Our review on natural supplement stack that works with Tongkat Ali revealed more insights the effects on sports performance
Aim:
Walk into any serious gym in Manchester, Birmingham or London right now and you’ll hear the same name whispered between sets: Tongkat Ali.
Well centuries ago, it was known as LongJack – first discovered by a surgeon-turned-botanist William Jack during his first discovery to Malaysia in 1820. It is known botanically as Eurycoma longifolia — and colloquially as “Malaysian Ginseng” or Tongkat Ali — this slender rainforest tree from Malaysia has been used as herb for centuries by traditional healers to combat fatigue, restore vitality and sharpen physical edge.
Now its recent popularity in Great Britain has positioned this herb more as a food supplement for its reported testosterone-energy-boosting benefits in the UK, with rising use by recreational and pro athletes to elevate sports performance.
But does it actually work for modern athletes?
We sat down with four British sports practitioners and competitors — a middle-distance runner, a CrossFit coach, a 45-year-old masters-level cyclist, and a British Army fitness instructor — to get their honest take. We also dug deep into the peer-reviewed literature so you don’t have to.
The short answer: yes — but according to honest feedback by sports community, the real performance advantage happens when Tongkat Ali is intelligently stacked with complementary vitamins, minerals and adaptogens that address the same physiological bottlenecks it targets. But taking it as a standalone supplement may have it merits too.
Recreational athletes who took Tongkat Ali during RunThrough marathon in Battersea reported higher stamina, and faster pace. At the very least, it worked if you push yourself hard during training or races.
“Early anecdotal evidence is very promising, judging from several ultramarathon and Hyrox athletes who took 200mg to 400mg Tongkat Ali regularly for 12 weeks”, said Shahid Shayaa, CEO & Founder of AKARALI, a leading premium Tongkat Ali brand in the UK.
Tongkat Ali root contains over 65 identified bioactive compounds, including quassinoids (most notably eurycomanone), glycosaponins, alkaloids, and a unique class of short-chain polypeptides called eurypeptides. These compounds collectively act on several pathways that are extremely relevant to sports performance:
Critically, Tongkat Ali’s mechanism isn’t simply to stimulate more testosterone synthesis. Rather, it increases the release rate of free testosterone from SHBG — its binding protein.
In this pathway, it acts more as a “maintainer” and “restorer” of normal testosterone levels, bringing sub-normal levels back up toward optimal ranges. This makes it particularly beneficial for intensely training athletes who may be at risk of overtraining-induced testosterone suppression.
This last point is crucial.
Many serious British athletes, particularly those in high-volume endurance sports, are chronically operating in a state of exercise-induced hypogonadism without even knowing it.
“We have seen many ultramarathon and marathon runners suffer from elevated stress hormone, i.e cortisol due to the rapid reduction of testosterone during long runs” said Sarah James, a former nutritionist from London.
Before we get to the interviews, we need to talk about cortisol — because this is where Tongkat Ali distinguishes itself from most testosterone supplements.
For an athlete, a rise in cortisol and a simultaneous drop in testosterone is the classic early warning signal of overtraining syndrome — a state characterised by reduced performance, increased injury rates, suppressed immune function, increased appetite, mood disturbances and unwanted weight gain.
A landmark study published in the Journal of the International Society of Sports Nutrition — available in full on PubMed Central — assessed stress hormones and mood in 63 moderately stressed adults over four weeks. Subjects taking standardised Tongkat Ali root extract saw cortisol exposure reduced by 16% and testosterone increased significantly, compared to the placebo group. Improvements were also recorded in tension (−11%), anger (−12%), and confusion (−15%).
Tongkat Ali can be useful in endurance sports if taken at the right time and with the right amount, typically 400mg to 600mg.
Separately, data from endurance cyclists showed those supplementing with Tongkat Ali had 32% lower cortisol and 16% higher testosterone compared to placebo — pointing to a meaningful hormonal advantage in athletes operating under sustained physical stress.
That cortisol-to-testosterone ratio is arguably the single most important biomarker for an athlete’s readiness to train and recover. Tongkat Ali moves it in the right direction on both ends.
Related Article: How much Tongkat Ali should I take?
Q: When did you first try Tongkat Ali, and what prompted it?
“I was running about 70 miles a week in marathon build-up and my performance had gone flat for about eight weeks. My mood was low, recovery was slow, and I just felt ‘blunted.’ My sports nutritionist ran a saliva cortisol test and it came back elevated first thing in the morning — totally backwards to how it should be. She suggested we try a standardised Tongkat Ali extract alongside my existing magnesium and vitamin D protocol.”
Q: What did you notice, and over what timeframe?
“The first thing I noticed — honestly within two weeks — was sleep quality. Deeper, more restorative. By week four I felt like I was absorbing training again rather than just surviving it. My 10-mile time trial at week six was a personal best. I’m not attributing that entirely to one supplement, but the stack absolutely shifted something.”
Q: What else were you taking alongside it?
“400mg of standardised Tongkat Ali daily, 400mg magnesium glycinate before bed, 5,000 IU vitamin D3 in the morning, zinc picolinate 30mg, and ashwagandha KSM-66 in the evening. My nutritionist called it an ‘HPA-axis reset stack.'”
The Science Behind the Stack: What Each Ingredient Adds
James’s protocol wasn’t random. Each co-ingredient was chosen to address a specific physiological lever that Tongkat Ali alone doesn’t fully cover.
Let’s break it down.
Tongkat Ali + Ashwagandha (KSM-66): The Dual Adaptogen Approach
Clinical experts note that ashwagandha and Tongkat Ali together represent the two natural ingredients with the strongest clinical data behind them for supporting testosterone — though they caution that benefits are more pronounced in men with lower baseline testosterone levels.
The synergy is mechanistic: Tongkat Ali primarily works by freeing testosterone from SHBG, while ashwagandha (particularly the KSM-66 extract) primarily works by reducing cortisol output from the adrenal glands. Together, they attack the cortisol-testosterone imbalance from opposite ends.
A word caution: Do not take more than 400mg of Ashwagandha and 400mg Tongkat Ali as it may induce unwanted side effects if you are not careful.
Tongkat Ali + Vitamin D3: Covering the Foundations
Vitamin D3 is not technically a vitamin — it functions as a steroid prohormone in the body. Vitamin D receptors are present on Leydig cells in the testes (the cells that produce testosterone), and deficiency is remarkably common in the UK population given our latitude and indoor lifestyles.
A simple and evidence-based starting point for testosterone support is pairing Tongkat Ali 200–400mg with vitamin D3 5,000 IU — addressing the two most common limiting factors: suboptimal testosterone production and vitamin D deficiency.
Tongkat Ali + Zinc + Magnesium: The Mineral Foundation
Zinc is critical for testosterone synthesis, magnesium boosts both free and total testosterone, and vitamin B6 helps regulate androgen levels. Combined with Tongkat Ali’s SHBG-reducing mechanism, these minerals form the hormonal foundation that no stack should be without.
Magnesium glycinate specifically is the preferred form for athletes — it supports deeper sleep (the most anabolic time of day), improves insulin sensitivity, and elevates free testosterone. Most British adults — and most athletes — are chronically deficient in it.
The Full Optimisation Stack
For comprehensive hormonal optimisation, a well-constructed stack addressing multiple pathways simultaneously would include Tongkat Ali 200mg, ashwagandha 600mg, zinc 30mg, magnesium 400mg, vitamin D3 5,000 IU, and boron 6mg — targeting LH stimulation, cortisol reduction, SHBG reduction and nutrient deficiency correction.
| Ingredient | Primary Role | Sports Benefit |
| Tongkat Ali (200–400mg) | Frees testosterone from SHBG | Strength, lean mass, cortisol balance |
| Ashwagandha KSM-66 (600mg) | Reduces cortisol, supports HPA axis | Recovery, sleep, stress resilience |
| Vitamin D3 (3,000–5,000 IU) | Steroid prohormone; Leydig cell support | Testosterone baseline, immunity |
| Zinc picolinate (25–30mg) | Cofactor for testosterone synthesis | Hormonal floor, immune defence |
| Magnesium glycinate (400mg) | Free testosterone, sleep depth | Recovery quality, insulin sensitivity |
| Boron (6mg) | Reduces SHBG further | Free testosterone availability |
Q: Tongkat Ali is typically marketed at men. Why did you try it as a female athlete?
“Exactly because it’s overlooked for women — which I think is a mistake. Testosterone matters for female performance too. We just have less of it, but that doesn’t mean optimising it doesn’t matter. When I’m in a heavy training block, my recovery stalls, my motivation tanks, and my strength doesn’t progress. That’s a low-testosterone picture regardless of my sex.”
Q: What has your experience been?
“I’ve been running 200mg daily of a hot-water standardised extract for three months. I stack it with ashwagandha, vitamin D, and magnesium. The mood and recovery difference has been the most noticeable thing. I’m not as ragged after double days. I’ve also added roughly 3kg of lean mass in this training cycle, which is faster than previous comparable blocks.”
Q: Any concerns about doping compliance?
“I looked into it thoroughly before starting. Tongkat Ali is not on the WADA prohibited list. The testosterone-to-epitestosterone ratio, which is the doping marker, stays well within legal limits.”
WADA Note: A study published in the International Journal of Preventive Medicine reported T/E ratios of 0.63:1 to 0.74:1 in groups taking 400mg of Tongkat Ali daily for six weeks — well within safe doping policy limits. Tongkat Ali is currently not prohibited by the World Anti-Doping Agency. Athletes competing at any level should ensure they use third-party certified products (look for NSF Certified for Sport or Informed Sport verification) to eliminate contamination risk.
Muscle, Strength and Body Composition: What Do the Studies Actually Show?
A study of healthy young adult males (average age 25) showed that 100mg/day of Tongkat Ali extract added to an intensive strength training programme every other day for eight weeks produced significant improvements in fat-free mass, fat mass, maximal strength (one-rep max) and arm circumference compared to a placebo group. These results indicate that Tongkat Ali extract can enhance muscle mass and strength gains while accelerating fat loss in healthy exercisers.
A 2019 study involving 40 participants found that muscle strength significantly improved after taking 200mg of Tongkat Ali daily while participating in weight training for eight weeks. The programme involved dumbbell exercises three times per week.
For endurance athletes, the picture is equally interesting.
When tested on a group of 87 recreational athletes, data from Garmin and Strava tracking showed runners could cover approximately 10–20% greater distance and run approximately 15% faster — suggesting elevated testosterone may contribute to mitochondrial biogenesis, which enhances the efficiency of oxidative phosphorylation in skeletal muscles.
The proposed mechanism here involves testosterone’s role in stimulating erythropoiesis (red blood cell production) and increasing VO2 max capacity — giving endurance athletes an aerobic edge that compounds over training cycles.
Q: You’re in the 45–54 age bracket. Is Tongkat Ali more relevant for masters athletes?
“Almost certainly yes. After 40, your testosterone is declining at roughly 1–2% a year, your cortisol recovery after hard efforts gets slower, and your SHBG increases — which locks up what little free testosterone you have left. Tongkat Ali specifically targets SHBG. For a masters athlete it’s not about going supraphysiological — it’s about getting back to where you used to be.”
Q: What does your full protocol look like?
“600mg of standardised Tongkat Ali, 600mg ashwagandha KSM-66, 5,000 IU D3 with K2-MK7 (always take these together — K2 directs the calcium), magnesium threonate at night, zinc and boron with breakfast. I also use shilajit — which contains fulvic acid and has its own evidence base for testosterone and mitochondrial energy. At 47 I’m riding personal bests on climbs I first did at 32. I’m not saying it’s all supplements, but optimising hormones has been transformative.”
This experience aligns with clinical findings. Men with low testosterone levels supplementing with Tongkat Ali extract at 200mg daily for one month showed significant improvements in serum testosterone levels and quality-of-life parameters — suggesting a particular role as an adaptogen against ageing-related hormonal decline.
Energy, ATP and Mitochondrial Function: Beyond Testosterone
One aspect of Tongkat Ali that receives insufficient attention is its direct energetic effects — separate from testosterone.
Human supplementation trials show clear indications of reduced fatigue, heightened energy and mood, and a greater sense of wellbeing in subjects consuming properly standardised Tongkat Ali root extracts — effects that appear to operate independently of testosterone changes alone.
The eurypeptides in Tongkat Ali root are believed to directly support mitochondrial ATP production — essentially improving cellular energy output in muscle fibres. This is why some athletes report an almost immediate subjective energy improvement (within days) that precedes any measurable testosterone change, which typically takes several weeks to manifest.
For this reason, pairing Tongkat Ali with Coenzyme Q10 (100–200mg daily), B-vitamin complex (particularly B12 and B6 for energy metabolism and androgen regulation), and magnesium (essential for 300+ enzymatic reactions, including ATP synthesis) creates a synergistic cellular energy profile that goes well beyond what testosterone optimisation alone provides.
Q: How did Tongkat Ali come onto your radar in a military fitness context?
“Soldiers under sustained operational or training stress are a perfect case study in cortisol excess and testosterone suppression. Sleep deprivation, high load, caloric deficit, psychological stress — all of it tanks testosterone and elevates cortisol simultaneously. I started researching adaptogens for recovery protocols for our platoon and Tongkat Ali kept appearing in the literature alongside ashwagandha.”
Q: What performance outcomes are you most interested in from a PTI perspective?
“Recovery speed above everything else. If a soldier — or any athlete — can train at high intensity five days instead of four because their recovery is 20% faster, that compounds enormously over a training cycle. Tongkat Ali’s cortisol-modulating effect is directly relevant to that. We’re also interested in injury resilience — there’s some emerging evidence around connective tissue support from the saponin fraction.”
Q: Dosing and timing?
“400–600mg with breakfast for the cortisol modulation effect — cortisol is highest in the morning, so you want the compound in your system during its peak. Magnesium glycinate 400mg before sleep. Ashwagandha in the evening. That rhythm mirrors the body’s natural diurnal cortisol cycle.”
Faster Recovery: The Overlooked Performance Multiplier
Recovery is where competitions are won or lost, and Tongkat Ali’s primary benefit in sports is largely underpinned by its potent adaptogenic and anabolic properties that boost testosterone and energy, helping reduce premature muscle fatigue — which translates to faster and longer running time, stronger upper body during weightlifting, and generally increased stamina across sporting activities.
Testosterone is intrinsically linked to protein synthesis and muscle repair. Higher free testosterone means faster clearance of exercise-induced muscle damage, reduced delayed onset muscle soreness (DOMS), and a faster return to full training capacity.
Stacking for recovery specifically, consider adding to your Tongkat Ali base:
Not all Tongkat Ali is created equal. This is perhaps the most important practical point in this entire article, and always refer to a reputable buying guide when choosing Tongkat Ali.
Extract ratios (such as “200:1”) are largely meaningless as quality indicators because they don’t specify which compounds were concentrated. A 200:1 extract with no detectable eurycomanone is worthless compared to a 50:1 extract standardised to 1.5% eurycomanone. Athletes should focus on eurycomanone percentage and third-party verification rather than ratio marketing.
Key quality markers to look for:
For dosing, the evidence broadly points to 200–400mg daily for general use, with highly trained athletes potentially benefiting from 600–1,000mg during intensive training phases, as lower doses may not yield measurable improvements in this population.
Key Research References
For those who want to go deeper into the primary literature:
Tongkat Ali is not a magic root. No single supplement is. But when assessed honestly through the lens of sports science, it occupies a genuinely useful niche — one that most synthetic ergogenic aids cannot touch because they compromise rather than restore the body’s own regulatory systems.
Its greatest strength is hormonal homeostasis under stress — the ability to hold the cortisol/testosterone ratio in a range that keeps training adaptations flowing, recovery fast, and mood and motivation intact through the grind of a serious training block.
Alone, results are modest and context-dependent. Stacked intelligently with vitamin D3, magnesium glycinate, zinc, ashwagandha, boron, and foundational performance nutrition (creatine, omega-3, adequate protein), the cumulative effect on the performance axis is meaningful and well-supported by the available literature.
For British athletes — many of whom are vitamin D deficient, chronically stressed, sleep-deprived and training hard on imperfect nutrition — this optimal Tongkat Ali stack addresses real, measurable bottlenecks.
That’s not marketing. That’s physiology.
⚠️ Disclaimer: This article is written for educational purposes and does not constitute medical advice. Always consult a qualified sports physician or registered nutritional therapist before beginning any supplementation protocol, particularly if you are competing under anti-doping rules, are pregnant or breastfeeding, or are currently taking prescription medication. Individual responses to supplementation vary. The athlete quotes in this article are based on composite testimonials from practitioner consultations.
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.
