Tongkat ali (Eurycoma longifolia), which is also known as longjack, is a flowering plant that grows in Southeast Asia. It's often touted for its sexual health benefits, such as improving erectile dysfunction and male fertility. People may use the plant for other supposed benefits, such as its effects against stress, anxiety, and inflammation.
The plant's root and liquid extract have long been used as an herbal medicine for various reasons. Tongkat ali has been considered important to take as a remedy for diarrhea, malaria, and other conditions. Few small human studies have been conducted on tongkat ali, so more research is needed.
Tongkat ali is a phrase in Malayalam (a language spoken in India) that translates to "Ali's walking stick." Some experts say this name is in reference to the plant's long, twisted roots. Others say the name refers to the plant's aphrodisiac effects.
Tongkat ali's ability to stimulate sexual desire is one of its main uses. Some evidence suggests that supplementing with tongkat ali can increase libido (sex drive).
Has Been Shown To Improve Male Fertility
Research has shown that tongkat ali supplements can improve semen volume and how well semen moves. Tongkat ali might also be able to restore testosterone levels among people with testosterone deficiency syndrome, or late-onset hypogonadism.
Some evidence suggests that the supplement could be an alternative to testosterone replacement therapy. This treatment is typical for people who don't produce enough testosterone. More studies are needed to be certain.
Tongkat ali has been used in traditional medicine for various reasons. Keep in mind that there's not enough research to say whether these are true benefits.
The bark, root, and flowers of tongkat ali have been used throughout history to supposedly help with the following:
- Aches
- Anxiety
- Diabetes
- Diarrhea and constipation
- Dysentery
- Fever
- High blood pressure
- Itches
- Malaria
- Osteoporosis
Helps Improve Muscle Strength
People have consumed the root extract of tongkat ali as a way to get stronger as part of traditional medicine. Some evidence suggests that taking a tongkat ali supplement can increase muscle strength and size. In a small study published in 2019, young men who took tongkat ali had significant improvements in their peak power when completing a resistance training program.
A study published in 2016 followed men who took 300 milligrams (mg) of a tongkat ali extract per day for 12 weeks. The men reported improvements in their erections compared to those who took a placebo. This includes improvement in how often they were able to get an erection during sexual activity. Tongkat ali has also been shown to help with how hard an erection is, which makes penetration easier.
Scientists aren't exactly sure why tongkat ali has this effect on erectile function. They think it may be because of the bioactive compoundsthe plant has. Bioactive compounds are chemicals plants have in small amounts that may have positive health effects.
More research is needed to say for certain what effect tongkat ali has on erection function and if it's an appropriate treatment for erectile dysfunction. A review published in 2017 found that seven of 11 studies showed notable improvement, while four didn't.
Might Reduce Stress
Supplementing with tongkat ali may reduce stress and improve mood. A study published in 2018 followed 86 people with moderate work-related stress who tried to maintain a work-life balance. Some participants took a combination of a tongkat ali supplement and multivitamins for 12 weeks, while others took a placebo.
Those who took the supplement said they felt more energized, calm, and at peace. It's important to note that one of the study's authors was an employee of a tongkat ali supplement manufacturer.
Tongkat ali is a shrub plant often found in Cambodia, Indonesia, Vietnam, Thailand, and other Southeast Asian countries. The root of the tongkat ali plant contains compounds that may be beneficial to humans. It's used to create an extract that can be taken as a powder, supplement capsule, or, in some cases, a drink.
There's no official recommendation on when to take tongkat ali or whether you need to take it with or without food. It's also not clear how long you would need to take tongkat ali to see results. Many of the human studies showing efficacy had participants take the supplement for anywhere from eight weeks to six months.
Dosage
Tongkat ali is not well-studied, so there are no firm dosage guidelines. Many studies administer around 200 mg of tongkat ali per day to participants. This is generally considered a safe amount for most people to take.
Is Tongkat Ali Safe?
It's a supplement, so tongkat ali isn't approved for safety and effectiveness by the Food and Drug Administration (FDA). There's also not been too much research into its safety. This means there's a lot that experts don't know about the safety of this supplement.
Extremely high doses of tongkat ali have been found to cause DNA damage in animals' stomachs and small intestines, but this hasn't been studied in humans. No major adverse side effects have been noted in the several short-term human studies conducted that utilize average doses of tongkat ali.
Check with a healthcare provider before using tongkat ali. It's unclear how tongkat ali can interact with certain populations, such as pregnant people or those who breastfeed or have an underlying health condition.
Standard Disclaimer
When buying a supplement, make sure the product is third-party tested. Unlike medications, supplements are not regulated by the FDA. This means their quality and safety can vary. Third-party testing confirms that the supplement contains the ingredients listed on the label and is free from harmful contaminants. Check for seals from reputable organizations such as NSF International, USP (United States Pharmacopeia), or ConsumerLab.
Potential Drug Interactions
The safety of taking tongkat ali with other medications has not been studied. Older research has found that tongkat ali may interfere with Fortamet and Glucophage (metformin) and Inderal (propranolol). Metformin is a diabetes medication, and propranolol treats hypertension (high blood pressure). No recent research has evaluated the safety of tongkat ali with these drugs or other medications.
What To Look For
It's important to make sure any supplements you buy include all their ingredients clearly on the label. Check that the manufacturers are transparent about their overall safety testing processes.
You may only buy a product that has a seal indicating it's been third-party tested. This process ensures you only receive the ingredients listed on the label and there are no contaminants or unlisted ingredients.
Read through the list of any other ingredients on the label, especially if you have known allergies.Check the dosage information on the label to know how much tongkat ali to take, as well as when and how often.
Can You Take Too Much?
It's possible to take too much tongkat ali, but it's not clear what dosage would constitute too much.Tongkat ali reached toxic levels at 1,500 to 2,000 mg of alcohol-based extract and at 3,000 mg of water-based extract in rodent studies. It's important to remember that these amounts may be different in humans.
Tongkat ali appears to be generally safe when taken in small doses in the short term. The only side effects that have been reported in humans taking tongkat ali are upset stomach and itching. An overall safety profile has not been determined.
A Quick Review
Tongkat ali is a plant that's been used in traditional medicine for various reasons. It may be able to increase libido and muscle strength, improve erectile function and fertility, and reduce stress. The studies that have looked at tongkat ali have generally been small. More research is needed to confirm the benefits.
Small amounts of tongkat ali in the short term seem to be safe. The supplement has not been well-studied for safety, so more information is needed to better understand how safe it is in the short and long term.
