Tongkat Ali: Testosterone Support or Just Hype?

Tongkat ali (Eurycoma longifolia), also known as “long jack,” is a shrubby plant native to Southeast Asia. It has a long history of use in traditional medicine, with a variety of purported benefits including testosterone support and muscle building. As more and more people have started taking it as a supplement, though, research shows the potential for some very serious side effects. Keep reading to learn why you should be very cautious about adding tongkat ali to your supplement regimen. 

Potential Benefits

The benefits of tongkat ali are not well researched, but some studies do show it may have benefits. A few studies have shown that taking 200 mg of tongkat ali extract per day can increase testosterone and boost male fertility. Those studies were small, and the topic requires further research, but there is a potential positive effect. 

The claim that tongkat ali may improve muscle building is less well supported. One study found 400 mg tongkat ali per day helped older adults build muscles, but another study using the same daily dose showed no benefits for body composition. More research is needed to see if this claim has any merit. 

Serious Risks

Most studies indicate that it may be safe to take 200 to 400 mg of tongkat ali per day. However, tests have shown that some tongkat ali supplements are contaminated with mercury. There are also two serious possible side effects that have been observed with long-term use, especially when taking high doses. 

There are several reports of liver damage in bodybuilders who took tongkat ali supplements. The damage might be due to some other factor, such as preexisting liver disease or unreported steroid use. Still, it is best to be cautious until there is more research confirming or disproving a link between tongkat ali and liver damage.

Additionally, a report published by the European Food Safety Authority included a warning that tongkat ali root extract can cause DNA damage. This damage was observed in animal tests when the animals were given very high doses of tongkat ali. 

Try This Instead

If you decide to try tongkat ali, short-term use at low doses is likely safe. However, you should talk with a medical or nutrition professional before adding it to your supplement routine. There’s no sense in risking serious side effects for potential benefits that you can get in safer ways. 

Most studies show that taking testosterone supplements is not necessary to build muscles unless your testosterone levels are well below normal (and if that’s the case, it’s best to see a doctor before trying any supplements). Strength training, resistance training, and other regular exercise help you build muscle mass and can increase testosterone levels at the same time. Regular exercise, a balanced diet, and adequate sleep are much better for healthy hormone support than taking a tongkat ali supplement.