Popular among those who are active in the fitness and health community, Tongkat Ali and Ashwagandha are supplements that can be taken as part of daily wellness regimen. While the benefits of both supplements are vast, some people still wonder if one is better than the other at delivering results. Those who are unfamiliar with these supplements commonly find themselves asking what they are, which they should be taking, and if it’s possible to take them together to maximize results. If you’re one of the many people who are increasingly more interested in taking daily supplements like Tongkat Ali or Ashwagandha, it’s helpful to start your journey by understanding the benefits these supplements offer in order to decide which supplement or supplement combination is best suited to helping you achieve your fitness and health goals
What is Tongkat Ali?
Sometimes referred to by any of its popular nicknames, such as longjack, pasak bumi, or Malaysian ginseng, Tongkat Ali is sourced from regions of Indochina, Indonesia, and the Philippines. Tongkat Ali is a flowering shrub that has been a pillar of traditional Southeast Asian medicine for many years, having been used to treat a wide array of ailments. It has been used to remedy fevers, infections, and erectile dysfunction. Tongkat Ali gained popularity not only because of its healing properties, but because of its ability to be a particularly strong aphrodisiac. Today, Tongkat Ali is available in the form of a daily supplement that delivers many of the same benefits, including testosterone optimization.
The Benefits of Tongkat Ali
One of the reasons Tongkat Ali has become even more popular today than it ever was is because of its testosterone boosting effects, and subsequently it has been studied in a number of research trials. These studies have produced evidence that suggests Tongkat Ali is effective at helping to support healthy testosterone levels and improving overall vitality.
Optimized Testosterone Levels
Studies conducted regarding Tongkat Ali have conclusively shown a link between taking daily supplements and higher testosterone levels. As a result, subjects experience improvements in their sexual health, bone health, and overall physical wellness. Furthermore, it is likely that taking a daily dose of Tongkat Ali will improve sex drive, libido, and help stimulate erectile function.
Improved Athletic Performance
Those who workout consistently or are active athletes may reap the benefits of increased testosterone even more than others, because more testosterone means improved athletic performance. Because Tongkat Ali works as an ergogenic aid, it helps improve the concentration of free testosterone within the body and serves to boost endurance as well as strength. Furthermore, some researchers believe that Tongkat Ali also has the ability to help reduce fatigue between intense workouts and may also elevate energy levels.
Many people struggling to conceive turn to Tongkat Ali as a natural way to try to improve fertility. In clinical studies, researchers observed that people who subscribed to a daily Tongkat Ali regimen demonstrated greater sperm motility, higher semen volume, and better quality sperm overall. Researchers also observed a surge in spontaneous pregnancies following the use of the supplement in clinical trials. Where other methods of improving the chances of conception are potentially cost prohibitive and involve medical intervention, taking Tongkat Ali is both natural and affordable.
Studies of Tongkat Ali have suggested that the daily supplement has the ability to help reduce stress and anxiety. Some have gone so far as to say the results of a daily Tongkat Ali regimen are comparable to taking prescription medication for anxiety symptoms. Many classify Tongkat Ali as an adaptogen, or an herb that helps manage the body’s stress response, and it helps drive down cortisol levels within the body. Some people who take Tongkat Ali claim that they experience not only a reduction in stress, but improved moods overall.
The Best Dosage of Tongkat Ali
Researchers have concluded that the best dosage for the majority of people for Tongkat Ali falls within a range of 200 mg and 400 mg daily. It is important to keep in mind that just like any other supplement, there are potential risks associated with taking too much, especially over a prolonged period of time. It is recommended that before beginning any new dietary supplement regimen that you speak to your doctor to ensure that the supplement and the dosage are optimal for your body’s unique set of needs.
What Is Ashwagandha?
Used throughout Ayurveda, a traditional Indian medicinal practice that relies on natural healing, Ashwagandha comes from a shrub that originates in Asia and Africa. The word Ashwagandha loosely translates to “horse smell” in the Indian language of Sanskrit, likely due to the pungent smell produced from its roots, which is the primary part of the plant that is used in producing dietary supplements. For several millennia Ashwagandha has helped people experience reduced stress and improved energy levels.
Ashwagandha is commonly considered an adaptogen because of its stress-relieving properties. It helps regulate the body’s response to stress by reducing cortisol levels. It’s also an anti-inflammatory and antioxidant, and most of its health benefits are attributed to these factors. You are likely to find Ashwagandha in a wide array of forms, including tablets, capsules, tinctures, gummies, tea, and powders.
The Benefits of Ashwagandha
To date, there have not been comprehensive studies performed regarding the health benefits of Ashwagandha. However, the research that has been conducted elicits several conclusions that suggest Ashwagandha can be beneficial for both mental and physical health. Because Ashwagandha’s benefits are vast and varied, it is frequently used by people with a broad scope of wellness and fitness needs.
Perhaps the most widely acknowledged benefit of Ashwagandha is its ability to naturally relieve stress. Those who crave an alternative to traditional pharmaceuticals often turn to Ashwagandha, which not only reduces stress and anxiety, but has been known to improve sleep quality. Ashwagandha cannot eliminate stress entirely, but it can make a noticeable difference for chronic anxiety-sufferers.
Improves Testosterone and Fertility
Men seeking increased testosterone to help aid sexual health and rebalance reproductive hormone levels often turn to Ashwagandha. Even more impressive is Ashwaganhda’s ability to increase fertility in men struggling to conceive. A daily Ashwagandha regimen has, in some cases, led to conception for men otherwise believed to be infertile.
Supports Brain Health
An unexpected yet powerful benefit of Ashwagandha is that it is believed to support brain health by improving cognitive functions, motor responses, and memory. Clinical studies suggest that Ashwagandha may help shorten reaction time in situations where subjects were given directions or instructed to complete a specific task or action. It has also been suggested that Ashwagandha helps improve short term memory as well as lengthening attention spans. (1)
Supports Greater Strength and Muscle Mass
Today, scientists are continuing to study the benefits of Ashwagandha, particularly its effects on building muscle mass and improving strength overall. Research shows that Ashwagandha may have the ability to improve muscle power and speed, and may help lower the overall body fat percentage and cholesterol. A popular supplement in the fitness community, Ashwagandha is beloved for the way users experience greater muscle gains, improved strength, and minimized muscle damage after exercising, which in turn decreases recovery time between workouts.
The Best Dosage of Ashwagandha
While other dietary supplements and medications typically have dosages dependent upon body weight, Ashwagandha has a recommended dosage based on the intended effect. Consider, for example, if you want to take it to enhance your athletic performance you may want to take 500 mg daily. However, should you decide to take it to help support your brain health and cognitive function a twice daily dose of 300 mg is recommended. If you are not sure which dosage best suits your body’s unique needs, talk to your doctor about the dosage of Ashwagandha that is right for you.
What Are the Side Effects of Tongkat Ali and Ashwagandha?
While there are few known side effects from taking these dietary supplements, it’s important to be aware of the risks, however unlikely they may be. Because there are small amounts of mercury in Tongkat Ali, taking too much can cause mercury poisoning, the effects of which include memory issues, problems with motor skills, and mood changes. Tongkat Ali has not been studied in regard to pregnant people, children, or those who are breastfeeding, so it is unclear if it is safe for these populations to use.
Widely considered safe, Ashwagandha can be taken by just about anyone with a few exceptions. It should be consumed by anyone who is breastfeeding, immunocompromised, or who has thyroid conditions. Additionally, Ashwagandha may not work well for those with certain kinds of grass allergies. If Ashwagandha is ingested in too large of a dose, it can cause vomiting, nausea, and diarrhea.
Which Supplement Is Right For You?
Understanding the benefits, dosage, and side effects of Tongkat Ali and Ashwagandha gives you the foundation you need to assess which supplement is right for you. Each person’s needs are different, and some supplements may be more effective or helpful than others. The benefits of the two dietary supplements overlap in many ways, but where Tongkat Ali is primarily taken for its muscle growth, sex drive, and athletic performance enhancing benefits, Ashwagandha is the better choice if you're seeking stress relief or improved brain function.
Before you start taking any dietary supplements, take some time to think about your needs and what you hope to achieve by starting a daily supplement regimen. You may find that Tongkat Ali is better suited to your needs, or that Ashwagandha is the better choice for you. You may even realize that the supplement regimen that most interests you is that which combines both. Finding the right supplement routine may take time, and if you’re not sure where to start the best place to seek advice is from your doctor. Together you can work out a supplement plan tailored to your health goals.
Dorado Nutrition Offers All of the Supplements You Need
Whether you decide to begin a Tongkat Ali regimen, an Ashwagandha regiment, or a combination of both, Dorado Nutrition is your go-to source for dietary supplements. Unlike pharmaceuticals, dietary supplements are not regulated by the FDA, which is why it is incredibly important to seek out supplements made from the highest quality natural ingredients and sold by reputable companies that you can trust. Every product from Dorado Nutrition is formulated without any unnecessary preservatives, and each one is independently tested by a third party in order to ensure that the highest possible standards are met across the board. While Dorado Nutrition’s products are all made naturally, it’s important to remember that the results will vary from person to person.
For people all over the world, Tongkat Ali and Ashwagandha are the key to increased sexual health, improved testosterone, boosted fertility, and a reduction in stress. These dietary supplements are excellent additions to your already healthy lifestyle and can assist in helping you achieve all of your health, wellness, and fitness goals. In time, you’ll begin to experience all of the benefits associated with taking these supplements consistently. When you’re ready to start your daily supplement regimen, be sure to turn to Dorado Nutrition for the high-quality natural supplements that you can confidently trust.
- Lauren Silva, 7 Science-Backed Health Benefits of Ashwagandha https://www.forbes.com/health/body/ashwagandha-benefits/