertently.

Tongkat ali benefits  - Is it legal in Australia? 

Tongkat ali is legal to buy in Australia. It’s currently listed and regulated by the Therapeutic Goods Administration (TGA).

It’s also legal to import tongkat ali products into Australia, as long as they don’t contain anything illegal. It’s worth mentioning, though, that unsafe products have been seized in the past, so it’s worth reading the labels of anything you encounter in stores or online before parting with any cash.

When to speak to a doctor about low testosterone or low libido 

Low testosterone and low libido are legitimate worries that affect thousands of Aussies every day. Although it’s true that testosterone declines with age, it should never feel like it’s fallen off a cliff.

Talk to your doctor if you’re experiencing persistent symptoms of low testosterone or libido. Likewise, if you get any sudden and severe symptoms, it’s time to set up a consultation. Examples include:

• A sudden drop in sex drive
• Erectile dysfunction
• Persistent fatigue and lack of libido
• Significant mood fluctuations
• Sleep disturbances

Generally, anything that might feel completely out of the ordinary is well worth seeing a medical professional about. They can conduct tests and support you in exploring clinician-led treatments, such as Pilot’s ED treatment. 

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