Tongkat Ali: The Malaysian Herb That Boosts Testosterone and Lowers Cortisol

Every year, dozens of supplements emerge on the market promising to boost testosterone, sharpen energy, and restore a man's vitality. The vast majority fail the scientific test: they rely on studies in mice, on dosages no one actually takes, or simply on good marketing. But amidst all the noise, there is one candidate attracting serious attention from researchers, and its name is Tongkat Ali.

Tongkat Ali, the root of a low tree from the tropical forests of Southeast Asia, has been used traditionally in Malaysia and Indonesia for centuries. In the last decade, it has moved from folk medicine to the research lab, and several controlled human trials have shown results that warrant interest. In this article, we will break down the evidence into its components: what has really been proven, what is still speculative, and who this herb is suitable for.

What is Tongkat Ali?

Tongkat Ali is the Malaysian name for the plant Eurycoma longifolia, also known as Longjack and Pasak Bumi. The active part is the root, from which an extract is produced using hot water. Here are the basic facts:

• Source: An evergreen tree from the forests of Malaysia, Indonesia, Thailand, and Vietnam. It grows slowly, and the root is harvested after many years.
• Active compounds: A group of compounds called quassinoids, primarily eurycomanone, as well as short peptides known as eurypeptides.
• Traditional use: As an aphrodisiac, a general tonic, and a remedy for fever and fatigue.
• Supplement form: Capsules or powder of a standardized extract, often at a concentration ratio of 100:1 or a standardized commercial extract like Physta.

The critical point here is standardization. Ground raw root is not the same as a standardized extract where the concentration of eurycomanone is measured and guaranteed. Most positive studies used standardized extracts, not cheap root powder.

The Connection to Hormones: A Surprising Mechanism

Unlike anabolic steroids, Tongkat Ali does not provide testosterone from the outside. Instead, the proposed mechanism is indirect and interesting: it releases the "trapped" testosterone that already exists in the body.

A significant portion of testosterone in the blood is bound to a carrier protein called SHBG (Sex Hormone Binding Globulin), and in this bound state, it is biologically inactive. Research suggests that Tongkat Ali compounds help release testosterone from SHBG, thereby increasing the level of free testosterone available to tissues, without producing new hormone.

A second mechanism, perhaps more important for longevity, is related to cortisol. Cortisol is the stress hormone, and when it is chronically high, it suppresses testosterone production, accelerates muscle breakdown, and increases inflammation. Tongkat Ali has shown in studies the ability to lower cortisol and improve the cortisol-to-testosterone ratio, a ratio considered a key biomarker of stress and catabolic state in the body. In this sense, the herb acts more as an adaptogen than a direct hormone booster.

The Current Evidence

Study 1: Talbott et al., 2013

This is the most cited study, published in the Journal of the International Society of Sports Nutrition. The researchers recruited 63 participants (32 men and 31 women) suffering from moderate stress and gave them 200 mg per day of a standardized root extract or a placebo for 4 weeks. The results in the Tongkat Ali group were notable: a 16% decrease in cortisol exposure, a 37% increase in testosterone status, and a 36% improvement in the cortisol-to-testosterone ratio. Additionally, improvements were measured in mood state indices: an 11% decrease in tension, 12% in anger, and 15% in confusion. This is one of the few controlled trials showing a dual effect on both hormones and mental state.

Study 2: Physta Trial in Older Men, 2021

A multi-center, double-blind, placebo-controlled trial published in Food & Nutrition Research examined 105 men aged 50 to 70 with testosterone levels below 300 ng/dL. Participants received Physta extract at a dose of 100 mg, 200 mg, or a placebo for 12 weeks. In the 200 mg group, a significant increase in total testosterone was measured as early as week 4, and it was maintained throughout the 12 weeks. The researchers concluded that it is a safe and promising option, especially for men with low testosterone levels, but emphasized that further research is needed before a broad clinical recommendation.

Study 3: Ismail et al. on Quality of Life and Sexual Function, 2012

A double-blind trial in 109 men aged 30 to 55 who received 300 mg per day of freeze-dried water extract (Physta) or a placebo for 12 weeks. The trial used SF-36 questionnaires for quality of life and IIEF for sexual function. The Tongkat Ali group showed a significant improvement in the physical functioning domain, as well as a trend toward improvement in sexual well-being and semen analysis. This is one of the main bases for the herb's reputation as an aphrodisiac.

A systematic review and meta-analysis published in 2022 in Medicina, which pooled nine controlled trials, found a significant increase in total testosterone in both healthy older adults and men with testicular dysfunction. That is, the effect is not the result of a single study.

What About Energy, Muscle, and Performance?

Beyond hormones, many men take Tongkat Ali for energy and physical performance. The biological logic: an improved cortisol-to-testosterone ratio should support muscle building, recovery, and vitality. Small studies on athletes and older men have shown moderate improvements in grip strength and muscle mass, but the sample size was small and the effects modest. The connection between lowering cortisol and improving energy is logical, but it still relies on preliminary evidence, not large-scale trials.

Should You Start Taking Tongkat Ali?

Here we need to pause and be honest. Despite the encouraging evidence, Tongkat Ali receives a yellow rating from us, not green, for several good reasons:

• Sample size: Most trials included only a few dozen participants and lasted 4 to 12 weeks. There are no data on long-term use over years.
• Variable product quality: The market is flooded with supplements containing cheap raw root without standardization, and some have been found contaminated with lead and mercury. Without third-party lab testing, it is impossible to know what is in the capsule.
• Possible side effects: Insomnia, restlessness, and irritability, especially at high doses or when taken in the evening. Some users report increased body temperature.
• At-risk populations: Not for pregnant or breastfeeding women. Men with testosterone-sensitive cancers (such as prostate cancer) must avoid it and consult a doctor. People with heart, kidney, or liver problems should exercise caution.
• Interactions: Possible interactions with medications for diabetes, blood pressure, and blood thinning.

The conclusion: Tongkat Ali is neither magic nor a scam. It lies in a promising gray area, where the evidence is good enough to warrant a cautious trial in a healthy man, but not strong enough to guarantee a result.

What to Take Away from the Research?

1. Choose only a standardized extract. Look for a product with standardization of eurycomanone (usually 1% to 2%) or a recognized commercial extract. Avoid cheap raw root powder. To purchase Tongkat Ali on iHerb, it is recommended to choose a brand that has undergone third-party testing for heavy metals.
2. Start with a low dose. A range of 200 to 400 mg per day is common in studies. Start with 200 mg, preferably in the morning to avoid disrupting sleep.
3. Test blood levels. If the goal is testosterone, test levels before starting and after 8 to 12 weeks. This way you will know if it works for you or just for the manufacturer's wallet.
4. Consider cycling. Some experts recommend cycles of 5 days on and 2 days off to prevent adaptation.
5. Address the basics first. Quality sleep, strength training, weight loss, and stress management raise testosterone more than any supplement. Tongkat Ali is an addition, not a replacement.

Want to know which supplements are right for your specific goals? Try our personal supplement selector that tailors recommendations based on age, sex, and goals.

The Broader Perspective

The story of Tongkat Ali illustrates a fundamental principle in longevity: our hormones do not operate in a vacuum. Testosterone, cortisol, insulin, and growth hormone are all dancers in the same orchestra, and chronic stress is the conductor that disrupts them all. The real interest in Tongkat Ali is not just "to raise testosterone," but to rebalance the body's stress axis, lower cortisol, and allow testosterone to return to its natural level.

This is precisely why it should not be seen as a magic solution. A man who sleeps 5 hours, lives under stress, and does not exercise will not save his hormones with a capsule. But a man who is already addressing the basics and needs an additional gentle push may find Tongkat Ali a legitimate and research-backed tool, as long as he chooses a quality product and goes into it with open eyes. Hormones are a system, and smart treatment always starts with lifestyle, not the bottle.

References:
Talbott et al., Effect of Tongkat Ali on stress hormones and psychological mood state in moderately stressed subjects, Journal of the International Society of Sports Nutrition, 2013
Chinnappan et al., Effect of Eurycoma longifolia standardised aqueous root extract Physta on testosterone levels and quality of life in ageing male subjects, Food & Nutrition Research, 2021
Ismail et al., Randomized Clinical Trial on the Use of PHYSTA Freeze-Dried Water Extract of Eurycoma longifolia for the Improvement of Quality of Life and Sexual Well-Being in Men, 2012