How to increase testosterone using dietary supplements: a guide for choice

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How to increase testosterone using dietary supplements: a guide for choice

Testosterone is a key hormone for men that determines not only sexual functions, but also the general state of health, energy, muscle mass, bone density and even mood. With age, the level of testosterone is naturally reduced, which can lead to various unpleasant symptoms, such as fatigue, decreased libido, loss of muscle mass and an increase in fat deposits. While a change in lifestyle, including proper nutrition, regular physical exercises and sufficient sleep, are fundamental to maintain a healthy level of testosterone, many men turn to biologically active additives (dietary supplements) as an additional way to increase this important hormone.

However, the choice of a suitable dietary supplement is not an easy task. The market is full of products that promise wonderful results, but not all of them are effective and safe. This guide will help you understand the world of dietary supplement to increase testosterone, provide information about the most studied and promising ingredients, and will also give recommendations for choosing a quality and safe product.

Important! Before taking any dietary supplements, it is recommended to consult a doctor in order to exclude contraindications and make sure that there are no hidden health problems. Bades are not a replacement for full treatment and should be considered as an addition to a healthy lifestyle.

I. Understanding testosterone: Fundamentals

Before delving into the world of dietary supplements, it is important to understand how testosterone works and what factors affect its level.

  • Testosterone production: Testosterone is produced mainly in testicles (in men) and in small quantities in the adrenal glands (in both sexes). Production is controlled by a complex hormonal system, including hypothalamus and pituitary gland.
  • Testosterone forms in the blood: Testosterone in the blood circulates in two forms:
    • Related testosterone: Most of the testosterone is associated with proteins such as globulin connecting sex hormones (GSPG), and albumin. In a connected form, testosterone is not active and cannot affect cells.
    • Free testosterone: A small percentage of testosterone circulates in free form and is biologically active. It is free testosterone that affects tissues and organs.
  • Factors affecting testosterone levels: Many factors affect the level of testosterone, including:
    • Age: With age, the level of testosterone naturally decreases, starting about 30 years.
    • Nutrition: Insufficient consumption of calories, proteins, fats and certain trace elements can adversely affect the level of testosterone.
    • Physical activity: Regular strength training helps to increase testosterone levels, while a lack of physical activity and a sedentary lifestyle can lead to a decrease.
    • Dream: The lack of sleep and violation of circadian rhythms can negatively affect testosterone levels.
    • Stress: Chronic stress can increase the level of cortisol, stress hormone, which can suppress testosterone production.
    • Diseases: Some diseases, such as obesity, diabetes, hypogonadism and Klainfelter syndrome, can lead to a decrease in testosterone levels.
    • Medicines: Some drugs, such as steroids, opioids and antidepressants, can affect the level of testosterone.

II. Dad ingredients affecting testosterone levels: review

There are many dietary supplements that are positioned as means for increasing testosterone. However, it is important to understand that not all ingredients are equally effective and studied. Below is a review of the most common and studied ingredients that can have a positive effect on testosterone levels.

  1. D-asparaginic acid (D-ASPARTIC ACID, DAA):

    • The mechanism of action: DAA is an amino acid that is involved in the production of luteinizing hormone (LH) and growth hormone (GR) in the brain. LH, in turn, stimulates testicles to the production of testosterone.
    • Research: Some studies show that DAA can increase testosterone levels in men with a low level of this hormone. However, the research results are ambiguous, and some studies have not revealed a significant effect of DAA on testosterone levels.
    • Dosage: It is usually recommended to take 2-3 grams of DAA per day.
    • Side effects: DAA is usually well tolerated, but in some cases it can cause headache, irritability and acne.
    • Cautions: It is not recommended to take DAA for a long time without consulting a doctor.

  2. Tribulus Terrestris Tribulus:

    • The mechanism of action: Tribulus is a plant that is traditionally used to increase libido and improve male fertility. It is believed that the tribulus contains saponins, which can stimulate the production of LH and, therefore, testosterone.
    • Research: The results of studies of the tribulus are contradictory. Some studies show that tribulus can increase libido and improve the erectile function, but there is little evidence that it significantly increases testosterone levels in healthy men.
    • Dosage: It is usually recommended to take 250-750 mg of tribulus extract per day, standardized in content of saponins (usually 40-90%).
    • Side effects: The tribulus is usually well tolerated, but in some cases it can cause stomach disorder, nausea and vomiting.
    • Cautions: It is not recommended to take tribulus for diseases of the prostate gland.

  3. Fenugreek (Fenugreek):

    • The mechanism of action: A fencth is a plant that is used in cooking and medicine. It is believed that the fenced carpet contains compounds that can block enzymes that turn testosterone into dihydrotestosterone (DGT) and estrogen. This can lead to an increase in the level of free testosterone.
    • Research: Some studies show that the fences can increase the level of testosterone, libido and muscle strength.
    • Dosage: It is usually recommended to take 500-600 mg of fencing extract per day.
    • Side effects: The fencing is usually well tolerated, but in some cases it can cause stomach disorder, gas formation and smell of maple syrup in sweat.
    • Cautions: It is not recommended to take a fenced a fenced woman to pregnant women and people with allergies to legumes.

  4. Zinc (Zinc):

    • The mechanism of action: Zinc is an important mineral that is involved in many processes in the body, including testosterone production. Zinc deficiency can lead to a decrease in testosterone levels.
    • Research: Studies show that zinc supplements can increase testosterone levels in men with zinc deficiency.
    • Dosage: It is usually recommended to take 15-30 mg of zinc per day.
    • Side effects: High doses of zinc can cause stomach disorder, nausea and vomiting. Long -term intake of high doses of zinc can lead to a shortage of copper.
    • Cautions: It is not recommended to exceed the recommended dose of zinc.

  5. Magnus (Magnesium):

    • The mechanism of action: Magnesium is an important mineral that is involved in many processes in the body, including testosterone production. Magnesium helps regulate the level of hormones, including testosterone.
    • Research: Studies show that magnesium additives can increase testosterone levels, especially in men with magnesium deficiency or engaged in intense physical exercises.
    • Dosage: It is usually recommended to take 200-400 mg of magnesium per day.
    • Side effects: High doses of magnesium can cause stomach disorder, diarrhea and nausea.
    • Cautions: It is not recommended to take magnesium in kidney diseases.

  6. Vitamin D (Vitamin D):

    • The mechanism of action: Vitamin D is a fat -soluble vitamin that plays an important role in many processes in the body, including testosterone production. Vitamin D can directly affect Leydig’s cells in the testicles that are responsible for the production of testosterone.
    • Research: Studies show that vitamin D additives can increase testosterone levels, especially in men with vitamin D.
    • Dosage: The recommended dose of vitamin D varies depending on the level of vitamin D in the blood. It is usually recommended to take 1000-5000 IU vitamin D per day.
    • Side effects: High doses of vitamin D can cause hypercalcemia (increased level of calcium in the blood), nausea, vomiting and weakness.
    • Cautions: It is not recommended to exceed the recommended dose of vitamin D.

  7. Vitamin K2 (Vitamin K2):

    • The mechanism of action: Vitamin K2 plays an important role in the regulation of calcium levels in the body. Some studies show that vitamin K2 can help increase testosterone levels, possibly by improving the function of testicles.
    • Research: Additional studies are needed to confirm the effect of vitamin K2 on testosterone levels.
    • Dosage: It is usually recommended to take 90-120 μg of vitamin K2 per day.
    • Side effects: Vitamin K2 is usually well tolerated, but in rare cases it can cause allergic reactions.
    • Cautions: People taking anticoagulants (for example, warfarin) should consult a doctor before taking vitamin K2.

  8. Ashwagandha (Ashwaganda):

    • The mechanism of action: Ashvaganda is an adaptogenic plant that is used in Ayurvedic medicine to reduce stress, increase energy and improve the general state of health. It is believed that Ashvagand can reduce the level of cortisol, stress hormone, and thereby contribute to increasing testosterone levels.
    • Research: Some studies show that Ashvagand can increase testosterone levels, muscle strength and endurance.
    • Dosage: It is usually recommended to take 300-500 mg of Ashvaganda extract per day standardized in terms of vitanolides (usually 2.5-5%).
    • Side effects: Ashvaganda is usually well tolerated, but in some cases it can cause stomach disorder, drowsiness and headache.
    • Cautions: It is not recommended to take ashvagand for pregnant women, people with autoimmune diseases and problems with the thyroid gland.

  9. Eurycoma Longifolia Jack (Tongkat Ali):

    • The mechanism of action: Tongat Ali is a plant that is traditionally used to increase libido and improve male fertility. It is believed that Tongkat Ali can stimulate the production of LH and, therefore, testosterone, as well as block enzymes that turn testosterone into estrogen.
    • Research: Some studies show that Tongkat Ali can increase the level of testosterone, libido, muscle strength and reduce stress.
    • Dosage: It is usually recommended to take 200-400 mg of Tongat Ali Extract per day.
    • Side effects: Tongkat Ali is usually well tolerated, but in some cases it can cause insomnia, irritability and anxiety.
    • Cautions: It is not recommended to take Tongat Ali to people with prostate diseases and pregnant women.

  10. Diindolilmetan (DIM):

    • The mechanism of action: DIM is a compound that is formed in the body when digesting cruciferous vegetables, such as broccoli, cabbage and cauliflower. DIM can contribute to a balanced exchange of estrogen, reducing the level of “bad” estrogens and increasing the level of “good” estrogens. This can help maintain a healthy level of testosterone.
    • Research: Additional studies are needed to confirm the effect of DIM on testosterone levels.
    • Dosage: It is usually recommended to take 100-200 mg DIM per day.
    • Side effects: DIM is usually well tolerated, but in some cases it can cause headache, stomach disorder and a change in urine color.
    • Cautions: It is not recommended to take DIM for liver diseases.

III. How to choose high -quality and safe dietary supplement to increase testosterone: Recommendations

The choice of high -quality and safe dietary supplements is a critical step. Poor -quality products can be ineffective, contain harmful impurities or not correspond to the declared composition. Here are a few recommendations that will help you make the right choice:

  1. Learn the ingredients: Carefully study the composition of the dietary supplement. Make sure that it contains ingredients whose effectiveness is confirmed by scientific research. Avoid products containing unreasonable or dubious ingredients.
  2. Pay attention to the dosage: Make sure that the dosage of the ingredients in the dietary supplement corresponds to the recommended dosages specified in scientific research. Insufficient dosages can be ineffective, and excessive dosages can be dangerous.
  3. Choose products from trusted manufacturers: Give preference to dietary supplements from famous and respected manufacturers who have a good reputation and undergo independent quality checks.
  4. Check the availability of quality certificates: Look for quality certification signs such as GMP (good manuafacturging practice), NSF International or USP (United States Pharmacopeia). These certificates guarantee that the product was produced in accordance with strict quality standards and does not contain harmful impurities.
  5. Read reviews: Read the reviews of other users about dietary supplements. This will help you get an idea of ​​its effectiveness and safety. However, you should not rely solely on reviews, as they can be subjective.
  6. Consult a doctor: Before taking any dietary supplement, be sure to consult a doctor. The doctor will help you evaluate your individual needs and risks, as well as choose the most suitable dietary supplement.
  7. Avoid products with loud promises: Be careful with products that promise instant and wonderful results. An increase in testosterone levels is a process that requires time and effort.
  8. Check the presence of contraindications: Make sure that you have no contraindications to receiving the ingredients contained in the dietary supplement.
  9. Check the expiration date: Make sure that dietary supplements have not expired.
  10. Remember the combination with other drugs: Tell your doctor about all medicines and dietary supplements that you take to exclude possible interactions.

IV. Other strategies for increasing testosterone: In addition to dietary supplements

Remember that dietary supplements are only one of the components of an integrated approach to increasing testosterone levels. The most effective are changes in lifestyle that support the natural production of testosterone.

  • Proper nutrition: A balanced diet, rich in proteins, fats and carbohydrates, is necessary to maintain a healthy level of testosterone. Make sure you consume a sufficient number of calories and trace elements, such as zinc, magnesium and vitamin D.
  • Regular physical exercises: Power training, especially using large weights, is one of the most effective ways to increase testosterone levels. Cardiral training is also useful for general health and can indirectly help increase testosterone levels.
  • Sufficient sleep: The lack of sleep can negatively affect the level of testosterone. Try to sleep 7-8 hours a day.
  • Stress management: Chronic stress can suppress testosterone production. Find the ways to cope with stress, such as meditation, yoga or walking in nature.
  • Maintaining a healthy weight: Obesity can lead to a decrease in testosterone levels. Strive for maintaining a healthy weight with the help of proper nutrition and physical exercises.
  • Alcohol consumption restriction: Excessive alcohol consumption can negatively affect testosterone levels.
  • Refusal of smoking: Smoking can negatively affect testosterone levels and general health.

V. Conclusion

Bades can be a useful addition to a healthy lifestyle to increase testosterone levels. However, it is important to choose high -quality and safe products, as well as remember that dietary supplements are not a replacement for full treatment and a healthy lifestyle. Always consult a doctor before taking any dietary supplements. Change your lifestyle, eat correctly, regularly play sports, sleep enough and control stress, and then dietary supplements can become a valuable tool to achieve your goals to increase testosterone levels and improve the general state of health.

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