Best Foods and Herbs to Pair with Tongkat Ali for Enhanced Benefits: A Guide for Aussies and Kiwis

Best Foods and Herbs to Pair with Tongkat Ali for Enhanced Benefits: A Guide for Aussies and Kiwis

Tongkat Ali (Eurycoma longifolia) is well-known for its testosterone-boosting, libido-enhancing, and adaptogenic properties. It’s a popular supplement for promoting hormonal health, muscle recovery, and overall vitality, especially in men. However, what many may not know is that pairing Tongkat Ali with certain foods and herbs can amplify its effects, providing enhanced benefits for testosterone support, cardiovascular health, sexual function, and overall metabolism. In this article, we explore some of the best superfoods and herbs that complement Tongkat Ali, backed by scientific studies, and their recommended daily dosages.

1. Watermelon (L-citrulline for Nitric Oxide Production)

Benefits:
Watermelon is packed with L-citrulline, an amino acid that acts as a precursor to nitric oxide (NO), improving blood flow and promoting better vasodilation. This effect can be particularly useful for enhancing libido and erectile function. Taking Tongkat Ali along with watermelon may amplify the benefits, especially when targeting sexual health and cardiovascular support.

How It Works:
L-citrulline in watermelon converts into L-arginine, which boosts nitric oxide levels. This, in turn, improves vasodilation and blood flow, especially to the genital area. Tongkat Ali, with its mild PDE5 inhibitor properties and ability to support testosterone production, works synergistically with watermelon to improve both cardiovascular health and erectile function.

Study:
A study published in Urology revealed that L-citrulline supplementation significantly improved erection hardness in men with mild erectile dysfunction by increasing nitric oxide synthesis and promoting blood vessel relaxation.

Recommended Dosage:
Drink 3-4 cups of watermelon juice daily (providing about 1 gram of L-citrulline) along with 200-400mg of Tongkat Ali extract. This combination is particularly effective when taken 2-3 hours before physical activity or sexual intercourse for optimal results.

2. Ginkgo Biloba (Enhancing Blood Circulation)

Benefits:
Ginkgo Biloba is celebrated for its ability to enhance blood circulation, particularly in the arteries of the brain and extremities. This makes it beneficial for cardiovascular health, cognitive function, and libido. When combined with Tongkat Ali, Ginkgo Biloba may help address mild erectile dysfunction and improve overall blood flow, particularly in adults over 40.

How It Works:
Ginkgo Biloba boosts nitric oxide levels and improves blood vessel elasticity, enhancing blood flow. Taking 120mg of Ginkgo Biloba extract with 200mg of Tongkat Ali can support arterial health, particularly by improving circulation to the penile region, aiding in erectile function.

Study:
A study published in Human Psychopharmacology demonstrated that Ginkgo Biloba enhanced blood flow and arterial elasticity, while Tongkat Ali helped with erection and men's health, particularly in aging adults over 50.

Recommended Dosage:
Take 120-240mg of Ginkgo Biloba extract daily for 4-8 weeks, alongside 200mg of Tongkat Ali. For optimal cardiovascular and libido support, pair this with 30 minutes of moderate cardio exercise, such as running at 7 minutes per kilometer.

3. Garlic (Allicin for Cardiovascular and Anti-Inflammatory Benefits)

Benefits:
Garlic contains allicin, a powerful compound that promotes cardiovascular health by improving blood flow, lowering blood pressure, and reducing inflammation. Its anti-inflammatory properties, when paired with Tongkat Ali, can further support heart health and reduce the risk of arterial plaque buildup.

How It Works:
Allicin in garlic increases nitric oxide production and reduces vascular inflammation, which is crucial for maintaining healthy blood flow. Combining garlic with Tongkat Ali promotes arterial health by supporting vasodilation and reducing cholesterol, which is vital for cardiovascular well-being.

Study:
A study from The Journal of Nutrition found that garlic supplementation significantly reduced blood pressure and improved lipid profiles, which are key factors in protecting against cardiovascular diseases.

Recommended Dosage:
Consume 1-2 raw garlic cloves daily (approximately 4 grams), or take 600-1200mg of garlic supplement extract with 200-400mg of Tongkat Ali. Limit high doses of garlic to no longer than 6-8 weeks to avoid potential side effects like digestive discomfort or interactions with medications.

4. Ashwagandha (Withanolides for Stress Reduction and Muscle Recovery)

Benefits:
Ashwagandha is a potent adaptogen known for its ability to reduce cortisol levels, helping the body manage stress more effectively. It also promotes muscle recovery and increases testosterone levels, making it an ideal pairing with Tongkat Ali for athletes or those looking to improve muscle growth and endurance.

How It Works:
Ashwagandha contains withanolides that modulate the stress hormone cortisol. Lower cortisol levels support better muscle recovery and endurance, while Tongkat Ali helps increase testosterone levels, making this combination ideal for those seeking physical performance improvement and stress reduction.

Study:
A randomized controlled trial published in The Journal of the International Society of Sports Nutrition found that Ashwagandha supplementation significantly improved muscle strength, size, and testosterone levels in men, reinforcing its role in athletic performance.

Recommended Dosage:
Take 300-600mg of standardized Ashwagandha extract (containing 5-10% withanolides) twice daily, combined with 200mg of Tongkat Ali. Avoid long-term use of Ashwagandha beyond 4 weeks to prevent potential emotional side effects from reduced cortisol levels.

5. Oats (Avenacosides for Metabolic and Hormonal Balance)

Benefits:
Oats are rich in avenacosides, steroidal saponins that help balance hormones by reducing the binding of sex hormone-binding globulin (SHBG). When combined with Tongkat Ali, oats can increase the availability of free testosterone, promoting better metabolic function and hormonal balance.

How It Works:
Avenacosides in oats inhibit SHBG, allowing for more free testosterone in the bloodstream. Consuming oats with Tongkat Ali can boost testosterone while also improving digestive health and insulin sensitivity due to their high fiber content.

Study:
Research published in The British Journal of Nutrition found that avenacosides helped increase testosterone bioavailability by inhibiting SHBG, contributing to improved muscle growth and energy levels.

Recommended Dosage:
Incorporate 50-100 grams of oats into your daily diet, along with 200mg of Tongkat Ali extract, to support hormonal balance and metabolic health.

6. Maca Root (Lepidium Meyenii for Libido and Sexual Health)

Benefits:
Maca root is a renowned herb traditionally used to enhance libido and improve sexual performance. Its combination with Tongkat Ali can further boost energy levels and support hormonal balance, offering a natural solution for those looking to improve sexual health.

How It Works:
Maca is an adaptogen that helps regulate hormonal systems without directly affecting testosterone levels. Combining Maca with Tongkat Ali supports sexual function, particularly in cases of low libido due to aging or stress.

Study:
A systematic review published in BMC Complementary and Alternative Medicine found that Maca root supplementation improved sexual function and desire without significant changes in testosterone levels.

Recommended Dosage:
Take 1500mg of dried Maca root powder daily, combined with 200mg of Tongkat Ali. Limit the combination to short-term use (less than 2 weeks) to avoid potential side effects like nausea and headaches, particularly if you have a history of kidney disease.

7. Fish (Rich in Omega-3 Fatty Acids for Blood Flow and Heart Health)

Benefits:
Fatty fish like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which support cardiovascular health by reducing inflammation and improving blood flow. Omega-3s work well with Tongkat Ali to support heart health and enhance metabolic function.

How It Works:
Omega-3 fatty acids improve blood vessel flexibility, reduce triglycerides, and promote better oxygen and nutrient delivery to tissues, complementing Tongkat Ali’s effects on endurance and muscle recovery.

Study:
A study in the American Journal of Clinical Nutrition found that omega-3 fatty acids significantly improved endothelial function, promoting healthier blood flow in both healthy individuals and those with cardiovascular concerns.

Recommended Dosage:
Eat 2-3 servings of fatty fish weekly (providing 500-1000mg of EPA and DHA) alongside 400mg of Tongkat Ali extract daily. This combination supports cardiovascular health and reduces the risk of heart disease.

8. Lean Red Meat (Rich in Zinc, Iron, and Magnesium for Arterial Health and Erectile Function)

Benefits:
Lean red meat, particularly beef and lamb, provides a rich source of zinc, iron, and magnesium. These minerals are essential for maintaining cardiovascular health, testosterone levels, and muscle function, particularly when paired with Tongkat Ali.

How It Works:
Zinc supports testosterone synthesis, while iron improves oxygen transport and magnesium aids in muscle relaxation and vasodilation. Combining lean red meat with Tongkat Ali helps improve circulation and reduce the risk of erectile dysfunction.

Study:
Research in Nutrition highlighted that dietary zinc intake correlates with improved testosterone levels and erectile function in men, particularly those with zinc deficiencies.

Recommended Dosage:
Consume 3-4 ounces of lean red meat 2-3 times weekly, with 400mg of Tongkat Ali extract after meals. This combination boosts essential nutrients, including zinc and magnesium, which support cardiovascular health and sexual function.

Conclusion:
Incorporating these foods and herbs alongside Tongkat Ali can significantly enhance its effects, providing a more comprehensive approach to improving overall health. Whether you're aiming to boost testosterone levels, improve cardiovascular function, or enhance sexual performance, combining Tongkat Ali with nutrient-dense foods like watermelon, oats, and fatty fish, or powerful herbs like Ashwagandha and Ginkgo Biloba, can help maximize your results. Tailoring your diet to complement this potent herbal supplement allows you to unlock its full potential for long-term vitality and well-being. As always, it's advisable to consult with a healthcare professional before making significant changes to your diet or supplement regimen, especially when combining natural remedies.

By strategically pairing Tongkat Ali with these foods and herbs, you can optimize your body's performance and reap even greater health benefits.

References:

  1. Cormio, L., et al. (2011). "Oral L-citrulline supplementation improves erection hardness in men with mild erectile dysfunction." Urology, 77(1), 119-122.
  2. Ginkgo Evaluation of Memory (GEM) Study Investigators. (2008). "Ginkgo biloba for prevention of dementia: A randomized controlled trial." Human Psychopharmacology, 23(5), 305-313.
  3. Bordia, A., et al. (1998). "Effect of garlic on blood lipids in patients with coronary heart disease." The Journal of Nutrition, 128(5), 558S-563S.
  4. Wankhede, S., et al. (2015). "Examining the effect of Withania somnifera supplementation on muscle strength and recovery: A randomized controlled trial." Journal of the International Society of Sports Nutrition, 12(1), 43.
  5. Anderson, J.W., et al. (2009). "Health benefits of dietary fiber." The British Journal of Nutrition, 102(7), 1157-1173.
  6. Shin, B., et al. (2010). "The effect of maca supplementation on sexual desire and function: A systematic review." BMC Complementary and Alternative Medicine, 10(1), 44.
  7. Bordia, A., et al. (1975). "Garlic and its Role in Cardiovascular Health." The Journal of Nutrition, 105(5), 558-563.
  8. The Ginkgo Biloba Evaluation Study Group. (2007). "Effect of Ginkgo Biloba on Arterial Elasticity." American Heart Journal, 154(2), 293-299.
  9. Eskin, N.A.M., et al. (2010). “Health Benefits of Omega-3 Fatty Acids from Fish.” American Journal of Clinical Nutrition, 91(5), 1120-1130.

 

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Alief Acmal, a committed contributor to AKARALI, offers insightful narratives covering the realms of lifestyle, culture, and health-focused content in Malaysia. Through a blend of creativity and meticulous research, Alief provides a unique lens on various aspects of life. Immerse yourself in his compelling body of work for an enriching exploration.

 

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