The best dietary supplement for testosterone: reviews of doctors and athletes

The best dietary supplement for testosterone: reviews of doctors and athletes

I. Physiology of testosterone: Fundamentals for understanding dietary supplements

1. The role of testosterone in men’s health:

   • Definition: Testosterone is the main male sex hormone, androgen, playing a key role in the development and maintenance of male characteristics.
   • Synthesis: It is produced mainly in the cells of Leydig in the testicles, as well as in small quantities in the adrenal glands. The process is regulated by luteinizing hormone (LH) produced by the pituitary gland. LH stimulates Lydig’s cells to the production of testosterone. Hypotalamus, in turn, controls the release of LH through gonadotropin-releasing hormone (GNRG).
   • Functions:
     • Development of sexual characteristics: The formation of the male genital organs in the embryonic period, the development of secondary sexual characteristics during puberty (hair growth on the face and body, voice change, muscle development).
     • Sexual function: Maintaining libido, erectile function, spermatogenesis (sperm formation).
     • Muscle mass and strength: It stimulates the synthesis of protein, contributing to the growth and strengthening of muscle tissue. Affects the quantity and size of muscle fibers.
     • Bone density: Supports bone density, preventing osteoporosis.
     • Energy and mood: Affects the level of energy, general well -being and mood. The low level of testosterone can lead to fatigue, depression and irritability.
     • Steaming: Stimulates the production of red blood cells.
     • Cognitive functions: Improves memory, concentration and cognitive abilities.
     • Fat tissue regulation: It helps to regulate the distribution of adipose tissue and prevents the accumulation of excess fat in the abdomen.

2. Factors affecting testosterone levels:

   • Age: The level of testosterone, as a rule, reaches a peak in late adolescence and early 20s. After 30 years, it begins to gradually decline, by about 1-2% per year.
   • Diseases: Some diseases, such as hypogonadism (insufficient function of the sex glands), diabetes, obesity, chronic diseases of the kidneys and liver, can reduce testosterone levels.
   • Medicines: Taking certain drugs such as opioid analgesics, glucocorticoids, some antidepressants and antifungal agents can have a negative impact on testosterone levels.
   • Life:
     • Nutrition: The lack of nutrients, especially zinc, vitamin D and magnesium, can reduce testosterone levels. An unbalanced diet rich in processed products and sugar can also have a negative effect.
     • Physical activity: Regular physical exercises, especially strength training, can increase testosterone levels. However, excessive training without sufficient rest can lead to a decrease.
     • Dream: A lack of sleep (less than 7-8 hours a day) can significantly reduce testosterone levels.
     • Stress: Chronic stress increases the level of cortisol, stress hormone, which can suppress the production of testosterone.
     • Alcohol and drugs: Alcohol abuse and drug use negatively affect the function of the sex glands and reduce testosterone levels.
   • Environmental factors: The effect of certain chemicals, such as pesticides, plasticizers and heavy metals, can disrupt the hormonal balance and reduce testosterone levels.

3. Symptoms of low level of testosterone (hypogonadism):

   • Sexual dysfunction: Libido decrease, erectile dysfunction, a decrease in ejaculate.
   • Reducing muscle mass and strength: Difficulty in the set of muscle mass, a decrease in strength and endurance.
   • Increase fat mass: Especially in the abdomen.
   • Fatigue and weakness: A constant feeling of fatigue, a decrease in energy.
   • Mood disorders: Depression, irritability, anxiety.
   • Sleep problems: Insomnia, frequent awakening at night.
   • Reducing bone density: Increased risk of osteoporosis.
   • Reducing hair growth on the body: Especially in the face and chest.
   • Increase in the thoracic glands (gynecomastia): In rare cases.
   • Reducing cognitive functions: Problems with memory, concentration and attention.

4. Diagnostics of low level of testosterone:

   • Anamnesis and physics examination: The doctor collects information about the symptoms, medical history and the lifestyle of the patient. A physical inspection is carried out to assess the development of secondary sexual characteristics and identify other possible problems.
   • Blood test for testosterone levels: The level of general testosterone in the blood is measured. It is optimal to take the analysis in the morning, since the level of testosterone is the highest at this time of day. If necessary, the doctor may prescribe additional tests to assess the level of free testosterone, luteinizing hormone (LH), follicle -stimulating hormone (FSH) and other hormones.
   • Other research: Depending on the clinical picture, the doctor may prescribe additional studies such as a spermogram (sperm analysis), ultrasound examination (ultrasound) of the testicles, bone radiography to assess bone density and others.

II. Dietary supplement to increase testosterone: review and mechanisms of action

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

   • The mechanism of action: DAA is an amino acid that plays a role in the neuroendocrine system. It is assumed that it stimulates the release of gonadotropin-releasing hormone (GNRG) from the hypothalamus, which leads to an increase in the production of luteinizing hormone (LH) with a pituitary gland. LH, in turn, stimulates Leydig’s cells in testicles to the production of testosterone. In addition, the DAA can directly affect the testicles, enhancing the synthesis of testosterone.
   • Evidence base: Some studies have shown that the addition of DAA can increase the level of testosterone in men with its low level. However, the results of the studies are contradictory, and in some studies there was no significant influence of the DAA on testosterone levels. It should also be borne in mind that the DAA effect can decrease with prolonged use.
   • Recommendations for use: The recommended dosage is from 2 to 3 grams per day, divided into several tricks. It is recommended to take courses for 2-4 weeks with breaks.
   • Side effects: DAA is usually well tolerated, but in some cases side effects can occur, such as headache, irritability, nausea and abdominal pain.
   • Reviews of doctors: Some doctors recommend DAA as an additive to increase the level of testosterone in men with a low level, especially in cases where hormone therapy is not shown or the patient prefers natural methods. However, they emphasize the need to conduct additional research to confirm the effectiveness and safety of the DAA with prolonged use.
   • Reviews of athletes: Some athletes report the positive effect of DAA on energy level, muscle mass and strength. However, many note that the DAA effect is not always noticeable and can vary depending on the individual characteristics of the body.

2. Tribulus Terrestris Tribulus:

   • The mechanism of action: Tribulus Terrrestris is a plant that is traditionally used in Ayurvedic and Chinese medicine to increase libido and improve sexual function. It is believed that the active compounds contained in the tribulus (saponins) can stimulate the production of luteinizing hormone (LH), which, in turn, leads to an increase in the production of testosterone. However, the mechanism of action of the tribulus has not been fully studied, and some studies do not confirm its influence on testosterone levels.
   • Evidence base: The results of studies of the tribulus are contradictory. Some studies have shown that it can improve sexual function and libido, but does not have a significant effect on testosterone levels. Other studies have not revealed any significant effects.
   • Recommendations for use: The recommended dosage is from 250 to 750 mg per day, divided into several tricks. It is recommended to choose additives containing standardized tribulus extract with a high saponin content (for example, 45% or more).
   • Side effects: Tribulus is usually well tolerated, but in some cases side effects can occur, such as stomach disorder, nausea and insomnia.
   • Reviews of doctors: Most doctors relate to the tribulus with caution, since the evidence base of its effectiveness regarding the increase in testosterone levels is limited. They can recommend it as an additive to improve sexual function, but not as a means to increase testosterone levels.
   • Reviews of athletes: Some athletes report an improvement in libido and sexual function when taking a tribulus. However, many do not note a significant impact on testosterone levels or muscle mass.

3. Pajuk (Fenugreek):

   • The mechanism of action: Carbon fencing is a plant that is used in cooking and medicine. It is believed that it contains compounds (saponins), which can inhibit an aromatase enzyme that turns testosterone into estrogen. Thus, the fencing can help increase testosterone levels by reducing its conversion to estrogen. In addition, the fencing can stimulate the production of luteinizing hormone (LH).
   • Evidence base: Some studies have shown that the fencing can increase testosterone levels and improve sexual function in men. It can also help increase muscle mass and strength.
   • Recommendations for use: The recommended dosage is from 500 to 600 mg per day. It is recommended to choose additives containing standardized fencing extract.
   • Side effects: The fencing is usually well tolerated, but in some cases side effects can occur, such as the disorder of the stomach, diarrhea and a change in urine smell. The fencing can interact with some drugs, therefore, before its use, it is necessary to consult a doctor.
   • Reviews of doctors: Some doctors recommend the fencing as an additive to increase testosterone levels and improve sexual function. They note that the fencing can be especially useful for men with a high estrogen level.
   • Reviews of athletes: Many athletes report the positive influence of the fenced leaf on the level of testosterone, muscle mass and strength. It can also help improve appetite and digestion.

4. Zinc (Zinc):

   • The mechanism of action: Zinc is an important trace element that plays a key role in many physiological processes, including testosterone production. Zinc is necessary for the normal function of Lydig’s cells in the testicles that produce testosterone. Zinc deficiency can lead to a decrease in testosterone levels. In addition, zinc can inhibit the enzyme aromatase, reducing the conversion of testosterone into estrogen.
   • Evidence base: Studies have shown that the addition of zinc can increase the level of testosterone in men with zinc deficiency. It can also improve sperm quality and sexual function.
   • Recommendations for use: The recommended dosage is from 15 to 30 mg per day. It is best to take zinc with food to reduce the risk of stomach disorders. Do not exceed the recommended dosage, as this can lead to side effects.
   • Side effects: At high doses, zinc can cause side effects, such as stomach disorder, nausea, vomiting and diarrhea. Long -term intake of high doses of zinc can disrupt the absorption of copper.
   • Reviews of doctors: Doctors often recommend zinc as an additive to maintain a normal level of testosterone, especially in men with zinc deficiency. It can also be useful for improving sperm quality and sexual function.
   • Reviews of athletes: Athletes often take zinc to maintain a normal level of testosterone and improve recovery after training. It can also help strengthen immunity.

5. Magnus (Magnesium):

   • The mechanism of action: Magnesium is an important mineral that is involved in many biochemical reactions in the body, including testosterone production. Magnesium can affect testosterone levels in several ways. Firstly, it can reduce the level of globulin connecting sex hormones (GSPG), which leads to an increase in the level of free, biologically active testosterone. Secondly, magnesium can maintain the function of Leydig’s cells in the testicles that produce testosterone.
   • Evidence base: Some studies have shown that the addition of magnesium can increase the level of testosterone, especially in men with magnesium deficiency or in athletes involved in intensive training.
   • Recommendations for use: The recommended dosage is from 200 to 400 mg per day. It is best to take magnesium with food or before bedtime to improve its absorption and reduce the risk of stomach disorders. There are various forms of magnesium, such as magnesium citrate, magnesium glycinate and magnesium oxide. Magnesium glycinate is usually well tolerated and has high bioavailability.
   • Side effects: With high doses, magnesium can cause side effects, such as stomach disorder, diarrhea and nausea.
   • Reviews of doctors: Doctors often recommend magnesium as an additive to maintain a normal level of testosterone, especially in men with magnesium deficiency or in athletes. It can also be useful for improving sleep, reducing stress and maintaining bone health.
   • Reviews of athletes: Athletes often take magnesium to improve recovery after training, reduce muscle seizures and maintain a normal level of testosterone.

6. Vitamin D:

   • The mechanism of action: Vitamin D is a fat -soluble vitamin that plays an important role in the regulation of many physiological processes, including testosterone production. Vitamin D can directly affect Lydig’s cells in the testicles, stimulating the production of testosterone. In addition, it can reduce the level of globulin connecting sex hormones (GSPG), which leads to an increase in the level of free testosterone.
   • Evidence base: Studies have shown that men with vitamin D deficiency often have a lower level of testosterone. Adding vitamin D can increase the level of testosterone in men with a deficiency of this vitamin.
   • Recommendations for use: The recommended dosage is from 2000 to 5000 IU per day, depending on the level of vitamin D in the blood. It is best to take vitamin D with food containing fats to improve its absorption. The optimal level of vitamin D in the blood is 30-50 ng/ml. Before taking vitamin D, it is recommended to take a blood test to determine its level.
   • Side effects: At high doses, vitamin D can cause side effects, such as nausea, vomiting, weakness and hypercalcemia (increased blood calcium).
   • Reviews of doctors: Doctors often recommend vitamin D as an additive to maintain a normal level of testosterone, especially in men with a deficiency of this vitamin. It can also be useful for maintaining bone health, immunity and cardiovascular system.
   • Reviews of athletes: Athletes often take vitamin D to improve recovery after training, strengthen bones and maintain the normal level of testosterone.

7. Ashwaganda (Ashwagandha):

   • The mechanism of action: Ashvaganda is an adaptogenic plant that is used in Ayurvedic medicine to reduce stress, improve energy and overall well -being. It is believed that Ashvagand can increase testosterone levels by reducing the level of cortisol, stress hormone, which can suppress testosterone production. In addition, Ashvagand can stimulate the production of luteinizing hormone (LH) and follicle -stimulating hormone (FSH), which play an important role in the regulation of the function of the sex glands.
   • Evidence base: Some studies have shown that Ashvagand can increase testosterone levels, improve sperm quality and increase libido in men. It can also help increase muscle mass and strength.
   • Recommendations for use: The recommended dosage is from 300 to 500 mg per day. It is recommended to choose additives containing a standardized ashvagand extract, for example, KSM-66.
   • Side effects: Ashvaganda is usually well tolerated, but in some cases side effects can occur, such as stomach disorder, nausea and drowsiness. Ashvaganda can interact with some drugs, so before its use it is necessary to consult a doctor.
   • Reviews of doctors: Some doctors recommend Ashvagand as an additive to reduce stress, improve energy and increase testosterone levels. They note that Ashvaganda can be especially useful for men experiencing stress and fatigue.
   • Reviews of athletes: Many athletes report the positive influence of Ashvaganda on the level of energy, muscle mass and strength. It can also help improve sleep and reduce stress.

8. Ginseng (ginseng):

   • The mechanism of action: Ginseng is a plant that is traditionally used in Chinese medicine to increase energy, improve cognitive functions and overall well -being. It is believed that ginseng can increase the level of testosterone by stimulating the production of luteinizing hormone (LH) and an increase in testosterone production in the testicles. In addition, ginseng can improve blood circulation and function of the genital organs.
   • Evidence base: Some studies have shown that ginseng can increase testosterone levels, improve sexual function and increase libido in men. It can also help improve cognitive functions and reduce fatigue.
   • Recommendations for use: The recommended dosage is from 200 to 400 mg per day. There are various types of ginseng, such as the Korean ginseng (Panax Ginseng) and the American ginseng (Panax Quinquefolius). The Korean ginseng is considered more stimulating, and the American ginseng is more soothing.
   • Side effects: Ginseng is usually well tolerated, but in some cases side effects can occur, such as insomnia, headache and stomach disorder. Ginseng can interact with some drugs, therefore, before its use, it is necessary to consult a doctor.
   • Reviews of doctors: Some doctors recommend ginseng as an additive to increase energy, improve cognitive functions and increase testosterone levels. They note that ginseng can be especially useful for men experiencing fatigue and stress.
   • Reviews of athletes: Many athletes report the positive effect of ginseng on the level of energy, endurance and cognitive functions.

9. Diindolylmethane (DIM):

   • The mechanism of action: DIM is a substance that is formed in the body when digesting cruciferous vegetables, such as broccoli, cauliflower and Brussels cabbage. DIM can affect the metabolism of estrogen, contributing to the formation of more favorable forms of estrogen and reducing the level of “bad” estrogens. It is believed that this can help maintain the balance of hormones, including increasing the ratio of testosterone to estrogen.
   • Evidence base: Studies on the influence of DIM on testosterone levels are limited, but some studies show that DIM can have a positive effect on hormonal balance. Additional studies are needed to confirm these effects.
   • Recommendations for use: The recommended dosage is from 100 to 300 mg per day.
   • Side effects: DIM is usually well tolerated, but in some cases side effects can occur, such as headache, nausea and a change in urine color.
   • Reviews of doctors: Some doctors recommend DIM to maintain hormonal balance, especially in combination with other approaches to a healthy lifestyle.
   • Reviews of athletes: Some athletes use DIM in the hope of improving the hormonal balance and maintaining muscle growth.

10. Vitamin B6:

    • The mechanism of action: Vitamin B6 is involved in many metabolic processes, including the synthesis of hormones. It can affect the level of testosterone by reducing the level of prolactin, hormone, which in high concentrations can suppress the production of testosterone.
    • Evidence base: Studies have shown that vitamin B6 can be useful for maintaining the normal level of testosterone, especially in men with a deficiency of this vitamin.
    • Recommendations for use: The recommended dosage is from 1.3 to 2 mg per day.
    • Side effects: With high doses, vitamin B6 can cause side effects, such as neuropathy.
    • Reviews of doctors: Doctors often recommend vitamin B6 to maintain overall health and hormonal balance.
    • Reviews of athletes: Athletes can take vitamin B6 to maintain the normal function of the nervous system and hormonal balance.

III. Strategies for increasing testosterone: not only dietary supplements

1. Diet optimization:

   • Sufficient calorie intake: The limitation of calorie content can reduce testosterone levels. It is important to consume enough calories to maintain the normal function of the body and hormonal balance.
   • Adequate fat consumption: Fats are necessary for the synthesis of testosterone. It is recommended to consume healthy fats such as mono -saturated and polyunsaturated fats contained in avocados, nuts, seeds, olive oil and fatty fish.
   • Sufficient protein consumption: Protein is necessary for the construction and restoration of muscle tissue, as well as to maintain hormonal balance. It is recommended to consume protein from various sources, such as meat, fish, eggs, dairy products, legumes and nuts.
   • Limiting sugar consumption and processed products: Excessive sugar consumption and processed products can lead to insulin resistance, obesity and reduction in testosterone levels. It is recommended to limit the consumption of sweet drinks, sweets, pastries, fast food and other processed products.
   • The use of products rich in zinc, magnesium and vitamin D: As mentioned earlier, these nutrients play an important role in the development of testosterone. It is recommended to include in the diet products rich in zinc (meat, seafood, nuts, seeds), magnesium (leafy vegetables, nuts, seeds, legumes) and vitamin D (oily fish, eggs, enriched products).

2. Regular physical exercises:

   • Power training: Power training is the most effective way to increase testosterone levels. They stimulate muscle growth and the production of hormones, including testosterone. It is recommended to perform strength training 2-3 times a week, working on all the main muscle groups.
   • High -intensity interval training (VITS): Vit is a form of training, which includes short periods of intense exercises alternating with periods of rest or low intensity exercises. Vit can increase testosterone levels and improve the general physical form.
   • Cardione: Moderate cardio, such as walking, jogging, swimming or cycling, can also be useful to maintain the normal level of testosterone and overall health. However, excessive cardione can lead to a decrease in testosterone levels.
   • Avoid overtraining: Obraining can lead to a decrease in testosterone levels and other health problems. It is important to give the body enough time to restore after training.

3. Sufficient sleep:

   • Strive by 7-8 hours of sleep per day: The lack of sleep can significantly reduce testosterone levels. Try to sleep at least 7-8 hours a day to maintain the normal function of the body and hormonal balance.
   • Observe sleep mode: Go to bed and wake up on the same time every day, even on weekends to adjust the inner watches of the body and improve sleep quality.
   • Create comfortable sleeping conditions: Make sure your bedroom is dark, quiet and cool. Use a convenient mattress and pillows.
   • Avoid the use of caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep. Try not to use them a few hours before bedtime.

4. Reducing stress:

   • Practice relaxation methods: Meditation, yoga, deep breathing and other relaxation methods can help reduce stress and improve overall well -being.
   • Do your favorite thing: Spend time in classes that bring you pleasure and help to relax.
   • Communicate with loved ones: Support for loved ones can help cope with stress.
   • Spend time in nature: Walks in the fresh air and communication with nature can reduce stress and improve mood.
   • Consider the possibility of contacting a psychologist or psychotherapist: If you experience chronic stress, seek help from a specialist.

5. Minimization of the effects of endocrin -destroyers:

   • What are endocrine destroyers? These are chemicals that can disrupt the function of the endocrine system, including the production of testosterone.
   • Sources of endocrin -destroyers: They can be contained in plastic, pesticides, cosmetics, household chemicals and other products.
   • How to minimize the impact:
     • Use glass or steel dishes instead of plastic.
     • Choose organic products to reduce the effects of pesticides.
     • Use natural cosmetics and household chemistry.
     • Avoid the use of plastic packaging to heat the food in the microwave.

IV. Precautions and consultation with a doctor

1. The importance of consulting a doctor before taking dietary supplement:

   • Individual characteristics of the body: Each organism is unique, and what is suitable for one person can be ineffective or even harmful to another. The doctor can evaluate your general health, identify possible contraindications and choose the optimal treatment plan.
   • Identification of the causes of a low level of testosterone: The low level of testosterone can be caused by various reasons, and it is important to establish the exact reason to prescribe effective treatment. The doctor can conduct the necessary examinations and tests to identify the cause.
   • Prevention of interaction with drugs: Some dietary supplements can interact with drugs, which can lead to undesirable side effects. The doctor can evaluate the compatibility of dietary supplements with your current drugs.
   • Efficiency and safety monitoring: The doctor can control the level of testosterone and other health indicators during the use of dietary supplements to evaluate their effectiveness and safety.

2. Possible side effects and contraindications of dietary supplements:

   • Individual intolerance: Some people may have individual intolerance to certain dietary supplements.
   • Disorder of the gastrointestinal tract: Some dietary supplements can cause stomach disorder, nausea, diarrhea or other digestive problems.
   • Allergic reactions: Some people may have allergic reactions to certain components of dietary supplements.
   • Interaction with drugs: As mentioned earlier, some dietary supplements can interact with drugs.
   • Contraindications: Some dietary supplements can be contraindicated in certain diseases, such as liver diseases, kidneys, cardiovascular system and others.

3. Caution in self -medication:

   • The risk of improper diagnosis: An independent diagnosis can be erroneous, which can lead to improper treatment.
   • The risk of aggravation of the condition: Incorrect treatment can aggravate the state of health.
   • The risk of missing a serious disease: Self -medication can lead to the fact that you will miss a serious disease that requires immediate treatment.
   • Lack of knowledge about dietary supplements: Without sufficient knowledge about dietary supplements, you can choose an inappropriate product, incorrectly apply it or not to know about possible side effects.

4. The role of a doctor in an integrated approach to increasing testosterone:

   • Diagnosis and identification of the reasons: The doctor can conduct the necessary examinations and tests to identify the causes of low level of testosterone.
   • Development of an individual treatment plan: The doctor can develop an individual treatment plan that takes into account your individual characteristics of the body, health status and lifestyle.
   • Monitoring the effectiveness and safety of treatment: The doctor can control the level of testosterone and other health indicators during treatment to evaluate its effectiveness and safety.
   • Correction of the treatment plan if necessary: The doctor can adjust the treatment plan if necessary to achieve optimal results.
   • Providing information and consultations: The doctor may provide you with the necessary information about the dough