Beyond clinical studies, learning how best to use Tongkat Ali may deliver better results and benefits.
If you are currently using, or planning to use Tongkat Ali supplement as a testosterone supplement to deliver optimal benefits, then this article is for you.
Our article covers in-depth how to use Tongkat Ali effectively for maximum benefits. Learn when to use Tongkat Ali, the best time to use Tongkat Ali and which type of Tongkat Ali works best for testosterone. This will help you to manage expectations if you have bought one, or if you are thinking of switching to another Tongkat Ali brand.
Whilst the general rule is to take Tongkat Ali in the morning after breakfast or in the evenings, this practical approach may not apply to most scenarios. There are instances when you seek to optimize your testosterone levels by taking Tongkat Ali at the right time to match your natural testosterone cycle.
One of the best approaches to get optimal results from Tongkat Ali is by understanding your natural testosterone cycle, which helps you to identify the best time to take Tongkat Ali.
According to the American Psychological Association (APA), men have a 24-hour natural testosterone cycle, where their testosterone levels are highest in the morning and lowest in the night. As your peak level of testosterone dips gradually as you age, your daily fluctuations of testosterone levels are highly dependent on age, BMI, lifestyle, diet, sleep pattern and even your work pattern.
We shall cover how to use Tongkat Ali to gain the most testosterone benefits by using it at the right time assuming you have bought quality Tongkat Ali supplements that are clinically tested.
If you are using Tongkat Ali for optimal testosterone, there are 7 areas that helps in testosterone production; dosage, BMI, type of extract, diet, types of exercises, sleep and duration.
Establishing a healthy protocol helps you to achieve optimal results and maximize your testosterone levels when taking Tongkat Ali supplement.
1. Dosage:
Optimal Tongkat Ali dosage for testosterone support ranges between 200mg to 600mg daily. If you are androgen deficient or belong to the aging male category (i.e above 50), using 200mg to 400mg of Tongkat Ali may increase the likelihood of achieving higher testosterone gains between 50% to 120% compared to healthy active males who are below 30 years of age.
Dosage can be adjusted based on your BMI, lifestyle and age, but do not exceed 1,000mg per day to avoid any unwanted side effects from overdosing.
2. Diet:
Sugar lowers testosterone and therefore it is advisable to reduce sugar consumption when Tongkat Ali. Taking Tongkat Ali 200mg daily with a sugar-free diet for six weeks is an effective protocol to restore or elevate your total testosterone. If you are diabetic, you may need to reduce your sugar consumption drastically by 70% when taking Tongkat Ali for optimal testosterone gains.
For best testosterone gains, avoid taking soda or canned drinks when consuming Tongkat Ali and replace it with coffee or tea without sugar. A US-based study published in the Journal of Clinical Endocrinology showed that 75g of sugar intake in a sugar-sweetened beverage causes a 25 percent drop in testosterone levels in 20-39 year olds males.
3. BMI:
Adults weighing more than 100kg, or BMI exceeding 25 or higher may require a higher dosage of 400mg daily with regular exercises at least for 100 days before showing any measurable testosterone results in the bloodwork (i.e blood test report).
If you are obese or overweight, using 400mg Tongkat Ali daily for 100 days may increase the likelihood of testosterone gains which results in a reduction of BMI as reported in a clinical study in 2021.
4. Extract Type:
Choosing Tongkat Ali using standardized hot water extract rather than 200:1 Tongkat Ali extract may deliver higher testosterone gains (both total testosterone and free testosterone). Most human clinical trials on testosterone are performed using standardized Tongkat Ali extract due to higher bioavailability from eurycomanone and eurypeptides; i.e two key bioactive ingredients that are responsible for testosterone production in your adrenal glands.
Tongkat Ali hot water extracts such as US-patented Physta are reported to have higher bioavailability with stronger potential to increase both total and free usable testosterone levels in men and women based on past and present clinical trials.
5. Sleep:
Inadequate sleep affects testosterone production. For optimal testosterone boost, make sure you have enough undisturbed sleep, at least 6 to 7 hours a day when consuming Tongkat Ali.
If you are working on a nightshift (or a night owl) you may need to take up to 400mg per day as you have a lower total testosterone baseline compared to daytime workers.
Tongkat Ali should not be used and may not be effective if you are suffering from sleep deprivation symptoms, or sleep deficit.
6. Duration:
Based on multiple studies, the average duration to gain optimal testosterone improvement when taking Tongkat Ali is between four to 24 weeks. For androgen-deficient adults, it may take up to 24 weeks to get measurable results from bloodwork. However, for those who are categorized as “highly-exercised” individuals such as professional athletes, the testosterone gains may be marginal.
But if you want measurable testosterone gains that are statistically significant (similar to the health claims published in empirical studies), it is recommended to take Tongkat Ali for at least a minimum of twelve weeks using potent Tongkat Ali hot water extract before you perform any blood work tests.
7. Exercises:
Tongkat Ali is the most effective for testosterone when paired with regular 3-times-a-week exercises. Type of exercises that are shown to stimulate testosterone production based on scientific evidence are weight training, high-intensity training and cardio exercises.
Aim for 1 hour (or 5km) of running, jogging, hiking, cycling or swimming for a minimum of 3 times per week when taking Tongkat Ali. You may get an instant libido boost from an efficient production of testosterone with this method.
Tongkat Ali should be taken ideally at the right time following your natural testosterone cycle and that depends largely on your requirements based on your working hours (day time vs. night time). You may take it in the evening if you are working at night (eg: for nightshift workers) or early in the morning before you head off to work.
Phycologist Dr. Jed Diamond said men’s testosterone cycle might last a few minutes and she added that when men go to sleep, their testosterone levels rise hour by hour until, by the time they are awake, the testosterone levels are at their highest.
Other studies showed similar daily testosterone profile in the chart below. In the early and late morning, our levels typically level off and begin to decline. By late afternoon, our testosterone is usually at its lowest.
“Testosterone levels oscillate every 15 to 20 minutes in men, and also follow daily, seasonal, and annual rhythms,” says Theresa L. Crenshaw, author of The Alchemy of Love and Lust.
Therefore it is crucial to know the best timing of when to take Tongkat Ali, as some users are not getting any results from taking Tongkat Ali supplements due to incorrect use, dosage, and poor extract quality.
In fact, Tongkat Ali may contribute to significant increases in testosterone when your natural testosterone levels are at its lowest point, particularly in April to October. This seasonality change in testosterone levels begs the question of the optimal use of Tongkat Ali for testosterone-obsessed adults.
In studies conducted in the United States, France, and Australia, it was found that men secrete their highest levels of sex hormones in October and their lowest levels in April. There was a 16% increase in testosterone levels from April to October and a 22% decline from October to April.
Winifred Cutler one of the world’s leading experts on hormonal cycles and co-inventor of five patents said “Now it is known that men show a hormonal rhythm”. Due to the cyclic nature of men’s testosterone levels, that may explain why Tongkat Ali may not work if you are taking it at the wrong time, of if your bloodwork (or testosterone test reports) did now show any improvements.
There are no studies on the effects of using Tongkat Ali during nighttime vs. daytime. However, using Tongkat Ali at night may benefit more for nightshift workers as a new 2023 study showed lower serum testosterone and pregnenolone levels in nightshift workers compared those who work during day time.
The study published by the International Journal of Environmental and Public Health showed regular nightshift workers are exposed to lower testosterone, and the likelihood of negative effects on male sexual health is relatively significant, as suggested by other vivo and in vitro studies.
In theory, taking Tongkat Ali is may be more beneficial for nightshift workers if taken at in evening at least two hours before your night shift. This helps to supplement the testosterone dip after midnight as your body require sufficient energy to complete your tasks during those hours.
Those taking Tongkat Ali during the day may still benefit from testosterone and energy increases. Therefore, if your work is mainly during daytime (9am to 6pm), the best time to take Tongkat Ali is morning after breakfast, or during lunchtime to allow your body sufficient time to digest and absorb the Tongkat Ali bioactive ingredients which may optimize your energy and testosterone in the afternoon.
As each Tongkat Ali supplement has its own formulation and extraction technology, this delivers varying degrees of efficacy and the result of testosterone gains may vary considerably. Controlled group studies may not reflect the efficacy on the general population but there are promising results from using standardized Tongkat Ali hot water extract.
Whilst standardized hot water extract Tongkat Ali showed consistent testosterone increases of 100% and up to 581% in some clinical studies, most Tongkat Ali brands did not deliver any testosterone gains as reported by Dr. Chris in his review of Solaray Tongkat Ali after taking it for 40 days.
According to Head Scientist Dr. Annie George from Biotropics, “Tongkat Ali extraction method plays a vital role in ensure efficacy and the net effects on testosterone”.
“Tongkat Ali may not achieve its desired effects in delivering optimal testosterone levels if the extract contains impurities, or low bioactive ingredients that do not comply with the Tongkat Ali Malaysian Standards MS2409”, said Dr. Annie, who spent her last 10 years on Tongkat Ali research collaboration with the world top scientists.
Yes, Tongkat Ali is regarded as a natural testosterone supplement backed by various in-vitro and human clinical studies but the effectiveness depends largely on the types of extract used. Most testosterone-related clinical studies on Tongkat Ali are based in a controlled environment, with controlled groups tested on a specific Tongkat Ali formulation extract. The health claim by US-patented Physta Tongkat Ali remains the only Tongkat Ali extract in the market today that has been validated to boost testosterone on aging males and those with low androgen.
A recent 2022 systematic review and meta-analysis of randomized clinical trials on Tongkat Ali (RCTs) showed compelling evidence of the effects of Tongkat Ali in increasing total testosterone, free usable testosterone, dehydroepiandrosterone (DHEA), and dihydrotestosterone (DHT).
While most studies are based on four to 24 weeks of daily use, the long-term effectiveness of Tongkat Ali in maintaining testosterone levels in humans for more than 6 months has not been well established.
Although Tongkat Ali is found to be effective in elevating total and free testosterone in men ranging from 25 to 75 years, it works relatively well if you have low testosterone levels or diagnosed with low androgens.
Tongkat Ali containing standardized extract may work each time when you are experiencing low-T symptoms due to your nightshifts, stress, or age due its consistent bioactive compounds such as eurycaomone, eurypeptides and others. You may gain more testosterone boost when use it at the right time, usually before it reaches the lowest dip of your testosterone cycle (i.e before 4pm).
However, the efficacy of Tongkat Ali and its effects on testosterone depends on the dosing requirements that is highly dependent on variables such as types of Tongkat Ali extract used, Body Mass Index (BMI), age, occupation, marital status and other underlying factors.
Get more insights and answers on Tongkat Ali’s effects on kidneys and liver.
According to Australian, Russian and Dutch studies on men’s natural testosterone cycle, the best time to take Tongkat Ali for optimal testosterone gains is in the early morning between 0600 hours to 0900 hours, i.e. when your testosterone is on the rise. However, those who opt to take Tongkat Ali during the day, or in the evenings may also gain moderate increases in testosterone levels despite the natural dip in the natural testosterone cycle during day time.
There is no official Tongkat Ali recommended dosage if you are using it to increase testosterone. However, clinical evidence shows that 200mg to 400mg of Tongkat Ali may increase total testosterone between 15% to 600%, with the greatest increase in adults with low androgen, after four to twelve weeks.
Actual results on testosterone gains may vary depending on the dosage, age, and BMI of individuals taking Tongkat Ali. It is advisable not to exceed 1,000mg per day and users are advised to consult their nearest doctor before consuming Tongkat Ali as a testosterone supplement.
Related article: Tongkat Ali Dosage Guide
Studies based on 200mg – 400mg daily Tongkat Ali intake show increase of testosterone between 15% to 600%. However, the results of the testosterone increase in the controlled human studies are based on standardized Tongkat Ali hot water root extract. It may not work for you if you are taking other form of Tongkat Ali extracts which are not clinically tested or lab tested.
Related article: What is clinically Tested Tongkat Ali?
Generally, if you are taking pure root Tongkat Ali extract, it takes a minimum of four weeks before your testosterone levels record any measurable or significant improvements.
For healthy adults weighing 75kg and with average BMI, daily Tongkat Ali supplementation of between 200mg to 400mg per day may show testosterone gains in the bloodwork after 6 to 12 weeks. If you are above 40 years, it may take longer than 12 weeks and typically at least 24 weeks based on existing human studies.
However, some Tongkat Ali brands such as Solaray Tongkat Ali may not work to boost testosterone as claimed due to the low level of eurycomanone from non-standardized extraction protocol, and the addition of fillers/ binders (eg: maltodextrin) that does not contribute to testosterone production.
Natural testosterone supplements containing Tongkat Ali extract must be 3rd party lab tested to ensure that it is free from adulterants, steroids or illegal substances that can artificially boost testosterone.
Quality Tongkat Ali supplements for testosterone support are 3rd party lab-tested by independent bodies such as EUROFINS, and generally formulated from standardized hot water extract for higher potency and efficacy.
3rd party lab-tested Tongkat Ali using hot-water standardized extract is well positioned as a top natural testosterone supplement you can buy in the US today due to growing clinical research and studies.
From a technological and innovation standpoint, standardized hot water Tongkat Ali extract is reported to have higher bioavailability across various production batches, making it the most potent Tongkat Ali in the market for optimal testosterone boost compared to non-standardized 200:1 or 100:1 Tongkat Ali extracts found in the US, UK and Australia.
Users are encouraged to read the ingredients and type of extraction used before consuming Tongkat Ali supplements.
Yellow Tongkat Ali hot water extract is reported to show the highest testosterone increase between 50% to 581% based on clinical test results on men and women with low testosterone. This is based on extract which uses 100% pure root extract without binders or fillers. While Black Tongkat Ali extract may induce higher than average testosterone gains, the safety limit is not well documented and the efficacy of Black Tongkat Ali is not backed by human clinical studies.
Related article: Yellow, Black and Red Tongkat Ali. Which is the best for you?
Whilst Tongkat Ali may work relatively well for adults between 25 years to 75 years, it is most effective when you are diagnosed with low testosterone, low androgen and particularly aging men over 40 due to rapid decline of testosterone levels. In addition, Tongkat Ali may be effective in increasing testosterone for married men, nightshift workers and men with children as these groups are reported to have lower testosterone levels compared to single men, daytime workers and men without children.
AKARALI is a global Tongkat Ali brand that uses MIT-formulated Physta Tongkat Ali hot water extract that is clinically tested to deliver the highest testosterone gains. Exported to more than 30 countries, AKARALI Tongkat Ali is amongst the top trusted brands used by professional natural bodybuilders, sports amateurs, healthy adults, and aging and elderly men to optimize testosterone that is toxicology tested to be safe for long-term daily consumption.
Related Article: Top Tongkat Ali Supplements & Brands.
Depending on which type of Tongkat Ali extract that you consume, you may experience mild-to-moderate nausea or headaches after the initial consumption, which will fade away after a few days. Some Tongkat Ali supplements may not exhibit any side effects due to the high purity of extraction methods and sourcing of raw materials from uncontaminated sources.
Users are cautioned against buying untested Tongkat Ali supplements to avoid any adverse or prolonged side effects. There are a few major root causes of Tongkat Ali side effects that include allergens, impurities from binders and contaminants.
Related Article: Major Causes of Tongkat Ali Side Effects
To date, the long-term use of Tongkat Ali as a testosterone supplement has not been thoroughly assessed or documented. Although there are no reported side effects after continuous daily use for 6 months as reported in a randomized controlled clinical study in 2020, users are advised to consume Tongkat Ali in moderate doses if they are taking it long term.
Professional bodybuilders and athletes on the other hand have been using Tongkat Ali as a long-term testosterone support supplement to sustain optimal performance. The longest usage of Tongkat Ali without reported side effects is by Malaysian professional bodybuilder and Mr. Universe bodybuilding champion, Mr. Sazali Samad, who took Tongkat Ali daily for 5 years without any health issues.
Related Article: Tongkat Ali long term 5 Year Review
Tongkat Ali is an effective dietary supplement that can be taken daily in small doses to support healthy testosterone levels, particularly helping those with aging hormones and androgen deficiency.
Whilst there are sufficient clinical evidence and promising clinical studies to support the effectiveness of Tongkat Ali in increasing testosterone, buying quality clinically tested or 3rd party lab tested Tongkat Ali supplements may increase your chance to increase testosterone safely and sustainably.
For optimal testosterone boost, quality 3rd party lab-tested Tongkat Ali supplements using standardized hot water extract may offer higher performance when taken with the recommended dosage, sugar-free diet, ample rest and regular weekly exercises.
If you are diagnosed with low testosterone symptoms, always consult your nearest doctor before buying Tongkat Ali or any testosterone supplements that contain Tongkat Ali extract to ensure the best optimal solution for your health.
Naressa Khan contributes regularly on AKARALI. As a researcher and investigative journalist, Naressa is all about creating, deconstructing, and reassembling meaningful content through words and facts. With this approach always in mind, she eagerly explores the nuances in life via the aspects of lifestyle, culture, travel, health, and wellness in Malaysia .
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.
