Andrew Huberman's Take on Tongkat Ali: Optimizing Testosterone Naturally
Tongkat Ali has emerged as a popular supplement for hormonal health, particularly for those seeking to optimize testosterone levels.
This post combines expert insights on dosage, effectiveness, and physiological mechanisms to help you make informed decisions about incorporating this supplement into your regimen.
How Tongkat Ali Works
Tongkat Ali functions as a coenzyme or cofactor that enhances multiple key steps in testosterone synthesis. It works alongside insulin and IGF1, which serve as natural upregulators in this process. This relationship creates an interesting interaction with diet—Tongkat Ali may be especially effective when following lower-carb diets or during caloric deficits when your body naturally produces less growth hormone, insulin, and IGF1.
Optimal Dosage Recommendations
Dosage recommendations for Tongkat Ali typically range from 200mg to 1,200mg daily, with most experts suggesting to start with 200-400mg daily to find your minimal effective dose.
It's best to scale according to body size and response, and take early in the day, as it may have mild stimulant effects. If no effects are noticed after four weeks at 400mg, try increasing to 600mg, but don't exceed recommended maximum doses if you're not experiencing benefits.
Standardization between products varies significantly. The uricomanone content—the plant compound believed responsible for most of Tongkat's effects—differs between supplements. Products with higher standardized uricomanone content may produce stronger effects at lower doses.
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Understanding Floor and Ceiling Effects
Scientific literature indicates that individuals experiencing the most dramatic results from Tongkat Ali typically have deficiencies in the targeted area. This principle involves what are called floor and ceiling effects:
A ceiling effect occurs when someone already has high testosterone and free testosterone levels—they might not see further increases from supplementation.
Conversely, individuals with low or mid-range testosterone levels stand to experience much greater increases.
For example, hypogonadal individuals (those producing very low levels of testosterone) often report the most significant benefits. One anecdotal case described a person with very low baseline testosterone who experienced a dramatic increase—nearly tripling his levels after taking Tongkat Ali in combination with Fadogia.
Measuring Effectiveness
While subjective experience matters, blood work provides the most objective measurement of effectiveness. Unlike some supplements that show immediate effects, Tongkat Ali often requires time to demonstrate meaningful changes.
It's recommended to wait 8-12 weeks after starting supplementation before getting blood work. When reviewing results, focus on changes in total testosterone, free testosterone, and luteinizing hormone. For those with high sex hormone-binding globulin (SHBG), Tongkat may help decrease these levels. Even with normal SHBG levels, Tongkat can still increase both total and free testosterone.
Long-Term Use and Cycling
Unlike some testosterone-boosting supplements, Tongkat Ali apparently doesn't require cycling according to experts. This means you don't need to take scheduled breaks from it. However, its effects often build over time rather than providing immediate results.
Interestingly, Tongkat Ali seems to have cumulative effects on libido, suggesting it might affect neural pathways in addition to hormone pathways.
Broader Hormonal Effects
While Tongkat Ali doesn't directly impact thyroid hormone or growth hormone pathways, any alteration to free androgen or estrogen levels can indirectly affect thyroid hormone binding proteins. This creates cascading effects throughout the hormonal system.
For example, someone starting testosterone optimization therapy might experience decreased thyroxine binding globulin. This can lead to increased free thyroid hormones, potentially causing symptoms like tachycardia or feeling overly stimulated.
The interconnectedness of these hormonal systems highlights why careful optimization rather than maximum supplementation is the wiser approach for long-term hormonal health.
Testosterone and Diet
Huberman emphasizes that adequate food intake, particularly fats, is essential for testosterone production. The low-fat diet trend of the mid-90s was essentially "nutritional castration," as Huberman puts it, devastating to the reproductive system.
Saturated fats, despite controversy, are vital for hormone production. Huberman mentions he consumes grass-fed butter in moderation, along with red meat from quality sources and eggs. He notes that eliminating saturated fat completely will invariably cause testosterone levels to drop, regardless of what critics might say.
Beyond sufficient calories, fats, and amino acids, supplementation can help optimize testosterone levels. While zinc and magnesium play indirect roles in hormone pathways, Huberman highlights two compounds that have made significant differences in his experience: Tongkat Ali (Indonesian ginseng) and Fadogia agrestis.
Tongkat Ali, taken at 400mg daily in the morning, reduces sex hormone binding globulin (SHBG), which binds testosterone molecules. While some demonize SHBG because "free T is what counts," Huberman explains that some SHBG is beneficial as it provides time-released testosterone. Lowering it moderately with Tongkat Ali can increase free testosterone availability.
Fadogia agrestis, at 600mg daily, works differently by increasing luteinizing hormone, which signals the testes to produce more testosterone. Huberman notes that many users experience a tangible increase in testicular size. However, he cautions about potential toxicity concerns from rat studies and emphasizes the importance of blood work monitoring, particularly liver enzymes.
These supplements won't transform someone into a steroid-enhanced bodybuilder from Instagram, but they can increase willingness to exert effort and, in some cases, boost libido. Results vary considerably—some people experience modest increases of 50-200 points in testosterone levels, while others might see jumps of 400-500 points, particularly if starting from low levels.
Huberman stresses the importance of quality sourcing in supplements, mentioning Solaray for Tongkat Ali and Barlow's Herbal Elixirs for Fadogia as reliable brands. He explicitly states he has no financial relationship with these companies. He also cautions against dosages higher than what he recommends, noting that some companies suggest taking more than necessary.
Bell interjects to mention he plans to test these supplements himself, getting blood work done before and after to measure the effects.
He reveals his own testosterone levels—free testosterone at 16.5 and total testosterone at approximately 640—which Huberman describes as "modest" despite Bell's impressive physique.
This reveals an important point: physical appearance doesn't always correlate with testosterone levels. Huberman suggests that Bell likely has optimal hormone ratios rather than extremely high testosterone. He emphasizes that balance is key—even estrogen plays vital roles in male health, affecting libido, joint health, and connective tissue.
Both men advocate for medical supervision and proper testing when exploring hormone optimization. Huberman particularly praises Dr. Kyle Gillette and Merrick Health for their balanced, rational approach to hormone health for both men and women across various issues and life stages.
Tongkat Ali and Sex Hormones
One substance that consistently demonstrates negative effects on sex steroid hormones is opioids. These drugs dramatically reduce testosterone levels in men and estrogen in women by disrupting receptors on gonadotropin-releasing hormone neurons in the hypothalamus that communicate with the pituitary.
People who take large amounts of opioids or even low doses for extended periods often develop various endocrine syndromes – including gynecomastia (male breast development) in males and ovarian disruptions in females. The consequences can be quite severe.
Tongkat Ali (Eurycoma longifolia Jack) stands out with several supporting studies available on examine.com or PubMed. Research suggests it provides pro-fertility and free testosterone benefits with subtle aphrodisiac effects. It also appears to act as a mild anti-estrogen.
People typically take Tongkat Ali at doses ranging from 400 to 800 milligrams daily. The research indicates it helps liberate bound testosterone, making more free testosterone available in the body. Some users report side effects such as excessive alertness and insomnia if taken too late in the day.
Caution is essential when modulating hormones. There's a reason why breast, testicular, and prostate cancers are common – tissues that undergo rapid cell reproduction are particularly vulnerable to cancer development.
Many of these cancers are hormone-sensitive, which is why androgen-blocking drugs are often used to treat prostate issues. Simply thinking "more is better" regarding testosterone or estrogen can be dangerous. Any tissue that regularly replaces itself is prone to cancers, and these tissues can use androgens and estrogens to fuel tumor growth.
When considering supplementation effects, it's important to maintain realistic expectations. While some individuals may experience notable benefits, these effects are almost always more subtle than what would result from direct hormone injections.
Being honest and upfront about these limitations is crucial when evaluating supplementation options for hormonal optimization.
Wrapping Up
Tongkat Ali offers potential benefits for testosterone optimization and libido enhancement, particularly for those with suboptimal baseline levels.
As with any supplement affecting hormonal pathways, individual responses vary significantly based on your unique physiology.
Starting with lower doses, monitoring effects through both subjective experience and objective blood work, and understanding your specific hormonal needs will help you determine if Tongkat Ali is right for your health regimen.
FAQs About Tongkat Ali
What brand of tongkat ali does Huberman use?
Dr. Andrew Huberman has mentioned using Tongkat Ali from Solaray. In his discussions about testosterone optimization, he specifically noted this brand as a reliable source for Tongkat Ali supplementation, stating that he has no financial relationship with the company.
What brand of tongkat ali does Peter Attia use?
Dr. Peter Attia has mentioned using Tongkat Ali from Pure Encapsulations in various podcasts and publications. Like Huberman, Attia emphasizes the importance of quality sourcing when selecting supplements that affect hormonal pathways.
What's the proper dosage for tongkat ali?
The proper dosage for Tongkat Ali typically ranges from 200mg to 1,200mg daily. Most experts, including Dr. Huberman, recommend starting with 200-400mg daily to find your minimal effective dose. If no effects are noticed after four weeks at 400mg, you might try increasing to 600mg. It's best to take it early in the day due to its potential mild stimulant effects, and dosage should be scaled according to body size and individual response.
What's the difference between fadogia agrestis and tongkat ali?
Tongkat Ali and Fadogia Agrestis work through different mechanisms to support testosterone levels:
Tongkat Ali primarily works by reducing sex hormone binding globulin (SHBG), which increases the availability of free testosterone in the bloodstream. It acts as a cofactor in testosterone synthesis.
Fadogia Agrestis works by increasing luteinizing hormone (LH), which directly signals the testes to produce more testosterone. Many users report a noticeable increase in testicular size.
While both supplements aim to optimize testosterone, they target different points in the hormonal pathway, which is why they're sometimes used together for complementary effects.
How does tongkat ali work?
Tongkat Ali works through several mechanisms to support testosterone levels:
It functions as a coenzyme or cofactor that enhances key steps in testosterone synthesis
It reduces sex hormone binding globulin (SHBG), which normally binds to testosterone molecules, thereby increasing free testosterone availability
It works alongside insulin and IGF1, which are natural upregulators in testosterone production
It appears to have mild anti-estrogenic properties
It may have cumulative effects on libido, suggesting it affects neural pathways in addition to hormone pathways
The supplement is particularly effective for individuals with lower baseline testosterone levels or higher SHBG levels. Its effects typically build over time rather than providing immediate results.