IF YOU’RE LOOKING for ways to increase testosterone levels, you might have heard people talking about Tongkat Ali (AKA Eurycoma longifolia, long jack, and Malaysian ginseng). Whatever you call it, it’s an Asian plant known for being a natural T booster.
Online, guys have reported changes in their testosterone numbers within months of starting the supplement. Though there’s also a handful of posts saying they’ve seen minimal changes and lower testosterone levels since experimenting with Tongkat Ali.
So what’s going on here? Does Tongkat Ali actually work? We dove into the research and asked doctors for their take on this popular supplement.
The Science Behind Tongkat Ali
ONE OF THE most highly cited papers when talking about Tongkat Ali is a 2022 meta-analysis in Medicina. There, scientists reviewed the data of nine high-quality studies on Tongkat Ali and it’s testosterone boosting effects. They found improved total testosterone levels in both healthy men and guys with clinically low T levels (hypogonadism) who supplemented with Tongkat Ali.
In addition to improving erectile dysfunction and infertility, the meta-analysis also revealed that Tongkat Ali may help with athletic performance, muscular bulking (alongside strength training), reducing body fat, and improving fatigue and anxiety. Do these sound familiar? All are common side effects of low testosterone.
So this means it’s all good, right? Well, the meta-analysis also raised a few issues. Namely, the dosages in Tongkat Ali can vary. Out of 41 products listing Tongkat Ali as an ingredient, only 24 actually actually had the herb. Plus, only 11 had the “recommended levels.”
“For most guys, it’s only going to raise your levels 30 points or so, which isn’t enough to meaningfully change your symptoms,” explains Rajiv Jayadevan, MD, assistant clinical professor of urology and male fertility expert at The Men’s Clinic at UCLA. In other words, the amount in most Tongkat Ali supplements is unlikely to cause a significant change in T levels.
“No supplement has been shown to convincingly affect T levels—and if they actually did, they would probably quickly come under FDA regulation,” adds andrology expert Charles Welliver, MD.
Still, something is going on. With newer research in the past few years, Dr. Jayadevan concedes that Tongkat Ali could help. One study found Tongkat Ali supplements were specifically helpful toward older men. Within 14 days, this age group saw a boost in serum total testosterone levels, less fatigue and self-reported improvements in quality of life.
The few studies that looked at Tongkat Ali’s effects on guys with normal T levels found reduced cortisol (stress hormone) levels and increased testosterone. With no changes in other hormones, scientists theorize that taking Tongkat Ali stimulates a brain area called the hypothalamus–pituitary–adrenal axis that is involved in releasing hormones into the bloodstream.
Again, Tongkat Ali’s effects aren’t always consistent. A small 4-week trial had guys who regularly exercise take either 400 milligrams of Tongkat Ali or a rice flour placebo daily. Saliva samples taken from each person revealed no change in free testosterone levels or cortisol levels. Guys also didn’t report any improvements in sleep, mood, or attention.
Is Tongkat Ali Safe to Take?
THERE’S NOT A lot of research that has looked into the safety of Tongkat Ali. One animal study found that extremely high doses of Tongkat Ali can cause DNA damage in liver and intestines.
There are also two rare medical cases that happened after one-time use of Tongkat Ali. A 47-year-old guy developed acute liver injury shortly after taking the supplement. The second case involved a 71-year-old man who developed an abnormal heart rhythm after starting Tongkat Ali supplementation. For four days, he also showed signs of heart palpitations and dizziness.
Now these are two extraordinary cases but it’s another reminder to talk to your doctor before starting something like Tongkat Ali. Plus, if you have symptoms of low testosterone, it might be worth getting your hormone levels checked. If testosterone isn’t the reason you’re feeling the way you are—sad, exhausted, and you are noticing a loss of muscle mass and libido—there may be other reasons for any of these that are equally easy to solve.
Rachael Schultz is a freelance writer who focuses primarily on why our bodies and brains work the way they do, and how we can optimize both (without losing our sanity). She’s most passionate about hiking, traveling, mindfulness, cooking, and really, really good coffee.
Jocelyn Solis-Moreira, MS is the associate health & fitness for Men’s Health and has previously written for CNN, Scientific American, Popular Science, and National Geographic before joining the brand. When she’s not working, she’s doing circus arts or working towards the perfect pull-up.
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