Everyone will, at some point in their lives, encounter stress. It is frequently triggered by a number of external and internal reasons, including work pressure, relationship challenges, financial difficulties, and health worries, among others. Chronic stress can have severe negative effects on our physical and mental health. Many symptoms, including weariness, headaches, muscle tightness, irritability, anxiety, and depression, can result from chronic stress. In order to prevent these symptoms from worsening and impairing our quality of life as a whole, it is essential to effectively manage stress. Tongkat Ali has gained popularity in recent years because to its ability to relieve stress and increase general mood.
History
Tongkat Ali, also known as Eurycoma longifolia or Longjack, is a Southeast Asian herb indigenous to Malaysia, Indonesia, and Thailand. The root of the Tongkat Ali plant has been used in traditional medicine for generations to promote sexual health, increase energy levels, and raise overall vitality. It has acquired popularity over the years as a natural supplement for reducing stress and anxiety and enhancing general mood. Nowadays, Tongkat Ali is widely used for its possible health advantages and is accessible in many forms, including capsules, powders, and extracts.
How it works
Tongkat Ali, also known as Eurycoma longifolia, has many bioactive components responsible for its possible stress-relieving and mood-boosting effects. Quassinoids, one of the main chemicals, have been found to have anti-anxiety and antidepressant effects by altering the levels of neurotransmitters such as serotonin and dopamine in the brain.
Tongkat Ali also contains antioxidants that protect the brain from oxidative stress and inflammation. Oxidative stress and inflammation have been linked to the development of anxiety and depression, according to studies. By lowering oxidative stress and inflammation in the brain, Tongkat Ali may boost mood and alleviate stress-related symptoms.
In addition, Tongkat Ali has been demonstrated to possess adaptogenic characteristics. Adaptogens are naturally occurring chemicals that assist the body in adapting to stress and maintaining equilibrium. Tongkat Ali may lessen the negative effects of stress on the body, such as weariness, anxiety, and depression, by facilitating the body's adaptation to stress.
Studies and Results
Little studies have been conducted on the effects of Tongkat Ali on stress and mood, however some promising findings have been discovered. In one study published in the Journal of the International Society of Sports Nutrition, supplementation with Tongkat Ali dramatically lowered stress hormone cortisol levels in a sample of male and female adults who engaged in moderate-intensity exercise.
Another study, with 63 people and published in the Journal of Ethnopharmacology, explored the effects of Tongkat Ali on mood. In comparison to the placebo group, those who ingested Tongkat Ali for four weeks reported much less tension, rage, and disorientation.
In addition, according to a study published in the Journal of Alternative and Complementary Medicine, Tongkat Ali dosage is helpful for lowering stress and enhancing mood in persons aged 57 to 72.
While additional research is necessary to completely comprehend the benefits of Tongkat Ali on stress and mood, these preliminary investigations suggest that Tongkat Ali may have favorable effects in lowering stress symptoms and enhancing general mood.
In these investigations, doses ranging from 100 mg to 400 mg per day were administered for at least four weeks.
Recommended Dosage
The optimal dosage of Tongkat Ali can vary depending on age, health condition, and intended use. Yet, research indicates that ingesting 200-400mg of standardized Tongkat Ali extract per day can be useful for lowering stress symptoms and enhancing general mood.
It is vital to remember that the quality of the supplement also plays a significant role in selecting the correct dosage. Before beginning any supplement regimen, always visit a healthcare practitioner.
Conclusion
Tongkat Ali is a natural substance that has been demonstrated to alleviate stress-related symptoms and enhance mood. It regulates cortisol levels and increases neurotransmitter levels, such as dopamine and serotonin.
According to studies, daily consumption of 200-400mg of standardized Tongkat Ali extract is effective for reaching these effects. Before beginning any supplement program, however, it is vital to visit a healthcare expert.
References
Talbott SM, Talbott JA, George A, Pugh M. Effect of Tongkat Ali on stress hormones and psychological mood state in moderately stressed subjects. J Int Soc Sports Nutr. 2013;10(1):28. Published 2013 May 26. doi:10.1186/1550-2783-10-28
Henkel RR, Wang R, Bassett SH, Chen T, Liu N, Zhu Y, Tambi MI. Tongkat Ali as a potential herbal supplement for physically active male and female seniors--a pilot study. Phytother Res. 2014 Apr;28(4):544-50. doi: 10.1002/ptr.5017. Epub 2013 Jun 11. PMID: 23754792.
