Taking the right type of food and diet when using Tongkat Ali helps you to optimize your health, sports performance and other benefits. We list down foods that you need to avoid or reduce when taking Tongkat Ali.
Summary: Avoid or Reduce These Foods When Taking Tongkat Ali
Tongkat Ali (Eurycoma Longifolia) contains eurycomanone and eurypeptides that are known for activating the Luteinizing Hormone (LH) to produce more total testosterone and usable free testosterone from your adrenal and pituitary glands. Its mechanism of action is viewed as a testosterone supplement for a wide range of applications, i.e to boost libido, muscle growth and acting as an energy booster in sports activities.
However, there are foods that limits the production of testosterone, LH and adrenal glands.
According to nutritionists, diet largely affects the testosterone-enhancing efficacy of Tongkat Ali, leading to poor performance when taken orally as a supplement.
For example, you should prioritize by reducing Ultra-Processed Foods (UPFs) from your diet and food with high sugar content is amongst top nine reasons why Tongkat Ali did not work optimally as intended, more so if you have high blood sugar levels or insulin resistance due to androgen deficiency.
Similarly, taking too much coffee can impair the production of Nitric Oxide (NO) in your body, leading to sub-optimal libido, erection – even if you are taking high dose of Tongkat Ali.
In the US and UK, most processed food contains ingredients that disrupt the production of testosterone when taking in large amount. This affects the endocrine system and supplementation of Tongkat Ali may not work optimally if you continue your existing dietary habit. Generally it is advisable to avoid eating processed or ultra-processed foods (eg: burgers, hot dogs, chicken nuggets) whenever you can when taking Tongkat Ali.
Here are types of food or beverages that you must avoid or reduce in order to get the most benefits from Tongkat Ali.
Commercially produced cow milk and most diary products contain significant amounts of estrogen and progesterone that limit testosterone production. Excess production of estrogen from milk may hinder libido, energy conversion from efficient production of testosterone in your body.
Whilst you can take diary products or milk together with Tongkat Ali without side effects, it is best to avoid taking milk for 30 days if you want maximum testosterone benefits.
A research study showed cow milk reduces the production of serum luteinizing hormone, follicle-stimulating hormone and testosterone in men. The same study showed gonadotropin secretion was suppressed, followed by a decrease in testosterone secretion in men.
Additionally, avoid taking chocolate cow’s and goat’s milk as both types of milk led to a reduction in testosterone levels post-exercise compared to a control group in a study published by the Journal of Dietary Supplements in 2016.
Therefore, the results of both studies suggest that it is best avoid taking diary products including cow milk when taking Tongkat Ali if you want to maintain an optimal testosterone. This is particularly useful for aging males and those with androgen deficiencies.
Therefore, it is best to take black coffee with Tongkat Ali if you care about getting the most testosterone gains rather than adding milk or even plant-based milk.
Taking too much soya and soymilk may lower your testosterone levels while increasing your estrogen levels as it contains hormone-like substances called phytoestrogens. This may not work well with Tongkat Ali if you aim to increase or restore your testosterone levels, particularly for aging adults.
An animal study published in the Journal of Endocrinology showed that soy-phytoestrogens reduces testosterone, androstenedione and prostate weight after 5 weeks. Whilst this may have lesser impact on human or when consumed in large amount, soy should be moderately (say once a week), and avoid taking it daily as it may hinder testosterone production.
If you are male above 40 who is experiencing androgen deficiencies or low-T symptoms, it is advisable to stop taking soy, tofu or soymilk when taking Tongkat Ali for at least 30 days.
High sugar carbonated drinks such as Coke (39 grams of sugar per 12oz can), Mountain Dew (77 grams of sugar) and other known fizzy drinks will not go well with Tongkat Ali as it may cause increase blood sugar levels that hinder production of testosterone, reduces insulin sensitivity and lowers sperm motility.
Although an isolated animal study showed higher testosterone secretion after drinking cola, a survey of 2,500 men showed that sperm quantity was reduced by 30% after drinking 1 litre of cola daily.
When combined, Tongkat Ali may improve your sperm count and motility by up to 60% whilst drinking cola daily or other sweet carbonated drinks may affect its overall efficacy. So you might want to avoid it totally if you care about your health.
In another national health survey study in the United States showed that sweetened beverages is closely associated with lower serum testosterone. The same study showed that “men who consumed SSBs had an increased risk of low testosterone levels, with the odds of low testosterone levels increasing with increasing sugar-sweetened drinks intake”.
We strongly advise users to avoid or cutting down sweetened-canned drinks when taking Tongkat Ali to improve overall men’s health, fertility and sports performance.
Avoid or reduce your alcohol intake when taking Tongkat Ali as it limits the testosterone production. You may not gain testosterone, libido or any energy improvements if you are drinking 1 glass of beer or wine daily throughout your Tongkat Ali supplementation period.
Increasing Tongkat Ali dose to 600mg to 800mg may not work to your advantage if you are drinking alcoholic beverages moderately (i.e daily).
A 2017 study showed that heavy drinking or regular drinking over long periods causes a decrease testosterone in men. And given the profound negative effects of alcohol on testosterone and libido, it is best to avoid it when taking Tongkat Ali.
More importantly, if you did not experience libido or erection improvement after taking Tongkat Ali for one week, then stopping alcohol should be the first thing to do.
Using mint leaves in your tea or consuming any products containing high concentrations of mint may not work well with Tongkat Ali (Eurycoma Longifolia), as it is seen as counterproductive if you are seeking to increase your testosterone levels.
A 2004 and 2010 study showed that females drinking spearmint herbal tea daily caused a significant decline in testosterone levels.
The 2004 urology study on peppermint teas showed an increase of Luteinizing Hormone (LH) levels but it was found that total testosterone levels had decreased significantly.
This suggests that taking Tongkat Ali with mint should be avoided and may not work favourably if you want to increase your testosterone, maintain a good energy levels or libido. If you want your bloodwork to show positive testosterone levels, avoid taking mint for at least 30 days before your blood test.
If you are taking Tongkat Ali in the morning, it is best to avoid taking it with processed or bleached bread, pastries, cakes or even commercially baked desserts.
Commercially baked cakes, bread and desserts are listed as inflammatory foods by experts from John Hopkins Medicine. Eating cakes and breads (made from white flour) may affect Tongkat Ali’s anti-inflammatory, antinociceptive, and antipyretic properties, thus reducing the effectiveness to deliver its intended benefits.
You may experience slower muscle recovery, or sub-optimal testosterone gains if you are eating bread, cakes or brownies daily when taking Tongkat Ali. According to health experts avoid taking bread that contains high levels of trans-unsaturated fats, which suppress testosterone production even further.
Nuts are high in polyunsaturated fats, phytosterols and high PUFAs which may be linked to lower testosterone levels. Taking Tongkat Ali together with excessive consumption of nuts may not work well to optimize your testosterone levels as nuts are known to increase Sex Hormone Binding Globulin (SHBG) that binds the total testosterone from producing usable free testosterone.
Although nuts contain high levels of phytosterols, a compound vital for heart health it can suppress testosterone synthesis when taken in large amounts. Energy bars containing almonds and walnuts may not work well with Tongkat Ali if you want optimal testosterone boost.
In fact, a small study of 31 women with polycystic ovary syndrome found that walnuts and almonds increased sex hormone binding globulin (SHBG) levels by 12.5% and 16%, indicating that walnuts may not be a good combo when using with Tongkat Ali.
Results from multiple studies on nuts concluded that almonds, pistachios and walnuts may lower your testosterone and it is best to avoid it when taking Tongkat Ali if you are diagnosed with low androgen.
Taking too much coffee may reduce your Nitric Oxide (NO), a crucial element in improving your blood flow, causing reduced libido and erection. This tip is more relevant to men when taking Tongkat Ali for sexual health, especially for aging men as Nitric Oxide is known to decline as you age.
You may want to reduce your coffee intake to 1-2 cups a day or avoid taking coffee when taking Tongkat Ali if your goal is to achieve better libido, or harder erection.
Tongkat Ali may not work well with Ultra-processed foods (UPFs) such as processed meats or fish, deep-fried foods and innard organs. You should make it a number one priority to reduce or avoid taking Ultra-Processed Foods when taking Tongkat Ali as UPFs are packed with additives, refined sugars, and unhealthy trans fats, and their consumption is linked to reduced testosterone levels, increased oxidative stress, testicular damage, and erectile dysfunction (ED).
UPFs often contain endocrine-disrupting chemicals (EDCs) like BPA and phthalates, which interfere with testosterone production, leading to hormonal imbalances and impaired sperm quality.
In addition, trans fats in UPFs are known to trigger chronic inflammation, disrupting the hypothalamic-pituitary-gonadal (HPG) axis responsible for regulating testosterone levels and testicular function. This will negate the benefits of Tongkat Ali
UPF may also increase oxidative stress, damaging Leydig cells that produce testosterone and Sertoli cells critical for sperm development. This is may be the reason that Tongkat Ali may not work as intended to improve men’s health when your diet consists of primarily UPF.
Removing UPFs totally from your diet is beneficial as it lack key nutrients like zinc and magnesium, essential for testosterone synthesis and testicular health, exacerbating hormonal issues if taken long term.
If you are taking Tongkat Ali to improve mild Erectile Dysfunction, you may want to avoid Ultra-Processed Food or processed meat, as poor vascular health caused by UPF-induced obesity and insulin resistance reduces blood flow, which is critical for erections in men. Combined with lower testosterone from UPF, this heightens the risk of ED and reduces the efficacy of Tongkat Ali.
Whole foods or protein-based food from salmon, meat, chicken, eggs, rice and and greens are generally preferred when taking Tongkat Ali. A balanced keto-diet or mediterranean diet works well with Tongkat Ali’s anti-inflammatory and testosterone-enhancing properties. Most mediterranean diet contains polyphenols, a natural compound that protects the body from inflammation.
For optimal benefits when taking Tongkat Ali, it is best to avoid testosterone-killing foods such as nuts, soy, cow milk, diary products, sweetened-sugar drinks, alcohol and even breads. Whilst you may take some of these food in moderation, taking all of these foods daily may hinder your testosterone production from elevated SHBG and thus limiting libido, muscle growth, stamina and energy.
Serious athletes and wellness enthusiasts adhere to stringent diet regime when taking Tongkat Ali paired with weight or resistance training and cardiovascular exercises at least 3 times a week.
Make sure you know how to use Tongkat Ali supplement effectively in our exclusive free guide to ensure you reap most of Tongkat Ali health benefits faster with minimizing any potential side effects.
Alex Kua leads AKARALI’s Global Partnership Community to help athletes, sports communities, and thousand of others optimize their well-being through evidence-based research that enables them to make better informed decisions. His legal and business consulting background underpins the rigorous data-driven approach in his writing – from hours of interviews, real-world performance data, and firsthand experiences of real people – offering actionable insights that connects clinical research, emerging health trends, and real-world applications. He is also an experienced researcher in herbal nutrition, with years of deep technical knowledge on Tongkat Ali (Eurycoma longifolia), including quality standards, industry benchmarks, lab tests, clinical trials, and the use of natural herbs by collaborating with top scientists, herbal experts, and nutritionists. As part of the core team behind AKARALI’s knowledge portal, he empowers people worldwide to access the benefits of high-quality herbal nutrition in a way that is effective, sustainable, and safe. He is also an avid runner, with regular participation in local sports communities and running events.
Our articles are third party reviewed by our panel of experts and medical advisors to ensure the facts are accurate and credible. These are validated against multiple source references which include but not limited to research studies, peer-reviewed journals, pre-clinical studies, clinical tests and other credible publications.
Our panel of medical advisors and experts are highly experienced in their individual fields. However, they do not provide any medical advice or recommendations arising from content published in this article.
Disclaimer:
The content published on this website is for educational purposes and should not be viewed, read, or seen as a prescription or constitute any form of medical advice. We recommend you consult your nearest GP or doctors before consuming Tongkat Ali or any products which contain Tongkat Ali. For further information, kindly refer to our Frequently Asked Questions (FAQ) for more information.
