Tongkat Ali Vs Ashwagandha

Tongkat Ali Vs Ashwagandha: What's Better & How To Combine?

Both are natural herbs that provide many nutrients for the body, but which is better, Tongkat Ali or Ashwagandha? And can they be used together?

This article will analyze the benefits, strengths, and weaknesses of each type of herb, helping you find a combination formula of the two compounds to achieve the highest efficiency when used.

Key Takeaways

  • Tongkat Ali is more effective for increasing testosterone, improving immune function, and energy compared to Ashwagandha.
  • Ashwagandha seems to be better for brain health, improving mental function, and reducing stress and anxiety.
  • Combining Tongkat Ali and Ashwagandha is not toxic or reactive, but it's important to remember not to self-administer at home.
  • Look for products from reputable suppliers that combine Tongkat Ali and Ashwagandha safely rather than self-combining.

Ashwagandha Vs Tongkat Ali Benefits

Tongkat Ali and Ashwagandha are both natural herbs with significant effects on enhancing physical health, increasing testosterone levels in men, reducing stress, and improving immune function in users.

However, what are their differences, or which provides more effective results? The comparison below will help clarify.

Enhance Healthy Testosterone Level

both ashwagandha and tongkat ali enhance healthy testosterone level

When it comes to enhancing healthy testosterone levels, Tongkat Ali proves to be more effective than Ashwagandha.

In one study, the application of Tongkat Ali on male rats [1] showed a result: Testosterone concentration increased by 30.2%, and sperm concentration, motility, muscle mass, and vitality also significantly improved.

Meanwhile, another study on the endocrine effects of Ashwagandha in men [2] showed an increase in testosterone levels by 14.7% over 16 weeks.

Enhance Energy Level

Tongkat Ali has been proven to be more effective than Ashwagandha for boosting overall energy levels and improving the immune system.

A study on the effectiveness of Tongkat Ali in the health of athletes [3] shows that Tongkat Ali helps maintain normal levels of Cortisol and Testosterone, preventing overtraining, stabilizing, and increasing necessary energy levels for the body by accelerating recovery after training.

However, there still needs to be more research showing this function in Ashwagandha.

Libido & Sexual Function

Tongkat Ali performs better than Ashwagandha in stimulating sexual activity and function in men, extending erection time, and reducing sperm motility for older men or those with Androgen deficiency.

Research conducted in 2022 shows the impact of Tongkat Ali on stress hormones and psychological state in humans [4], supporting the acceleration of free testosterone release, maintaining physical condition, and improving sexual desire in men, especially in the elderly.

Support Weight Loss

In terms of weight loss function, Tongkat Ali performs better than Ashwagandha by burning fat, reducing fat, and stabilizing the BMI in obese individuals after 3 months.

Many studies show that Tongkat Ali supports hormone balance, enhances muscle strength, and maintains good exercise performance, especially for athletes or those looking to lose weight.

Tongkat Ali also stimulates protein synthesis activity, helping to reduce fat and lose weight more effectively.

Immune System

Tongkat Ali has a better function of enhancing immune system than ashwagandha

Tongkat Ali has a better function of enhancing and improving the immune system than Ashwagandha.

In a study on the immune regulatory function in middle-aged people through drinking Tongkat Ali extract [5], after 4 weeks, SIV and immune indices in the experimental group were significantly higher, the total number of T cells and CD4+ T amounts in this group also showed more evident progress.

Thus, supplementing Tongkat Ali provides a higher immunity capability, helping the body stay healthy and reduce inflammation.

Stress and Cognitive Function

Contrary to the functions above, Ashwagandha is rated higher regarding stress reduction and cognitive function improvement than Tongkat Ali.

The study shows that Ashwagandha performs well in reducing serum cortisol levels, decreasing glucose levels, and modulating immunity against anxiety.

Importantly, this study also shows the impact of Ashwagandha on sleep quality and cognitive function improvement in people after a long period of use [6].

Side Effects and Safety of Tongkat Ali Vs Ashwangandha

Tongkat Ali is considered safe when used in high doses [8] and is classified as category 5 in the United Nations' Globally Harmonized System of Classification and Labelling of Chemicals (GHS).

However, for individuals with a history of allergies, Tongkat Ali may cause conditions such as insomnia, increased anxiety hormones, headaches, and digestive disorders.

Additionally, this herb may interact with certain medications, such as anticoagulants, blood pressure, and diabetic medications [7].

Research indicates that Ashwagandha is safe for consumption [9]; however, using it in large doses may cause stomach discomfort, including dyspepsia, vomiting, and even diarrhea.

Also, for those allergic to ingredients in Ashwagandha, its use can lead to itching, rash, swelling, or difficulty breathing.

Finally, it's important to note that since Ashwagandha is also an herb, it can potentially interact with common prescription medications [7].

To avoid undesirable consequences and ensure absolute safety when using, you should understand your needs, be aware of allergic components in your body, or consult a doctor for the most appropriate choice.

Recommended Dosage of Tongkat Ali and Ashwagandha

Recommended Dosage of tongkat ali and ashwagandha

Use the two herbs Tongkat Ali and Ashwagandha at reasonable doses to avoid harm to health

Depending on the purpose and primary function of using these two herbal supplements, different dosages are recommended.

However, on average, for each consumption, you should only use up to AshwagandhaL: 1250mg/day [9] and 250 - 600 mg/day for its stress and anxiety-reducing effects [11].

Tongkat Ali is recommended to use 50 - 200 mg/day [8], yet it is still safe to use a higher dose of up to 600 mg/day [4].

To ensure efficacy and safety in consumption, it is advised to consult with a doctor or healthcare professional to find the most accurate usage method.

The Comparison Table Between Benefits Of Tongkat Ali Vs Ashwagandha

Below is a summary comparison table of the main benefits of Tongkat Ali Vs Ashwagandha:

Benefits Tongkat Ali Ashwagandha
Enhance Healthy Testosterone Level High Efficacy Moderate Efficacy
Enhance Energy Level High Efficacy Moderate Efficacy
Libido & Sexual Function High Efficacy Moderate Efficacy
Support Weight Loss High Efficacy Moderate Efficacy
Immune System High Efficacy Moderate Efficacy
Stress And Cognitive Function Moderate Efficacy High Efficacy
Sports performance High Efficacy  High Efficacy

The comparison table of Ashwagandha and Tongkat Ali

What Is Better: Ashwagandha Vs Tongkat Ali?

Which is Ashwagandha vs Tongkat Ali better? The answer depends on your usage purpose.

Based on the comparison table above, you can visualize Ashwagandha as a perfect herb for the brain, helping you relax and fight against stress and anxiety.

At the same time, Tongkat Ali is an herb for the body, enhancing Testosterone levels, improving immune function and boosting energy levels.

To precisely determine which one to choose between Ashwagandha and Tongkat Ali, it's necessary to explore the pros and cons of each.

Tongkat Ali Pros and Cons

Tongkat Ali is good for mental health, reducing stress and anxiety

 Pros Cons
  • Improves Testosterone levels [14]
  • Enhances physical strength and energy levels [15] [16]
  • Manages stress, anxiety [4]
  • Supports erectile dysfunction recovery.
  • Improves sports performance
  • Minor gastrointestinal side effects and itching
  • Interacts with blood pressure and diabetes medications
  • Not suitable for pregnant women, breastfeeding mothers, or individuals with conditions related to breast cancer, prostate, diabetes, heart diseases, kidney diseases...

    Ashwagandha Pros and Cons

    Ashwagandha is beneficial for sleep, the immune system, and endurance in the human body.

    Pros Cons
    • Reduces anxiety, stress [12]
    • Increases Testosterone levels [2]
    • Improves sleep quality [13]
    • Supports liver function
    • Enhances cognitive function
    • Improves sports performance
    • Balances hormones
    • Side effects include indigestion, nausea, diarrhea, constipation, itching rash...
    • Reaction with diabetes, high blood pressure medicines, immunosuppressants, sedatives, or thyroid-related drugs
    • Continuous use over 3 months can lead to liver and kidney diseases, jaundice, depression, bleeding
    • Not suitable for pregnant women, breastfeeding mothers, individuals with severe ailments, or those who recently had surgery

      Can You Combine Tongkat Ali and Ashwagandha Together?

      Combining Tongkat Ali and Ashwagandha can enhance efficacy and help achieve health goals sooner.

      Currently, no studies or information indicate that combining these two herbs is a mistake or harmful.

      On the contrary, many studies on herbs that boost Testosterone levels in men include both of these supplements.

      Therefore, you can confidently use Tongkat Ali and Ashwagandha together if you follow the recommended dosages to achieve quick effects.

      However, effects can vary between individuals, so remember to consult a doctor or expert for safety and accurately meet your health needs.

      How to Combine Tongkat Ali and Ashwagandha for Maximum Effects?

      There is currently no study or user-reported instances of negative consequences when combining Tongkat Ali and Ashwagandha.

      To achieve the best results when combining Tongkat Ali and Ashwagandha, users are advised not to use this combo in doses higher than 500mg, not to use it for a long period, and ideally, combine at low doses and use continuously for a maximum of two weeks.

      Additionally, it is not recommended to combine these two herbs in the same dosage due to potential liver damage.

      Combining Ashwagandha with Tongkat ali at home may be harmful to your health.

      Thus, the ideal method to utilize Ashwagandha and Tongkat Ali is to get products that combine supplements from reliable brands and ensure you follow the manufacturer's directions.

      While it is possible to use them together, experts advise using each compound separately to conveniently monitor and determine which product is most suitable for you.

      FAQs

      What's the Main Downside of Ashwagandha?

      The main downside of Ashwagandha is that continuous use over a long period can affect the liver, causing conditions such as jaundice, liver damage, or even liver cancer. Additionally, Ashwagandha can cause various psychological side effects, including emotional disturbances and depression, particularly in individuals with fluctuating hormone levels.

      Between Tongkat Ali and Ashwagandha, Which One Helps Sleep Better?

      Tongkat Ali and Ashwagandha support and complement each other in improving sleep quality.

      Tongkat Ali helps extend sleep duration and reduce the time it takes to fall asleep by lowering body temperature.

      On the other hand, Ashwagandha soothes and regulates mood, reduces stress, and deepens sleep quality.

      However, combining these two compounds before bedtime is not recommended because they have different functions.

      Which is Better for Losing Weight, Tongkat Ali or Ashwagandha?

      Tongkat Ali performs better than Ashwagandha in promoting weight loss. This is because Tongkat Ali has thermogenic properties, stimulating metabolism and leading to faster fat burning. A study also showed that after consuming Tongkat Ali for 112 days, the Body Mass Index (BMI) of obese subjects had significantly decreased, supporting the weight loss process.

      Which is More Effective at Reducing Fatty Acids, Tongkat Ali or Ashwagandha?

      Ashwagandha acts quicker in reducing fatty acids. Free fatty acid levels significantly decrease after 72 hours of consuming Tongkat Ali and even more rapidly with Ashwagandha consumption.

      Can Ashwagandha or Tongkat Ali Lower Stress Hormones (Cortisol) Better?

      Tongkat Ali is more effective than Ashwagandha in lowering the stress hormone cortisol. In a study conducted over 30 days, Cortisol levels decreased by 16% after consuming Tongkat Ali, compared to a 13.7% decrease with Ashwagandha. However, upon more extended consumption, precisely 60 days, Ashwagandha shows better stress-reducing effects (23.7% decrease).

      What's the Best Way to Combine Tongkat Ali and Ashwagandha for The Most Benefits?

      It is recommended to use Tongkat Ali in combination with Ashwagandha continuously for two weeks, at doses below 500 mg, to achieve the best effects without affecting the liver and other mental health issues.

      Conclusion

      In summary, Tongkat Ali vs Ashwagandha are nutrient-rich herbal supplements offering numerous health benefits.

      To determine which product is best suited for you, it is essential to carefully research your needs and refer to the information provided in this article.

      Additionally, remember to seek advice and support from a healthcare professional for the most accurate answer.

      References:

      [1] Rehman, Shaheed, et al. “Review on a Traditional Herbal Medicine, Eurycoma Longifolia Jack (Tongkat Ali): Its Traditional Uses, Chemistry, Evidence-Based Pharmacology and Toxicology.” Molecules, vol. 21, no. 3, 10 Mar. 2016, p. 331, https://doi.org/10.3390/molecules21030331.
      [2] Lopresti, Adrian L., et al. “A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha (Withania Somnifera) in Aging, Overweight Males.” American Journal of Men’s Health, vol. 13, no. 2, Mar. 2019, p. 155798831983598, https://doi.org/10.1177/1557988319835985.
      [3] Talbott, Shawn M. “Chapter 63 - Human Performance and Sports Applications of Tongkat Ali (Eurycoma Longifolia).” ScienceDirect, Academic Press, 1 Jan. 2019, www.sciencedirect.com/science/article/abs/pii/B9780128139226000631.
      [4] Talbott, Shawn M, et al. “Effect of Tongkat Ali on Stress Hormones and Psychological Mood State in Moderately Stressed Subjects.” Journal of the International Society of Sports Nutrition, vol. 10, 26 May 2013, p. 28, www.ncbi.nlm.nih.gov/pmc/articles/PMC3669033/, https://doi.org/10.1186/1550-2783-10-28.
      [5] George, Annie, et al. “Immunomodulation in Middle-Aged Humans via the Ingestion of Physta® Standardized Root Water Extract of Eurycoma Longifolia
      [6] Speers, Alex B., et al. “Effects of Withania Somnifera (Ashwagandha) on Stress and the Stress-Related Neuropsychiatric Disorders Anxiety, Depression, and Insomnia.” Current Neuropharmacology, vol. 19, no. 9, 12 July 2021, https://doi.org/10.2174/1570159x19666210712151556.
      [7] Young Min Han, et al. “In VitroEvaluation of the Effects ofEurycoma LongifoliaExtract on CYP-Mediated Drug Metabolism.” Evidence-Based Complementary and Alternative Medicine, vol. 2015, 1 Jan. 2015, pp. 1–6, https://doi.org/10.1155/2015/631329. Accessed 3 Jan. 2024.
      [8] ---. “Human Performance and Sports Applications of Tongkat Ali (Eurycoma Longifolia).” Nutrition and Enhanced Sports Performance, 2013, pp. 501–505, https://doi.org/10.1016/b978-0-12-396454-0.00053-9. Accessed 27 May 2021.
      [9] Raut, Ashwinikumar A, et al. “Exploratory Study to Evaluate Tolerability, Safety, and Activity of Ashwagandha (Withania Somnifera) in Healthy Volunteers.” Journal of Ayurveda and Integrative Medicine, vol. 3, no. 3, 2012, pp. 111–4, www.ncbi.nlm.nih.gov/pubmed/23125505, https://doi.org/10.4103/0975-9476.100168.
      [11] Salve, Jaysing, et al. “Adaptogenic and Anxiolytic Effects of Ashwagandha Root Extract in Healthy Adults: A Double-Blind, Randomized, Placebo-Controlled Clinical Study.” Cureus, vol. 11, no. 12, 25 Dec. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6979308/, https://doi.org/10.7759/cureus.6466.
      [12] Lopresti, Adrian L, et al. “An Investigation into the Stress-Relieving and Pharmacological Actions of an Ashwagandha (Withania Somnifera) Extract: A Randomized, Double-Blind, Placebo-Controlled Study.” Medicine, vol. 98, no. 37, Sept. 2019, p. e17186, www.ncbi.nlm.nih.gov/pubmed/31517876, https://doi.org/10.1097/MD.0000000000017186.
      [13] Langade, Deepak, et al. “Efficacy and Safety of Ashwagandha (Withania Somnifera) Root Extract in Insomnia and Anxiety: A Double-Blind, Randomized, Placebo-Controlled Study.” Cureus, vol. 11, no. 9, 28 Sept. 2019, https://doi.org/10.7759/cureus.5797.
      [14] Leitão, Alice Erwig, et al. “A 6-Month, Double-Blind, Placebo-Controlled, Randomized Trial to Evaluate the Effect of Eurycoma Longifolia (Tongkat Ali) and Concurrent Training on Erectile Function and Testosterone Levels in Androgen Deficiency of Aging Males (ADAM).” Maturitas, vol. 145, Mar. 2021, pp. 78–85, https://doi.org/10.1016/j.maturitas.2020.12.002.
      [15] Chen, CheeKeong, et al. “Effects of Eurycoma Longifolia Jack Supplementation Combined with Resistance Training on Isokinetic Muscular Strength and Power, Anaerobic Power, and Urinary Testosterone: Epitestosterone Ratio in Young Males.” International Journal of Preventive Medicine, vol. 10, no. 1, 2019, p. 118, https://doi.org/10.4103/ijpvm.ijpvm_404_17.
      [16] ---. “Exercise Associated or Not to the Intake of Eurycoma Longifolia Improves Strength and Cardiorespiratory Fitness in Men with Androgen Deficiency.” Complementary Therapies in Clinical Practice, vol. 42, Feb. 2021, p. 101301, https://doi.org/10.1016/j.ctcp.2020.101301. Accessed 6 Feb. 2023.
      [18] Lim, P J, et al. “Effect of Eurycoma Longifolia Jack Extract on Lipolysis in Collegiate Athletes: Pilot Study.” IFMBE Proceedings, 1 Jan. 2017, pp. 97–100, https://doi.org/10.1007/978-981-10-3737-5_20.
      This article synthesizes information from studies conducted by experts and researchers worldwide. The studies from the researchers below have contributed significantly to the article's content, aiming to provide reliable information to readers.
      Shaheed Ur Rehman
      Expert Shawn Talbott Nutrition Expert Shawn Talbott
      Alice Erwig Leitão
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      Author

      Ralph S. Albert, with over 10 years of expertise in nutrition and research, now heads the Research division at Vinatura Supplements. His dedication and extensive knowledge ensure top-quality articles on nutrition and health, collaborating with a skilled team. He has successfully completed The VINATURA Expertise Research Training Program, underscoring his commitment to Vinatura's mission. Ralph has also published numerous articles and conducted valuable research in the field, making him a trusted resource for individuals on their wellness journey.

      About me!

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