Tongkat Ali (Eurycoma longifolia, Malaysian Ginseng) is a tropical plant native to Southeast Asia. Tongkat Ali has been used for centuries in traditional medicine for various health benefits, including malaria, cancer, diabetes, boosting energy, improving sexual function, and enhancing overall well-being.
More recent research has found that Tongkat Ali benefits may include positive effects on brain health and cognition.
In this review I’ll talk about the clinical evidence as well as anecdotal reports of using Tongkat Ali for its nootropic benefits. As well as Tongkat Ali side effects, and the best Tongkat Ali supplement.
Tongkat Ali helps:
- Sex hormones – Tongkat Ali has been show in animal and human studies to boost testosterone and modulate estrogen levels in those dealing with sexual dysfunction.
- Anxiety – Tongkat Ali may help reduce cortisol and boost dopamine use in the hippocampus resulting in less anxiety.
- Neuroprotection – some of the active alkaloids in Tongkat Ali work as a potent anti-inflammatory. Less brain inflammation means less brain fog, more mental energy, and possibly better memory.
Table of Contents
What is Tongkat Ali?
Tongkat Ali (Eurycoma longifolia, Malaysian Ginseng) is a tall, slender, shrub-like tree that grows in sandy soil. And is native to Indonesia, Malaysia, Vietnam, Cambodia, Myanmar, Laos, and Thailand.
A root extract of Tongkat Ali has traditionally been used in folk medicine in SE Asia for sexual dysfunction, aging, malaria, cancer, diabetes, anxiety, constipation, exercise recovery, fever, increased energy and strength, leukemia, osteoporosis, stress, syphilis, and glandular swelling.
The Tongkat Ali plant active compounds include quassinoids, various alkaloids, triterpene, squalene derivatives and bioactive steroids.[i]
Recent clinical studies and practical user reviews show daily supplementation with Tongkat Ali improves stress hormone levels and mood.
And can help shield both men and women from the modern stressors of everyday life. Including dealing with anxiety, the stress of dieting, lack of quality sleep, and muscle support and stamina while working out.
How does Tongkat Ali work in the brain?
Tongkat Ali boosts brain health and function in several ways. But two in particular stand out.
- Tongkat Ali may increase testosterone levels: Testosterone plays a critical role in brain function and cognition. And dozens of studies have shown that Tongkat Ali may help boost testosterone levels in men.
One meta-analysis of clinical studies was conducted at the School of Natural Medicine in Cape Town, South Africa. The research group analyzed 9 studies that studied Tongkat Ali and testosterone in men.
The researchers concluded that supplementing with Tongkat Ali improved testosterone production and kept estrogen levels in check.[ii] But note that testosterone levels increased primarily in men dealing with hypogonadism.
- Tongkat Ali reduces stress hormones: Chronic stress can negatively impact brain health and cognition. Tongkat Ali has been shown to reduce levels of stress hormones, such as cortisol, which may help improve mood and cognitive function.
A study published in the Journal of International Society of Sport Nutrition assessed stress hormone and mood state in 32 men and 31 women. Half of the volunteer group received a hot water extract of Tongkat Ali (Physta®) daily for 4 weeks. And the other half got a placebo.
The study found significant improvements in the Tongkat Ali group with less tension, anger and confusion. Cortisol was reduced and testosterone increased.
The researcher concluded that daily supplementation with Tongkat Ali “may be an effective approach to shielding the body from the detrimental effects of “modern” chronic stress.”[iii]
Tongkat Ali nootropic benefits
The nootropic benefits of supplementing with Tongkat Ali include:
- Testosterone – Tongkat Ali has been shown to increase total testosterone, free testosterone in men and women, sperm count and motility, and erections in men, and modulates estrogen in both men and women.[iv] But mostly in those dealing with low testosterone.
- Antimicrobial – Tongkat Ali inhibits the growth of e. coli and salmonella bacteria.
- Anti-inflammatory – some of the active alkaloids in Tongkat Ali work as a potent anti-inflammatory. And in a dose-dependent manner. Higher doses of this nootropic provide more anti-inflammatory benefits.[v]
- Antidiabetic – Studies show two different Tongkat Ali extracts decreased blood glucose levels by 38 – 47%.
- Learning and memory: Studies show that Tongkat Ali may enhance learning and memory primarily from increasing testosterone which in turn helps with dopamine release.
How does Tongkat Ali feel?
Most of the positive reviews for Tongkat Ali come from older men, or young men dealing with low testosterone.
Neurohackers who are supplementing with Tongkat Ali often report less anxiety, an improvement in overall sense of wellbeing, and rapid gains at the gym.
Others report a huge boost in self-confidence and self-esteem.
Older men whose sex drive was low say it’s now back to normal after a couple of weeks of consistent use of Tongkat Ali.
Strength, energy, and stamina have improved and less muscle soreness the day after a workout.
Younger and older male users report rock hard erections. Some report more balanced energy. And their sex drive feels like they’re 18 again.
Many Tongkat Ali users say a side benefit is better sleep and waking up feeling refreshed and ready for the day ahead.
Results may take time to become noticeable, so daily consistent use is key when using Tongkat Ali.
But Tongkat Ali does not work for everyone. So, don’t feel disappointed if you feel nothing because it may mean your hormones levels are normal. Or this supplement just isn’t for you.
Tongkat Ali clinical research
Dozens of animal and a few human clinical studies have investigated the effects of Tongkat Ali on brain health and cognition.
And the majority of the studies are related to increases in total and free testosterone. Here are some examples.
Tongkat Ali as an aphrodisiac
Male Sprague-Dawley rats were given 50, 100, 200, 400, or 800 mg/kg Tongkat Ali extract for 10 days.
Total and free testosterone and dopamine were significantly elevated in the cortex and hippocampus of the treated rats. With no significant effects on serotonin or norepinephrine.
The research team concluded that aphrodisiac effects of Tongkat Ali were attributable to “elevation of blood testosterone level as well as enhancement of brain cortical and hippocampal dopamine content.”[vi]
Tongkat Ali for anxiety
A study published in the Japanese Journal of Pharmacology studied the anxiolytic effects of Tongkat Ali in mice.
The study found that Tongkat Ali extract decreased fighting episodes in the mice that supplemented with the nootropic. But there was no decrease in fighting in the control mice.
The researchers concluded that Tongkat Ali extract anti-anxiety effects were as effective as Valium. And “this study supports the medicinal use of this plant for anxiety therapy.”[vii]
Tongkat Ali for Improved Quality of Life
A 12-week study with 109 men between 30 and 55 years participated in the study. Half received 300 mg per day Tongkat Ali extract and the other half a placebo.
The Tongkat Ali group showed a significant improvement in the Physical Functioning domain of the SF-36 quality of life survey. Libido increased, and abdominal fat decreased.[viii]
Tongkat Ali recommended dosage
The recommended nootropic dosage of Tongkat Ali extract is 50 – 300 mg per day.
Use Tongkat Ali earlier in the day because it can have a simulant effect.
Dosage can vary and depends on age, weight, and current level of health. If you are using Tongkat Ali for the first time start at the lowest dose. And see how you feel before increasing your dose.
Hot water extracts of Tongkat Ali standardized to the bioactive components (1% eurycomanone, 22% protein, 30% polysaccharides, 35% glycosaponin) have been proven to be extremely safe at high doses and for long-term consumption.[ix]
Tongkat Ali side effects
Tongkat Ali is generally considered non-toxic and safe when taken in recommended dosages.
But some may experience mild side effects, such as headaches, insomnia, or digestive problems.
Higher doses can increase heart rate and blood pressure and prevent you from getting enough sleep.
If you experience any adverse effects, stop using Tongkat Ali.
The best type of Tongkat Ali to buy
Genuine Tongkat Ali hot water extracts are the safest to use and is one of the bitterest compounds found in nature.
If you get a Tongkat Ali extract supplement that does not taste bitter, you can be sure that it is either a “fake” Tongkat Ali supplement or an extract with few of the bioactive compounds present.
Beware of supplements labeled as Tongkat Ali or Eurycoma longifolia, but containing none of the actual root because fake products can instead be “spiked” with prescription ED drugs.[x]
Physta® is a patented water-based Tongkat Ali root extract manufactured by Biotropics Malaysia Berhad in Kuala Lumpur, Malaysia. The patent is held by the Government of Malaysia and the Massachusetts Institute of Technology (MIT) (United States Patent #7,132,117).
Physta® is also offered as LJ100®.
A few reputable supplement companies offer Tongkat Ali dried root powder in a capsule. Or a Tongkat Ali extract that is standardized to 2 – 10% Eurycomanone.
I recommend: Nootropics Depot Tongkat Ali Extract (10% Eurycomanone)
Nootropics Expert® Recommendation
I recommend Tongkat Ali as a nootropic supplement.
Your body does not make Tongkat Ali on its own. So you must take it as a supplement. Either dried root powder or an extract typically in capsules.
Tongkat Ali is particularly helpful for men and women who have low testosterone levels. Because this nootropic supplement can boost total and free testosterone and regulate estrogen levels.
Tongkat Ali may help boost confidence and self-esteem, improve feelings of well-being, reduce anxiety, improve memory, increase stamina and muscle gains, help with recovery post-workout, and sleep should be better.
Keep in mind that Tongkat Ali is not for everyone. If you are perfectly healthy and your sex hormones are optimal then you may not experience any benefit from using this supplement.
I recommend: Nootropics Depot Tongkat Ali Extract (10% Eurycomanone)
Q&A
Q: Can Tongkat Ali help with ADHD?
A: While some studies have suggested that Tongkat Ali may have benefits for individuals with ADHD, more research is needed to confirm these findings.
Q: Is Tongkat Ali safe for women?
A: While Tongkat Ali is generally considered safe for men, its effects on women are less well-studied. But some women have reported a boost in libido, more stamina, better sleep, and feeling better when using this supplement.
Q: Can Tongkat Ali interact with other medications?
A: Tongkat Ali may interact with certain medications, particularly those that affect hormone levels. If you are on hormone replacement therapy, you should avoid using Tongkat Ali.
Join The Discussion - 8 comments
Diego
November 25, 2024
If tongkat ali causes inomnia like you mentioned, or less deep sleep, from its stimulating energy and dopamanergic effects, what do you suggest taking before bed to counteract that? (without lowering dose) i found that inosotil with 5htp taken before bed the blunts stimulating effects, and does let me sleep, but it causes sedation the next day making tongkat ali less effective.
David Tomen
November 26, 2024
Diego, does it help to use Tongkat Ali earlier in the day? And how much 5-HTP and Inositol are you using before bed for them to have that hangover effect?
Stephen
November 1, 2024
Hey David!
I am 55, and have been a moderate/heavy drinker my whole adult life. I quit drinking a year ago. I used to suffer from anxiety, and was on amitriptyline off and on over the years which worked, but didn’t like the side effects. The natural fix that worked for me during the last couple of years I was still drinking was ashwagandha and theanine. Once I quit drinking, the anxiety went away, and was replaced by fatigue, lack of focus, no libido, or drive to do much of anything. Because I had dealt with bouts of anxiety (and muscle pain) for many years, and amitriptyline worked (later found out it affects more than just serotonin levels), I automatically assumed it was a serotonin issue. I experimented with low doses of tryptophan and then 5htp etc, which seemed to make my symptoms worse. Enter Tyrosine! I have started taking 1000mg a day, and my energy/libido are coming back. Muscle pain has subsided as well when taking it. Apparently, alcohol jacks up dopamine. When I quit drinking, I guess my brain needed something to replace the dopamine hit.
I have read wonderful things about Tongkat Ali. I understand that it raises dopamine levels and libido. I have purchased Double Wood’s LJ100. When I start taking this, should I lay off the tyrosine to prevent being dopamine heavy, or is it not a problem? Thanks!
David Tomen
November 2, 2024
Stephen it does not “increase” dopamine levels. Only precursors increase physical levels of dopamine including L-Tyrosine. Tongkat Ali seems to help reduce cortisol and boost dopamine use in the hippocampus resulting in less anxiety. Note the it says “dopamine use”. So using Tongkat Ali will likely potentiate that way L-Tyrosine works and possibly make it more effective.
BTW, keep in mind that L-Tyrosine has a half-life of around 2.5 hours which is why we use a dose in the morning and another at noon.
Phurnnna
October 30, 2024
I noticed that “feeling refreshed and ready for the day ahead.” an impressed to me so much, never felt an effect as much noticiable and durable as this with tongkat ali.
I wonering if its better to cycle it or it’s safe using without breaks for long periods,
With the positive effect that it had, it will be part of my stack for long….
David Tomen
November 1, 2024
Only you can know if you need to cycle Tongkat Ali or not. If you find you’re not feeling its benefits after a while that may be the signal to cycle it.
Dee
September 24, 2024
Hey, I used tongkat ali 200:1 extract from a reputable brand for the gym and unexpectedly it significantly helped manage my social anxiety disorder and raised my mood, it was life changing although it did give me a bit of sleep problems. But after that brand discontinued that tongkat, i tried like 7 other brands including nootropic depot 10% and none of them gave me any effects at all. Do you know why that might be? My social anxiety returned after stopping tongkat, and fulvic acid and shilajit kinda work to manage but its different from tongkat.
David Tomen
September 26, 2024
Dee, as far as I know this one is a 200:1 extract: https://nootropicsexpert.com/go/double-wood-tongkat-ali/