How much should I take and what is the recommended Tongkat Ali dosage for men?
Most average men are reported taking 200mg to 400 mg of Tongkat Ali daily. However, users are demanding better results from Tongkat Ali which means adjusting your dose to suit your age, activities and weight may be necessary.
This article summarizes the optimal Tongkat Ali daily dosage for men based on clinical trials, studies and user experience from men aged 21 to 80.
Health coaches, nutritionists and experts such as Dr. Huberman recommend 200 mg to 400 mg daily dose of Tongkat Ali for men. Despite the official recommended dosage for Tongkat Ali published by the Ministry of Health Malaysia is 50mg to 200mg daily, the effective daily dose for men varies considerably depending on age, Body Mass Index (BMI), activity level, underlying medical conditions and other lifestyle factors.
You may use the Tongkat Ali dosage guide below as a reference by comparing your age or weight to your current lifestyle* (i.e non-active, active and semi-professional athletes) and activities (i.e cycling, swimming, running).
Based on our recommended guideline below, young active males below 24 years may take between 200mg to 400mg of Tongkat Ali daily, and those fast approaching 40s may take up to 600mg if you are actively doing exercises at least 3 times a week. The higher dose of up to 600mg daily may also be applicable to men diagnosed with hypogonadism, or exhibiting low-testosterone symptoms such as premature fatigue from doing daily activities, low libido or even feeling demotivated to complete a physical task.
You may use the guideline below to estimate the daily Tongkat Ali dosage based on your age.
| Age |
Non-Active Lifestyle (Sedentary) |
Active Lifestyle (Regular Exercises) |
Semi-Professional Athletes |
| 21-24 |
200 mg |
200 – 400 mg |
200 – 400 mg |
| 25-30 |
200 mg |
200 – 400 mg |
400 – 800 mg |
| 31-40 |
200 mg |
400 – 600 mg |
400 – 800 mg |
| 41-50 |
200 mg |
400 – 600 mg |
– |
| 51-60 |
200 mg |
200 – 400 mg |
– |
| 61-70 |
200 mg |
200 – 400 mg |
– |
| 71-80 |
100 – 200 mg |
200 – 400 mg |
– |
*Definition of Lifestye Status:
Non-Active: Sedentary lifestyle are men who are exposed to less than 5,000 steps a day, or those who exercise less than 3 times a week. Those with minimal physical movement during work hours are also classified as non-active, or sedentary. Examples include sitting in the office for 8 hours a day, driving for long durations, etc.
Active: An adult-men who indulge in regular exercises which includes but not limited to cardio, HIIT, weight or resistance training at least 3 times a week.
Semi-Professional Athletes: A male athlete who trains regularly for more than 5 days a week with structured diet and rest time, and those involve in sports competition.
Based on our recommended guideline, men weighing 50kg to 70kg may take between 200mg to 400mg of Tongkat Ali daily, with up to 600mg if you are actively doing exercises such as running, cycling or weightlifting activities.
You may use the guideline below to estimate the daily Tongkat Ali dosage based on your weight and types of activities.
Weight (kg) | Activity Level | Dosage (Capsules)
| Total Dosage (mg) |
50 – 59 | Light (Daily Health) | 1 | 200 mg |
Moderate (Running) | 1-2 | 200-400 mg | |
High (Bodybuilding) | 3 | 600 mg | |
High (Cycling/Swimming) | 2 | 400 mg | |
60 – 69 | Light (Daily Health) | 1 | 200 mg |
Moderate (Running) | 2 | 400 mg | |
High (Bodybuilding) | 4 | 800 mg | |
High (Cycling/Swimming) | 3 | 600 mg | |
70 – 79 | Light (Daily Health) | 1-2 | 200-400 mg |
Moderate (Running) | 2-3 | 400-600 mg | |
High (Bodybuilding) | 4 | 800 mg | |
High (Cycling/Swimming) | 3 | 600 mg | |
80 – 99 | Light (Daily Health) | 2 | 400 mg |
Moderate (Running) | 3 | 600 mg | |
High (Bodybuilding) | 4 | 800 mg | |
High (Cycling/Swimming) | 3-4 | 600-800 mg | |
100 – 119 | Light (Daily Health) | 2 | 400 mg |
Moderate (Running) | 3 | 600 mg | |
High (Bodybuilding) | 4 | 800 mg | |
High (Cycling/Swimming) | 4 | 800 mg | |
120 – 139 | Light (Daily Health) | 2-3 | 400-600 mg |
Moderate (Running) | 4 | 800 mg | |
High (Bodybuilding) | 4-5 | 800-1000 mg | |
High (Cycling/Swimming) | 4 | 800 mg | |
140 – 150 | Light (Daily Health) | 3 | 600 mg |
Moderate (Running) | 4 | 800 mg | |
High (Bodybuilding) | 5 | 1000 mg | |
High (Cycling/Swimming) | 4-5 | 800-1000 mg |
Tongkat Ali appears to be safe when taken daily between 100mg to 400mg over a duration between 4 to 24 weeks although there is no optimal dosage published by researchers to date. According to registered dietitian Wan Na Chun from One Pot Wellness in Indiana, 200mg to 600mg daily intake of Tongkat Ali have been used in clinical studies with minor side effects. For long-term use, healthcare professional Dr. Zamir Hillman cautioned users not to take Tongkat Ali at higher dose to avoid potential liver-induced diseases which are rare but often lead to hospitalization amongst users taking multi-herb supplements in high doses.
While professional athletes and bodybuilders consume higher dose of 1,000mg during competition or training, please observe any adverse Tongkat Ali side effects if you are taking high doses of more than 600mg per day.
On that note, an optimal dosage of 200mg to 400mg per day may be effective to boost testosterone assuming the Tongkat Ali is produced from standardized pure root hot-water extract.
In addition, the amount of Tongkat Ali you should take per day depends on your baseline testosterone levels, your weight (or BMI), body fat and quality of the extract.
Dosing vis-a-vis extract quality
Generally, taking Tongkat Ali at 200mg to 400mg per day may work for most men. However, users are cautioned that the recommended dose of 200mg to 400mg per day was referenced to many human clinical studies based on controlled parameters which was conducted based on a standardized pure Tongkat Ali extract.
Adjusted for lower quality extracts, Tongkat Ali brands such Solaray, Momentous, Nootropics and Elm & Rye may recommend higher dose of 600mg or even 1,200mg per day. However, high dose from low quality Tongkat Ali extracts may not necessarily work due to impurities, low levels of eurycomanone content and others.
Case in point, Solaray Tongkat Ali 400mg with its recommended dose of 800mg (i.e 400mg twice per day) did not work as it should compared to other brands. Professional medical doctor Dr. Chris reported that his testosterone dropped by 29% after taking Solaray Tongkat Ali and subsequent lab analysis showed that the level of eurycomanone was too low (i.e 0.12%) to deliver any benefits.
Dosing vis-à-vis weight (or BMI)
In short, the dosing requirements for males depend largely on the types of extract used, age, weight, and the state of your health condition.
Due to the lack of standardization of Tongkat Ali extract found in most supplements, finding a standard recommended dose for Tongkat Ali remains a challenge.
For example, a higher dosage may be required for older men with higher BMI or those with a high percentage of body fat. As men have varying degrees of testosterone levels as they age, older men over 50 weighing between 75kg to 90kg may find 400mg of Tongkat Ali works better. On the side of the spectrum, those who bought Tongkat Ali supplements with low quality extract may not gain any benefits despite consuming higher dosage exceeding 600mg.
To ensure effective and precise dosing, it is crucial to perform a blood test, or hormone test to determine your baseline testosterone levels before consuming Tongkat Ali.
Semi-professional male bodybuilders take 600 mg to 800 mg of Tongkat Ali daily between 12 to 24 weeks with regular weight training and diet. In reality, there are instances when a higher dose (eg: up to 1,000mg) may be required when competing in events, which is taken short-term, typically 1-2 days before a competition.
A typical dosage plan for bodybuilders when exposed to hard training, off days and during competition day would look something like this.
Bodybuilding Activities | Daily Dosage
|
Light Training Days | 600mg |
Hard Training Days | 800mg |
Off Days / Rest Days | 200mg |
Competition Day | 1,000mg |
According to 10-time world champion professional bodybuilder Sazali Samad, he took 200mg to 400mg Tongkat Ali daily for five years without any side effects on his liver and kidneys. At the age of 50, he continued to take it daily as reported in our long-term review of Tongkat Ali.
Meanwhile, Australian natural bodybuilders and health coaches landed on a collective view that the dosing requirements for men should be between 400mg to 600mg if they are taking clinically tested Tongkat Ali supplements, which are known to have higher efficacy and potency.
Tongkat Ali is a natural and drug-free supplement used in natural bodybuilding competitions in recent years due to its fast-acting lean muscle mass and fat-burn properties.
AKARALI Tongkat Ali is clinically tested on male bodybuilders with its 200 mg dosage-optimized formula using standardized hot water extract Physta.
Related Article: Tongkat Ali Supplement for Natural Bodybuilders
Tongkat Ali for male endurance athletes is less dependent on age but it varies considerably between 400mg to 1,000mg per single use (or per day). This high dose should be used only when needed, typically during training day or for race day, and should not be taken if you are not active, or during off days.
Based on our performance test analysis, Tongkat Ali works optimally at 800mg to 1,000mg for endurance male athletes and runners who are recording 80 to 100 miles, and that works for men in their 30s to 50s who are exposed to risks from exercised-induced hypogonadism.
Yes, if you are serious athlete, then taking 800mg to 1,000mg of Tongkat Ali may work better to improve your stamina, endurance and strength during races.
“1,000mg of Tongkat Ali can be effective during races when your body needs testosterone support, but you should not take excessive amounts daily if you are not running more than 10 miles per day” said US-based ultramarathon runner Jim Carter who recently completed Western States 100 or Badwater 135.
Related Article: Is 800mg Tongkat Ali too much?
“I took 800mg in my first ultramarathon 60km race and it did work out well with no side effects.” said Marwan Faiz, a 35-year-old marathon runner who participates in UTMB races around the world.
According to him, he went from a Did Not Finish (DNF) at Fraser’s 50km ultra to finishing Cameron Ultra 60km after dosing 1,000mg Tongkat Ali in one along with Tongkat Ali coffee – running 14.5 hours non-stop with just one week of training!
It was my first time taking 1,000mg of Tongkat Ali and it was amazing. I finished the 60km race with plenty of energy to spare.
Meanwhile, 46-year-old Syed Shazli took a moderate amount of Tongkat Ali between 200mg to 400mg as part of his weekly marathon plan, leading up to a personal record in his first debut in Berlin Marathon. “With Tongkat Ali, I slept better, recovered faster and it did boost my energy levels throughout my LSD and 42km runs” he said.
We also spoked to former UCLA health nutritionist that suggested active men in their 40’s and 50’s require more hormonal support from nutrition. This effectively mean high-performance supplements such as Tongkat Ali could potentially be used to enhance athletic performance and other cardiovascular benefits if taken in slightly higher dose (of more than 400mg) than what was recommended by Dr. Andrew Huberman from Stanford.
Related Article: Tongkat Ali Supplement for Marathon Runners
Get more answers on Tongkat Ali dosage for men with our deep-dive insights.
Should you decide to use Tongkat Ali as a daily supplement, the optimal age range is between 30 to 70 years, or when you exhibit low testosterone symptoms. It is recommended that you do a bloodwork test to establish your testosterone levels and consult your nearest doctor before taking Tongkat Ali.
For active men, 200 mg to 400 mg Tongkat Ali daily may produce noticeable effects within 24 to 72 hours. A study on young male athletes reported a significant increase of glycerol and reduction of Free Fatty Acid (FFA) after 3 days (72 hours). However, older men may a take longer time between 4 to 24 weeks to gain the full benefits of Tongkat Ali.
Related Article: Tongkat Ali study on the effects of performance in young athletes
If you are taking Tongkat Ali for short-term goals, then you may take between 200mg to 600mg depending on your health objectives. For long-term use of more than 1 year, it is advisable to take Tongkat Ali at a lower dosage of 200mg daily.
50 mg of standardized hot water Tongkat Ali extract is the minimum effective Tongkat Ali dosage for men before you can experience any beneficial, measurable or pharmacological effects on health. If you have lower-than-average testosterone levels, it takes more than 100mg per daily serving to induce any measurable benefits or results.
1,000 mg daily is the maximum safety limit of Tongkat Ali dosage for men.
Related Article: Tongkat Ali Dosage Guide & Maximum Limit
Whether you choose to take 400mg or 1,000mg, the actual dosage depends highly on the quality extract to deliver the desired results (eg: testosterone or libido gains). Brands such as Solaray Tongkat Ali did not produce any testosterone increase despite using 400mg per capsule formulation due to low-quality extract. Therefore, it is important to check on potency before arriving at the appropriate dosing requirements to achieve your health objectives.
Related Article: Review of Solaray Tongkat Ali 400mg. Does it work?
If you are above 70 and healthy, you may take 200 mg to 400 mg of Tongkat Ali per day. Tongkat Ali is clinically tested on men above 70 using 200 mg daily dosage.
As long as you do not experience any adverse side effects, you may increase your dosage incrementally by 50mg or 100mg daily to achieve your desired health goals. Always observe the maximum safety limit and its best to avoid taking more than 600 mg to 1,000 mg of Tongkat Ali per day.
Clinically tested Tongkat Ali supplements are dosage optimized to 200 mg per capsule. Tongkat Ali supplements using standardized hot water extracts are calibrated to 200 mg per capsule for optimal daily dosage due to higher potency and efficacy; translating to a faster response time.
Always check the Tongkat Ali extraction technology and the addition of any fillers (eg: maltodextrin) to ensure it is dosage-optimized to deliver the required potency. Some Tongkat Ali extracts (eg: non-standardized extract) are less potent thus require higher dosage (eg: 500mg to 1,000 mg) to produce the desired health benefits.
Related Article: More about Tongkat Ali Potency & Efficacy
A 200mg to 400mg of Tongkat Ali may work to improve men’s libido as most studies on men’s fertility was conducted using 200 mg of daily Tongkat Ali consumption over a course of 4 to 6 weeks.
If you are diagnosed with hypogonadism (low testosterone), you may take 200 mg to 400 mg daily with a minimum duration of four weeks. Based on clinical studies, the largest testosterone gain from taking Tongkat Ali is between six to twelve weeks when coupled with moderate to high intensity exercises.
If you are overweight or obese, you may take up to 400 mg daily with regular exercises. A randomized clinical study on obese adults showed 400 mg of Tongkat Ali daily reduces Body Mass Index (BMI) by accelerating fat burn and metabolism after 112 days.
Related Article: Using Tongkat Ali for Weight Loss
If your work involves constant physical activities (eg: oil rig technician, on site engineers), a daily consumption of 200 mg to 400 mg is best suited to restore your energy optimally throughout the day or during nightshift.
Related Article: Using Tongkat Ali for Physically Demanding Occupations
400mg to 600mg daily dosage of Tongkat Ali may boost sports performance by promoting glycerol production, elevating testosterone, reducing cortisol levels during stressful conditions and promoting fat lipolysis, thus resulting in better energy yield during training amongst male athletes.
Men over 40 are reported to take between 200 mg to 400 mg Tongkat Ali daily to restore testosterone levels due to pre-mature aging or to manage low-T symptoms such as fatigue, mood swings, and reduced libido. This range is considered safe for long-term consumption.
If you are above 70 and still active, you may use up to 200 mg daily of Tongkat Ali for 12 weeks. For sedentary men above 70 or if you are overweight, it is recommended to perform light exercises regularly before consuming any form of Tongkat Ali supplements.
Most young adults below 25 have optimal testosterone levels and may not require Tongkat Ali supplementation. However, if you experience premature fatigue or lack of energy and mood, a 200 mg of Tongkat Ali may help to restore your testosterone and energy levels.
The daily dosage requirements depend on how your body react to it. Older men generally has lower testosterone which may require Tongkat Ali supplementation of 200 mg to 600 mg to gain its full effect when paired with cardio or high intensity exercises.
You may reduce your dosage by taking Tongkat Ali on alternate days once you have achieved your health goals. You may adopt OFF / ON weekly cycle to maintain your energy levels. The Tongkat Ali cycling method works well if you are planning to continue consuming Tongkat Ali for more than 12 weeks. This allows your body to rest and regulate before your next cycle.
Related Article: How to Cycle Tongkat Ali
Tongkat Ali may be taken between 50 mg to 200 mg daily when combined with zinc, magnesium, Vitamin C, Vitamin B and other multivitamins at low dosages, with minimal or no adverse side effects.
There is no official recommended dosage when taking Tongkat Ali with other herbal supplements such as Ashwagandha or Fadogia. Experts warned about the severe side effects on liver toxicity and kidney failure from taking Fadogia with Tongkat Ali in high doses. Users must exercise precautions to observe any side effects such as nausea, vomiting or headaches from combining Fadogia and Tongkat Ali even at lower dosages of less than 600mg daily.
Related Article: Side effects of Fadogia on the kidney and liver
An optimal dose of Tongkat Ali restores men’s vitality and brings better results with higher gains. The 200mg to 400mg daily dose may be used as general guidance across men of various age groups. For more and faster results, you may take it in a higher dose as long as you keep it below 1,930mg in a single intake.
This could work if you are managing any symptoms that are caused by hormone imbalance or deficiencies, or if you are working hard to achieve your athletic performance (eg: during race). However, the limited clinical studies point to the safety margins that everyone should follow, i.e taking it moderately will yield gradual but sustainable improvements over a long term.
Dosage-optimized Tongkat Ali supplements for men are formulated at 200 mg per capsule based on consensus from more than 20 clinical studies. Brands such as AKARALI are known to be the best pure Tongkat Ali for men in the US market for many years, with reputable and trusted consumers amongst athletes and sports communities. The effective dose works relatively well if you are taking standardized hot water Tongkat Ali extract (which is also potent and clinically tested on humans).
Consuming clinically tested Tongkat Ali supplements for men potentially brings greater results due to an optimized dosage that is carefully calibrated to maximize your health gains. So, we hope our Tongkat Ali dosage guide for men is useful to achieve your health goals and athletic performance.
Naressa Khan contributes regularly on AKARALI and is part of the global Tongkat Ali research team. As a writer and journalist, Naressa specializes in nutrition, health supplements, and natural wellness. With this approach always in mind, she explores fact-based and scientific evidence of topics related to health, herbs and natural wellness.
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 Tongkat Ali daily dosage presented in this article is for educational purpose and does not constitute as a form of advice or recommendation. Please consult your healthcare professional or your nearest doctor before consuming Tongkat Ali supplements or if you plan to consume higher dosage. Our Tongkat Ali dosage guide is based on data collection from clinical trials, research studies and 3rd party user feedback. We should not be held liable of any inaccuracies or severe effects from Tongkat Ali consumption originating from information presented in this article, or abuse arising from Tongkat Ali supplementation.
