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 more from Tongkat Ali to achieve faster response and higher gains in recent years.
As manufacturers are upping the game, Tongkat Ali brands are selling 1,000 mg of Tongkat Ali with false advertising. Is it even necessary to consume in high doses? Or less is more?
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. However, the effective daily dosage for men varies considerably depending on age and lifestyle factors.
You may use the Tongkat Ali dosage guide below as a reference by comparing your age to your current lifestyle* (i.e non-active, active and semi-professional athletes)
| 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.
Get more answers on Tongkat Ali dosage for men with our deep-dive insights.
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 12 weeks to gain the full benefits of Tongkat Ali.
Related Article: Tongkat Ali study on the effects of performance in young athletes
50 mg of standardized hot water Tongkat Ali extract is the minimum Tongkat Ali dosage for men before you can see any beneficial effects on health.
1,000 mg of standardized hot water extract is the maximum safety limit of Tongkat Ali daily dosage for men.
Related Article: Tongkat Ali Dosage Guide & Maximum Limit
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 daily over a duration of four weeks.
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 without any adverse side effects.
Some men reported taking 100 mg to 200 mg of Tongkat Ali daily with other herbal supplements such as Ashwagandha or Fadogia without severe side effects. However, it is best to lower the dosage of other supplements as Tongkat Ali may be too strong for some men.
Taking optimal dose of Tongkat Ali normalizes and restores men’s vitality, and this potentially brings better results if you are managing any symptoms that are caused by hormone imbalance or deficiencies.
Consuming clinically tested Tongkat Ali supplements for men potentially brings greater results due to optimized-dosage that is carefully calibrated to maximize your health gains.
We hope our Tongkat Ali dosage guide for men is useful to achieve your health goals in a more sustainable way.
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.
