Who this is for: Men who feel flatter than they did at 25 and want to know if tongkat ali is worth trying.
What you'll get: What tongkat ali is, what 5 human studies found, the doses they used, and what's known about safety.
Reading time: 7 minutes. Every study is linked, so you can read them yourself.
Tongkat ali is the root of Eurycoma longifolia, a shrub that grows in the rainforests of Indonesia and Malaysia. Human studies suggest a standardized root extract may support healthy testosterone levels, a better stress-hormone balance and less day-to-day fatigue in men.
That's the short answer. The longer one matters more, because most of what you'll read about tongkat ali online is either a sales page or a Reddit thread. So here's what the studies actually tested, who was in them, the doses they used, and what nobody knows yet.
One thing before we start. Testosterone is a number. Fire is a life. Tongkat ali can be one part of getting your energy and drive back, but it works best next to the boring stuff: sleep, training, sunlight and doing hard things.
What is tongkat ali?
Tongkat ali is a slow-growing shrub from Southeast Asia. In Indonesia it's called pasak bumi. People there and in Malaysia have boiled the root into a bitter tea for generations, traditionally used for energy, strength and vitality in men.
Modern tongkat ali supplements use the same part of the plant, the root, made into a concentrated extract. Three of the 5 studies below say they used a standardized water-based extract, not raw root powder. That detail matters when you compare products, because a ground-up root and a standardized extract are not the same thing.
You'll also see it called longjack, Malaysian ginseng or Eurycoma. They're all the same plant.
What did the studies find?
There are only a handful of human trials on tongkat ali, and they're small. Here are the 5 we think are worth your time, with what each one looked at.
| Study | Who was in it | Daily dose | How long | What it found |
|---|---|---|---|---|
| Leisegang et al., 2022 (review of 9 studies, 5 trials pooled) | Men across 5 randomized trials | Varied | Varied | Higher total testosterone in men taking tongkat ali than in control groups |
| Talbott et al., 2013 (placebo-controlled) | 63 moderately stressed adults | 200 mg | 4 weeks | Better mood scores (tension, anger, confusion) and a better stress-hormone profile (cortisol and testosterone in saliva) in the tongkat ali group |
| Chinnappan et al., 2021 (double-blind, placebo-controlled) | 105 men aged 50 to 70 | 100 or 200 mg | 12 weeks | Higher total testosterone (from week 4 at 200 mg) and lower fatigue scores (from week 2) than placebo |
| Tambi et al., 2012 (no placebo group) | 76 men with age-related symptoms | 200 mg | 1 month | Fewer age-related symptoms on a standard questionnaire, and higher testosterone |
| Henkel et al., 2014 (pilot, no placebo group) | 25 active men and women aged 57 to 72 | 400 mg | 5 weeks | Higher total and free testosterone, and stronger grip strength |
How much weight should you put on this?
- Strongest: the 2022 review and the two placebo-controlled trials (2013 and 2021). These compare tongkat ali against a control group, which is what you want.
- Weaker: the 2012 and 2014 studies had no placebo group, so some of the change could be expectation. Treat them as supporting, not proof.
- Funding: the 2021 trial was paid for by the company that makes the extract it tested. That's common in supplement research, and it's worth knowing.
- Size: all of these trials are small and short. None of them is a large, multi-year study.
Our honest read: the research is promising and pointing in the same direction, but it's early. Anyone who calls tongkat ali "proven" is selling you something.
How much tongkat ali do you take?
The trials above used 100 to 400 mg a day of a tongkat ali extract. Most used 200 mg. The one study at 400 mg was the 5-week pilot in active older adults.
- Timing: none of these studies tested morning versus evening, or with food versus without. Pick a time you'll stick to.
- How long: the trials ran from 4 to 12 weeks. In the 2021 trial, fatigue scores improved from week 2, but give it at least a month before you judge it.
- Extract type matters more than the milligrams: 200 mg of a standardized extract and 200 mg of raw powder are different products. Check what the label actually says.
Talk to your doctor before you start, especially if you take any medication. More on timing and how long it takes: Tongkat Ali Dosage.
Is tongkat ali safe?
The best safety data here comes from the 2021 trial. It checked blood counts, blood fats, and liver and kidney function over 12 weeks and found no safety-related changes that mattered clinically.
What we don't know yet: the longest trial here ran 12 weeks. There's no long-term safety data in this set. So:
- Talk to your doctor first if you take medication or have a health condition.
- Stick to the doses used in the studies. More is not better when nobody has tested it.
- Buy from a brand that tests for heavy metals and tells you exactly what's in the capsule.
The full safety read, including kidneys, liver and hair: Is Tongkat Ali Safe? Side Effects.
What to look for in a tongkat ali supplement
Most "test boosters" are a proprietary blend with a Viking on the label. You can't tell how much of anything is in there. If you're going to try tongkat ali, look for:
- One ingredient, so you know what you're actually testing on yourself
- A root extract, with the ratio on the label (for example 100:1), not just "tongkat ali powder"
- A dose in the range the studies used
- Heavy-metal testing, stated on the label or the brand's site
The full checklist: How to Choose a Tongkat Ali Supplement.
Tongkat ali is one tool, not the answer
Here's the part most supplement brands skip. Your ancestors didn't need a standing desk. They moved, slept when it got dark, and spent the day outside. The things that matter most for your energy and drive are still the basics:
- Sleep 7 to 9 hours
- Lift heavy things a few times a week
- Get sunlight early in the day
- Do something hard on purpose
Get those right first. Then tongkat ali is a reasonable thing to add. More on the basics: How to Increase Testosterone Naturally.
That's how we built All Day Fire Tongkat Ali. It's version one, and we'll tell you exactly what it is: 400 mg of a 100:1 hot-water root extract per serving, one ingredient, made in small batches by a US manufacturer and tested for heavy metals. The studies above are about tongkat ali, not about our bottle. We're building traceable sourcing back to Indonesia in the open, and we'll share it as it happens.
FAQ
What does tongkat ali do for men?
Human studies suggest a standardized tongkat ali root extract may support healthy testosterone levels, a better stress-hormone balance and less fatigue in men. The trials are small and short, so treat it as promising, not proven.
How long does tongkat ali take to work?
The studies ran from 4 to 12 weeks. In a 2021 placebo-controlled trial of men aged 50 to 70, fatigue scores improved from week 2. Give it at least a month before you decide.
How much tongkat ali should I take a day?
The trials in this article used 100 to 400 mg a day of a tongkat ali extract, most often 200 mg. Talk to your doctor before starting, especially if you take medication.
Is tongkat ali the same as longjack?
Yes. Longjack, Malaysian ginseng, pasak bumi and Eurycoma longifolia are all names for the same plant. Tongkat ali supplements use its root.
Can women take tongkat ali?
Two of the studies above included women (the 2013 stress study and the 2014 pilot). Most of the research is on men, and women who are pregnant or breastfeeding should not take it without talking to a doctor.
Sources
- Leisegang K, et al. Eurycoma longifolia (Jack) Improves Serum Total Testosterone in Men: A Systematic Review and Meta-Analysis of Clinical Trials. Medicina, 2022. PMID 36013514
- Talbott SM, et al. Effect of Tongkat Ali on stress hormones and psychological mood state in moderately stressed subjects. J Int Soc Sports Nutr, 2013. PMID 23705671
- Chinnappan SM, et al. Effect of Eurycoma longifolia standardised aqueous root extract-Physta® on testosterone levels and quality of life in ageing male subjects: a randomised, double-blind, placebo-controlled multicentre study. Food Nutr Res, 2021. PMID 34262417
- Tambi MI, et al. Standardised water-soluble extract of Eurycoma longifolia, Tongkat ali, as testosterone booster for managing men with late-onset hypogonadism? Andrologia, 2012. PMID 21671978
- Henkel RR, et al. Tongkat Ali as a potential herbal supplement for physically active male and female seniors: a pilot study. Phytother Res, 2014. PMID 23754792
Written and reviewed by Nick Lange, All Day Fire. Last reviewed 5 Oct 2026.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. This article is for information only and is not medical advice. Talk to your doctor before starting any supplement.