Tongkat Ali dose: 300–1,200 mg/day
Tongkat Ali at 300–1,200 mg/day upregulates enzymes in the steroidogenesis cascade, increasing total and free testosterone and slightly raising DHEA.
Snapshot · Huberman Lab
Essentials: Tools for Hormone Optimization in Males | Dr. Kyle Gillett
Explore episode
Jul 2, 2026
Where this was said
Tongkat Ali (Longjack)
At 22:06 · chapter starts 20:48
Tongkat Ali gets one of the more detailed supplement breakdowns in the episode. Gillett describes it as a cofactor or coenzyme-like upregulator of the steroidogenesis cascade — the multi-step process that converts cholesterol into testosterone. The mechanism means it complements states where insulin and IGF-1 are lower (cutting phases, low-carb diets), making it theoretically most powerful in exactly the situations where endogenous testosterone is at risk. Huberman shares that his own bloodwork confirms an increase in free testosterone and luteinizing hormone from Tongkat supplementation. Gillett adds that it also slightly raises DHEA and can lower SHBG in those with elevated binding protein levels — though for people with normal SHBG, the benefit still exists through direct testosterone synthesis upregulation. He flags eurycomanone as the active compound to check when evaluating supplement quality, with the standardized extract studied most extensively at 300–1,200 mg/day.
Tongkat Ali: The Steroidogenesis Upregulator
Tongkat Ali upregulates multiple enzymes in the steroidogenesis cascade, boosting the conversion of cholesterol into testosterone. It's most powerful when insulin and IGF-1 are low — such as during caloric deficits or low-carb diets — and the active compound is eurycomanone.
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