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Safe dietary supplement to increase testosterone levels: comprehensive guidance

Section 1: Testosterone: Foundations and meaning

1.1. What is testosterone?

Testosterone is the main male sex hormone related to the androgen group. It is synthesized mainly in the cells of the leidig eggs in men and in small quantities in the ovaries in women, as well as in the adrenal cortex in both sexes. Testosterone plays a key role in the development and maintenance of male sexual characteristics, including the development of the genital organs, hair growth on the body, increasing muscle mass and changing the voice.

1.2. Testosterone functions in the body of a man:

Reproductive function: Stimulates spermatogenesis (sperm formation), libido (sex drive) and erectile function.
Development of muscle mass and strength: Testosterone promotes protein synthesis, which leads to an increase in muscle mass and strength. It also affects the distribution of adipose tissue, helping to reduce fat in the abdomen.
Bone density: Testosterone plays an important role in maintaining bone health, stimulating the formation of bone tissue and preventing osteoporosis.
Energy level and mood: A sufficient level of testosterone is associated with a high level of energy, a good mood and a decrease in the risk of depression.
Cognitive functions: Testosterone affects cognitive functions, such as memory, concentration and spatial thinking.
Red blood cells: It stimulates the production of erythropoetin, hormone, which stimulates the production of red blood cells.
Hair growth: It affects the growth of hair on the face, body and scalp. However, paradoxically, it can contribute to baldness in the male type of genetically predisposed men.

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

The low level of testosterone can be manifested by various symptoms that affect the physical and mental health of a man. It is important to note that these symptoms can be caused by other causes, therefore, for accurate diagnosis, you must consult a doctor.

Libido decrease: Reducing sexual desire and interest in sexual activity.
Erectile dysfunction: Difficulties with achieving or maintaining an erection.
Reducing muscle mass and strength: The loss of muscle mass, despite training, and a decrease in general strength.
Increase fat mass: Accumulation of fat, especially in the abdomen.
Fatigue and weakness: A constant feeling of fatigue, lack of energy and a decrease in endurance.
Mood swings and irritability: Frequent mood changes, irritability, anxiety and depression.
Reduced bone density: Increasing the risk of osteoporosis and fractures.
Increase in the thoracic glands (gynecomastia): The development of breast tissue in men.
Sleep disorders: Insomnia, intermittent sleep and other sleep problems.
Reducing concentration and memory: Difficulties with concentration, worsening memory and cognitive functions.
Hair loss: Strengthening hair loss on the head.
Reducing the size of the testicles: Reducing the volume of eggs.
Infertility: Problems with the conception of a child.

1.4. Factors affecting testosterone levels:

Many factors can affect the level of testosterone in the body of a man. Some of them are inevitable, such as age, but others can be controlled by changing lifestyle.

Age: The level of testosterone, as a rule, begins to decline after 30 years, by about 1-2% per year. This is a natural aging process.
Obesity: Excess weight, especially abdominal obesity, is associated with a low level of testosterone. The adipose tissue contains an enzyme aromatase that turns testosterone into estrogen (female sex hormone).
Chronic diseases: Some diseases, such as type 2 diabetes, cardiovascular diseases and chronic obstructive lung disease (COPD), can reduce testosterone levels.
Medicines: Some drugs, such as opioid analgesics, corticosteroids and antidepressants, can affect testosterone production.
Stress: Chronic stress can increase the level of cortisol, stress hormone, which can suppress testosterone production.
Lack of sleep: A lack of sleep can reduce testosterone levels. It is recommended to sleep 7-8 hours a day.
Inal meals: The lack of zinc, vitamin D and other nutrients can negatively affect testosterone production.
Alcohol abuse: Excessive alcohol consumption can damage Leydig’s cells in testicles, reducing testosterone production.
Smoking: Smoking can negatively affect testosterone levels and general health.
Egg injuries: Yaikhek or surgical operations in this area can damage Leydig cells and reduce testosterone production.
Genetic factors: A genetic predisposition can play a role in the level of testosterone.
The effect of endocrine destroyers: Chemicals, such as bisphenol A (BPA) and flulates that are contained in plastic and cosmetics, can disrupt the endocrine system and influence the level of testosterone.

1.5. Diagnostics of low level of testosterone:

To diagnose low level of testosterone, you must consult a doctor who will conduct an examination and prescribe the necessary tests. The main analysis is a blood test for general testosterone.

Blood test for general testosterone: This analysis measures the total amount of testosterone in the blood. Usually it is carried out in the morning, since the level of testosterone is the highest at this time of day.
Blood test for free testosterone: This analysis measures the amount of testosterone, which is not associated with blood proteins and is available for use by the body.
Blood test for luteinizing hormone (LH) and follicle -stimulating hormone (FSH): These hormones control the production of testosterone in testicles. The measurement of their level can help determine the cause of the low level of testosterone.
Blood test for prolactin: An increased level of prolactin can reduce testosterone levels.
Other tests: The doctor may prescribe additional tests to exclude other diseases that can cause symptoms similar to low testosterone.

Section 2: Safe dietary supplement to increase testosterone levels

Before considering specific additives, it is important to emphasize the following:

Consult a doctor: Before taking any additives, it is necessary to consult a doctor in order to verify their safety and the absence of contraindications, especially if you have any chronic diseases or take other drugs.
Realistic expectations: Additives are not a magic pill. They can help increase the level of testosterone, but will not replace a healthy lifestyle, including proper nutrition, regular training and sufficient sleep.
Product quality: It is important to choose additives from reliable manufacturers who conduct independent laboratory studies to confirm the quality and purity of their products.
Dosage: Follow the dosage instructions indicated on the packaging. Do not exceed the recommended dose.
Individual reaction: The reaction to the additives can be individual. Some people may experience positive effects, while others may not notice any changes or experience side effects.

2.1. Vitamin D:

Vitamin D is a fat -soluble vitamin that plays an important role in the health of bones, the immune system and the regulation of testosterone levels.

The mechanism of action: Vitamin D affects the production of testosterone, interacting with vitamin D receptors in testicles.
Research: Studies have shown that in men with vitamin D deficiency, the level of testosterone is lower than in men with a sufficient level of vitamin D. Reception of vitamin D additives can increase the level of testosterone in men with deficiency. One study published in the journal Hormone and Metabolic Researchshowed that taking 3332 IU Vitamin D per day during the year increased the level of testosterone in men with vitamin D.
Safety and dosage: Vitamin D is usually safe in recommended doses. The recommended daily dose is 600-800 IU, but some people may need higher doses, especially if they have a shortage. The upper limit of vitamin D consumption is 4000 IU per day. Excessive intake of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood) and other side effects.
Sources: Vitamin D can be obtained from sunlight, fatty fish (salmon, tuna, sardines) and enriched products (milk, cereals). However, in most cases, to maintain the optimal level of vitamin D, it is necessary to take additives, especially in the winter months or if you live in a region with insufficient sunlight.

2.2. Zinc:

Zinc is an important mineral that is involved in many biological processes, including immune function, protein synthesis and testosterone production.

The mechanism of action: Zinc plays a key role in the functioning of Leydig’s cells that produce testosterone in the testicles. It can also block the enzyme aromatase, which turns testosterone into estrogen.
Research: Studies have shown that zinc deficiency can lead to a decrease in testosterone levels. Taking zinc additives can increase the level of testosterone in men with zinc deficiency. One study published in the journal Nutritionshowed that taking 30 mg of zinc per day for 6 months increased the level of testosterone in men with zinc deficiency.
Safety and dosage: Zinc is usually safe in recommended doses. The recommended daily dose is 11 mg for men. The upper limit of zinc consumption is 40 mg per day. Excessive use of zinc can lead to nausea, vomiting, diarrhea and other side effects. He can also violate the assimilation of copper. Therefore, it is recommended to take zinc supplements with copper.
Sources: Zinc can be obtained from meat (beef, lamb), seafood (oysters, crabs), nuts, seeds and legumes.

2.3. Magnesium:

Magnesium is an important mineral that is involved in more than 300 enzymatic reactions in the body, including testosterone production.

The mechanism of action: Magnesium can affect the level of testosterone, associated with globulin connecting sex hormones (GSPG). GSPG binds testosterone and makes it less affordable for use by the body. Magnesium can reduce the level of GSPG, which leads to an increase in the amount of free testosterone.
Research: Studies have shown that taking magnesium additives can increase the level of testosterone, especially in men involved in sports. One study published in the journal Biological Trace Element Researchshowed that taking 10 mg of magnesium per kilogram of body weight per day for 4 weeks increased the level of testosterone in men involved in the taekwondo.
Safety and dosage: Magnesium is usually safe in recommended doses. The recommended daily dose is 400-420 mg for men. Excessive method of magnesium can lead to diarrhea and other side effects.
Sources: Magnesium can be obtained from green leafy vegetables, nuts, seeds, legumes and whole grains.

2.4. D-asparaginic acid (DAA):

D-asparaginic acid is an amino acid that plays a role in the production of hormones, including testosterone.

The mechanism of action: DAA stimulates the production of luteinizing hormone (LH) in the pituitary gland. LH, in turn, stimulates Leydig’s cells in testicles to the production of testosterone.
Research: Some studies have shown that DAA intake can increase testosterone levels. One study published in the journal Reproductive Biology and Endocrinologyshowed that taking 3 grams of DAA per day for 12 days increased the level of testosterone in men with low testosterone levels. However, other studies did not show a significant increase in testosterone levels. It is important to note that the DAA effect can be more pronounced in men with a low level of testosterone.
Safety and dosage: DAA is usually safe in recommended doses. The recommended dose is 2-3 grams per day. Some people may experience side effects, such as nausea, headache and irritability.
Sources: DAA is not contained in significant quantities in food. It can only be obtained from additives.

2.5. Tribulus Terrestris Tribulus:

Tribulus Terrytris is a plant that is traditionally used in Ayurvedic and Chinese medicine to increase libido and improve sexual function.

The mechanism of action: It is believed that the tribulus stimulates the production of luteinizing hormone (LH), which, in turn, stimulates the production of testosterone. However, the mechanism of action of the tribulus has not been fully studied.
Research: The results of studies of the tribulus are contradictory. Some studies have shown that the intake of the tribulus can increase the libido and improve sexual function, but does not always lead to a significant increase in testosterone levels. Other studies have not shown any significant effects. It is important to note that the quality of the tribulus products can vary, and the effect may depend on the dose and concentration of active substances.
Safety and dosage: Tribulus is usually safe in recommended doses. The recommended dose is 250-750 mg per day. Some people may experience side effects, such as stomach disorder.
Sources: Tribulus can only be obtained from additives.

2.6. Pajuk (Fenugreek):

A fencth is a plant whose seeds are used as a spice and in traditional medicine for various purposes, including increasing libido and improving sexual function.

The mechanism of action: The fencing contains compounds called forostanol saponins that can block enzymes that turn testosterone into estrogen and dihydotestosterone (DGT). This can lead to an increase in the level of free testosterone.
Research: Some studies have shown that the intake of the clock can increase libido and improve sexual function, as well as increase testosterone levels. One study published in the journal Phytotherapy Researchshowed that taking 600 mg of fencing extract per day for 8 weeks increased the level of testosterone and improved the sexual function in men.
Safety and dosage: The car is usually safe in recommended doses. The recommended dose is 500-600 mg per day. Some people may experience side effects, such as stomach disorder and the smell of maple syrup in the urine.
Sources: The fencing can be obtained from the seeds of the fencing, which can be used as a spice. Also available additives with fencing extract.

2.7. Ashwaganda (Ashwagandha):

Ashvaganda is an adaptogenic plant that is used in Ayurvedic medicine to reduce stress, increase energy and improve overall well -being.

The mechanism of action: Ashvaganda reduces the level of cortisol, stress hormone, which can suppress the production of testosterone. It can also increase the level of luteinizing hormone (LH) and testosterone.
Research: Studies have shown that the intake of ashvaganda can increase testosterone levels and improve sperm quality. One study published in the journal Fertility and Sterilityshowed that taking 5 grams of ashvaganda per day for 3 months increased the level of testosterone and improved the quality of sperm in men with infertility.
Safety and dosage: Ashvaganda is usually safe in recommended doses. The recommended dose is 300-500 mg per day. Some people may experience side effects, such as stomach disorder and drowsiness.
Sources: Ashvagand can only be obtained from additives.

2.8. Eurycoma Long -leaved (Eurycoma Longifolia) or Tongkat Ali:

The eurecoma of the long-leaved, also known as Tongkat Ali, is a plant that grows in Southeast Asia and is traditionally used to increase libido, improve sexual function and increase testosterone levels.

The mechanism of action: It is believed that Tongkat Ali stimulates the production of luteinizing hormone (LH), which, in turn, stimulates the production of testosterone. It can also block the enzyme aromatase, which turns testosterone into estrogen.
Research: Some studies have shown that Tongkat Ali may increase the level of testosterone, improve sexual function and increase muscle. One study published in the journal Andrologyshowed that the reception of 200 mg of the Tongat Ali extract per day for 1 month increased the level of testosterone and improved the sexual function in men.
Safety and dosage: Tongkat Ali is usually safe in recommended doses. The recommended dose is 200-400 mg per day. Some people may experience side effects, such as insomnia and irritability.
Sources: Tongat Ali can only be obtained from additives.

2.9. Diindolilmetan (DIM):

Diindolilmetan (DIM) is a compound that is formed when digesting cruciferous vegetables, such as broccoli, cabbage and cauliflower.

The mechanism of action: Dim can contribute to a healthy metabolism of estrogens. It helps to translate the strong forms of estrogen (for example, estradiol) into weaker (for example, estriol). This can lead to an increase in the ratio of testosterone to estrogen.
Research: DIM studies were mainly carried out on animals and in test tubes. Additional studies in public are needed to confirm its effectiveness in increasing the level of testosterone. However, some people use DIM to maintain hormonal balance.
Safety and dosage: Dim is usually safe in recommended doses. The recommended dose is 100-200 mg per day. Some people may experience side effects, such as headache and stomach disorder.
Sources: DIM can be obtained from cruciferous vegetables. Also available additives with DIM.

2.10. L-Carnitin:

L-carnitine is an amino acid that plays a role in energy metabolism.

The mechanism of action: L-carnitine helps to transport fatty acids to mitochondria, where they are used to produce energy. It can also improve the function of androgen receptors, making them more sensitive to testosterone.
Research: Studies have shown that taking L-carnitine can increase testosterone levels and improve sperm quality. One study published in the journal Fertility and Sterilityshowed that taking 2 grams of L-carnitine per day for 3 months increased the level of testosterone and improved the quality of sperm in men with infertility.
Safety and dosage: L-carnitine is usually safe in recommended doses. The recommended dose is 1-3 grams per day. Some people may experience side effects, such as stomach disorder.
Sources: L-carnitine can be obtained from meat, fish and poultry. Also available additives with L-carnitine.

Section 3: Life and testosterone

In addition to taking additives, a change in lifestyle plays a key role in maintaining the optimal level of testosterone.

3.1. Proper nutrition:

Balanced diet: Adhere to a balanced diet rich in proteins, useful fats and complex carbohydrates. Avoid processed products, sugar and trans fats.
Sufficient calorie intake: Insufficient calorie intake can reduce testosterone levels. Make sure you get enough calories to maintain your level of activity.
Healthy fats: Include products rich in healthy fats in your diet, such as avocado, nuts, seeds and olive oil. Fats are necessary for the production of testosterone.
Protein: Use enough protein that is necessary for the synthesis of hormones, including testosterone, and to restore muscles after training. Good sources of protein include meat, fish, eggs, dairy products, legumes and tofu.
Cross -stained vegetables: Include cruciferous vegetables in your diet, such as broccoli, cabbage and cauliflower. They contain compounds that can contribute to a healthy metabolism of estrogen.
Alcohol restriction: Excessive alcohol consumption can reduce testosterone levels. Limit alcohol consumption to a moderate level (no more than one or two drinks per day).
Hydration: Support the adequate level of hydration by drinking enough water during the day.

3.2. Regular training:

Power training: Power training, especially with large weights, stimulates testosterone production. Focus on multi -sustained exercises, such as squats, bench press, becoming thrust and pull -ups.
High -intensity interval training (VITS): Vit can also increase testosterone levels.
Moderate cardio load: Moderate cardio loading (for example, jogging, swimming, cycling) is useful for overall health and can help reduce the level of cortisol.
Avoid overtraining: Obraining can lead to an increase in the level of cortisol and a decrease in testosterone levels. Give your body enough time to restore.

3.3. Sufficient sleep:

7-8 hours of sleep: Try to sleep 7-8 hours every night. A lack of sleep can reduce testosterone levels.
Regular sleep schedule: Follow the regular sleep schedule, going to bed and waking up at the same time every day, even on weekends.
Create a comfortable sleeping atmosphere: Make sure your bedroom is dark, quiet and cool.
Avoid screens before bedtime: Avoid the use of electronic devices (phones, tablets, computers) before going to bed, since blue light from the screens can disrupt the production of melatonin, sleep hormone.

3.4. Reducing stress:

Meditation and yoga: Meditation and yoga can help reduce stress and cortisol.
Respiratory exercises: Respiratory exercises can help calm the nervous system and reduce stress.
Spend time in nature: Conducting time in nature can reduce stress and improve mood.
Do what you like: Find the time for classes that bring you pleasure and help to relax.
Communicate with friends and family: Support from friends and family can help cope with stress.

3.5. Limiting the effects of endocrine destroyers:

Avoid plastic with BPA: Avoid the use of plastic dishes and containers containing bisphenol A (BPA). Use glass or stainless steel dishes.
Limit the effects of flulates: Limit the effects of flulates contained in cosmetics, perfumes and personal hygiene products. Choose products without flulators.
Organic products: If possible, use organic products to reduce the effects of pesticides and other chemicals.

Section 4: Cautions and possible side effects

It is important to remember that even safe dietary supplements can cause side effects in some people. In addition, they can interact with other drugs or diseases.

4.1. General warnings:

Individual sensitivity: The reaction to the additives can be individual. Some people may experience positive effects, while others may not notice any changes or experience side effects.
Interaction with drugs: Additions can interact with other drugs that you take. Be sure to tell your doctor about all the additives that you accept.
Contraindications: Some additives can be contraindicated in certain diseases. Consult a doctor to make sure that the supplement is safe for you.
Product quality: It is important to choose additives from reliable manufacturers who conduct independent laboratory studies to confirm the quality and purity of their products. Poor supplements may contain harmful substances or not contain the declared amount of active ingredients.
Do not replace the treatment: Additions should not be used to replace traditional treatment. If you have any diseases, consult a doctor.

4.2. Possible side effects of individual dietary supplements:

Vitamin D: Excessive intake of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), nausea, vomiting, weakness and kidney problems.
Zinc: Excessive use of zinc can lead to nausea, vomiting, diarrhea, reduction of immunity and impaired copper assimilation.
Magnesium: Excessive method of magnesium can lead to diarrhea, nausea and vomiting.
D-asparaginic acid (DAA): Some people may experience side effects, such as nausea, headache and irritability.
Tribulus Terrestris Tribulus: Some people may experience side effects, such as stomach disorder.
Pajuk (Fenugreek): Some people may experience side effects, such as stomach disorder and the smell of maple syrup in the urine.
Ashwaganda (Ashwagandha): Some people may experience side effects, such as stomach disorder and drowsiness.
Eurycoma Long -leaved (Eurycoma Longifolia) or Tongkat Ali: Some people may experience side effects, such as insomnia and irritability.
Diindolilmetan (DIM): Some people may experience side effects, such as headache and stomach disorder.
L-Carnitin: Some people may experience side effects, such as stomach disorder.

4.3. When to consult a doctor:

Consult a doctor if you experience any side effects after taking additives, especially if they are serious or do not pass within a few days. Also, consult a doctor if you suspect that the supplement interacts with another medicine that you take.

Section 5: Alternative approaches to increasing testosterone levels

In addition to taking additives and changes in lifestyle, there are other alternative approaches that can help increase testosterone levels.

5.1. Hormone therapy (replacement therapy with testosterone – ZTT):

Hormonal therapy is the most effective way to increase testosterone levels, but it also has risks and side effects. ZTT is prescribed only by a doctor and requires regular medical observation.

Testosterone forms: Testosterone is available in various forms, including injections, gels, plasters and tablets.
Risks and side effects: ZTT can cause various side effects, such as acne, an increase in the chest glands (gynecomastia), fluid retention, increase in cholesterol and an increase in the risk of cardiovascular diseases. It can also suppress the natural production of testosterone.
Indications: ZTT is usually prescribed for men with clinically proven hypogonadism (low testosterone level), which causes significant symptoms.
Consultation with a doctor: Before the start of ZTT, you need to undergo an examination by a doctor to make sure that it is safe for you and that you understand risks and advantages.

5.2. Drugs that stimulate testosterone production (clomiphen, tamoxifen):

These drugs are used to stimulate the production of luteinizing hormone (LH) and follicle -stimulating hormone (FSH), which, in turn, stimulate the production of testosterone in the testicles.

The mechanism of action: Clomiphen and Tamoxifen block the action of estrogens in a hypothalamus and pituitary gland, which leads to an increase in the production of LH and FSH.
Application: These drugs can be used to treat hypogonadism in men, especially if it is caused by problems with a hypothalamus or pituitary gland.
Side effects: Clomiphen and Tamoxifen can cause side effects, such as headache, visual impairment, rush of heat and an increase in the chest glands (gynecomastia).
Appointment by a doctor: These drugs should be prescribed and controlled by a doctor.

5.3. Bor products:

Bor is a trace element that can affect the level of testosterone.

The mechanism of action: Bor can increase the level of free testosterone, associated with globulin connecting sex hormones (GSPG).
Research: Some studies have shown that taking boron additives can increase testosterone levels.
Sources: Bor is found in foods such as prunes, raisins, nuts and avocados.
Dosage: The recommended boron dose is 3 mg per day.

5.4. Transdermal derted patch:

This is a method of delivery of testosterone directly into the testicles through the skin of the scrotum.

Advantages: It can provide a more stable level of testosterone and avoid certain side effects associated with other forms of ZTT.
Flaws: It can cause skin irritation at the place of application.
Usage: The patch is glued to the skin of the scrotum and changes every day.
Appointment by a doctor: Must be prescribed and controlled by a doctor.

Section 6: The importance of consulting a doctor

This section emphasizes the importance of consulting with a doctor before taking any dietary supplements or a change in lifestyle in order to increase the level of testosterone.

Individual approach: The level of testosterone and the reasons for its reduction can be different among different people. The doctor can evaluate your situation and offer the most suitable treatment plan.
Exclusion of other diseases: Low -level symptoms of testosterone can be caused

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