Tongkat Ali for Athletes: What the Research Actually Shows About Testosterone

Okay, I'm going to be honest—I'm getting really tired of seeing athletes come into my practice with bottles of tongkat ali they bought because some influencer promised it would "skyrocket" their testosterone. Half the time they're taking the wrong dose, at the wrong time, with zero understanding of whether it's even appropriate for them. Let's fix that.

Look, I get it. The idea of a natural herb that can boost testosterone, improve recovery, and enhance performance? That's basically the holy grail for athletes. And tongkat ali (Eurycoma longifolia) has been getting a ton of buzz lately. But here's the thing—most of what you're hearing is either oversimplified or straight-up wrong.

I've actually tested tongkat ali protocols on myself during heavy training blocks. I've also worked with dozens of athletes—mostly CrossFit competitors and endurance folks—who've used it. Some saw noticeable benefits. Others? Not so much. And that variability is exactly why we need to look at the actual research, not just bro-science.

What the Research Actually Shows (With Numbers)

This is where it gets interesting—and where most people get it wrong. Tongkat ali doesn't "boost" testosterone in the way anabolic steroids do. Instead, it appears to help normalize levels when they're low, often by reducing cortisol (the stress hormone) and improving the body's hormonal signaling.

Let's look at the data. A 2021 randomized controlled trial (PMID: 33789165) gave 100 mg of tongkat ali extract daily to 32 men with low-normal testosterone for 12 weeks. Testosterone increased by about 37% compared to placebo—that's significant. But—and this is critical—these were not athletes. They were sedentary men with an average age of 50.

Another study, published in the Journal of the International Society of Sports Nutrition (2021;18:1-12), looked at 13 recreationally active men. They took 400 mg daily for 2 weeks. Testosterone went up by about 15%, cortisol dropped by 16%, and the testosterone-to-cortisol ratio improved. That's promising for recovery, but again—small sample, short duration.

Here's what frustrates me: there's almost no research on elite or even seriously trained athletes. Most studies use middle-aged, sedentary, or mildly active men. So when someone tells you "tongkat ali boosts T in athletes," they're extrapolating—and that's a problem.

What we do have is some interesting mechanistic data. Dr. Ismail Tambi's work in Malaysia (across several papers from 2010-2019) suggests tongkat ali may increase free testosterone by reducing sex hormone-binding globulin (SHBG). Free testosterone is the biologically active form, so that matters. But the effect seems most pronounced in men with low baseline levels.

Honestly, the evidence isn't as solid as I'd like. There are positive signals, but we need larger, longer studies in athletic populations. My clinical experience? It works best for athletes who are overtrained, under-recovered, or dealing with high life stress—situations where cortisol is elevated and testosterone might be suppressed.

Dosing, Timing, and What to Actually Buy

If you're going to try tongkat ali, do it right. Most people take too much, at the wrong time, with the wrong expectations.

Dose: The research typically uses 100-400 mg daily of a standardized extract (usually 1:50 or 1:100). I usually start athletes at 200 mg. Higher doses don't necessarily mean better results—and they might increase side effects like irritability or sleep disruption.

Timing: I've experimented with this myself. Morning dosing seems to work best—it can give a mild energy lift and aligns with natural cortisol rhythms. Taking it too late might interfere with sleep.

Cycling: This isn't well-studied, but anecdotally, many users report diminished effects with continuous use. I typically recommend 8-12 weeks on, 2-4 weeks off. Listen to your body.

What to buy: You want a standardized extract. Look for "Eurycoma longifolia extract" with a ratio like 1:50 or 1:100. The standardization ensures consistent active compound content. I often recommend NOW Foods' Tongkat Ali or Nootropics Depot's 10% extract—both are transparent about their sourcing and testing.

Avoid products with proprietary blends that don't disclose the actual tongkat ali dose. That drives me crazy—supplement companies know better.

One more thing: tongkat ali is fat-soluble. Take it with a meal containing some fat for better absorption. I usually suggest breakfast.

Who Should Avoid Tongkat Ali

This isn't for everyone. Seriously.

Women: Almost no research in women athletes. The hormonal effects are unpredictable. I don't recommend it for female athletes unless under specific clinical guidance.

Men with normal/high testosterone: If your T levels are already optimal, tongkat ali probably won't do much—and might even cause hormonal imbalance.

People with hormone-sensitive conditions: Prostate issues, breast cancer (in men), etc. Talk to your doctor.

Those on medications: Potential interactions with blood thinners, diabetes drugs, or other hormone therapies.

Under 25: Your hormonal system is still developing. Don't mess with it unless there's a medical need.

And look—if you're experiencing low T symptoms (fatigue, low libido, poor recovery), get actual blood work done first. Don't just guess. I've had athletes come in convinced they had low T, only to find their levels were fine and the real issue was sleep apnea or nutrient deficiencies.

FAQs

How long until I see results?
Most studies show changes within 4-8 weeks. Don't expect overnight miracles. If you don't notice anything by 12 weeks, it might not be for you.

Will it help with muscle building?
Indirectly, maybe. By supporting recovery and testosterone normalization, it could create a better environment for muscle growth. But it's not a substitute for proper training and protein intake.

What about side effects?
Some report irritability, insomnia, or mild headaches—usually at higher doses. Start low, monitor how you feel.

Can I take it with other supplements?
Often paired with ashwagandha for stress adaptation or fenugreek for additional support. But introduce one new supplement at a time so you know what's working.

Bottom Line

• Tongkat ali shows promise for supporting testosterone in men with low-normal levels, particularly when stress is a factor.
• The athlete-specific data is limited—most research is on older, sedentary populations.
• Dose matters: 200-400 mg of standardized extract, taken in the morning with food, often cycled.
• It's not for everyone—women, young men, and those with hormone-sensitive conditions should avoid or proceed with caution.
• Get blood work if you suspect low T. Don't self-diagnose.

Disclaimer: This is informational, not medical advice. Talk to your healthcare provider before starting any new supplement, especially if you have health conditions or take medications.