Tongkat Ali (Eurycoma longifolia) is widely recognized for its testosterone-boosting, libido-enhancing, and adaptogenic properties. By pairing it with specific foods and herbs, you may enjoy enhanced benefits, offering broader support for testosterone or hormonal health, cardiovascular health, promote better muscle recovery, and metabolic function.
In this article, we explore which superfood and herbs that you can consume with Tongkat Ali and how they work, backed with relevant scientific studies, and their recommended daily dosages.
Benefits:
Watermelon is an excellent source of L-citrulline, an amino acid that serves as a precursor to nitric oxide (NO) which enhances vasodilation and improving blood flow throughout the body. You may take Tongkat Ali (200mg to 400mg daily) with 3 to 4 cups of watermelon juice to enhance libido and improve erectile function.
How It Works:
L-citrulline in Watermelon is converted into L-arginine, which increases nitric oxide (NO) production. This leads to improved vasodilation, relaxing blood vessels and allowing more efficient blood flow. At the same, Tongkat Ali has mild PDE5 inhibitor and testosterone-producing properties, thus combining with watermelon helps to support cardiovascular health and sexual function, particularly in cases of mild erectile dysfunction.
Study:
A study published in Urology demonstrated that L-citrulline supplementation significantly improved erection hardness in men with mild erectile dysfunction by increasing NO synthesis and enhancing blood vessel relaxation.
Recommended Dosage:
Take 3-4 cups of fresh watermelon juice (equivalent to 1 gram of L-citrulline) together with pure Tongkat Ali extract (200mg to 400mg) daily for optimal libido boost, 2 to 3 hour before sex.
Benefits:
Ginkgo Biloba has long been used to improve blood circulation, particularly in the arteries of the brain and other extremities. Studies showed it enhances vasodilation and protects blood vessels (against artery plaque), and long-term use at low dosage may benefit cardiovascular health, libido, and even cognitive function.
How It Works:
Ginkgo Biloba increases nitric oxide (NO) levels and improves the elasticity of blood vessels, promoting better circulation. Taking 120mg Gingko Biloba leave extract daily and combining with 200mg of Tongkat Ali may enhance blood flow to the penile and thus supports erectile function. It may work best for healthy adults above 40 who are experiencing artery build-up (plaque) or low-testosterone that results in mild ED symptoms.
Study:
A study published in Human Psychopharmacology showed that Ginkgo Biloba significantly improved blood flow and arterial elasticity, whilst Tongkat Ali has been showed to help erection and men’s health on aging adults above 50 by elevating production of testosterone in the adrenal glands & testes.
Recommended Dosage:
You may take low dose of 120-240 mg of Ginkgo Biloba extract daily with Tongkat Ali at 200mg daily for for 4 to 8 weeks to improve circulation and libido. For optimal results, you may pair it with 30 minutes or cardio exercise (running) at moderate speed of 7.00 min/per km.
Benefits:
Garlic contains allicin, a compound known for its cardiovascular and anti-inflammatory properties. Allicin promotes vasodilation, reduces blood pressure, and improves lipid metabolism, supporting cardiovascular and metabolic health.
How It Works:
Allicin in Garlic increases nitric oxide levels, improving blood flow and reducing vascular inflammation – which is best paired with Tongkat Ali extract to support arterial health. It also helps in lowering cholesterol levels, thus reducing the risk of atherosclerosis, which is crucial for heart health.
Study:
Research published in The Journal of Nutrition found that garlic supplementation significantly reduced blood pressure and improved lipid profiles, helping to protect against cardiovascular diseases.
Recommended Dosage:
1-2 cloves of raw garlic (around 4 grams) or 600-1200 mg of garlic supplement extract daily may support cardiovascular health and reduce inflammation. It can be taken with Tongkat Ali (400mg daily) without adverse side effects, but it is not recommended to take high dose of garlic over a longer period of more than 6 to 8 weeks.
Benefits:
Ashwagandha is a well-known adaptogen that reduces cortisol levels, promoting stress resilience and enhancing muscle recovery. This herb is used with Tongkat Ali in moderate doses boost testosterone levels, aiding in lean muscle growth, promote faster muscle recovery from training and improving endurance in long distant sports.
How It Works:
Multiple studies showed that Ashwagandha contains withanolides help to modulate stress by reducing cortisol (stress hormone). Lower cortisol levels contribute to improved muscle recovery and endurance, while its role in increasing testosterone enhances muscle mass and strength. Whilst taking Tongkat Ali and Ashwagandha may help reduce stress, it is not recommended to combine both herb in high doses of more than 400mg daily due to the effect of emotional numbness from excessive reduction of cortisol in your body.
Study:
A randomized controlled trial published in The Journal of the International Society of Sports Nutrition found that ashwagandha supplementation significantly increased muscle strength, size, and testosterone levels in men, confirming its role in improving athletic performance and recovery.
Recommended Dosage:
You may take low dose of 300-600 mg of standardized Ashwagandha extract (containing 5-10% withanolides) short term, twice daily with Tongkat Ali at 200mg daily. However, Ashwagandha should not be taken long term more than 4 weeks due to adverse side effects.
Benefits:
Oats are rich in avenacosides, steroidal saponins that support hormonal balance by reducing the binding of sex hormone-binding globulin (SHBG). This mechanism action which also found in Tongkat Ali increases the availability of free testosterone, contributing to enhanced metabolic and hormonal function.
How It Works:
Avenacosides help to inhibit SHBG, a protein that binds to testosterone, making more free testosterone available in the bloodstream. Combining oats with Tongkat Ali standardized extract (or 1.5% eurycomanone and 20% eurypeptides) as part of your daily diet helps boost testosterone by reducing SHBG to its optimal level. Additionally, oats are high in fiber, which supports digestive health and improves insulin sensitivity, aiding in metabolic health.
Study:
A study published in The British Journal of Nutrition found that avenacosides help increase testosterone bioavailability by inhibiting SHBG, which may lead to improved energy, muscle growth, and metabolic balance.
Recommended Dosage:
Take 50-100 grams of oats daily with 200mg of Tongkat Ali pure root standardized extract and take advantage of a good source of avenacosides from oats and eurypeptides from Tongkat Ali to promote metabolic health and hormonal balance.
Benefits:
Maca root is a traditional herb that is known for enhancing libido and sexual performance. It is also rich in polyphenols and glucosinolates, which may help boost energy levels and improve overall metabolic health. Both Maca and Tongkat Ali have been shown to increase libido despite limited human studies.
How It Works:
Maca acts as an adaptogen, helping to balance the body’s hormonal systems without directly influencing testosterone levels. Combining Maca Root and Tongkat Ali pure root extract may boost sexual desire and erection, particularly in cases of low libido due to aging, stress or other hormonal imbalances.
Study:
A systematic review published in BMC Complementary and Alternative Medicine indicated that Maca root supplementation improves sexual function and desire in both men and women, without significantly affecting testosterone or other hormone levels.
Recommended Dosage:
Take 1,500 mg of dried Maca root powder daily and combine with 200mg of Tongkat Ali pure root standardized extract for 24 hours to observe any side effects. Combing Maca and Tongkat Ali may not be safe if you have history of kidney disease and can be only taken short-term of less than 2 weeks.
You should not take high dose of maca root as it may cause adverse side effects such as nausea, headaches, vomiting and could potentially be toxic to the liver and kidneys.
Benefits:
Fish, particularly fatty fish like salmon, mackerel, and sardines, are rich in omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). For optimal hormonal balance, taking Tongkat Ali with fishes that are rich in mmega-3s play a critical role in cardiovascular health by reducing inflammation, lowering blood pressure, and improving blood flow. These benefits also support sexual health and overall metabolic function.
How It Works:
Omega-3 fatty acids enhance blood vessel flexibility and reduce triglycerides, which improves overall circulation. The combination of Tongkat Ali and Omega-3 fatty fishes contain anti-inflammatory properties which helps reduce vascular inflammation, promoting better oxygen and nutrient delivery to tissues, thus supporting muscle recovery and endurance for sports and healthy adults.
Study:
A study published in the American Journal of Clinical Nutrition found that omega-3 fatty acids significantly improved endothelial function and blood flow in both healthy individuals and those with cardiovascular issues.
Recommended Dosage:
Combining Omega-rich fatty fish with Tongkat Ali powder extract (400mg daily) as part of your diet helps cardiovascular health by reducing triglycerides (bad cholesterol). It is recommended to consume 2-3 servings of fatty fish per week (providing about 500-1000 mg of combined EPA and DHA daily) to enhance blood flow and to support arterial health.
Benefits:
Lean red meat, particularly from sources such as beef and lamb, is an excellent source of zinc, iron, and magnesium. When combined with plant-based herb such as Tongkat Ali (which contains calcium sodium, potassium and zinc), red meat diet helps maintaining cardiovascular health, testosterone levels, and muscle function. Zinc, in particular, is crucial for testosterone production, while magnesium and iron improve blood flow and oxygenation of tissues, making red meat beneficial for those with erectile dysfunction (ED).
How It Works:
Zinc in meat is critical for testosterone synthesis, which supports libido and sexual health. Iron enhances oxygen transport in the blood, improving tissue oxygenation and energy levels, while magnesium supports muscle relaxation and vasodilation, contributing to improved arterial health and blood flow. Minerals found in lean red meat, combined with Tongkat Ali daily consumption, improves blood circulation, reducing the risk of chronic ED and supporting heart health.
Study:
A study published in Nutrition highlighted that dietary zinc positively correlates with serum testosterone levels and improved erectile function in men, especially those with zinc deficiency. Another study in the American Journal of Clinical Nutrition demonstrated that magnesium intake improved arterial health by promoting vasodilation.
Recommended Dosage:
Incorporate 3-4 ounces of lean red meat 2-3 times per week with Tongkat Ali (400mg) after meal helps to boost nutrients such as zinc (about 5-7 mg per serving), iron (2-3 mg), and magnesium (25-30 mg), which can support blood flow, testosterone production, and overall cardiovascular health.
Incorporating these specific foods and herbs into your regimen alongside Tongkat Ali can enhance its effects on testosterone, libido, cardiovascular health, muscle recovery, and metabolic function. Watermelon (L-citrulline) and Ginkgo Biloba improve blood flow, which complements Tongkat Ali’s impact on sexual health. Garlic supports cardiovascular and metabolic health, while Ashwagandha and Oats enhance muscle recovery and hormonal balance. Maca root further boosts libido and energy, creating a holistic approach to male health and vitality. By following the recommended dosages, these natural compounds can work synergistically to improve overall well-being and performance.
References
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.
