Ashwagandha vs Tongkat Ali for Testosterone: Which Has Stronger Evidence?
Medical disclaimer: This article is for informational purposes only and is not medical advice. Individual results vary. Consult a healthcare professional before starting any supplement, especially if you take other medications or have a liver, kidney, heart, or thyroid condition. Statements have not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease.
Ashwagandha and tongkat ali are the two most common herbal ingredients in men’s testosterone-support supplements. Both are adaptogenic herbs with human research behind them, but the size and consistency of that research differs. This guide compares the two specifically for testosterone and energy support; for a deeper look at ashwagandha’s full evidence base, see our Ashwagandha for Testosterone and Energy article and our general Ashwagandha ingredient guide.
Quick Answer
Ashwagandha has the larger and more consistent body of randomized, placebo-controlled human trials (Evidence Grade B), with several studies showing modest testosterone increases in specific populations like stressed or infertile men. Tongkat ali has a smaller but still real number of supporting human trials, with some showing testosterone increases in older or stressed men, though the overall evidence base is thinner and less consistent than ashwagandha’s. Neither raises testosterone anywhere near the reliability or magnitude of prescription TRT.
Ashwagandha: What the Research Shows
Ashwagandha (Withania somnifera) has a growing number of randomized, placebo-controlled human trials, mostly using standardized root extract, showing modest testosterone increases and stress-hormone (cortisol) reductions in specific populations, particularly men with elevated stress or infertility-related concerns. The standard studied dose is 300-600 mg/day of standardized root extract, typically for 6-12 weeks. It also has supporting evidence for stress and sleep, which is relevant since chronic stress itself is associated with lower testosterone.
Tongkat Ali: What the Research Shows
Tongkat ali (Eurycoma longifolia) has a smaller number of human trials than ashwagandha, but several placebo-controlled studies, particularly in older men and men under physical or psychological stress, have shown modest testosterone increases, along with some evidence for reduced stress-hormone levels and improved mood. Studied doses commonly range from 200-400 mg/day of standardized root extract. Its evidence base is real but thinner and less consistent across trials than ashwagandha’s, with fewer large, high-quality studies published to date.
Evidence Strength, Side by Side
| Ashwagandha | Tongkat Ali | |
|---|---|---|
| Evidence Grade | B (Good Evidence) | C (Preliminary/Mixed Evidence) |
| Number of Human Trials | Larger, growing body of randomized trials | Smaller number of randomized trials |
| Best-Studied Population | Stressed or infertility-related male populations | Older men and men under physical/psychological stress |
| Standard Dose | 300-600 mg/day standardized root extract | 200-400 mg/day standardized root extract |
| Additional Evidence | Stress and sleep support | Mood and stress-hormone support |
Can You Take Both Together?
There’s no substantial published research specifically testing ashwagandha and tongkat ali combined, so we can’t point to trial evidence for stacking them. Some multi-ingredient men’s health supplements do combine both; if you’re considering that, start with a product that discloses individual ingredient doses so you know what you’re actually taking of each.
Bottom Line
Ashwagandha currently has the stronger, more consistent evidence base of the two for testosterone-adjacent support, largely because more (and larger) human trials have been published. Tongkat ali has real, if thinner, supporting evidence, particularly for older or stressed men. Neither is a substitute for addressing a medically diagnosed testosterone deficiency, which requires a doctor and bloodwork; see our guide on testosterone booster supplements vs TRT for that distinction.
Frequently Asked Questions
Q: Which is better for testosterone, ashwagandha or tongkat ali?
A: Ashwagandha has the larger, more consistent body of human trial evidence (Evidence Grade B) compared to tongkat ali’s thinner, more preliminary evidence base (Evidence Grade C), though both have shown modest testosterone increases in specific studied populations.
Q: Does ashwagandha actually increase testosterone?
A: Several placebo-controlled trials show modest increases, particularly in stressed or infertility-related male populations. See our dedicated article, Ashwagandha for Testosterone and Energy: What the Studies Show, for the full evidence breakdown.
Q: Can I take ashwagandha and tongkat ali together?
A: There’s no direct research on combining them. Some commercial products combine both; look for one that discloses individual doses rather than an undisclosed proprietary blend.
Q: Are either of these a substitute for TRT?
A: No. Neither ashwagandha nor tongkat ali raises testosterone anywhere near the reliability or magnitude of prescription TRT, and neither is appropriate for someone with a medically diagnosed testosterone deficiency without a doctor’s involvement.
Related Reading
- Ashwagandha for Testosterone and Energy: What the Studies Show
- Ashwagandha: Benefits, Dosage, Best Forms & Safety
- Tongkat Ali: Benefits, Dosage, Best Forms & Safety
- Fadogia Agrestis: Benefits, Dosage, Best Forms & Safety
- Testosterone Booster Supplements vs TRT
- Top 7 Men’s Health Supplements 2026, Ranked & Compared
Sources
- National Library of Medicine (PubMed Central): published randomized trials on ashwagandha and tongkat ali (Eurycoma longifolia)
- NIH Office of Dietary Supplements: fact sheet database
These statements have not been evaluated by the Food and Drug Administration. This content is not intended to diagnose, treat, cure, or prevent any disease and is not a substitute for advice from your doctor or pharmacist.