Health benefits of tongkat ali
Tongkat ali is traditionally used to combat age-related issues like declining energy, low libido and hormonal shifts, but its overall safety remains a key question. Find out more from our expert nutritionist
What is tongkat ali?
Tongkat ali (Eurycoma longifolia), also known as long jack or Malaysian ginseng, is a Southeast Asian herb derived from a small, shrub-like tree. While primarily extracted from the roots, other parts of the tree such as the bark or fruit, can also be used therapeutically. The herb is thought to help support us as we age and may also be protective against malaria, fever and bacterial infection. That said evidence supporting these claims is limited and warnings over its safety have been raised. Despite this, some researchers have cited that “it is crucial to preserve this excellent therapeutic plant”.
For further advice and guidance, specific to your own circumstances, consult with your doctor or healthcare professional.
Does tongkat ali really work?
This depends on what you are trying to achieve and the appropriateness of the herb for your circumstances. Studies suggest it may be effective for improving natural testosterone production, enhancing libido and acting as a stress reliever.
Benefits may include:
- Contains antioxidant plant compounds
- May boost male fertility and libido
- May alleviate stress
- May support energy and physical performance
- May have anti-cancer properties
- May have a blood-pressure lowering effect.
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6 potential benefits of tongkat ali
1. Contains antioxidant compounds
Tongkat ali contains plant compounds including flavonoids and alkaloids as well as other compounds that have protective antioxidant properties. This means they may help reduce cellular damage caused by the free radicals produced during oxidation.
2. May boost male fertility and libido
Tongkat ali has earned a reputation for is its ability to increase testosterone levels and in so doing enhance sperm count and viability. It acts by signalling the body to produce more testosterone, while at the same time lowering sex hormone binding globulin (SHBG) and freeing up more active testosterone.
A meta-analysis of clinical studies has shown significant increases in total testosterone, particularly in aging males or those with a low baseline. These studies conclude that although findings, to date, are extremely promising more studies are needed before the herb can be used in clinical practice.
3. May alleviate stress
A 2013 study that looked at the effects of a root extract of tongkat ali (200mg daily) on 63 adults (32 men and 31 women) with moderate stress, reported a reduction of some 16 per cent in salivary cortisol (the stress hormone), compared to those receiving a placebo. The study participants also reported less anger and tension.
Although these findings are encouraging there is a need for more clinical trials to validate and evaluate the herb’s effects.
4. May support energy and physical performance
One 2016 review suggests that tongkat ali, taken at high doses over a long period, may act as an aid to support energy and physical performance through its ability to increase testosterone levels. However, this has been largely disputed by a more recent 2023 study that examined the effects of high dose supplementation (400mg daily for seven days) on physical performance, muscle damage and salivary hormone levels. The study found no significant effects on hormones, performance or muscle damage.
5. May have anti-cancer properties
A 2018 study identified sixteen plant compounds, from various parts of the tongkat ali plant, that demonstrated potential anti-cancer properties. A later 2023 review also suggested a good track record for its anti-cancer properties when tested in vitro (test tube). However, the researchers concluded that more evidence about its clinical application, safety and efficacy is needed, to build on the lab-based research that is already available.
6. May have a blood pressure lowering effect
The root extract of tongkat ali appears to have a vasodilatory effect. This is due to bioactive extracts that work in the same way as some common blood pressure-lowering medications, known as ACE inhibitors. If you are currently prescribed this medication refer to your doctor before supplementing with this herb.
Potential side effects
There is limited information about potential side effects. One concern is that it may cause hair loss. Although there is no clinical evidence to support this, there is a theoretical explanation – that because the herb can raise free testosterone (by reducing SHBG) it may accelerate hair thinning, especially for those genetically disposed to male pattern baldness.
The effects of the herb on children and pregnant or nursing mothers has not been studied, therefore, these groups should avoid use. Older adults may experience blood pressure fluctuations and / or liver strain.
How much tongkat ali should you take?
The safety profile of the herb has not been fully established, and although the authors of a 2016 review suggest a dose between 200mg to 400mg per day may be used with caution by healthy adults, you should seek advice from your doctor, especially if you are older. It is also worth saying that no study has examined the long-term use of the herb, making it unclear whether consistent supplementation would be safe.
A 2023 review reported toxicity at higher dosages in animal models and in 2021 the European Food Safety Authority (EFSA) issued a warning that tongkat ali root extract may induce DNA damage. On evaluation of the evidence, the EFSA panel concluded, that the safety of the root extract, under any condition, has not been established.
What is tongkat ali good for?
Evidence suggests it may be useful for male fertility and libido, stress management and as a support for physical performance and energy levels.
Overall, is tongkat ali safe?
Some product may be at risk of heavy metal contamination, with a 2006 study reporting, that of a sample of 100 tongkat ali supplements, sourced from Malaysia, 26% had levels of mercury higher than the recommended limit.
Moreover, and in light of the 2021 EFSA safety warning, we should all exercise caution when supplementing with tongkat ali. This is especially relevant for older adults, those taking prescribed medication, including that for diabetes, as well as those with other diagnosed conditions. These include kidney, liver and heart disease as well as hormone-sensitive cancers such as prostate cancer. Those with a compromised immune system should also seek the advice of their doctor. Pregnant and nursing mothers as well as children should avoid use.
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