Comparison of dietary supplements to increase testosterone levels: deep analysis and guidance
Testosterone: Key hormone for male health
Testosterone, the main male sex hormone, plays a critical role in various aspects of male health and well -being. It affects the muscle mass, strength, bone density, libido, mood, energy level and cognitive functions. With age, as well as under the influence of various factors, the level of testosterone can decrease, which leads to undesirable consequences, such as:
- Decrease in libido and sexual function
- Reducing muscle mass and strength
- Increase fat mass
- Fatigue and energy reduction
- Depression and irritability
- Reducing bone density
- Violation of cognitive functions
In this regard, maintaining the optimal level of testosterone becomes a priority for many men. In addition to a healthy lifestyle, including proper nutrition, regular physical exercises and sufficient sleep, many turn to biologically active additives (dietary supplements) to increase testosterone levels. However, it is important to understand that the effectiveness and safety of various dietary supplements can vary significantly.
Factors affecting testosterone levels
Before considering specific dietary supplements, it is necessary to understand the factors affecting the level of testosterone:
- Age: With age, the level of testosterone naturally decreases, starting about 30 years.
- Life: Unhealthy nutrition, lack of physical activity, chronic stress and lack of sleep can negatively affect testosterone levels.
- Diseases: Some diseases, such as hypogonadism, obesity, type 2 diabetes and Klainfelter syndrome, can lead to a decrease in testosterone levels.
- Medicines: Some drugs, such as opioid analgesics, antidepressants and corticosteroids, can reduce testosterone levels.
- Environmental factors: The impact of certain chemicals, such as pesticides and plasticizers, can disrupt the hormonal balance and influence the level of testosterone.
Overview of the main dietary supplements to increase testosterone levels
There are many dietary supplements that are positioned as a means to increase the level of testosterone. It is important to carefully study the scientific data and consumer reviews before making a decision on taking any of them. Below is a review of the most popular and studied dietary supplements:
1. D-asparaginic acid (D-ASPARTIC ACID, DAA)
- The mechanism of action: DAA is an amino acid that is involved in the synthesis of hormones, including testosterone. It is believed that DAA stimulates the release of luteinizing hormone (LH) from the pituitary gland, which, in turn, stimulates the production of testosterone in testicles.
- Scientific data: Some studies have shown that DAA can increase testosterone levels in men with a low hormone level. However, other studies did not reveal the significant effect of DAA on testosterone levels in men with a normal level.
- 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 side effects can be observed, such as headache, irritability and increased sweating.
- Conclusion: DAA can be effective for increasing testosterone levels in men with a low hormone level, but additional studies are needed to confirm its effectiveness and safety.
2. Tribulus Terbulus Terrestris)
- The mechanism of action: Toltris tribulus is a plant that is traditionally used to increase libido and improve sexual function. It is believed that the tribulus contains saponins that can stimulate testosterone production.
- Scientific data: The results of the tribulus studies Tearros are ambiguous. Some studies have shown that tribulus can increase libido and improve erectile function, but does not have a significant effect on testosterone levels. Other studies have not revealed any influence of the tribulus on testosterone levels or sexual function.
- Dosage: It is usually recommended to take 750-1500 mg of tribulus torres per day.
- Side effects: Tertrix tribulus is usually well tolerated, but in some cases side effects can be observed, such as stomach disorder, nausea and insomnia.
- Conclusion: Toltris tribulus can be effective for increasing libido and improving sexual function, but its effect on testosterone levels remains in question.
3. Paziknik (Fenugreek)
- The mechanism of action: Caulineum is a plant that is traditionally used in Ayurvedic medicine to treat various diseases. It is believed that the fences contains compounds that can block enzymes that turn testosterone into estrogen, thereby increasing the level of free testosterone.
- Scientific data: Some studies have shown that the fencing can increase the level of free testosterone, libido and improve 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 side effects can be observed, such as the disorder of the stomach, diarrhea and the smell of the body, resembling maple syrup.
- Conclusion: The fencing can be effective for increasing the level of free testosterone, libido and improve strength indicators.
4. Zinc (Zinc)
- The mechanism of action: Zinc is an important mineral that is involved in the synthesis of testosterone. Zinc deficiency can lead to a decrease in testosterone levels.
- Scientific data: Studies have shown that zinc intake can increase the level of testosterone in men with zinc deficiency. However, the intake of zinc does not have a significant effect on testosterone levels in men with a normal zinc level.
- Dosage: The recommended daily dose of zinc is 11 mg for men.
- Side effects: Taking high doses of zinc can cause side effects, such as nausea, vomiting and diarrhea.
- Conclusion: Taking zinc can be effective for increasing testosterone levels in men with zinc deficiency.
5. Vitamin D (Vitamin D)
- The mechanism of action: Vitamin D is an important vitamin that is involved in the regulation of many physiological processes, including testosterone production. Vitamin D deficiency can lead to a decrease in testosterone levels.
- Scientific data: Studies have shown that the intake of vitamin D can increase the level of testosterone in men with vitamin D deficiency. However, vitamin D does not have a significant effect on testosterone levels in men with a normal level of vitamin D.
- Dosage: The recommended daily dose of vitamin D is 600-800 IU.
- Side effects: Taking high doses of vitamin D can cause side effects, such as nausea, vomiting and weakness.
- Conclusion: Vitamin D intake can be effective for increasing testosterone levels in men with vitamin D. deficiency.
6. The mags (magnesium)
- The mechanism of action: Magnesium is an important mineral that is involved in many physiological processes, including testosterone production. Magnesium helps to release testosterone from the proteins binding it, making it more bioavailable.
- Scientific data: Studies have shown that magnesium deficiency can be associated with a lower level of testosterone. Magnesium intake can increase the level of testosterone, especially in those who play sports or have a magnesium deficiency.
- Dosage: The recommended daily dose of magnesium is 400-420 mg for men.
- Side effects: Taking high doses of magnesium can cause side effects, such as diarrhea and stomach disorder.
- Conclusion: Magnesium intake can be effective for increasing testosterone levels, especially in those who play sports or have a deficiency of magnesium.
7. Ashwaganda (Ashwagandha)
- The mechanism of action: Ashvaganda is a plant that is traditionally used in Ayurvedic medicine as adaptogen. Adaptogens help the body cope with stress. It is believed that Ashvaganda reduces the level of cortisol, stress hormone, which can suppress the production of testosterone.
- Scientific data: Studies have shown that Ashvagand can increase testosterone levels, improve strength indicators and reduce cortisol levels.
- Dosage: It is usually recommended to take 300-500 mg of ashvaganda extract per day.
- Side effects: Ashvaganda is usually well tolerated, but in some cases side effects can be observed, such as drowsiness, stomach disorder and a decrease in blood pressure.
- Conclusion: Ashvaganda can be effective for increasing testosterone levels, improving power indicators and reducing cortisol levels.
8. Network dioecious (Urtica Dioica)
- The mechanism of action: Disarmeal nettle contains lignans, which can be associated with globulin connecting sex hormones (GSPG). GSPG binds testosterone, making it less bioavailable. Binding to the GSPG, nettle lignans can increase the amount of free, bioavailable testosterone.
- Scientific data: Some studies in vitro and animals have shown that nettle extract can affect GSPG. However, clinical studies in public are limited.
- Dosage: Usually uses nettle root extract, the dosage varies.
- Side effects: It is usually considered safe, but small gastrointestinal disorders are possible.
- Conclusion: Additional studies are required in humans to confirm the effectiveness of nettles in increasing the level of free testosterone.
9. Chrysin (chrysin)
- The mechanism of action: Chryzin is a flavonoid contained in some plants, such as propolis. It acts as an inhibitor of aromatase, an enzyme that turns testosterone into estrogen. By blocking the aromatase, Chrysin theoretically can increase the level of testosterone.
- Scientific data: Clinical studies in people have shown that Chrysin has low bioavailability with oral administration. This means that it is poorly absorbed into the blood and, therefore, may not have a significant effect on testosterone levels.
- Dosage: The dosage varies, but due to low bioavailability, even high doses can be ineffective.
- Side effects: It is usually considered safe, but additional studies are needed.
- Conclusion: Due to low bioavailability, Chrysin is probably not an effective dietary supplement to increase the level of testosterone with oral administration.
10. Mountain Eleutherococcus (Eleutherococcus Senticosus)
- The mechanism of action: Mountain Eleutherococcus, also known as the Siberian ginseng, is an adaptogen. Like Ashvaganda, it helps the body cope with stress. Reducing stress can indirectly contribute to increasing testosterone levels.
- Scientific data: Some studies have shown that eleutherococcus can improve physical and mental performance, as well as reduce fatigue. However, its direct influence on testosterone levels is less studied.
- Dosage: It is usually recommended to take 300-400 mg of extract per day.
- Side effects: Usually it is well tolerated, but can cause insomnia and nervousness in some people.
- Conclusion: Eleutherococcus can be useful for improving overall well -being and reduce stress, which can indirectly affect the level of testosterone.
Factors that should be taken into account when choosing a dite
When choosing a dietary supplement to increase the level of testosterone, the following factors must be taken into account:
- Health status: Consult a doctor to exclude any medical contraindications.
- Composition: Carefully study the composition of the dietary supplement and make sure that it contains only the ingredients, the safety and effectiveness of which is confirmed by scientific research.
- Dosage: Follow the recommended dosage indicated on the packaging.
- Reviews: Read the reviews of other consumers to find out about their experience of receiving dietary supplements.
- Manufacturer: Choose dietary supplements from reliable manufacturers who adhere to quality and safety standards.
- Interaction with drugs: Find out whether the dietary supplement can interact with other medicines that you take.
Important warnings
- Bades are not medicines and are not intended for the treatment of any diseases.
- The effectiveness and safety of dietary supplements is not always confirmed by scientific research.
- Before taking any dietary supplement, you need to consult a doctor.
- Do not exceed the recommended dosage.
- If any side effects occur, stop taking the dietary supplement and consult a doctor.
In addition to dietary supplements: other ways to increase testosterone levels
In addition to taking dietary supplements, there are other ways to increase testosterone levels, which include:
- Healthy nutrition: Use a sufficient amount of protein, healthy fats and complex carbohydrates. Avoid processed products, sugar and trans fats.
- Regular physical exercises: Do strength training and high -intensity interval training (HIIT).
- Sufficient sleep: Sleep 7-8 hours a day.
- Reducing stress: Practice relaxation methods such as meditation, yoga or tai-chi.
- Maintaining a healthy weight: Excess weight can lead to a decrease in testosterone levels.
- Refusal of smoking and abuse of alcohol: Smoking and alcohol abuse can negatively affect testosterone levels.
- Minimization of the effects of toxins: Avoid exposure to pesticides, plasticizers and other chemicals that can violate the hormonal balance.
Conclusion
The choice of dietary supplement to increase the level of testosterone is an individual process that requires a thorough study of scientific data, consumer reviews and consulting with a doctor. It is important to remember that dietary supplements are not a panacea and should be considered as an addition to a healthy lifestyle, including proper nutrition, regular physical exercises and sufficient sleep. Only an integrated approach will achieve the optimal level of testosterone and improve the general state of health and well -being.