Does Tongkat Ali Increase Testosterone, and Athletic Efficiency?

Tongkat ali is a plant from Southeast Asia that’s historically utilized in natural drugs. 

Not too long ago, it’s turn out to be in style within the well being and health house as a result of some folks imagine it additionally boosts testosterone, libido, and athletic efficiency.

Is that this true, or are complement sellers responsible of overhyping its advantages?

Right here’s what science says.


What Is Tongkat Ali?

Tongkat ali, additionally known as longjack, Malaysian Ginseng, and Eurycoma longifolia Jack, is a herbal folk medicine native to Southeast Asia.

Over the centuries, folks have used tongkat ali to deal with a variety of maladies, together with low-back ache, indigestion, fever, jaundice, malaria, dysentery, and hypertension, however its most typical use is as an aphrodisiac.

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What are Tongkat Ali Dietary supplements?

Tongkat ali dietary supplements are tablets containing tongkat ali powder that folks take as dietary supplements.

Typically, men take tongkat ali supplements to treat conditions that affect their sexual health, such as erectile dysfunction, low sex drive, and male infertility.

Recently, tongkat ali supplements have become more and more in style amongst weightlifters as a result of many imagine they increase testosterone and athletic efficiency.

Tongkat Ali: Advantages

Listed below are probably the most generally claimed advantages of tongkat ali and what science says about every.

Tongkat ali and Testosterone

Research on rodent cells and “sexually sluggishrats (rats with little curiosity in intercourse) present that tongkat ali could improve testosterone, although research on castrated rats failed to duplicate these findings. 

One study confirmed that wholesome rats given tongkat ali for 12 weeks gained extra muscle than rats that didn’t obtain a complement over the identical interval, hinting that tongkat ali could crank up testosterone manufacturing. Sadly, the researchers didn’t measure testosterone ranges on this examine.

Human studies present that supplementing with tongkat ali could increase testosterone manufacturing in males with low testosterone.

For instance, in a single study performed by scientists on the College of Santa Catarina State, males with low testosterone who supplemented with tongkat ali for six months elevated their testosterone ranges by 43%. In the identical examine, males who solely lifted weights 3 days per week elevated their testosterone by ~30%, and those that lifted weights and took tongkat ali noticed an virtually 50% rise in “T.”

Whereas these will increase appear massive, these males began with low testosterone. Thus, though the positive factors had been important, they had been simply sufficient to take the boys out of the “low” vary and into the “pure” vary. If you have already got wholesome ranges of testosterone, it’s unlikely that you simply’d expertise comparable will increase from tongkat ali dietary supplements.

For example, the one study to point out that tongkat ali boosts testosterone in younger, wholesome males confirmed that taking 600 mg per day (a big dose) elevated testosterone by 15% after 2 weeks. 

Though this result’s promising, the rise is probably going too small to considerably have an effect on physique composition. What’s extra, the researchers didn’t comply with up with the contributors, so we don’t understand how short-lived these will increase had been.

Several studies also cite analysis performed by MI Tambi to bolster their argument that tongkat ali will increase testosterone. Tambi’s research exhibiting the optimistic impact of tongkat ali on testosterone aren’t accessible on-line, although, making it inconceivable to evaluate their credibility. 

The one different proof that tongkat ali impacts testosterone ranges comes from research funded by complement firms that make a tongkat ali complement. A few of these studies suggest that tongkat ali will increase testosterone, and others don’t, making it troublesome to attract a conclusion both means.

At backside, the analysis on tongkat ali’s impact on testosterone is hit and miss. Most analysis means that males (and animals) with low testosterone could profit from taking tongkat ali. For everybody else, there’s little proof that it’s efficient. 

Tongkat ali and Male Sexual Well being

A number of research present that tongkat ali has aphrodisiac results in rats which can be sexually sluggish, naive, experienced; asexual; or otherwise healthy.

Analysis in people is promising, too. In a single study performed by scientists at Universiti Sains Malaysia, males who supplemented with 300 mg of tongkat ali extract every day for 6-to-12 weeks elevated subjective measures of libido by -8-to-11%.

Animal and human studies additionally present that tongkat ali positively impacts erectile dysfunction and increases fertility by improving sperm motility and focus.

Thus, there’s cheap proof that tongkat ali improves male sexual well being, particularly for these affected by low libido, erectile dysfunction, and poor fertility.

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Tongkat ali and Athletic Efficiency

There’s no evidence that tongkat ali enhances endurance efficiency, although some small-scale studies and published abstracts present it has a optimistic impact on energy.

For instance, in a single study revealed within the Worldwide Journal of Engineering Analysis and Sports activities Science, males who took 100 mg of tongkat ali every day and carried out circuit coaching 3 occasions weekly for 8 weeks elevated their energy considerably greater than those that took a placebo and adopted the identical coaching program.

The group taking tongkat ali additionally elevated their general muscle mass by 4%, whereas the placebo group gained no muscle.

Other studies that present dramatic enhancements in energy after taking tongkat ali are funded by complement firms whose main product is a tongkat ali complement. Curiously, these research additionally present that tongkat ali doesn’t change your physique’s ratio of testosterone to epitestosterone.

That is important as a result of dietary supplements (*cough* steroids *cough*) that considerably increase energy  ordinarily alter this ratio, making them simply detectable by drug checks. 

This prevents athletes who compete in drug-tested competitions from taking these dietary supplements—in the event that they did, they’d be “popped” for doping.

In different phrases, the authors of those papers declare that tongkat ali drastically boosts energy in a means that makes it undetectable to the drug checks utilized by organizations such because the World Anti-Doping Company (WADA)—which is handy. 

Whereas we will’t say for sure that these outcomes are coloured by monetary curiosity or the results of scientific malpractice, it’s smart to attend till a disinterested third celebration replicates them earlier than taking them as learn (which hasn’t occurred but).

Tongkat ali and Stress

Some folks imagine supplementing with tongkat ali reduces stress hormone ranges and improves temper. Nevertheless, there’s little sturdy proof that is true.

One study revealed within the Japanese Journal of Pharmacology discovered that tongkat ali handled signs of tension in addition to anti-anxiety remedy in mice. 

In one other study funded by a tongkat ali complement producer, 63 adults affected by stress diminished cortisol ranges by 16% after taking 200 mg of tongkat ali every day for a month.

Moreover, an observational study revealed within the journal Medical Interventions in Growing older discovered no distinction in depressive signs between individuals who took tongkat ali as a part of their complement routine and those that didn’t.

Given the dearth of excellent analysis on the impact of taking tongkat ali on stress, it’s inconceivable to say whether or not tongkat ali may help deal with stress.

Tongkat Ali: Facet Results

Regardless of its long-term use in Southeast Asia, we all know little about tongkat ali’s security profile.

That stated, most research report few uncomfortable side effects.

As with most natural dietary supplements, tongkat ali dietary supplements may contain pure toxins or microbial contaminants or be contaminated with toxins and heavy metals. 

For instance, in two studies performed by scientists at College Science Malaysia, researchers discovered that out of 100 tongkat ali merchandise, 17% contained dangerously excessive ranges of lead, and 26% contained dangerously excessive ranges of mercury.

Taking merchandise that comprise excessive ranges of heavy metals can cause uncomfortable side effects corresponding to lack of urge for food, complications, hypertension, stomach ache, kidney dysfunction, fatigue, sleeplessness, arthritis, hallucinations, and vertigo.

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Tongkat Ali: Dosage

Most studies use doses of 200-to-400 mg per day.

Some short-term research suggests taking as much as 1.2 grams per day is secure, although we don’t know if it confers any profit or if it’s secure to take this quantity over an extended interval.

Research means that it’s solely secure to take tongkat ali orally, as every other means may improve toxicity by ~100-fold. In the identical writeup, the researchers recommend doses of 195 mg per pound of physique weight per day and over are poisonous and will improve the burden of your liver, kidneys, spleen, and testes. 

FAQ #1: What’s the finest tongkat ali complement?

There’s little scientific proof that tongkat ali boosts testosterone in wholesome males, improves athletic efficiency, or reduces stress. As such, I can’t suggest any tongkat ali dietary supplements, not to mention say which is finest.

If you’d like science-backed dietary supplements which have comparable results to tongkat ali, right here’s what I like to recommend:

  • Nigella sativa, coenzyme Q10 (CoQ10), and ashwagandha root extract: Together, nigella sativa, CoQ10, and ashwagandha root extract can increase testosterone ranges, protect sperm construction and performance, and assist restore misplaced fertility in males. If you’d like a multivitamin that comprises clinically efficient doses of all three, and 28 different components designed to boost your well being and temper and cut back stress, fatigue, and nervousness, attempt Triumph.
  • Creatine: This may boost muscle and energy acquire, improve anaerobic endurance, and reduce muscle injury and soreness out of your exercises. If you’d like a 100% pure supply of creatine that additionally contains two different components that increase muscle progress and enhance restoration, attempt Recharge.
  • Rhodiola rosea and bilberry extract: Research present that rhodiola rosea improves temper and reduces signs of stress and melancholy, and bilberry extract enhances psychological well-being. If you’d like a complement that comprises clinically efficient doses of each, and two different components that stability hormone and power ranges and cut back stress and fatigue, attempt Vitality.

(Or when you aren’t certain if these dietary supplements are proper in your finances, circumstances, and targets, take the Legion Complement Finder Quiz! In lower than a minute, it’ll let you know precisely what dietary supplements are best for you. Click on right here to test it out.)

FAQ #2: Are the “tongkat ali earlier than and after footage” you discover on-line actual?

As a result of many complement sellers declare tongkat ali boosts testosterone, they usually market their merchandise with “tongkat ali earlier than and after footage“ exhibiting males who’ve gained muscle and misplaced weight.

You most likely shouldn’t imagine these footage, although.

Complement firms produce these pictures to promote their merchandise, which implies there’s an excellent probability they’ve been doctored to seem extra spectacular than they’re.

Or, they merely present males who improved their physique composition with different confirmed strategies like high-protein dieting and strength training and are attributing the benefits to tongkat ali.

If you’d like to follow an exercise and diet program that will help you gain muscle and lose fat like clockwork, check out my fitness books for men and women, Bigger Leaner Stronger and Thinner Leaner Stronger.

(Or if you aren’t sure if Bigger Leaner Stronger or Thinner Leaner Stronger is right for you or if another strength training program might be a better fit for your circumstances and goals, take Legion Strength Training Quiz, and in less than a minute, you’ll know the perfect strength training program for you. Click here to check it out.)

FAQ #3: Should I believe online tongkat ali reviews?

Probably not.

There’s little evidence that tongkat ali supplements boost testosterone and athletic performance or lower stress. Anyone who writes a review stating otherwise is probably experiencing the placebo effect or has been paid by a supplement company to promote their product.

+ Scientific References