Tongkat Ali (Eurycoma longifolia Jack), a medicinal plant native to Southeast Asia, has been traditionally used for various therapeutic purposes, including antimalarial, aphrodisiac, anti-diabetic, antimicrobial, and anti-pyretic effects. In recent years, it has gained attention as a potential weight loss supplement. This article explores the evidence surrounding Tongkat Ali's benefits for weight loss, considering both traditional uses and scientific research.
What is Tongkat Ali?
Eurycoma longifolia Jack, commonly known as “Tongkat Ali”, is an herbal medicinal plant from Southeast Asia. It is indigenous to Malaysia, Indonesia, and Vietnam, with some species also growing in regions of Cambodia, Myanmar, and Thailand. Other common names for E. longifolia are Long Jack, Malaysian ginseng, and Ali’s Umbrella. People tend to use the roots, bark, and fruits of the flowering plant to make remedies.
Traditional Uses of Tongkat Ali
A 2023 article notes that people have traditionally used E. longifolia because it might have antimalarial, antibacterial, antidiabetic, and antipyretic properties. There are claims that it may also help with relieving stress and tension, enhancing physical performance, restoring energy, treating impotence and decreased virility in males, and treating postpartum depression and fatigue in females after childbirth.
Potential Weight Loss Mechanisms
Tongkat Ali is linked to direct and indirect effects of weight loss through various mechanisms of action such as increased metabolic rate that helps faster fat burn and calories. The effectiveness of Tongkat Ali on fat or weight loss may be elevated when paired with testosterone-enhancing exercises such as sprinting, or interval running activities.
Several potential mechanisms have been proposed to explain how Tongkat Ali might contribute to weight loss:
Read also: Weight Loss Guide Andalusia, AL
Boosting Metabolism
Tongkat Ali boosts metabolism to aid weight loss and prevents a decrease in metabolic rate through efficient conversion of energy from your food intake. Not only that, Tongkat Ali helps maintains your weight by preventing metabolic adaptation as you are going through your weight loss goals. Without supplementation, your metabolic rate often decreases as your body fights to conserve energy. A 112-day randomized placebo-controlled study on 96 obese adults published in Phytotherapy Research showed that consuming 400mg of Tongkat Ali daily with bergamot orange led to a significant reduction of Body Mass Index (BMI). This study suggests that Tongkat Ali supplementation may help obesity.
Studies have shown that Tongkat Ali stimulates thermogenesis by promoting the activity of brown adipose tissue (BAT), a type of fat that generates heat when activated.
Increasing Muscle Mass
As muscle tissue is more metabolically active than fat tissue, an increase in muscle mass translates to a higher metabolic rate, which in turn aids in burning calories more efficiently. Furthermore, testosterone can influence appetite regulation, energy levels, and motivation, all factors that can impact weight loss efforts. In fact, a study showed, during a 5-week clinical trial with 14 men participating in a strength training program, that those who took just 100 mg of Tongkat Ali extract per day experienced significantly greater increases in lean body mass than those taking a placebo.
Reducing Stress Eating
Tongkat Ali may help with weight loss by reducing stress eating, a common response to elevated stress levels. A study showed those taking Tongkat Ali supplements saw significant reduction in cortisol levels (i.e stress hormones) compared to the placebo group.
Regulating Blood Sugar Levels
Tongkat Ali may aid weight loss by regulating blood sugar levels. Maintaining healthy blood sugar levels is essential for weight management, as elevated blood sugar can lead to insulin resistance, increased fat storage, and weight gain. When blood sugar (or glucose) is high, your pancreas is triggered to produce more insulin to move that sugar out of your blood and into your cells.
Read also: Beef jerky: A high-protein option for shedding pounds?
Promoting Cardiovascular Health
Tongkat Ali benefits cardiovascular health, which helps your weight loss effort as cardiovascular health and obesity are closely linked. When using Tongkat Ali, take advantage of cardiovascular exercises such as running or cycling to burn more calories, burn more fat, lowers LDL cholesterols and promote weight loss.
Scientific Evidence for Weight Loss
While the purported mechanisms of Tongkat Ali suggest potential benefits for weight loss, the scientific evidence is mixed.
Studies on Body Composition
One investigation found that Tongkat Ali supplementation did not affect body composition (i.e., body mass, lean body mass, fat mass, percent body fat, and total body water) in exercise-trained males and females. This study also showed that Tongkat Ali supplementation did not affect free testosterone or cortisol.
However, in a pilot study based on a highly-trained male athlete who consumed Tongkat Ali for 3 weeks at 600mg daily, data from Boditrax score showed a significant reduction in fat percentage (from 17.7% to 16.4%) and fat mass (from 13.8 kg to 12.7 kg) which indicate enhanced body composition.
Studies on Obese Adults
A 112-day randomized placebo-controlled study on 96 obese adults published in Phytotherapy Research showed that consuming 400mg of Tongkat Ali daily with bergamot orange led to a significant reduction of Body Mass Index (BMI). This study suggests that Tongkat Ali supplementation may help obesity.
Read also: Inspiring Health Transformation
Studies on Athletes
A placebo-controlled study in 2017 showed a significant reduction of Free Fatty Acids (FFA) in young athletes consuming Tongkat Ali after 3 days of treadmill exercises at 65% VO₂ max. Tongkat Ali supplementation with aerobic exercises showed significant increases in glycerol levels that may aid weight loss and metabolic effects.
Other Potential Benefits of Tongkat Ali
Beyond weight loss, Tongkat Ali has been investigated for other potential health benefits:
Male Fertility and Sexual Performance
Some research indicates that E. longifolia may enhance male fertility and sexual performance. According to an older 2016 review, animal and human studies suggest that the beneficial effects may include increased semen volumes, sperm count, sperm viability, and sperm motility, increased production of testosterone, and enhanced erectile function and sexual performance. A 2022 systematic review and meta-analysis of clinical trials suggests that using E. longifolia supplementation may be able to enhance testosterone production, particularly in those with hypogonadism.
Ergogenic Aid
E. longifolia may act as an ergogenic aid because it decreases stress and increases testosterone levels, according to one 2016 review. The researchers concluded that, with high dosages and long-term supplementation, E. longifolia might have some benefits for endurance performance.
Bone Health
A 2018 review examined the evidence of the effects of E. longifolia on osteoporosis in rats. It concluded that E. longifolia seemed less effective than other traditional Malaysian herbs. However, there could still be potential for its use in preventing bone loss, according to the review.
Stress Reduction
The current study found that daily supplementation with tongkat ali root extract (200 mg/day) improves stress hormone profile (lower cortisol; higher testosterone) and certain mood state parameters (lower tension, anger, and confusion).
Safety and Precautions
According to the 2023 overview, researchers only began paying more attention to the safety of E. longifolia in the late 1990s. Previous research on animals showed that in higher concentrations, it may be toxic. A 2016 review on the safety and toxicity of E. longifolia reported that it does not seem to have detrimental effects on sperm in test tubes when the scientists used it in therapeutic doses. The same review concluded that scientists consider E. longifolia safe as long as people do not take it in high doses. The authors recommend taking 200 to 400 milligrams (mg) daily with caution, especially if the person is an older adult.
Experts recommend that people who have hormonal cancers be cautious of taking E. longifolia, as it may increase testosterone levels. People taking medications to lower their blood glucose may wish to speak with their doctor before taking E. longifolia, as it may increase the effects of these medications. According to the review, some sources advise people with certain conditions to avoid E. longifolia. These conditions include cancer, such as prostate cancer, heart disease, and kidney disease. People with weakened immune systems should also be cautious.
It is not recommended to use Tongkat Ali with other weight loss pills such as bupropion/naltrexone (Contrave), Saxenda, Xenical, Adipex, Ionamin and Qsymia.
Pregnant and breastfeeding woman, and children below 18 years of age should not be taking Tongkat Ali.
Dosage and Usage
Daily dosage of 200mg - 400mg daily with weekly ON / OFF cycle. Take 200mg 1 hour before workout, and 200mg 2 hour after workout, or before sleep.
Take Tongkat Ali coffee as a pre-workout to get the best results, or use Tongkat Ali with orange citrus to accelerate fat burn.
Perform 30 minutes cardio exercises (eg: running, cycling, swimming.
Clinically tested Tongkat Ali supplements with standardized hot water extract works better for weight loss.