Tongkat Ali vs Ashwagandha for Testosterone: Small Bumps, Small Trials, and No Head-to-Head

Both herbs show up in every testosterone-booster stack. Each has small trials reporting modest rises in testosterone, ashwagandha has more of them, and neither has been tested against the other. How you feel did not always follow the lab number.

By Kymata Health Editorial Published Last checked

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Momentous Tongkat Ali, 60 capsules

from Momentous

Label: 2 capsules: 400 mg tongkat ali (Eurycoma longifolia).

Best for regular use: $14.99 on subscription vs $19.99 one-time (checked Oct 15, 2026).

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Key takeaways

From 12 sources
  • A 2026 meta-analysis of 23 placebo-controlled ashwagandha trials with 1,706 participants found testosterone in men rose by about 57 ng/dL on average, with no rise in women1.
  • For tongkat ali, a 2022 meta-analysis of 5 randomized trials found higher total testosterone, and a 2-week trial of 600 mg/day in 32 young men raised total and free testosterone23.
  • A 2024 review of 52 studies of testosterone boosters rated both herbs only 'possibly effective' for healthy men4.
  • Lab rises did not always come with feeling different: in men aged 40 to 70, ashwagandha raised testosterone 14.7% more than placebo, but fatigue, vigor and sexual well-being did not differ5.
  • Tongkat ali lowered the absorption of the heart drug propranolol by 29%, and FDA warns that many sexual-enhancement products hide undeclared drugs67.

Researched and written by Kymata Health Editorial; sources cited inline. Drawn from the studies cited below. Educational only, not medical advice.

What this article covers

2 evidence profiles

The evidence, graded

Pulled from the trial tables in our evidence profiles. Grades follow our evidence-grading policy.

Graded findings

4 rows
  1. Grade DTotal and free testosteroneImproved Total testosterone, free testosterone and estradiol rose more than with placebo; luteinising hormone, FSH and SHBG did not change.Tongkat ali · RCT · n=32 · 2021 · PMID 33559971
  2. Grade CSexual-function questionnaire scores (IIEF-5)No effect No significant overall difference from placebo in IIEF-5 change at 12 weeks (heterogeneity 89.5%); a subgroup with lower baseline scores improved by 2.15 points.Tongkat ali · Meta-analysis · n=139 · 2015 · PMID 26365449
  3. Grade CMuscle strength and size with resistance trainingImproved Greater gains than placebo in 1-RM bench press (SMD 0.60; 95% CI 0.20 to 1.01), lower-body 1-RM (0.52; 0.19 to 0.86) and chest circumference (0.86; 0.41 to 1.31), but not body fat (-0.32; -0.72 to 0.08). Both strength results lost significance under a stricter (HKSJ) adjustment; certainty low.Ashwagandha · Meta-analysis · n=161 · 2026 · PMID 42738987
  4. Grade CFatigue and vigor in older menNo effect Fatigue, vigor and sexual well-being improved over time in both conditions with no significant difference from placebo. DHEA-S rose 18% and testosterone 14.7% more than with placebo.Ashwagandha · Crossover RCT · n=57 · 2019 · PMID 30854916

Tongkat ali: fewer trials, mostly small

In a placebo-controlled trial, 32 healthy men averaging 24 years old took 600 mg a day of tongkat ali or placebo for 2 weeks3. Total testosterone, free testosterone and estradiol rose more than with placebo, while the pituitary hormones LH and FSH did not change3.

A 2022 meta-analysis found 9 eligible studies and pooled 5 randomized trials, reporting a significant rise in total testosterone, including in men with low testosterone2. In 63 moderately stressed men and women given a root extract or placebo for 4 weeks, the authors reported 16% lower salivary cortisol and 37% higher salivary testosterone in the tongkat ali group8. On sexual function, pooled questionnaire scores from 2 trials in 139 men did not differ from placebo at 12 weeks9.

Ashwagandha: more trials, a modest average rise

The 2026 meta-analysis pooled hormone data from 23 randomized, placebo-controlled trials and found testosterone in men rose by about 57 ng/dL, with no change in women1. The authors flag high heterogeneity and limited data on some outcomes1.

In the most-cited single trial, 57 young men new to weight training took 300 mg of root extract twice a day for 8 weeks10. Testosterone rose 96.2 ng/dL versus 18.0 ng/dL with placebo, alongside bigger strength gains10. In 60 stressed adults, 240 mg a day for 60 days raised testosterone in men over time, but not significantly more than placebo11.

A higher number is not the same as feeling better

In a 16-week crossover trial, overweight men aged 40 to 70 with mild fatigue took an ashwagandha extract or placebo for 8 weeks each5. Testosterone rose 14.7% more and DHEA-S 18% more than with placebo, yet fatigue, vigor and sexual well-being improved by a similar amount on both5.

For tongkat ali, the 2-week trial in young men measured hormones only, not symptoms3. A review of 52 studies of popular testosterone boosters found most fail to raise total testosterone and rated both herbs only 'possibly effective' for healthy men4.

Safety before you choose

Tongkat ali taken with propranolol cut the drug's bioavailability by 29% and its peak level by 42% in 14 healthy young men6. FDA warns that many products sold for sexual enhancement, male energy or stamina contain hidden drug ingredients7.

NIH's Office of Dietary Supplements says ashwagandha appears well tolerated for up to about 3 months and lists possible interactions with thyroid, diabetes, blood pressure, immunosuppressant and sedative medicines12. Because it may raise testosterone, ODS notes that some experts consider it potentially unsafe for men with hormone-sensitive prostate cancer12.

Which one fits you

No trial has compared tongkat ali and ashwagandha directly, so this weighs separate, small bodies of evidence12. A rough guide:

  • Want the herb with more placebo-controlled hormone data: ashwagandha, with an average rise of about 57 ng/dL in men1.
  • Train with weights and want strength data too: ashwagandha has the 8-week training trial; tongkat ali's young-men trial lasted 2 weeks310.
  • Take propranolol or other heart medicines: ask your prescriber before tongkat ali6.
  • Have a thyroid condition or hormone-sensitive prostate cancer: ask your clinician before ashwagandha12.
  • Have symptoms of low testosterone: ask a clinician about a blood test before trying a booster; see our blood testing guide.

Quick answers

Common questions

3 answers
Can I take tongkat ali and ashwagandha together?

Many stacks combine them, but no trial has tested the pair21. Each has its own interaction cautions, so check with your pharmacist if you take prescription medicine612.

How long do these take to change testosterone?

Trials measured changes after 2 weeks for tongkat ali and after 8 weeks for ashwagandha, so neither shows how quickly levels move310.

Do these herbs raise testosterone in women?

In the 2026 ashwagandha meta-analysis, testosterone rose in men but not in women1. The tongkat ali hormone trials cited here mostly enrolled men23.

Keep reading

Full evidence profiles

Every graded study, studied doses, interactions and safety

Related articles

4 articles

Tools

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Where to buy Tongkat ali

Products from brands we partner with that contain Tongkat ali. Check the amount per serving against the doses studied, and the label for other ingredients.

Tongkat ali products from partner brands

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  • Quick pickMomentousMomentous Tongkat Ali, 60 capsulesWe use this brand at home. What we use
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    2 capsules: 400 mg tongkat ali (Eurycoma longifolia); 30 servings

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References

12 sources. Numbers in the text link here.

Sources cited in this article

12 sources
  1. 1Hormonal Modulation with Withania somnifera: Systematic Review and Meta-Analysis of Randomized-controlled TrialsPlanta Med, 2026 · PMID 41740946
  2. 2Eurycoma longifolia (Jack) Improves Serum Total Testosterone in Men: A Systematic Review and Meta-Analysis of Clinical TrialsMedicina (Kaunas), 2022 · PMID 36013514
  3. 3The effect of Eurycoma Longifolia on the regulation of reproductive hormones in young malesAndrologia, 2021 · PMID 33559971
  4. 4Do "testosterone boosters" really increase serum total testosterone? A systematic reviewInt J Impot Res, 2024 · PMID 37697053
  5. 5A Randomized, Double-Blind, Placebo-Controlled, Crossover Study Examining the Hormonal and Vitality Effects of Ashwagandha (Withania somnifera) in Aging, Overweight MalesAm J Mens Health, 2019 · PMID 30854916
  6. 6Modification of propranolol's bioavailability by Eurycoma longifolia water-based extractJ Clin Pharm Ther, 2010 · PMID 21054461
  7. 7Sexual Enhancement and Energy Product Notifications (content current as of 09/25/2026)U.S. Food and Drug Administration, 2026
  8. 8Effect of Tongkat Ali on stress hormones and psychological mood state in moderately stressed subjectsJ Int Soc Sports Nutr, 2013 · PMID 23705671
  9. 9Efficacy of Tongkat Ali (Eurycoma longifolia) on erectile function improvement: systematic review and meta-analysis of randomized controlled trialsComplement Ther Med, 2015 · PMID 26365449
  10. 10Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trialJ Int Soc Sports Nutr, 2015 · PMID 26609282
  11. 11An investigation into the stress-relieving and pharmacological actions of an ashwagandha (Withania somnifera) extract: A randomized, double-blind, placebo-controlled studyMedicine (Baltimore), 2019 · PMID 31517876
  12. 12Ashwagandha: Is it helpful for stress, anxiety, or sleep? Fact Sheet for Health ProfessionalsNIH Office of Dietary Supplements, 2025

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