Effective dietary supplement to increase testosterone: for men over 40

Effective dietary supplement to increase testosterone: for men over 40

Testosterone and aging: Understanding the level of level

With age, starting about 30 years, in men there is a gradual decrease in testosterone levels, an average of 1-2% per year. By the age of 40, this decrease can become noticeable, manifesting in various symptoms that significantly affect the quality of life. It is important to note that the “normal” level of testosterone has a wide range, and what is considered the norm for one man may be lower than optimal for another. Individual factors, such as genetics, lifestyle and general health, play a significant role.

A decrease in testosterone level, often called hypogonadism, can lead to:

• Reduction of libido and sexual function: Reducing interest in sex, erectile dysfunction and a decrease in ejaculate volume are common manifestations. Testosterone plays a key role in the regulation of sexual attraction and maintaining the health of the reproductive system.
• Reduction of muscle mass and strength: Testosterone is an anabolic hormone that promotes the growth and maintenance of muscle mass. A decrease in testosterone levels leads to a loss of muscle mass (sarcopenia) and a decrease in strength, which complicates the fulfillment of everyday tasks and reduces the general physical performance.
• An increase in fat mass, especially in the abdomen: A decrease in testosterone is often accompanied by an increase in fat mass, especially in the abdominal region. This visceral obesity is associated with an increased risk of developing cardiovascular diseases, type 2 diabetes and metabolic syndrome.
• Fatigue and reduction of energy: Chronic fatigue, a sense of lack of energy and a decrease in motivation are frequent low -level satellites of testosterone. Testosterone plays an important role in energy metabolism and maintaining a sense of vigor.
• Mood changes and cognitive function: The low level of testosterone can lead to irritability, depression, anxiety, problems with concentration and memory. Testosterone affects neurotransmitters involved in the regulation of mood and cognitive processes.
• Reducing bone density: Testosterone helps maintain bone density. A decrease in its level increases the risk of osteoporosis and fractures.
• Disorders of sleep: Insomnia, frequent awakening at night and a decrease in sleep quality can be associated with a low level of testosterone.
• Worse well -being deterioration: Some men with a low level of testosterone report a general deterioration in well -being, a decrease in motivation and interest in life.

It is important to emphasize that these symptoms can be caused by other factors, therefore, for accurate diagnosis, you must consult a doctor and take tests for testosterone levels. The doctor will also be able to exclude other possible causes of symptoms and develop an individual treatment plan, which may include a change in lifestyle, drug therapy and, in some cases, intake of dietary supplements.

Life and testosterone: the basis for increasing the level

Before considering dietary supplements, it is important to emphasize that a change in lifestyle is a cornerstone in maintaining a healthy level of testosterone. Correction of lifestyle can have a significant impact and even make a dietary supplement less necessary or increase their effectiveness.

Key aspects of a healthy lifestyle that contribute to increasing testosterone levels:

• Balanced nutrition:
  • Healthy fats: Include in the diet products rich in healthy fats, such as avocado, nuts, seeds, olive oil and fatty fish (salmon, sardines, macrel). Fats are necessary for the synthesis of testosterone.
  • Protein: Use a sufficient amount of protein (about 1.2-1.7 grams per kilogram of body weight) from low-fat sources, such as chicken, turkey, fish, eggs, legumes and tofu. Protein is important for maintaining muscle mass and overall health.
  • Complex carbohydrates: Choose complex carbohydrates, such as whole grain products, vegetables and fruits, instead of simple carbohydrates, such as white bread, sweets and carbonated drinks. Complex carbohydrates provide a stable level of energy and help control the blood sugar.
  • Limiting sugar and processed products: Avoid the use of a large amount of sugar, processed products, trans fats and fast food. These products can negatively affect testosterone levels and general health.
  • A sufficient amount of vitamins and minerals: Make sure your diet contains a sufficient amount of vitamins and minerals, especially vitamin D, zinc and magnesium, which are important for the production of testosterone.
• Regular physical exercises:
  • Power training: Power training, especially using large weights, is one of the most effective ways to increase testosterone levels. Focus on multi -vanity exercises, such as squats, deadlift, bench press and pull -ups.
  • High -intensity interval training (VITS): VITs can also help increase testosterone levels and improve the overall state of health.
  • Moderate cardio loads: Regular cardio, such as running, swimming or cycling, are useful for the cardiovascular system and general health, but they do not have such a pronounced effect on testosterone levels as strength training.
  • Avoid overtraining: Excessive training can lead to a decrease in testosterone level and increase the level of cortisol (stress hormone). It is important to give the body enough time to restore.
• Sufficient sleep: Try to sleep 7-9 hours a day. The lack of sleep can significantly reduce testosterone levels. During sleep, the body is restored and the synthesis of hormones occurs, including testosterone.
• Stress management: Chronic stress leads to an increase in the level of cortisol, which can suppress the production of testosterone. Find effective stress control methods, such as meditation, yoga, breathing exercises, natural walks or hobbies.
• Alcohol use restriction: Excessive alcohol consumption can negatively affect the level of testosterone and liver.
• Refusal of smoking: Smoking has a negative impact on many aspects of health, including testosterone levels.

Dietary supplement to increase testosterone: what works and what is not

When the lifestyle is optimized, you can consider the possibility of receiving dietary supplements for additional support for testosterone levels. It is important to understand that dietary supplements are not a replacement for a healthy lifestyle and are not a cure. The effectiveness of dietary supplements can vary depending on the individual characteristics of the body, dosage and product quality. Before taking any dietary supplement, you need to consult a doctor.

Below is a review of some popular dietary supplements, which are often used to increase the level of testosterone, indicating their potential efficiency and possible side effects:

• Vitamin D:
  • How works: Vitamin D plays an important role in the regulation of testosterone levels. Studies show that vitamin D deficiency can be associated with a low level of testosterone. Vitamin D is involved in the synthesis of steroid hormones, including testosterone.
  • Efficiency: Vitamin D intake can increase the level of testosterone in men with a deficiency of this vitamin. However, in men with a normal level of vitamin D, taking additives may not have a significant effect on testosterone levels.
  • Dosage: The recommended dosage of vitamin D is 2000-5000 IU per day. Be sure to consult a doctor to determine the optimal dosage based on a blood test.
  • Side effects: With excessive intake of vitamin D, side effects can occur, such as nausea, vomiting, weakness and increased blood calcium levels.
• Zinc:
  • How works: Zinc is necessary for the production of testosterone and spermatogenesis. It also inhibits aromatase, an enzyme that turns testosterone into estrogen. Zinc deficiency can lead to a decrease in testosterone levels.
  • Efficiency: Taking zinc can increase the level of testosterone in men with zinc deficiency. It can also be useful for improving sperm quality.
  • Dosage: The recommended zinc dosage is 15-30 mg per day.
  • Side effects: With excessive use of zinc, side effects can occur, such as nausea, vomiting, diarrhea and a decrease in copper levels.
• Magnesium:
  • How works: Magnesium plays an important role in the production of testosterone and energy exchange. It also helps to reduce the level of cortisol (stress hormone).
  • Efficiency: Magnesium intake can increase the level of testosterone, especially in men engaged in physical exercises. It can also help improve sleep and reduce stress.
  • Dosage: The recommended magnesium dosage is 200-400 mg per day.
  • Side effects: With excessive use of magnesium, side effects can occur, such as diarrhea and stomach disorder.
• D-paraginic acid (D-AA):
  • How works: D-AA is an amino acid that is involved in the regulation of testosterone production. It stimulates the release of luteinizing hormone (LH), which, in turn, stimulates testicles to the production of testosterone.
  • Efficiency: Studies show that D-AA can increase testosterone levels in the short term. However, the effectiveness of D-AA can decrease with prolonged use.
  • Dosage: The recommended dosage of D-AA is 3 grams per day.
  • Side effects: Side effects are possible, such as nausea, headache and irritability.
• Tribulus Terrestris Tribulus:
  • How works: Toltris tribulus is a plant that is traditionally used to increase libido and improve sexual function. It is believed that it stimulates the release of LH and increases the level of testosterone.
  • Efficiency: Evidence of the effectiveness of the Tribulus Terrrys to increase the level of testosterone is limited. Some studies show a slight increase in testosterone levels, while others do not reveal any effect. However, Tertrix tribulus can improve libido and sexual function in some men.
  • Dosage: The dosage of the tribulus Terright varies depending on the concentration of active substances. It is usually recommended to take 250-750 mg per day.
  • Side effects: Side effects are possible, such as stomach disorder and insomnia.
• Pajuk (Fenugreek):
  • How works: Court is a plant that is used to increase libido and improve sexual function. It is believed that it blocks enzymes that turn testosterone into estrogen, thereby increasing the level of free testosterone.
  • Efficiency: Studies show that the fencing can increase the level of free testosterone and improve libido in men.
  • Dosage: The recommended dosage of the fencing is 500-600 mg per day.
  • Side effects: Side effects are possible, such as stomach disorder and body smell, similar to maple syrup.
• Ashwaganda (Ashwagandha):
  • How works: Ashvaganda is an adaptogenic plant that is used to reduce stress, increase energy and improve overall well -being. It is believed that it reduces the level of cortisol (stress hormone) and increases the level of testosterone.
  • Efficiency: Studies show that Ashvagand can increase testosterone levels, improve sperm quality and reduce stress in men.
  • Dosage: The recommended dosage of Ashvaganda is 300-500 mg per day.
  • Side effects: Side effects are possible, such as stomach disorder and drowsiness.
• Diindolilmetan (DIM):
  • How works: DIM is a substance that is formed in the body when digesting cruciferous vegetables, such as broccoli and cabbage. It is believed that it helps to balance the level of estrogen and testosterone. DIM helps to turn the “bad” forms of estrogen into “good”, which can improve hormonal balance.
  • Efficiency: DIM does not increase the level of testosterone directly, but it can help improve the ratio of testosterone and estrogen, which can be useful for men with a high level of estrogen.
  • Dosage: The recommended DIM dosage is 100-200 mg per day.
  • Side effects: Side effects are possible, such as headache, stomach disorder and urine color change.
• Urtica dioica root extract:
  • How works: Nettle root extract contains Lignans, which can contact a globulin connecting sex hormones (GSPG). GSPG binds testosterone, making it inactive. Binding to the GSPG, nettle lignans allow more testosterone to remain free and active.
  • Efficiency: Nettle root extract can help increase the level of free testosterone.
  • Dosage: The recommended dosage of the nettle extract is 300-600 mg per day.
  • Side effects: Side effects are possible, such as stomach disorder.
• Creatine:
  • How works: Creatine is a substance that is naturally contained in the muscles and is used to produce energy. It is also a popular supplement for increasing strength and muscle mass.
  • Efficiency: Creatine does not increase the level of testosterone directly, but it can contribute to the growth of muscle mass, which, in turn, can positively affect the hormonal background. In addition, some studies show that creatine can slightly increase the level of digidrotestosterone (DGT), a more active form of testosterone.
  • Dosage: The recommended dosage of creatine is 3-5 grams per day.
  • Side effects: Side effects are possible, such as water delay and stomach disorder.

Safety and warnings

Before taking any dietary supplement, you need to consult a doctor. It is important to discuss with the doctor your current diseases, drugs taken and possible contraindications. Some dietary supplements can interact with medicines or aggravate existing diseases.

Important warnings:

• Do not exceed the recommended dosages: Excessive intake of dietary supplements can lead to side effects.
• Choose quality products from reliable manufacturers: Make sure the dietary supplement is tested for cleanliness and efficiency.
• Do not use dietary supplement as a replacement for a healthy lifestyle: Bad should be used as an addition to a balanced diet, regular physical exercises and enough sleep.
• Be careful with dietary supplements containing a mixture of ingredients: Some dietary supplements contain a mixture of various ingredients, which complicates the assessment of their safety and efficiency.
• Tell the doctor about any side effects: If you experience any side effects after taking dietary supplements, see a doctor immediately.

Analyzes and monitoring

If you suspect that you have a low level of testosterone, you must consult a doctor to conduct blood tests. Blood tests will determine your level of testosterone and exclude other possible causes of symptoms.

The doctor may prescribe the following tests:

• General testosterone: Measures the total amount of testosterone in the blood.
• Free testosterone: It measures the amount of testosterone, which is not associated with proteins and is available for use by the body.
• Globulin connecting sex hormones (GSPG): Measures the amount of GSPG in the blood.
• Luteinizing hormone (LH): It stimulates the testicles to the production of testosterone.
• Follicle -stimulating hormone (FSG): He plays a role in spermatogenesis.
• Estradiol: The main estrogenic hormone in men.
• Prolactin: A hormone that can affect the level of testosterone.

Regular monitoring of testosterone levels is important for assessing the effectiveness of treatment and identifying possible side effects.

Personalized approach

There is no universal solution to increase testosterone levels. The best approach is a personalized plan developed by a doctor based on your individual needs, health status and test results. It is important to remember that what works for one man may not work for another.

The doctor may recommend:

• Life change change: Optimization of nutrition, physical exercises, sleep and stress control.
• Reception of dietary supplements: The choice of dietary supplements that can be useful for increasing testosterone levels.
• Medicine therapy: In some cases, replacement therapy with testosterone (ZTT) may be required.

Putting therapy with testosterone (ZTT): When is it necessary?

ZTT is a drug treatment that is used to increase testosterone levels in men with clinically significant hypogonadism. ZTT can be prescribed by a doctor only after a thorough examination and confirmation of the diagnosis of hypogonadism.

ZTT can be assigned in the following cases:

• Clinically significant hypogonadism: Symptoms of low level of testosterone, confirmed by blood tests.
• Lack of effect from changing lifestyle and dietary supplement: If a change in lifestyle and admission of dietary supplements have not led to an increase in testosterone level and improve symptoms.

ZTT is available in various forms:

• Testosterone injections: They are introduced intramuscularly every 1-4 weeks.
• Transdermal plasters: Stick on the skin every day.
• Testosterone gels: Apply to the skin once a day.
• Bookcar tablets of testosterone: They are attached to the gum twice a day.
• Testosterone implants: Introduced under the skin every 3-6 months.

ZTT can be effective in improving the symptoms of hypogonadism, such as a decrease in libido, fatigue, muscle loss and an increase in fat mass. However, ZTT also has potential side effects, such as acne, fluid retention, breast augmentation, prostate increased and the risk of cardiovascular diseases.

Before starting the ZTT, it is necessary to carefully discuss with the doctor all the risks and advantages of treatment. ZTT should be carried out under the strict supervision of a doctor.

Conclusion (in the context of “do not include conclusion”, this is just a reminder)

It is important to remember that maintaining a healthy level of testosterone is an important aspect of male health and well -being. Optimization of lifestyle, intake of dietary supplements and, in some cases, ZTT can help men over 40 years old maintain a healthy level of testosterone and improve the quality of life. Always consult a doctor before taking any additives or treatment.