Tongkat ali supplements: what they are, benefits, & where to buy

Tongkat ali is an herbal supplement people use for libido, fertility, muscle strength, and stress. Some research suggests it may modestly boost testosterone and sexual function in men, but the research is limited. Short-term use at typical doses seems safe, but long-term safety isn’t well understood yet. 

If you’re looking for tongkat ali benefits for males, we’ve summarized the main tongkat ali benefits, along with safety information, dosage, and proven options to improve your sexual health.  

Note to readers: While this article uses gendered terms like “men,” it’s referring to individuals with a penis. Ro understands that not everybody who identifies as male has the same anatomy.

Tongkat ali, also known as Eurycoma longifolia or “longjack,” is a medicinal plant native to Southeast Asia, particularly Malaysia and Indonesia. Traditionally, it has had many uses within herbal medicine, including improving sexual health, boosting energy, and relieving stress. The plant's root is typically used in supplements, available in capsules, powders, and teas.

Modern research has focused on tongkat ali’s potential effects on testosterone levels, athletic performance, and sexual health, but it’s important to know that evidence is limited and sometimes mixed.

While some studies suggest it may help support certain health aspects, many studies have been small or short-term. Plus, the European Food Safety Authority has raised concerns about possible DNA damage linked to certain tongkat ali extracts. 

So, while it’s widely available as a supplement, it’s wise to talk with a healthcare provider before using it.

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Tongkat ali may support male sexual health, fertility, muscle strength, and stress reduction. Some studies link it to improved libido, testosterone levels, and sperm quality, but research is still very limited. The supplement may also help reduce cortisol and enhance mood during stress. The evidence is at an early stage, and more research is needed.

In recent years, scientists have started exploring whether it might truly deliver on those promises. Here’s a look at some potential tongkat ali benefits in question:

1. Sexual desire and erectile function

Tongkat ali is sometimes promoted as a natural way to support sexual health, and there may be some evidence behind those claims. One very small study in men between 40 and 65 tested a supplement combining tongkat ali with the antioxidant Polygonum minus. People who took the blend had improved erectile function and sexual performance measures compared to those on placebo.

The improvements included stronger erections, better scores on the Sexual Health Inventory for Men, and longer intercourse duration (up to 19.6 minutes from 7.5 minutes at baseline). Participants also reported more satisfaction with erection quality and overall sexual experience.

Researchers believe these improvements may be linked, in part, to increases in testosterone levels. 

Because this study included only men, it remains uncertain whether tongkat ali for women could support female sexual health.  More research is needed to understand how well these effects hold up over time and in larger, more diverse populations. While early findings are promising, tongkat ali is not a guaranteed fix or a substitute for medically proven erectile function treatments like PDE5 inhibitors.

2. Increased testosterone levels

As stated previously, tongkat ali may help increase testosterone, especially in people with low or borderline levels. Several studies show improvements in total and free testosterone after daily supplementation. These changes may reduce stress and support libido, energy, and strength in some individuals. However, results vary, and more large-scale research is needed.

For instance, a 2021 study found that older men with low testosterone who took tongkat ali saw significant improvements in total and free testosterone after one month. Another study of older people reported increased testosterone and muscle strength after supplementation. 

For those with diagnosed low testosterone or more severe symptoms, prescription therapies remain the gold standard. As always, it’s best to discuss any new supplement with a healthcare provider to ensure it fits your personal health needs.

3. Male fertility

Alongside sexual function, tongkat ali has been studied for its possible role in male fertility. 

A study found that 45 men with age-related androgen deficiency who took 200 mg of Tongkat Ali daily, alongside training, had higher overall testosterone levels. Another study of 76 older people with low testosterone found that a daily 200 mg tongkat ali dose increased 90% of their testosterone levels to normal.

Semen and sperm parameters can also play a role. Participants in a study examining unexplained infertility took 200 mg of a water-soluble tongkat ali extract daily. After three months, follow-up tests of 75 individuals showed improvements in semen volume, sperm concentration, sperm shape, and sperm motility, which possibly helped with 11 pregnancies. But since this study didn’t have a comparison group, it’s tricky to say how reliable these findings are. 

Researchers aren’t entirely sure how it works at the level of reproductive cells, but they believe the benefits may be linked to tongkat ali’s potential to raise testosterone levels and its antioxidant properties, both of which have been documented in earlier studies.

4. Stress and mood improvement

Tongkat ali has also been studied for its potential to lower cortisol as an adaptogen. One small study found that daily supplementation with 200 mg of a standardized tongkat ali extract reduced tension, anger, and confusion in healthy adults under stress.

Participants also showed lower levels of cortisol, a hormone associated with stress. These findings suggest tongkat ali might help some people feel calmer or more balanced during stressful times.

However, more research is needed to confirm whether these benefits hold true long-term or for different populations.

5. Body composition and exercise performance

Some people turn to tongkat ali hoping it might help build muscle, improve strength, or reduce body fat, but research on its effectiveness has been mixed.

One study in healthy adults (again, a small study) found that supplementing with 100 mg per day of tongkat ali during a strength training program led to significant increases in lean body mass, muscle strength, and arm circumference, compared to a placebo.

However, other research paints a different picture.

One study in 40 young men found that resistance training boosted lower-body strength, whether or not they also took tongkat ali. Another study gave exercise-trained people 400 mg of tongkat ali daily for four weeks and found no real changes in body composition, strength, mood, sleep, or hormone levels compared to a placebo.

While the idea of tongkat ali boosting workout results sounds appealing, the evidence is still limited and sometimes conflicting. More large, high-quality studies are needed to determine whether it truly benefits exercise performance or body composition.

6. Blood sugar balance

Tongkat ali has been studied for its possible effects on blood sugar, mostly in animals and lab settings. In one study, extracts of tongkat ali lowered blood sugar levels by up to 47% in rats with high blood sugar, with no significant effect in rats with normal levels. 

Other lab research found that tongkat ali increased insulin sensitivity and boosted how much glucose cells could absorb, which might help the body manage blood sugar more effectively. It also appeared to help reduce fat buildup in cells, which could be helpful in diabetes treatment.

These results are interesting, but it’s important to remember that they come from animal and cell studies, not from trials in people. There’s no solid evidence yet showing tongkat ali can safely or effectively lower blood sugar in humans.

7. Bone health

Research suggests tongkat ali might have potential benefits for bone health, particularly in men. As they age, declining testosterone levels can contribute to osteoporosis, a condition where bones become weak and more likely to fracture. Animal studies have shown that tongkat ali could help maintain bone strength by supporting testosterone levels and preventing bone calcium loss. 

Tongkat ali also contains antioxidants that help protect bone cells from damage caused by oxidative stress, which is another factor in bone loss as we age. While this research is promising, most of the evidence so far comes from lab and animal studies.

Scientists are still working to understand how tongkat ali might work for bone health in people, and more human studies are needed to know if it’s truly effective as a supplement for preventing osteoporosis.

8. Sleep support

Emerging research suggests that tongkat ali may also play a role in supporting healthier sleep-wake patterns, particularly with the body’s circadian rhythm.

In animal studies, tongkat ali supplementation improved REM sleep and increased deep non-REM sleep during rest periods, while also promoting alertness and wakefulness during active periods. These shifts were accompanied by corresponding changes in core body temperature, indicating improved circadian regulation.

While tongkat ali didn’t appear to help with stress-induced insomnia in lab models, it may be better suited to people dealing with daytime sleepiness.

Because it strengthens natural sleep and wake cycles, it might be a useful tool for restoring energy and improving overall sleep quality.

Some research suggests that tongkat ali may help support erectile function, particularly in people with low testosterone or mild erectile dysfunction (ED). Researchers believe that tongkat ali’s possible effects on testosterone levels could help improve sexual function in some.

While these results are encouraging, most studies have been small and short-term and often done on animals, not humans. There’s still not enough evidence to say tongkat ali is a reliable treatment for sexual health issues, especially compared to prescription options, of which there are several tried and true options.

Alternatives to tongkat ali for sexual health

If you’re exploring ways to improve erectile function, many proven treatments are available that may be more effective and predictable than herbal supplements like tongkat ali.

• Cialis (tadalafil): Cialis can be taken as needed before sex or in a low daily dose for ongoing support. It can start working in about 30 minutes and remain effective for up to 36 hours, offering more flexibility than other ED medications.

• Viagra (sildenafil): Sildenafil (the active ingredient in Viagra) is a well-established treatment for ED. It’s typically taken 30 to 60 minutes before sex and can remain effective for up to four hours. Like all drugs in this class, it needs a prescription and isn’t available over the counter.

• Ro Sparks:* Ro Sparks is a fast-acting ED treatment that combines sildenafil (55 mg) and tadalafil (22 mg) in a single dissolvable tablet. Offering flexibility and eliminating the stress of strict timing, Ro Sparks can start working in as little as 15 minutes and can last up to 36 hours.

• Daily Rise Gummies:* If you prefer a daily option without worrying about timing sex around your medication, Ro’s Daily Rise Gummies deliver 7 mg of tadalafil, the same active ingredient in Cialis. Taken once daily, they help maintain steady levels of medication in your system so you’re ready for sex whenever the moment feels right.

* Although this specific combination isn’t FDA-approved as a single product, its active ingredients are both FDA-approved for treating ED.

Prescription treatments have been well studied and tend to be more effective than over-the-counter supplements like tongkat ali. 

Whatever you decide, it’s important to talk to a healthcare provider about your options if you’re experiencing ED, as it can sometimes signal underlying health conditions that need attention.

Tongkat ali’s reputation as a natural supplement comes from several bioactive compounds in its roots, especially a group called quassinoids, notably eurycomanone. According to research, these compounds may influence how the body produces and manages hormones like testosterone and cortisol.

Some lab studies also suggest tongkat ali may help boost testosterone by blocking its conversion to estrogen and possibly inhibiting phosphodiesterase, making it a potential candidate for treating low testosterone and male infertility.

Beyond hormones, Tongkat Ali has shown antioxidant and anti-inflammatory properties in lab and animal studies. Properties of the plant might help neutralize free radicals.

It’s also considered an adaptogen, meaning it could help the body manage stress. Clinical research has linked tongkat ali to lower cortisol levels and improved mood in stressed individuals.

While these mechanisms are promising, most of the evidence comes from small human studies, lab research, or animal models. More large-scale human trials are needed to confirm how and if tongkat ali works in people.

When to take tongkat ali

There’s no definitive best time of day to take tongkat ali. In studies, most participants took a daily dose without specific mention about the timing, such as morning or evening.

Since tongkat ali’s effects may relate to hormonal rhythms or stress responses, some people prefer taking it in the morning. Others simply follow the directions on supplement labels. Ultimately, there’s no strong evidence suggesting one time of day is more effective than another. If you’re considering trying tongkat ali, your healthcare provider can help guide you based on your individual routine and health goals.

Tongkat ali dosage: How much tongkat ali per day?

The typical tongkat ali dosage is 200–400 mg daily of standardized extract. Studies have used as little as 100 mg or as much as 600 mg daily for anywhere from one to nine months. Effects vary by individual; some might benefit from starting low and adjusting if needed. Always follow label directions or consult a healthcare provider before starting.

Standardized extracts are important because they ensure consistent levels of the active compounds, like eurycomanone.

If you’re considering tongkat ali, it’s wise to start with the dose recommended on the product label. Or better yet, discuss it with a healthcare provider who can help determine what’s safe and appropriate for your specific health situation.

Is tongkat ali safe? While not generally considered completely unsafe, there are still some concerns. Studies suggest doses of around 200–400 mg daily, short-term, are safe for healthy adults. People usually tolerate it well, though some have reported feeling fatigued. Use caution and speak to your provider before taking it. 

At higher doses or with certain types of extracts, tongkat ali may cause liver stress, and lab studies have raised red flags about its potential to cause DNA damage, particularly in the stomach and intestines.

Based on this, the European Food Safety Authority concluded that the safety of tongkat ali extract hasn’t been clearly established.

There are also quality control issues. A review of products containing tongkat ali hitam found that over a quarter contained mercury levels above safe limits, most often in unregistered products. This is why it’s important to look for supplement brands that are third-party tested for quality and safety.

Those with weakened immune systems should avoid tongkat ali, along with anyone who’s pregnant, breastfeeding, or managing diseases like prostate or breast cancer, or heart, liver, or kidney issues.

Tongkat ali side effects could also involve interactions with medications. It may interfere with blood sugar and blood pressure medications, so it’s best to check with a healthcare provider before trying it, especially if you take any regular prescriptions or have underlying conditions.

Tongkat ali is widely available as a dietary supplement. It can be found online, in health stores, and sometimes in pharmacies or shops that sell herbal products. It’s sold in many forms, like capsules, powders, and teas, often labeled as “longjack” or under various brand names.

However, because supplements aren’t as tightly regulated as prescription medications, it’s always best to stick to reputable brands and check with a medical professional to see if it’s right for you. There can be big differences in quality and strength between tongkat ali products, and some might not contain the amount of active ingredients they claim, or could include impurities.

Given the safety concerns and warnings, it’s wise to talk with a healthcare provider before buying or taking tongkat ali. They can help you weigh potential benefits and risks and make sure it’s safe for your personal health situation.

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Tongkat ali has become increasingly popular as a supplement for testosterone, energy, and sexual performance, but there’s still no concrete answer to whether tongkat ali works.

Some people may benefit, especially those with low testosterone or specific stress-related concerns, while others may see minimal effects. If you're considering trying tongkat ali, here's what to keep in mind:

• It may help with testosterone, but mostly in people with low levels: Small clinical studies have shown improvements in total and free testosterone in men with borderline or low levels, though benefits in healthy individuals are less consistent.

• It shows some promise for stress, mood, and fertility support: As an adaptogen, tongkat ali may help reduce cortisol and improve mood. Studies have also reported improvements in sperm quality among those with infertility.

• Evidence for exercise, body composition, and blood sugar is early and mixed: Some research suggests possible gains in strength or metabolic health.

• It appears safe short-term, but long-term risks aren’t fully known: Most people tolerate tongkat ali well, but concerns about liver strain, DNA damage, and supplement contamination make it important to choose high-quality products.

• It’s not a replacement for medical treatment: While herbal supplements can be helpful, tongkat ali shouldn’t be used in place of clinically proven treatments for low testosterone, ED, or other conditions. For example, Ro offers discreet access to prescription ED treatments like Viagra (sildenafil), Cialis (tadalafil), Ro Sparks, or Daily Rise Gummies to help improve your sexual health.

Talking to a healthcare provider is the best way to determine whether Tongkat Ali is appropriate for your specific health needs and goals.