Adaptogens for Energy & Stress: A Deep Dive into Southeast Asian Botanicals

Tongkat Ali is one of those fascinating plants that sits at the intersection of tradition, biology and modern wellness conversations. For centuries it has been used in Malaysia, Indonesia and Thailand as a general vitality tonic, often brewed as a bitter tea or used as an extract to support the body under heat, physical labour and stress. As research on adaptogens and stress hormones grows, Tongkat Ali has resurfaced in Australia as something more complex than old herbal folklore. It appears to influence real biochemical pathways — cortisol regulation, free-testosterone availability, emotional resilience and the mind–body stress loop. This guide unpacks the plant without hype: what the research actually says, what remains uncertain, how Tongkat Ali interacts with physiology, and where it fits into men’s and women’s wellbeing today. Treat this not as a miracle herb, but as an intriguing botanical with emerging science worth understanding in depth.

Tongkat Ali (Eurycoma longifolia) is a Southeast Asian root long used in traditional medicine to support vitality, endurance, recovery and reproductive health. In recent years it has gained attention among Australians looking for natural approaches to stress management, energy balance and healthy ageing. Much of this interest stems from new research exploring how the herb may influence cortisol (the body’s primary stress hormone) and free testosterone (the biologically active form of testosterone), both of which play roles in energy, mood, libido and physical performance.

Like many botanicals, Tongkat Ali is surrounded by marketing claims that far exceed the available data. This guide takes the opposite approach: a clinically cautious, evidence-aware exploration of what we know for certain, what early studies suggest, what limitations exist, and how to think about this herb in the broader context of metabolic health, stress regulation and wellbeing. The goal is to give Australians a scientifically grounded understanding — without commercial influence — so they can make informed decisions about their own health journey.

Where Tongkat Ali Comes From: History, Botany & Indigenous Knowledge

Tongkat Ali grows naturally in the humid lowland rainforests of Malaysia, Indonesia and Thailand. It is a slender evergreen tree that produces long taproots rich in quassinoids — a family of bitter bioactive compounds believed to contribute to its traditional effects. The root is the primary medicinal part of the plant; leaves and bark are not traditionally used for wellness purposes, and historically were considered less potent.

Across Southeast Asia, the herb is known by several names: “Pasak Bumi” in Indonesia, “Bidara Laut” in Malaysia, and “Hàu Bá” in parts of Vietnam. Many of these terms evoke strength, grounding, or heat-clearing properties. In traditional practice, the root is typically sliced, boiled and consumed as a highly bitter tea. This preparation is not intended to deliver a stimulant-like surge; rather, it was used by labourers, hunters and soldiers to maintain stamina over long periods of physical or emotional exertion.

In the pre-scientific era, healers described Tongkat Ali as a plant that “restores inner fire” or “helps the body stand upright under strain.” These phrases may sound metaphorical today, but when we examine emerging research on cortisol modulation, central nervous system fatigue, and free-testosterone signalling, the parallels are striking. Traditional descriptions appear to map onto modern concepts like stress resilience, endocrine flexibility and performance recovery.

This historical continuity matters because it places Tongkat Ali within a long lineage of human observation. Traditional herbal systems often recognised patterns — fatigue, tension, low motivation, reduced vitality — long before modern diagnostics existed. While tradition is not proof, it provides an important ecological context: people used the herb not for miracles, but for steady support in physically and mentally demanding environments.

Understanding these origins helps us approach Tongkat Ali with appropriate respect and curiosity. It is neither a newly discovered superfood nor a mythical miracle root. It is a culturally important plant with centuries of use and a growing body of scientific exploration, deserving of thoughtful discussion rather than exaggerated claims.

How Tongkat Ali Works: The Science Behind Its Effects

Modern interest in Tongkat Ali largely centres around its potential influence on the stress-response system and hormonal regulation. While marketing often leaps straight to libido or testosterone claims, the underlying biology is broader, more subtle and far more interesting. Three major mechanisms appear in research: cortisol modulation, free-testosterone availability, and adaptogenic support for mood and energy.

1. Cortisol & the Stress Loop

Cortisol is essential for survival — it helps regulate blood sugar, immune activity and energy release. But chronic stress, sleep disruption and excessive workload can cause cortisol to remain elevated. This state is associated with fatigue, irritability, low motivation, impaired training recovery and changes in body composition.

Several small human trials suggest Tongkat Ali may help reduce elevated cortisol, particularly in individuals experiencing stress-induced imbalance. It does not “block” cortisol. Instead, it appears to support more flexible regulation — lowering excessively high values while helping the body recalibrate under pressure. This may explain why many people report improved calmness, emotional resilience and mental clarity rather than stimulation.

2. Free Testosterone vs Total Testosterone

Contrary to internet mythology, Tongkat Ali is not a hormone booster in the pharmaceutical sense. Most studies show little to no impact on total testosterone in healthy adults. Where the herb may exert influence is through its interaction with sex-hormone binding globulin (SHBG), a protein that locks away testosterone and reduces its immediate availability to tissues.

By potentially reducing excessive SHBG binding, Tongkat Ali may increase the fraction of testosterone that is “free” — meaning biologically active. This form contributes to motivation, libido, muscle recovery, mood and metabolic function. This mechanism is entirely different from testosterone replacement therapy and is far milder. It is better understood as helping the body use its own hormones more efficiently.

3. Adaptogenic Effects on Mood & Energy

Tongkat Ali is increasingly discussed as an adaptogen — a botanical that helps the body cope with stress. Some studies show reductions in anger, tension and confusion scores, as well as subjective improvements in wellbeing. These effects tend to emerge gradually over weeks, not days. They also vary widely between individuals, depending on stress load, sleep quality and baseline hormone status.

4. Physical Performance & Recovery

Small trials show possible benefits for strength recovery and body composition when paired with resistance exercise. These are likely indirect effects driven by improved sleep, reduced stress tension and better endocrine balance rather than direct muscle stimulation. This aligns with observations from traditional cultures where the herb was used by labourers and fighters to maintain stamina and resilience.

Overall, Tongkat Ali’s mechanisms are multifaceted and subtle — more about rebalancing than boosting — which makes it relevant to broader wellness areas such as stress, vitality and healthy ageing. For readers exploring men’s vitality topics more broadly, see our Men’s Health collection for educational resources and category explainers.

What the Research Says: Potential Benefits & Clear Limitations

Tongkat Ali research spans endocrinology, psychology, exercise science and reproductive health. The challenge is that most studies are small, use different extract strengths, and involve varying participant profiles. This means the evidence is “promising but preliminary,” requiring both caution and context.

1. Stress, Mood & Emotional Balance

One of the most consistent findings is a reduction in tension, anger and confusion scores in stressed individuals. These effects correlate strongly with reductions in elevated cortisol. Participants often describe feeling “more grounded,” “more level-headed,” or “less emotionally reactive.” This aligns well with the traditional narrative of using Tongkat Ali to help the body endure long periods of strain.

2. Vitality, Motivation & Daytime Energy

Tongkat Ali is often marketed as an energy booster, but its effects are fundamentally different from caffeine. Instead of stimulating the nervous system, it may improve energy stability by supporting more stable cortisol rhythms and recovery patterns. People experiencing afternoon crashes, stress-induced lethargy or low motivation sometimes report gradual improvements after several weeks.

3. Libido & Sexual Wellbeing

Sexual wellbeing is sensitive to stress, fatigue, sleep quality and hormonal balance. Some studies show improvements in libido and sexual satisfaction, particularly in individuals experiencing stress-related suppression. These effects appear linked more to cortisol reduction and free-testosterone availability than to direct hormonal stimulation.

It is important to view these outcomes through a holistic lens: sexual wellbeing reflects broader physical and emotional health, not a single herb.

4. Physical Performance & Exercise Adaptation

Several small trials show increased strength recovery, improved lean mass retention and modest shifts in body composition when Tongkat Ali is paired with structured training. These benefits appear strongest in individuals experiencing stress-related fatigue, overtraining symptoms, or age-related recovery challenges.

For athletes, Tongkat Ali may serve as a recovery-support herb rather than a performance enhancer. It is not equivalent to anabolic substances and does not violate typical sports supplement frameworks. Still, professional athletes should always consult governing bodies before use.

5. Fertility & Reproductive Health

Some early research suggests potential improvements in sperm concentration, motility and morphology in adult men experiencing subfertility. These findings are still emerging and should be interpreted cautiously. Lifestyle foundations — nutrition, stress management, sleep and metabolic health — overwhelmingly drive fertility outcomes.

Limitations of the Research

• Most studies involve small sample sizes.
• Extract quality varies significantly between experiments.
• Standardisation of quassinoid content is inconsistent.
• Effects may differ between stress-related and baseline populations.
• Long-term safety data is limited.

Despite these limitations, the early research trajectory is encouraging. Tongkat Ali is best viewed as a supportive adaptogen rather than a primary treatment for any condition. Its strongest evidence lies in stress balance, vitality and overall wellbeing — themes also explored in our educational Men’s Health hub.

Safety, Side Effects & Who Should Avoid Tongkat Ali

Tongkat Ali is generally well tolerated in research settings, with side effects more likely at high doses or when taken late in the day. Because it influences stress and hormonal pathways, it requires thoughtful use and awareness of context.

Commonly Reported Side Effects

• Mild restlessness (especially when taken late)
• Difficulty sleeping if dosed in the afternoon or evening
• Occasional digestive discomfort
• Temporary increase in heat or body warmth

These effects typically resolve by adjusting dosage or timing. Most studies use morning dosing to support natural cortisol rhythms.

Who Should Avoid Tongkat Ali

• Pregnant or breastfeeding women
• People with hormone-sensitive cancers
• Individuals with uncontrolled hypertension
• Those taking hormone-modulating medications
• Anyone with untreated sleep disorders or anxiety disorders

People with complex medical histories should seek professional guidance before use. While Tongkat Ali is natural, "natural" does not exempt a substance from bioactivity or interactions.

How to Discuss Tongkat Ali With a Healthcare Provider

A helpful approach is to frame the conversation around:

• your stress levels and lifestyle
• sleep quality and recovery
• fatigue patterns
• current medications or supplements
• goals related to wellbeing, not hormone changes

Because Tongkat Ali influences endocrine pathways indirectly, a clinician may also review blood pressure, mood patterns, sleep, and overall metabolic health as part of a comprehensive discussion.

A Practical Framework for Considering Tongkat Ali

While product recommendations are intentionally omitted in this TOF article, it’s still valuable to understand the general principles behind safe, thoughtful use. The goal is not to take an herb blindly but to consider how it fits into a broader wellbeing strategy.

1. Start With Lifestyle Foundations

Herbs work best when stress management, nutrition and sleep are in reasonable shape. Foundational steps include:

• consistent sleep–wake cycles
• adequate dietary protein
• glycaemic balance throughout the day
• resistance exercise several times per week
• mindfulness or breathwork for stress regulation

If these areas are severely dysregulated, Tongkat Ali may offer limited benefits.

2. Understand Extract Strengths

Not all extracts are equal. Strengths like 100:1, 200:1 or 400:1 represent concentration levels, not potency directly. More important is standardisation of quassinoids — the bioactive compounds believed to contribute to its adaptogenic profile.

3. Start Low, Go Slow

Research often involves moderate, consistent dosing over several weeks. Sudden large doses may aggravate restlessness or sleep disturbances. Start with a conservative amount and assess your individual response.

4. Morning Timing Is Best

Because Tongkat Ali may influence cortisol rhythms, most research and clinical practice favour morning dosing. This supports natural circadian patterns and may reduce the risk of evening stimulation.

5. Use Cycles Rather Than Continuous Daily Intake

• 5 days on, 2 days off, or
• 8 weeks on, 2 weeks off

Cycling gives the body periodic rest, which may support endocrine balance.

6. Reassess Every 8–12 Weeks

Because Tongkat Ali’s effects are gradual, reviewing your wellbeing periodically helps determine whether the herb is contributing meaningfully to stress resilience, motivation, or recovery.

Readers exploring the broader context of vitality, stress balance and emotional resilience may also find our educational materials in the Men’s Health collection helpful — these are category explainers, not product listings.

FAQ

Conclusion

Tongkat Ali is a compelling botanical with a long history in Southeast Asian herbal practice and a growing body of modern scientific interest. While it is often marketed with bold claims, the real value of Tongkat Ali lies in its subtle, steady support for stress regulation, emotional wellbeing and vitality — rather than dramatic hormonal changes. The research to date suggests that its benefits are most pronounced in individuals experiencing chronic stress, poor recovery or age-related shifts in motivation and energy.

As with any herb that interacts with stress and endocrine pathways, its effects are shaped by context: sleep, nutrition, workload, and emotional demands. Approaching Tongkat Ali as part of a holistic lifestyle — rather than a standalone solution — creates a safer and more realistic foundation for long-term wellbeing. For readers wanting to explore broader topics like men’s vitality, emotional resilience, fitness recovery or healthy ageing, you’ll find useful category explainers within the Men’s Health hub on our site.

Ultimately, Tongkat Ali deserves neither uncritical hype nor dismissal. It occupies a fascinating space where ancient wisdom meets emerging science, offering Australians a thought-provoking plant to learn about as part of the wider conversation on stress, hormones and modern health.