Quick Info: How Should You Take Tongkat Ali?

Taking Tongkat Ali depends on various factors. Generally, it’s advised to take between 200 mg and 400 mg per day, but tailor it towards specific health goals.

How to Use Tongkat Ali 

As Tongkat Ali is a herbal supplement, Tongkat Ali appears to be safe within specific doses for healthy adults. However, the optimal dosage may vary based on individual factors such as weight, spaceline testosterone levels, and the quality of the Tongkat Ali extract. 

The optimal dosage will provide the best health gains; however, an incorrect dosage could result in unexpected side effects or not benefiting completely.

How Much Tongkat Ali Should Be Taken Daily?

According to Healthline.com, Tongkat Ali appears to be safe in doses of between 200 mg and 400 mg per day. While there is no official recommended dosage, various clinical trials and studies show Tongkat Ali to be safe when consumed between 150 mg to 600 mg continuously daily for up to four weeks or between 12 and 24 weeks.

What is the Dosage Guide for Men and Women Consuming Tongkat Ali?

Most average men report taking between 200 mg and 400 mg of Tongkat per day. However, the effective daily dosage will vary based on different factors, including lifestyle, body mass index (BMI), and age:

  • For those living a sedentary lifestyle, taking less than 5,000 steps a day or exercising less than three times per week, a dosage of 200 mg is recommended between the ages of 21 and 70, and 100 mg to 200 mg between the ages of 71 and 80. 
  • For active individuals who partake in regular exercise at least three times per week, 200 mg to 400 mg per day is an acceptable dose between the ages of 21 and 30, as well as 51 to 80, with one notable difference being those between the ages of 31 and 50, can take an increased dosage of 400 mg to 600 mg per day. 
  • For semi-professional athletes, who train for more than 5 days per week with structured rest and diet to prepare for sports, those between 21 and 24 years of age can take between 200 mg and 400 mg, and men between 25 and 40 can take 400 mg to 800 mg per day.

For women, the dosage guide is as follows based on various Tongkat clinical studies on women between the ages of 25 to 65 years:

  • Active women between the ages of 28 and 39 years old can take a dosage of 100 mg to 200 mg, and a sedentary woman of the same age can take 50 mg to 100 mg. 
  • Those between 40 and 65 years old leading an active lifestyle can take 100 mg to 200 mg per day, and a sedentary lifestyle dosage can take 50 mg to 100 mg per day.

Taking Tongkat Ali for Specific Health Goals

Because Tongkat Ali can ensure consistent benefits in specific aspects of your health, such as increasing testosterone, building more muscles, improving strength, and benefiting your libido, it’s important to know the appropriate dosage based on your goals:

  • For sports, anaerobic exercises, lean muscle development, better erections, and testosterone, you should be consuming between 200 mg and 400 mg per day. 
  • For the immune system, consume between 100 mg and 200 mg daily. 
  • For cortisol benefits, sperm motility, and concentration, take 200 mg daily. 
  • For bodybuilding, take between 400 mg and 600 mg every day. 

However, please note that optimal gains are best done with regular exercise and a healthy diet.

Factors Determining the Dosage

200 mg to 400 mg per day is the optimal dosage in general; however, this may not work for everyone. There are some different factors relating to Tongkat Ali that may affect how much you should take per day:

Hand holding a Tongkat Ali supplement, ready for consumption

The Quality of the Extract

While taking it at a dosage of 200 mg to 400 mg per day may work for most people, this amount refers to human clinical trials and the associated control parameters based on a standardized extract of Tongkat Ali. Therefore, a higher dose from a low-quality extract may not work for several reasons, such as low eurycomanone content and impurities.

BMI (Body Mass Index)

Your total body weight may be the best approach to determining the best dosage. In medicine, the dosage is determined based on the total body weight (TBW) or BMI of the individual. Therefore, those with higher BMI may use 400 mg of Tongkat Ali per day or more depending on additional factors. 

As BMI is not an accurate predictor of body fat due to obesity or lean body mass, lean individuals with an average weight of 80 kg to 90 kg may benefit from 400 mg of Tongkat Ali to achieve their health goals, but in the long term, a lower dose of 200 mg to sustain energy is recommended.

The Health of the Individual

Individuals with certain health conditions are advised against taking Tongkat Ali; for example, those with chronic heart disease, individuals with cancer, COVID-19 diagnosis, mental health disorders, pregnant or breastfeeding mothers, or those who have undergone major surgery or an organ transplant within the last 365 days. 

Because of the potential side effects, including interactions with medication, as well as minor side effects like gastrointestinal symptoms, restlessness, anxiety, nausea, itching, and others, the overall health of the person should be a critical factor. 

It is essential to remember that a supplement is meant to supplement an existing lifestyle and therefore should not be relied upon as a magic bullet or cure-all.

Is It Beneficial to Cycle Tongkat Ali?

Cycling Tongkat Ali can be beneficial in specific circumstances; for example, athletes or bodybuilders looking to optimize their health goals may apply it to achieve the desired results.

A typical cycle of Tongkat Ali would be four weeks on and one week off or three months on and one month off. However, hormone optimization specialist Dr. Kyle Gillett, MD recommends cycling Tongkat Ali with the frequency of 11 months on and one month off. 

It’s also worth noting that those combining Tongkat Ali with Fadogia Agrestis, a shrub native to Nigeria which may offer similar benefits, especially for male health and well-being, should cycle with a frequency of three weeks on and one week off.

When doing a cycle, Tongkat Ali enables hormones to adjust and gain the full effect from the bioactive ingredients but ideally should be accompanied by regular exercises.

When is the Best Time of Day to Take Tongkat Ali?

The best time of day to take Tongkat Ali is in the early morning, as Tongkat Ali may revitalize and energize your days, and it is recommended to consume Tongkat Ali after morning meals or after dinner. 

Clock and Tongkat Ali supplements, pondering the best timing for consumption

Depending on your purpose, consume Tongkat Ali within a reasonable window. For instance, if you aim to enhance stamina during morning exercises, take it between 20 and 30 minutes before your workout.

To boost testosterone levels, take it within an hour before your workout. Or, if you’re using it to enhance energy levels throughout the day, consume it upon waking before breakfast or after a light meal to prevent stomach upset.

Should I Increase the Dosage?

There are cases of people increasing their dosage, as with the aforementioned cycling of Tongkat Ali where people are increasing their daily dosage by 100 mg after a cycle to get the desired effect. 

It is possible to increase the dosage if you are pursuing specific health goals or if you are overweight (as efficacy depends on body weight), but it’s advisable to consult a healthcare professional or doctor before consuming or increasing the dosage to avoid any negative side effects.

It’s also worth noting that exceeding the 400 mg daily dose may cause mild unwanted side effects, such as nausea or feeling jittery. A notable example is notable neuroscientist Andrew Huberman, whose podcast, the Huberman Lab, is considered an excellent resource on using science-based tools for everyday life, and anecdotally he has stated that any time he takes more than 400 mg of Tongkat Ali per day, he doesn’t feel well.

How Should You Take Tongkat Ali?

  • It is generally safe within specific doses for healthy adults but the optimal dosage varies based on individual factors. 
  • A safe range is between 200 mg and 400mg per day. 
  • Dosages for men and women are different depending on factors such as lifestyle, BMI, and age. 
  • It provides benefits for different goals as diverse as sperm motility, cortisol, the immune system, and muscle development. 
  • Cycling Tongkat Ali is recommended for optimizing health goals. 
  • The best time to take it is in the early morning with specific recommendations based on health goals. 
  • Be cautious if exceeding the daily 400 mg dosage, as there could be unwanted side effects.
Adil Maqbool, Medical MD

Adil Maqbool, Medical MD

Dr. Adil is a seasoned medical writer, researcher, and physician with extensive publications in top medical journals. Holding an MBBS, BSc, and FCPS-1, he excels in medical writing and patient care. Certified as a Registered Practitioner, Medical Writer, and Peer-Reviewer, he stays current with the latest medical advancements.