Ashwagandha vs Tongkat Ali: What Studies Show | Dose Track
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Ashwagandha vs tongkat ali: how do the two herbs compare?

Studied uses · Hormone trials · Safety

Short answer: Ashwagandha is mostly studied for stress, anxiety and sleep; tongkat ali mostly for testosterone.12 Each has small trials touching the other's claim: ashwagandha raised salivary testosterone 14.7% more than placebo in one 8-week trial, and tongkat ali lowered salivary cortisol in a 4-week trial.34 No study compares them, and neither is FDA approved.5

How do ashwagandha and tongkat ali compare side by side?

From the NIH Office of Dietary Supplements, FDA and published trials. Products and extracts differ.
AshwagandhaTongkat ali
PlantWithania somnifera, an Ayurvedic shrub; most products use root extract1Eurycoma longifolia; studied as root extracts2
Main studied useStress, anxiety and sleep1Testosterone in men2
Testosterone dataOne 8-week crossover trial in 57 overweight men aged 40 to 70: salivary testosterone up 14.7% more than placebo3Meta-analysis of 5 randomized trials: higher total testosterone, including in men with low testosterone2
Stress-hormone dataNIH: may lower stress, anxiety and cortisol14-week trial in 63 stressed adults: salivary cortisol −16%4
Safety summarySeems well tolerated up to about 3 months; long-term safety unknown; liver injury reports; may affect thyroid1Little safety data in the sources checked here
FDA approvalSupplements are not approved by FDA before sale5Same5

Reviewed . Half-life figures are shown only where the value Dose Track uses agrees with the cited source.

What is ashwagandha studied for?

NIH says research suggests ashwagandha extracts may lower stress, anxiety and cortisol and may help sleep, but studies used different preparations and doses, which makes recommendations hard.1

On hormones, one 16-week crossover trial gave overweight men aged 40 to 70 an ashwagandha extract or placebo for 8 weeks each. Salivary testosterone rose 14.7% more and DHEA-S 18% more on ashwagandha, but fatigue, vigor and sexual well-being did not differ from placebo.3

What is tongkat ali studied for?

A 2022 systematic review included 9 studies and pooled 5 randomized trials. Total testosterone was higher with tongkat ali in both healthy men and men with low testosterone; the authors said more research is needed before clinical use.2

In a 4-week trial of 63 moderately stressed adults, a root extract lowered salivary cortisol by 16% and raised salivary testosterone by 37% compared with placebo, along with lower tension and anger scores.4

What are the safety concerns?

For ashwagandha, NIH lists mild side effects (loose stools, nausea, drowsiness), rare reports of liver injury, possible effects on thyroid function, and possible drug interactions. Some experts advise against it in pregnancy and in men with hormone-sensitive prostate cancer.1 For tongkat ali, the sources we checked give little safety data. If you are on TRT or thyroid medicine, ask your prescriber before adding either. These are study protocols, not personalized advice; confirm any dosing with your prescriber.

More detail: the Ashwagandha and Tongkat Ali guides.

This page summarizes labels and published studies. It is not personalized medical advice; confirm any dose or change with your prescriber.
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Frequently asked questions

Which raises testosterone more, ashwagandha or tongkat ali?+
No study has compared them. Tongkat ali has a meta-analysis of 5 trials showing higher total testosterone; ashwagandha has a smaller trial showing a 14.7% larger rise in salivary testosterone than placebo.23
Which is better for stress?+
Ashwagandha has more research on stress and anxiety, per NIH. Tongkat ali has one 4-week trial that found lower salivary cortisol. They have not been compared directly.14
Is ashwagandha safe long term?+
Not known. NIH says it seems well tolerated for up to about 3 months, but long-term safety has not been established, and liver injury has been reported.1
Are these supplements FDA approved?+
No. FDA does not approve dietary supplements before they are sold.5
Can I track ashwagandha and tongkat ali in Dose Track?+
Yes. Both are in the library; log each dose next to TRT or other medicines.

Sources

  1. NIH Office of Dietary Supplements. Ashwagandha: is it helpful for stress, anxiety, or sleep? Fact sheet for health professionals (updated May 2, 2025).
  2. Leisegang K, et al. Eurycoma longifolia (Jack) improves serum total testosterone in men: a systematic review and meta-analysis of clinical trials. Medicina (Kaunas). 2022;58:1047.
  3. Lopresti AL, et al. A randomized, double-blind, placebo-controlled, crossover study examining the hormonal and vitality effects of ashwagandha (Withania somnifera) in aging, overweight males. Am J Mens Health. 2019;13:1557988319835985.
  4. Talbott SM, et al. Effect of tongkat ali on stress hormones and psychological mood state in moderately stressed subjects. J Int Soc Sports Nutr. 2013;10:28.
  5. FDA. Questions and answers on dietary supplements.

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