Tongkat Ali vs Ashwagandha: Key Differences and Benefits
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Tongkat ali is an herb that has been shown to help support hormone metabolism and is popular with people looking to improve their libido and athletic performance. Ashwagandha is an adaptogen that can be used to help promote healthy levels of focus, alertness, and cortisol.
While tongkat ali can help with improving hormone activity, particularly among men, ashwagandha can help support cognitive function. But there’s a lot more that most people should be aware of when it comes to the differences between these two supplements.
Let’s explore the nuances between tongkat ali and ashwagandha—particularly their effects on hormone metabolism and cognitive performance— to help you choose the supplement that matches your desired outcome.
Tongkat Ali Overview
A common name for Longjack (Eurycoma longifolia), tongkat ali is an herb that has been shown to help support hormone metabolism. It has traditionally been used in Southeast Asia for its potential benefits in supporting healthy libido and body composition.
It may help improve hormone activity and athletic performance, as it contains high levels of naturally occurring testosterone precursors. This is why you’ll often see it touted as one of the most effective natural testosterone boosters available.
This study, published in The Journal of the International Society of Sports Nutrition, concluded that “daily supplementation with tongkat ali root extract improves the stress hormone profile and certain mood state parameters.” It suggests that regular supplementation with tongkat ali can help to shield the body from the detrimental effects of chronic stress, which may include general day-to-day stress, as well as the stress of dieting, sleep deprivation, and exercise.
This systematic review and meta-analysis supports the use of tongkat ali for enhancing testosterone production. A total of nine studies were included in the systematic review, which found “a significant improvement in total testosterone levels after E. longifolia [tongkat ali] treatment was mostly reported in both healthy volunteers and hypogonadal men.”
Ashwagandha Overview
Ashwagandha is an evergreen shrub grown in India that can be used to help promote healthy levels of focus, alertness, and cortisol. It can help support the body’s ability to withstand physical and emotional stress, promote a state of alertness and focus, as well as help to promote relaxation without being sedative.
It works by regulating the body's stress response, primarily through its effect on the hypothalamic-pituitary-adrenal (HPA) axis and its ability to balance cortisol levels. It functions as a nootropic and contains high withanolide content, which are the bioactive flavanol compounds that boost cognitive function and promote healthy stress levels.
Some studies have found that ashwagandha may reduce perceived stress and anxiety and improve the quality and duration of sleep. For example, this study found that ashwagandha’s greatest therapeutic efficacy is the alleviation of stress and anxiety symptoms.
Other research has concluded that it offers “modest benefits in certain neuropsychiatric conditions,” listing anxiety, OCD, ADHD, and substance use disorder among the conditions.
Tongkat Ali vs Ashwagandha: The Key Differences
At A Glance
| Tongkat Ali | Ashwagandha | |
|---|---|---|
| Key Benefit | Boosts testosterone levels | Supports cognitive function and relaxation |
| Source | Eurycoma longifolia plant | Withania somnifera plant |
| Recommended Dosage | 200-400mg daily | 250-500mg daily |
| Onset Time | 2-4 weeks | 4 weeks |
| Cycle | N/A | Up to 3 months |
| Side Effects | Insomnia, irritability, restlessness | Mild stomach upset, nausea |
| Best For | Libido and vitality | Cognitive function and stress |
Key Benefits
The primary benefit of tongkat ali lies in its ability to boost testosterone levels , which can lead to multiple effects such as enhanced libido and sexual health, improved athletic performance and muscle mass, and stress reduction.
The key benefit of ashwagandha is its ability to reduce stress and anxiety by lowering cortisol levels. As an adaptogen, it helps the body manage both physical and mental stress, promoting a sense of calm and well-being. Its stress-relieving effects make it a popular choice for anyone looking to enhance mental health and resilience to life's pressures.
Source
Tongkat ali is sourced from the Eurycoma longifolia plant, while ashwagandha is sourced from the Withania somnifera plant.
Recommended Dosage
The recommended dosage of tongkat ali is 200-400mg daily. The recommended daily dose of ashwagandha is 250-500mg daily.
Onset Time
It’s estimated that you’ll notice benefits with tongkat ali within two to four weeks. With ashwagandha, onset time is 30 days.
Cycle
There’s no need to cycle tongkat ali (as long as you’re taking the recommended dosage). With ashwagandha, a common approach is to use it for six to 12 weeks and then take a one to two-week break before resuming.
Side Effects
Tongkat ali is typically safe for most people when taken as recommended, however, the most common side effects include headache, nausea and vomiting, dizziness, and increased heart rate.
Ashwagandha is generally well-tolerated by most people. Mild side effects can include gastrointestinal upset, drowsiness, or allergic reactions.
Best For
Tongkat ali is most commonly used for libido and vitality, while ashwagandha is best for stress relief and cognitive function.
How Tongkat Ali and Ashwagandha Are Similar
Tongkat ali and ashwagandha are similar in several ways, particularly in their use as adaptogens and their role in promoting health and wellness:
1. Adaptogenic Properties
Both are classified as adaptogens, meaning they help the body adapt to stress, regulate hormones, and promote homeostasis.
2. Energy and Stamina
Tongkat ali is known for its ability to improve physical energy, endurance, and muscle strength, often used by athletes.
Ashwagandha enhances stamina, reduces fatigue, and can help boost energy levels, especially during periods of stress.
3. Hormonal Balance and Libido
Tongkat ali is commonly associated with increasing testosterone levels, improving male fertility, and enhancing libido.
Ashwagandha also supports hormonal balance.
4. Stress Reduction and Mental Health
Ashwagandha has well-documented effects on reducing cortisol levels, alleviating anxiety, and improving sleep quality.
Tongkat ali, though less emphasized in this area, also shows potential in reducing stress markers and improving mood by balancing cortisol levels.
5. Immune System Support
Both herbs are believed to have immune-boosting properties. Ashwagandha strengthens the immune response, while tongkat ali has antioxidant properties that may help in cellular health.
Tongkat ali and ashwagandha are both natural remedies that help the body manage stress, enhance physical performance, and improve hormonal balance. However, tongkat ali is more focused on physical endurance and testosterone enhancement, while ashwagandha is preferred for stress relief and mental well-being.
How Safe Are These Supplements?
Tongkat ali is generally safe for most people when taken within recommended dosages (200-400 mg daily). However, it can cause some side effects, especially if consumed in high amounts. The most common side effects include:
Headache
Nausea and vomiting
Dizziness
Increased heart rate
Insomnia – taking it late in the day may interfere with sleep
Rarely, it can trigger itching or an upset stomach. Additionally, long-term high doses have shown potential liver toxicity in animal studies, although this hasn't been confirmed in humans.
People with pre-existing conditions such as heart disease, liver or kidney problems, or certain cancers are advised to avoid tongkat ali. There are also risks of interaction with medications, especially those affecting blood sugar levels or hormone treatments. It is not recommended for pregnant or breastfeeding women due to insufficient data.
As with any supplement, it’s best to consult with a healthcare provider before adding tongkat ali to your routine.
While generally well-tolerated by most people, ashwagandha can still cause some side effects. Commonly reported issues include:
Gastrointestinal discomfort such as nausea, diarrhea, constipation, and stomach upset.
Drowsiness: It has sedative properties, which may make some people feel excessively sleepy, especially if combined with other sedatives.
Thyroid effects: Ashwagandha may influence thyroid function by increasing the conversion of T4 to T3, potentially leading to hyperthyroidism if taken inappropriately.
Allergic reactions: In rare cases, people may experience skin rash, nasal congestion, or other allergy-like symptoms.
Additionally, pregnant and breastfeeding women should avoid ashwagandha due to limited safety data and potential risks. Rarely, liver damage has been reported, particularly with high doses or long-term use.
As with any supplement, it’s recommended to consult with a healthcare provider, particularly if you have thyroid conditions, are on medications (like sedatives or blood pressure drugs), or have autoimmune issues.
Which Should You Take: Tongkat Ali or Ashwagandha?
If you're aiming to boost testosterone and improve libido, vitality, and athletic performance, tongkat ali is an excellent option. For those looking to relieve stress and anxiety, ashwagandha could be the most effective supplement to try.
If you’re looking for a high-quality tongkat ali or ashwagandha supplement to try, check out Momentous.
Momentous Tongkat Ali is sourced from Indonesia and contains 100% root powder in its most natural form. It’s also Informed Sport certified.
Momentous Ashwagandha contains NooGandha®, which is produced through a novel manufacturing process that identifies and selects only compounds with elevated nootropic bioactivity and bioavailability to promote cognitive performance and minimize stress while reducing compounds that are overly sedating.
NooGandha® contains higher levels (3.5-4%) of withanolides, the bioactive compound responsible for the plant's benefits, than other products on the market. Every batch is NSF-certified, and our Ashwagandha is one of the only ashwagandha products on the market to hold this certification.
What customers are saying about Momentous Ashwagandha
I have definitely noticed improved mood/calmness during the day after starting to use this Ashwagandha supplement once daily.
-Chris D.
For me, I noticed effects within a day or two, and it has been very good at relieving stress, maintaining focus, and helping with sleep. I also had pretty intense dreams for the first few weeks. I guess it’s not for everyone, but my own experience has been pretty awesome.
-Gregg S.
What customers are saying about Momentous Tongkat Ali
Great supplement for older men that need a natural testosterone boost
- J.C. M.
Amazing stuff! Felt like a new man…
Christopher P.
Frequently Asked Questions
Can you take tongkat ali and ashwagandha together?
Tongkat ali and ashwagandha can be taken together, and the combination may offer complementary benefits. Both herbs have adaptogenic properties, meaning they help the body manage stress and enhance overall well-being. While no major interactions have been reported between the two herbs, it’s essential to use them at recommended doses to avoid side effects, such as insomnia or digestive issues. As always, consulting a healthcare professional is recommended, especially if you are on medication or have underlying health conditions.
Can tongkat ali and/or ashwagandha help you build muscle?
Tongkat ali is better known for its muscle-building capabilities. It has been shown to increase testosterone levels, which plays a key role in muscle growth, strength, and performance. Higher testosterone levels enhance protein synthesis, improve endurance, and reduce body fat. Ashwagandha helps reduce cortisol, a stress hormone that can hinder muscle growth by promoting muscle breakdown. Lower cortisol levels can improve recovery and prevent overtraining-related muscle loss.
Can either of these supplements be taken by women?
Both tongkat ali and ashwagandha can be taken by women, and they offer several potential health benefits.
Ashwagandha helps lower cortisol levels, which can reduce stress and anxiety—a benefit for both men and women. It may help regulate hormones, improving symptoms of conditions like polycystic ovary syndrome (PCOS) and menstrual irregularities. Many women report better sleep quality and increased energy when taking ashwagandha, which can also aid in managing perimenopausal or menopausal symptoms.
Tongkat ali can enhance libido in women by supporting hormone balance and reducing stress, which can impact sexual health and well-being. While known for boosting testosterone, tongkat ali’s effect on energy and muscle mass may also benefit women, especially those focused on fitness and endurance.
Both herbs should be avoided during pregnancy and breastfeeding due to limited safety data and potential hormonal effects.
Emma-Kate Lidbury
Emma-Kate Lidbury is a freelance writer and editor with 20 years of experience working in the health and fitness world.
