Tongkat ali, also called Eurycoma Longifolia, is a natural plant that can help you balance hormones, reduce stress and increase testosterone. Here's what you need to know:
- Lowers cortisol by up to 16 %: Regular intake for 4 weeks can reduce stress hormones.
- Increases testosterone: Stimulates the pituitary gland to produce luteinizing hormone (LH), which raises testosterone levels.
- Improves sleep and immune system: Stabilizes the cortisol's daily rhythm and strengthens the body's defense.
- Recommended dose: 200-400 mg daily, preferably in the morning with breakfast.
- Combine with lifestyle habits: Exercise, nutritious diet and 7–9 hours of sleep enhance the effect.
Benefits in brief:
- Reduced stress and improved hormone balance.
- Increased energy, endurance and muscle strength.
- Better body composition and mental focus.
Want to know more about how Tongkat Ali works and how you can use it? Read on for details on dosage, safety and scientific studies.
Tongkat Ali | Recommended Dosage + When To Take It
Cortisol regulation mechanisms
Tongkat Ali has been shown to be able to lower cortisol levels by up to 16 % after four weeks of regular intake.
The body's stress management system
The HPA axis (hypothalamus-hypophysia binjure) is the body's main system for managing stress. Tongkat Ali affects this system in several ways:
- Hypothalamus: The bioactive substances in the plant help balance the body's feedback of cortisol.
- The pituitary gland: Regulates the release of ACTH (adrenocorticotropic hormone).
- The adrenal glands: Affects cortisol production and moderates its levels under stress.
These adjustments in the HPA axis contribute to a number of positive effects on the body's stress tolerance.
Effects on stress management
The changes that Tongkat Ali brings in stress regulation lead to several physiological benefits:
| Physiological effect | Description |
|---|---|
| Improved hormone balance | Helps adjust the testosterone-cortisol quota |
| Stabilized glucose metabolism | Counteracts insulin resistance caused by high cortisol levels |
| Reinforced immune system | Reduces the negative impact of cortisol on the immune system |
| Improved sleep quality | Helps restore cortisol's natural daily rhythm |
Clinical studies have also shown clear improvements in psychological well-being, with reductions in tension (-11 %), anger (-12 %) and confusion (-15 %).
By influencing both cortisol and other important hormones, Tongkat Ali helps to create a hormonal balance that also supports its effects on testosterone and estrogen.
Effects on important hormones
Testosterone production
In addition to helping to lower cortisol, Tongkat Ali has a significant impact on hormone production, especially testosterone. The plant works by stimulating the pituitary gland to release LH (luteinizing hormone), which in turn increases the body's own production of testosterone. Research shows that a regular intake for 3-6 weeks can lead to an increase in both freely and Total testosterone.
"Tongkat Ali Can Help to Increase Both Free and Total Testosterone through Reducing Cortisol Levels and Stimulating the Body's Own Hormone Production." - tongkatbutiken.se
To support a balanced hormone production, a daily dose of 200-400 mg is recommended, preferably in connection with breakfast. The effect is further enhanced by Tongkat Ali's cortisol -lowering properties, which creates optimal conditions for the body's hormonal system.
Usage guidelines
Dosing instructions
To help regulate cortisol and hormone levels, a daily dose is recommended 200-400 mg Tongkat Ali. It is best to start with the lower dose and then gradually increase if needed. For optimal effect, take the supplement in the morning in connection with breakfast.
| Dosage guide | Recommendation |
|---|---|
| Daily dose | 200-400 mg |
| Time | Morning |
| Intake | With meal |
| Regularity | Daily |
Now let's take a closer look at some important security aspects.
Security information
It is important to follow the dosing instructions and at the same time pay attention to safety. Always start with a lower dose to see how the body reacts. If you use other medications or supplements, you should talk to a doctor before using Tongkat Ali.
Here are some security councils to consider:
- Read the product label carefully: Always follow the instructions specified on the package.
- Keep track of the body's reactions: If you experience any side effects, stop using the product immediately.
- Consult with healthcare professionals: Especially if you have underlying health problems or take prescription medicines.
"A common dosage is 200-400 mg per day, usually in the morning along with food. Always follow the product's instructions and adapt the dosage to individual needs." - tongkatbutiken.se
People with a health condition or who take other medicines should always consult doctors before they start using tongkat ali. If any side effects occur, cancel the use immediately and seek medical assistance.
Supportive habits
Exercise and stress management
Regular exercise is an effective way to strengthen the effects of Tongkat Ali. Especially high -intensity interval training (HIIT) for 20-30 minutes can both increase testosterone levels and lower cortisol levels.
| Form of exercise | Frequency | Advantages |
|---|---|---|
| HIIT | 2-3 times/week | Increases testosterone and reduces cortisol |
| Strength training | 3-4 times/week | Stimulates hormone production |
| Yoga/tai chi | 2-3 times/week | Reduces stress |
| Outdoor life | 150 min/week | Additional stress -reducing effect |
Combining training with mindfulness can produce even better results. Mindfulness has been shown to reduce cortisol levels by up to 20 % when combined with Tongkat Ali. Simple techniques such as 4-7-8 breathing, where you breathe in for 4 seconds, hold your breath for 7 seconds and exhale for 8 seconds, can be used three times daily for quick stress.
For best results: Combine these forms of exercise with a nutritious diet and enough sleep to promote the hormone balance.
Nutritional principles
The diet plays a central role in supporting both exercise and the effects of Tongkat Ali. Here are some important nutrients to focus on:
- Zinc: Available in oysters, pumpkin seeds and herring. Helps balance hormones.
- Magnesium: Recommended intake is 400-500 mg/day. Available in green leafy vegetables and nuts.
- Vitamin D.: 2000–4000 IU daily, especially during dark winter months.
- Omega-3: Find this in oily fish such as mackerel and salmon.
A sufficient daily protein intake is also crucial. Aim for 1.6–2 grams of protein per kilo of body weight to maximize the hormonal benefits.
In combination with proper nutrition, good sleep helps to create an optimal hormonal environment.
Sleep needs
Sleep deprivation can have a severe negative impact on hormone levels. Cortisol can increase by up to 45 %, while testosterone levels can fall by 10-15 % in case of insufficient sleep. To avoid this, aim for 7–9 hours of sleep per night. A cool bedroom (16-18 ° C) and regular sleeping times can help keep the cortisol in check and support the hormone balance.
For better sleep, GABA (250-500 mg) may be helpful. It has been shown to reduce the time it takes to fall asleep by 30 % and improve deep sleep.
Combining these lifestyle habits with regular use of Tongkat Ali and consistently following both diet and exercise routines can help optimize the hormone balance and provide long-term results.
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Research results
Stress studies
Research has shown that Tongkat Ali can help lower cortisol levels and contribute to a better body composition by affecting the hormone balance. A study noted improvements in both body composition and hormonal changes. In addition, studies indicate that Tongkat Ali can stimulate energy production by affecting the activity of the mitochondria, which in turn can increase endurance. These effects are quickly and complemented by more long -term hormonal changes.
Long -term hormonal effects
Long -term studies indicate that Tongkat Ali can increase the release of luteinizing hormone (LH), which in turn supports the body's own production of testosterone. In order to maintain a balanced hormonal effect, a use cycle of 8-12 weeks is followed by a break of 1-2 weeks. This research strengthens the previous findings on how Tongkat Ali affects cortisol levels and sex hormones.
Summary
Research indicates that Tongkat Ali can help regulate hormones in a balanced way. Regular use has been shown to improve both the hormone balance and the body's ability to handle stress.
Studies show that cortisol levels begin to decrease already after 1-2 weeks, while a more stable hormone balance is usually achieved after 3-6 weeks with daily recommended dosage. To get the best possible results, it is recommended to combine the supplement with the following:
- Regular physical activity and stress management
- A nutritious and balanced diet
- 7-8 hours of qualitative sleep every night
- Supplements of important nutrients such as zinc, magnesium and vitamin D
“Tongkat Ali is one Natural supplements that supports testosterone levels, increases sex drive, improves energy and endurance and contributes to muscle strength and mental focus. "
- tongkatbutiken.se
For best effect it is recommended to follow a bicycle of 8-12 weeks, followed by a short break. However, it is important that people with medical conditions consult with healthcare personnel before they start using the supplement.
With the right dosage and supplementary healthy habits, Tongkat Ali can become a valuable part of a strategy for managing stress and supporting hormonal balance.
FAQS
How does Tongkat Ali help regulate stress and support hormone balance?
Tongkat ali and its impact on stress and hormones
Tongkat Ali is known for its ability to help the body manage stress by affecting cortisol levels - the hormone that plays a central role in the body's stress response. When cortisol levels are elevated for extended periods, it can lead to problems such as fatigue and hormonal imbalance. Tongkat Ali can help lower these levels, which in turn can relieve some of the negative effects of long -term stress.
In the long term, this can also support a more even hormone balance, including the production of testosterone. This can have a number of positive effects, such as increased energy, improved muscle strength and better general well -being. In order to get the best possible results, it is important to choose high quality supplements from reliable retailers in Sweden and to follow the recommended dosing instructions carefully.
How can I optimize my lifestyle to maximize Tongkat Ali's effect on the hormone balance?
To optimize the effects of Tongkat Ali on the hormone balance, you can make some adjustments in your lifestyle that help the body work in the best way. Here are some practical advice:
- Stress management: Practice on relaxation techniques such as meditation, yoga or deep breathing. It can help lower cortisol levels, which in turn supports a better hormone balance.
- Regular training: Invest in physical activity, especially strength training. It can not only strengthen the body but also help balance hormones and enhance the effect of tongkat ali.
- Sleep quality: Strive to get 7-9 hours of sleep every night. Sleep is crucial to the body's ability to regulate hormones and recover.
- Nutritious food: Eat a varied diet filled with nutrient -dense foods. Focus on healthy fats, qualitative proteins and vegetables can give the body the support it needs for hormone production.
By combining these healthy habits with Tongkat Ali, you can help the body achieve a more balanced hormonal function.
Is it safe to use Tongkat Ali, and are there any side effects to know?
Is Tongkat Ali safe to use?
Tongkat Ali is usually considered safe for most people when taken according to recommended doses. But some may experience mild side effects, such as headaches, sleep problems or stomach problems - especially if the dose is higher than recommended.
In order to reduce the risk of side effects, it is important to adhere to specified dosing advice and choose high quality products from reliable manufacturers. If you are pregnant, breastfeed, take medication or have an underlying health problem, it is wise to consult a doctor before you start using Tongkat Ali.
