Tongkat Ali vs Ashwagandha: Which Is Better for Men?

Short answer: Tongkat ali and ashwagandha are both traditional herbs used by men, but they are studied for different things. Tongkat ali has the better evidence for supporting testosterone, especially in men whose levels start low. Ashwagandha has the better evidence for stress, anxiety and sleep. If your main problem is feeling wired and sleeping badly, ashwagandha fits better. If it is low drive and energy linked to low hormone levels, tongkat ali fits better. Both have rare but real safety concerns, so check with your doctor first.

Key Takeaways

• Tongkat ali (Eurycoma longifolia) is a Southeast Asian root. A 2022 meta-analysis of 5 trials with 232 men linked it to higher total testosterone.
• Ashwagandha (Withania somnifera) is an Ayurvedic root. A 2021 review of 7 studies with 491 adults found less stress, anxiety and cortisol than placebo.
• For sleep, a 2021 meta-analysis of 5 studies found a small but significant benefit from ashwagandha, larger at 600 mg a day for 8 weeks or more.
• Typical doses: tongkat ali 100 to 400 mg a day of extract; ashwagandha 300 to 600 mg a day of root extract.
• Both have rare reports of liver injury. Ashwagandha can also affect thyroid hormones and is advised against in pregnancy.

Tongkat Ali vs Ashwagandha at a Glance

What Tongkat Ali Does

Tongkat ali, also sold as longjack, is the root of a tree that grows in Southeast Asia. In traditional practice the root is boiled into a tonic for men's vigor. Supplements use a hot water extract, often standardized to compounds called quassinoids.

Testosterone

This is tongkat ali's strongest area. A 2022 systematic review and meta-analysis in Medicina by Leisegang and colleagues pooled 5 controlled trials with 232 men and found a significant rise in total testosterone compared with placebo, with the clearest effect in men with low testosterone^[1]. In one included trial of healthy men aged 50 to 70, 200 mg a day for 12 weeks raised total testosterone from 200.5 to 225.0 ng/dL^[1]. The authors note that the studies are small, varied and may be affected by publication bias.

Stress

Tongkat ali also has one stress study. In 63 moderately stressed adults, 200 mg a day for 4 weeks lowered salivary cortisol by 16 percent and reduced tension by 11 percent compared with placebo^[2]. The study was funded by the extract's supplier. Read our full guide to tongkat ali benefits for men.

What Ashwagandha Does

Ashwagandha is an evergreen shrub whose root has been used for centuries in Ayurvedic and Unani medicine as an adaptogen, a plant thought to help the body cope with stress. Its main active compounds are called withanolides.

Stress and anxiety

This is ashwagandha's strongest area. According to the NIH Office of Dietary Supplements, a 2021 systematic review of 7 studies with 491 adults found that ashwagandha reduced stress, anxiety, sleeplessness, fatigue and serum cortisol compared with placebo, with larger benefits at 500 to 600 mg a day^[3]. Not every trial agrees: one 12-week trial in 120 people found no drop in perceived stress, although fatigue improved.

Sleep

A 2021 meta-analysis of 5 studies with 372 adults found a small but significant improvement in sleep, with greater benefit at 600 mg a day and with use for at least 8 weeks. The effect tends to be stronger in people with insomnia^[3].

Testosterone

The NIH fact sheet says ashwagandha might also increase testosterone, but this evidence is thinner and less consistent than for tongkat ali^[3]. Learn more in our article on ashwagandha benefits for men.

Which One Should You Choose?

• Choose tongkat ali if your main concern is low drive and low energy and a blood test has shown low or low-normal testosterone.
• Choose ashwagandha if your main concern is stress, racing thoughts or poor sleep.
• Get tested first if you suspect low testosterone. Symptoms like fatigue and low drive have many causes. Our guide to signs of low testosterone explains when to see a doctor.

Can you take tongkat ali and ashwagandha together?

Many products combine them, and some people take both because they target different things. There are few studies on the combination itself, so start one at a time, see how you respond, and talk to your doctor, especially if you take medicine for blood pressure, diabetes, thyroid or anxiety.

Side Effects and Who Should Avoid Them

Tongkat ali

Side effects in studies were uncommon and mild, mainly stomach upset and itching^[1]. LiverTox, the NIH liver injury database, rates tongkat ali as a possible rare cause of liver injury, based on a case in a bodybuilder whose possible steroid use clouds the picture. It also notes that traditional use is 100 to 400 mg a day and that higher doses sold online have not been studied in people^[4]. See our guide to tongkat ali side effects.

Ashwagandha

Ashwagandha is usually well tolerated for up to about 3 months, with mild stomach upset, loose stools, nausea or drowsiness. There are a few reports of serious liver injury, it can raise thyroid hormone levels, and some experts advise against it during pregnancy. It may interact with thyroid, diabetes, blood pressure, immune-suppressing and sedative medicines^[3].

Where Ultra Bann Fits

Ultra Bann is a natural male vitality supplement by DL Bioproducts. Each capsule contains 85 mg of tongkat ali alongside six other botanicals: Thai Butea superba 345 mg, Panax ginseng 110 mg, Cynomorium songaricum 85 mg, black ginger 85 mg, epimedium 45 mg and reishi 45 mg, 800 mg in total, with every amount on the label. You take one capsule every 2 days. It is not an ashwagandha product. See the full ingredient list or try Ultra Bann with free US shipping and a 60-day money-back guarantee on your first order.

Frequently Asked Questions

Is tongkat ali or ashwagandha better for testosterone?

Tongkat ali has the more consistent evidence for raising total testosterone in men, mainly in men who start low. Ashwagandha might help too, but the data are thinner.

Is tongkat ali or ashwagandha better for stress?

Ashwagandha has far more research on stress and anxiety, including a review of 7 trials. Tongkat ali has one small stress study.

Which works faster?

Neither works overnight. Tongkat ali studies measured changes after 2 to 12 weeks, and ashwagandha studies after 6 to 12 weeks.

Should I take them in the morning or at night?

Many people take tongkat ali in the morning and ashwagandha in the evening because of its calming effect, but studies have not compared timing. Consistency matters more.

References

1. Leisegang K, Finelli R, Sikka SC, Panner Selvam MK. Eurycoma longifolia (Jack) Improves Serum Total Testosterone in Men: A Systematic Review and Meta-Analysis of Clinical Trials. Medicina. 2022;58(8):1047. mdpi.com/1648-9144/58/8/1047
2. Talbott SM, Talbott JA, George A, et al. Effect of Tongkat Ali on stress hormones and psychological mood state in moderately stressed subjects. Journal of the International Society of Sports Nutrition. 2013;10:28. link.springer.com
3. NIH Office of Dietary Supplements. Ashwagandha: Is it helpful for stress, anxiety, or sleep? Fact Sheet for Health Professionals. ods.od.nih.gov/factsheets/Ashwagandha-HealthProfessional
4. LiverTox: Clinical and Research Information on Drug-Induced Liver Injury. Tongkat Ali. National Institute of Diabetes and Digestive and Kidney Diseases. ncbi.nlm.nih.gov/books/NBK609015

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. This article is for information only and is not medical advice.