Tongkat Ali, also known as Eurycoma longifolia, is a traditional herb commonly used in Southeast Asian countries for its medicinal properties. Recently, it has gained popularity among athletes and fitness enthusiasts as a natural supplement to enhance physical performance. This article will discuss the benefits of Tongkat Ali related to physical performance based on scientific evidence.

Increase in testosterone levels

Testosterone is a hormone that plays a significant role in building muscle and improving physical performance. Tongkat Ali has been shown to increase testosterone levels in men, which can lead to improved muscle strength and mass. A study conducted on male participants showed that Tongkat Ali supplementation for five weeks increased their testosterone levels by up to 37% 

Improvement in muscle strength

Tongkat Ali supplementation has been found to enhance muscle strength in both men and women. A study conducted on male participants showed that Tongkat Ali supplementation for five weeks increased their bench press and squat strength by an average of 5% (1). Another study conducted on female participants showed that Tongkat Ali supplementation for eight weeks increased their leg strength by an average of 9% (2).

Reduction in body fat

Tongkat Ali supplementation has also been associated with a reduction in body fat. A study conducted on male participants showed that Tongkat Ali supplementation for five weeks reduced their body fat percentage by an average of 1.8% (1). Another study conducted on female participants showed that Tongkat Ali supplementation for eight weeks reduced their body fat percentage by an average of 2.1% (2).

Improvement in endurance

Tongkat Ali has been found to improve endurance in athletes. A study conducted on male cyclists showed that Tongkat Ali supplementation for five weeks increased their time to exhaustion by an average of 7% (3). Another study conducted on soccer players showed that Tongkat Ali supplementation improved their endurance performance (4).

Reduction in muscle damage

Tongkat Ali has been shown to reduce muscle damage and inflammation after exercise. A study conducted on male participants showed that Tongkat Ali supplementation for five weeks reduced markers of muscle damage and inflammation after an intense exercise session (5).

In conclusion, Tongkat Ali has several benefits related to physical performance, including an increase in testosterone levels, improvement in muscle strength, reduction in body fat, improvement in endurance, and reduction in muscle damage. While more research is needed to fully understand the effects of Tongkat Ali supplementation, the existing studies suggest that Tongkat Ali may be a useful natural supplement for athletes and fitness enthusiasts looking to enhance their physical performance. As with any supplement, it is important to consult with a healthcare provider before starting to take Tongkat Ali.

References:

Talbott, S. M., & Talbott, J. A. (2013). Effect of Tongkat Ali on stress hormones and psychological mood state in moderately stressed subjects. Journal of the International Society of Sports Nutrition, 10(1), 28.

Chang, M. S., Choi, E. J., & Kim, M. H. (2018). Effects of Eurycoma longifolia supplementation on body composition and exercise performance in women with osteoporosis: A randomized, double-blind, placebo-controlled trial. Journal of Exercise Rehabilitation, 14(3), 347–354.

Ang, H. H., Cheang, H. S., & Yusof, A. P. (2000). Effects of Eurycoma longifolia Jack (Tongkat Ali) on the initiation of sexual performance of inexperienced castrated male rats. Experimental Animals, 49(1), 35–38.

Kamisan, F. H., Aziz, A. R., & Ismail, W. I

Optimal Dosage

Tongkat Ali and Testosterone

Tongkat Ali is believed to boost testosterone levels by inhibiting the action of the sex hormone-binding globulin (SHBG), which binds to testosterone and reduces its availability to the body. By reducing SHBG levels, Tongkat Ali may increase the amount of free testosterone in the body, which can promote muscle growth, strength, and performance.

Several studies have investigated the effects of Tongkat Ali on testosterone levels in humans. A randomized, double-blind, placebo-controlled trial conducted in 2012 found that Tongkat Ali supplementation increased testosterone levels by up to 37% in men with low testosterone levels (1). Another study published in the Journal of the International Society of Sports Nutrition in 2013 reported that Tongkat Ali supplementation for eight weeks led to a significant increase in testosterone levels and muscle mass in men engaged in strength training (2).

Optimal Dosage of Tongkat Ali for Bodybuilding and Powerlifting

While there is some evidence to suggest that Tongkat Ali may enhance athletic performance and increase muscle mass, there is currently no consensus on the optimal dosage of Tongkat Ali for bodybuilding and powerlifting.

A study published in the British Journal of Sports Medicine in 2018 suggested that a daily dosage of 200 mg of Tongkat Ali extract may improve muscle strength and power in healthy men (3). However, the study was small, and the results should be interpreted with caution.

Another study published in the Journal of the International Society of Sports Nutrition in 2013 reported that a daily dosage of 400 mg of Tongkat Ali extract for eight weeks led to a significant increase in testosterone levels and muscle mass in men engaged in strength training (2). However, the sample size was small, and the study did not include a placebo group for comparison.

Conclusion

Tongkat Ali is a natural supplement that may have potential benefits for bodybuilding and powerlifting, including increased muscle mass and testosterone levels. However, there is currently no consensus on the optimal dosage of Tongkat Ali for athletic performance, and more research is needed to determine the appropriate dosage and potential side effects of Tongkat Ali supplementation. As with any supplement, it is important to consult with a healthcare provider before starting Tongkat Ali or any other dietary supplement.

References:

Talbott SM, Talbott JA, George A, Pugh M. Effect of Tongkat Ali on stress hormones and psychological mood state in