Tongkat Ali Vs Maca: Key Differences And How To Combine?
In the vast world of herbs and supplements, Tongkat Ali and Maca are known as shining stars with unique health benefits. Both are widely used in traditional and modern medicine to improve sexual health and balance hormones. However, each herb carries its own distinct characteristics and benefits. To understand their differences and how to combine them effectively, follow this guide!
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Key Takeaways
- Tongkat Ali: A small tree from Southeast Asia. It is one of the top herbs for supporting hormones and regulating healthy testosterone production.
- Maca: A cruciferous plant primarily growing in the high Andes of Peru. Maca is known as an excellent energy booster.
- Both Tongkat Ali and Maca are famous for their numerous health benefits, particularly in enhancing sexual health and improving overall well-being.
Tongkat Ali Vs Maca: Key Differences
Benefits
Tongkat Ali
- Enhances male sexual function: Boosts healthy testosterone levels, and improves libido and sperm quality.[1][2]
- Often used to increase strength and endurance.
- Reduces cortisol levels, helping to reduce stress.[3]
Maca
- Balances beneficial hormones for both men and women, reduces menopausal symptoms, and enhances sexual function.[2]
- Reduces stress, enhances alertness, and promotes a sense of happiness.
Side Effects
Tongkat Ali
- Using concentrations higher than 100 µg·mL−1 can cause cytotoxic effects.[4]
- It may cause stomach irritation if taken on an empty stomach.[5]
Maca
- Excessive use can lead to bloating and stomach discomfort.
- Overdosing can disrupt hormone balance.
Dosage
The recommended dosage for Tongkat Ali is typically 200-400 mg per day (based on research) in the form of capsules, powder, or liquid extract.[6] This dosage has been shown in numerous scientific studies to be effective in boosting natural testosterone levels, enhancing libido, and improving sperm quality.
For Maca, the recommended dosage is 1-3 teaspoons (approximately 5-15 grams) of powder per day (based on research), which can be consumed in powder form or as capsules.[7]
Notable Usage
Tongkat Ali is often recommended for men to enhance libido and improve strength. It is also a good option for athletes looking to increase endurance and sports performance.
Maca can be used by both men and women to balance hormones and boost energy. Additionally, Maca helps reduce menopausal symptoms in women and regulates menstrual cycles, making it a good choice for women at different stages of life.
Which One Should You Choose - Tongkat Ali Or Maca?
The choice between Tongkat Ali and Maca depends on your health condition or personal goals. So when should you choose Tongkat Ali and Maca?
When To Choose Tongkat Ali?
Numerous studies have shown that Tongkat Ali can help boost sperm quality and testosterone levels in men. A 2012 study found that using Tongkat Ali extract can significantly improve healthy testosterone levels in men with hormone deficiencies.[8]
Additionally, Tongkat Ali is used by athletes to enhance muscle strength and reduce stress. A study published in the "Journal of the International Society of Sports Nutrition" indicated that using Tongkat Ali can reduce cortisol levels, a stress hormone, and increase testosterone levels, helping to improve strength and exercise performance.
When To Choose Maca?
Maca, or Lepidium meyenii, is a root vegetable native to the Andes region of Peru. Maca is known for its ability to balance hormones and alleviate menopausal symptoms in women. A study published in "Menopause" showed that Maca can significantly reduce menopausal symptoms such as hot flashes and insomnia.
Moreover, Maca supports sexual health in both men and women and boosts overall energy. Another study demonstrated that Maca can improve libido and increase stamina. The combination of nutrients in Maca helps alleviate fatigue and enhance overall well-being.
Can You Combine Tongkat Ali And Maca?
You can combine Tongkat Ali and Maca to harness the benefits of both herbs. This combination may provide additional and more comprehensive health benefits for you.
Combining these two herbs can help enhance sexual and reproductive health, improve performance, and support a better mind.
One of the notable studies is a randomized, double-blind, placebo-controlled trial to evaluate the efficacy and safety of a combination product containing the dried roots of Eurycoma longifolia Jack (Tongkat Ali) and Lepidium meyenii (Maca). This trial involved 197 participants aimed at improving sexual health and quality of life in men with mild to moderate erectile dysfunction.[9]
How To Combine Tongkat Ali And Maca?
When you want to combine Tongkat Ali and Maca, you should do so carefully and scientifically.
Determine Your Health Goals
First, you need to clearly identify your health goals. Tongkat Ali is commonly used to enhance male sexual health and improve testosterone levels, while Maca is known for its ability to balance hormones and boost energy. Clearly identifying your goals will help you use the appropriate dosage and timing.
Maca (Lepidium meyenii) is primarily used to balance hormones and boost overall energy. Brooks et al. (2008) demonstrated that Maca has significant benefits for psychological symptoms and sexual dysfunction in menopausal women without involving estrogen or androgen hormones. Gonzales et al. (2002) also confirmed that Maca can enhance libido without altering testosterone levels in men.[10]
Choose Quality Products
Selecting Tongkat Ali and Maca from reputable suppliers is crucial to ensure the quality and purity of the products. There are many low-quality products on the market, so research the origin and manufacturing processes of the products before purchasing.
Usage Instructions
Morning
Taking Tongkat Ali in the morning can help improve vitality and testosterone levels. You can take it in capsule form or mix Tongkat Ali powder in warm water. If using liquid extract, add a few drops to a glass of water. According to a study, taking Tongkat Ali in the morning helps optimize the natural hormone-boosting effects in the body.[11]
Maca can be mixed into smoothies, juices, almond milk, or morning coffee. Additionally, you can mix Maca powder into breakfast foods like oatmeal or yogurt. A study showed that Maca not only helps balance hormones but also boosts energy, helping you start the day strong.[12]
Afternoon (if needed)
If you feel you need an energy boost in the afternoon, you can take another small dose of Maca. This helps maintain stable energy levels and may prevent fatigue later in the day.
Monitor and Adjust
After starting to use Tongkat Ali and Maca, monitor your body's response. Everyone reacts differently to herbs, so adjusting the dosage and timing is crucial. Listen to your body and make necessary adjustments to optimize the health benefits.
Combine with a Healthy Lifestyle
To maximize the benefits of Tongkat Ali and Maca, combine them with a balanced and nutritious diet. A diet rich in vegetables, fruits, and quality protein and limited to fast food will support the effects of the herbs. Additionally, regular exercise and maintaining an active lifestyle are very important. According to a study, a healthy lifestyle not only enhances the effectiveness of herbs but also improves overall mental and physical health.
Conclusion
Both Tongkat Ali and Maca are considered beneficial natural supplements. However, before starting any supplementation regimen, especially when combining multiple herbs, consult with a doctor or healthcare professional to ensure that this combination is suitable for your health condition.
References
- [1] Rehman, S., Choe, K., & Yoo, H. (2016). Review on a Traditional Herbal Medicine, Eurycoma longifolia Jack (Tongkat Ali): Its Traditional Uses, Chemistry, Evidence-Based Pharmacology and Toxicology. Molecules, 21(3), 331–331. https://doi.org/10.3390/molecules21030331.
- [2] Kotirum S, Ismail SB, Chaiyakunapruk N. Efficacy of Tongkat Ali (Eurycoma longifolia) in improving erectile function: a systematic review and meta-analysis of randomized controlled trials. Complement Med . 2015;23(5):693-698. doi:10.1016/j.ctim.2015.07.009.
- [3] Effect of Tongkat Ali on stress hormones and psychological mood state in moderately stressed subjects. (2022). Journal of the International Society of Sports Nutrition. https://doi.org/10.1186//1550-2783-10-28.
- [4] Shaheed Ur Rehman, Kevin Kyungsik Choe, & Hye Hyun Yoo. (2016). A review of a traditional herbal medicine, Eurycoma longifolia Jack (Tongkat Ali): Traditional uses, chemistry, evidence-based pharmacology, and toxicology. Molecules, 21(3), 331–331. https://doi.org/10.3390/molecules21030331.
- [5] Qinna, NA, Taha, HA, Matalka, KZ, & Badwan, AA (2009). A novel herbal combination, Etana, for enhancing erectile function: an efficacy and safety study in animals. International Journal of Impotence Research, 21(5), 315–320. https://doi.org/10.1038/ijir.2009.18.
- [6] Leisegang K, Finelli R, Sikka SC, Panner Selvam MK(Jack) Improves Serum Total Testosterone in Men: A Systematic Review and Meta-Analysis of Clinical Trials.Medicina (Kaunas).(2022-Aug-04).
- [7] Gonzales, G. F., Cordova, A., Vega, K., Chung, A., Villena, A., Góñez, C., & Castillo, S. (2002). Effect of Lepidium meyenii (Maca) on sexual desire and its absent relationship with serum testosterone levels in healthy adult men. Andrologia.
- [8] Ismail, S. B., Wan Mohammad, W. M., George, A., Nik Hussain, N. H., Musthapa Kamal, Z. M., & Yusoff, H. M. (2012). Randomized clinical trial on the use of Eurycoma longifolia (Tongkat Ali) for the improvement of quality of life and sexual well-being in men. Evidence-Based Complementary and Alternative Medicine.
- [9] (2024). Clinicaltrials.gov. https://clinicaltrials.gov/study/NCT05347329.
- [10] Brooks, N. A., Wilcox, G., Walker, K. Z., Ashton, J. F., Cox, M. B., & Stojanovska, L. (2008). Beneficial effects of Lepidium meyenii (Maca) on psychological symptoms and measures of sexual dysfunction in postmenopausal women are not related to estrogen or androgen content. Menopause.
- [11] Talbott SM, Talbott JA, George A, Pugh M. Tác dụng của Tongkat Ali đối với hormone gây căng thẳng và trạng thái tâm trạng tâm lý ở những đối tượng bị căng thẳng vừa phải. J Int Sóc Thể Thao Nutr. 2013 26 tháng 5;10(1):28. doi: 10.1186/1550-2783-10-28. PMID: 23705671; PMCID: PMC3669033.
- [12] Shin, B. C., Lee, M. S., Yang, E. J., Lim, H. S., & Ernst, E. (2010). Maca (L. meyenii) for improving sexual function: a systematic review. BMC Complementary and Alternative Medicine.
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