Testosterone and dietary supplements: what do men need to know

Testosterone and dietary supplements: what do men need to know

Section 1: Testosterone – hormone masculinity and health

1. 1 Testosterone biology: synthesis, metabolism, transport

   Testosterone, the main male sex hormone, belongs to a group of steroid hormones called androgens. Its synthesis occurs mainly in Leydig’s cells in the testicles, under the control of luteinizing hormone (LH), which, in turn, is regulated by gonadotropin-releasing hormone (GNRG) from the hypothalamus. This complex cascade of hormonal regulation, a hypothalamic-pituitary-hip axis (GGG axis), ensures maintaining the required level of testosterone in the blood. A small amount of testosterone is also synthesized in the adrenal glands.

   The synthesis of testosterone begins with cholesterol. Under the influence of the CYP11A1 enzyme (cytochrome P450 SCC), cholesterol turns into transnhenone. Then the transnolone is sequentially metabolized through several intermediate stages, including dehydroepiandrosterone (DGEA), androstendion, and, finally, testosterone. Each stage is catalyzed by specific enzymes.

   Metabolism of testosterone occurs mainly in the liver. It can be transformed into dihydrotestosterone (DGT) under the influence of 5-alpha reductase enzyme, which enhances its androgenic effects in some tissues, such as prostate and hair follicles. Testosterone can also be aromatized into estradiol (main female sex hormone) under the influence of aromatase enzyme. This process is especially important for maintaining bone density and libido.

   In the blood, testosterone is transported in two main ways:

   • Associated with globulin connecting sex hormones (GSPG). This connection limits the biological activity of testosterone, since only unrelated (free) testosterone can penetrate the cells and have its effects.
   • Associated with albumin. This connection is weaker than with GSPG, and testosterone associated with albumin is considered bioavailable.

   Thus, the general testosterone in the blood includes both related and free testosterone. Determining the level of general testosterone and, if necessary, free testosterone, is an important diagnostic tool. Factors affecting the level of GSPG (for example, age, obesity, liver disease) can significantly affect the level of free testosterone, even with a normal level of general testosterone.

   Violations in any link in this complex system – from hypothalamus to enzymes involved in synthesis and metabolism – can lead to a deficiency or excess of testosterone, which entails a variety of clinical manifestations.

2. 2 Testosterone functions in the body of a man: from puberty to maturity

   Testosterone plays a key role in the development and maintenance of male characteristics and functions of the body throughout life. Its influence begins in the prenatal period, determining the sexual differentiation of the fetus.

   • Intrauterine development and puberty: Testosterone stimulates the development of the male genital organs (testicles, seeds, prostate gland) and the formation of secondary sexual characteristics, such as hair growth on the face and body, deepening the voice, increasing muscle mass. During puberty, the level of testosterone increases sharply, causing an accelerated growth of the skeleton, the development of sexual function and the formation of libido.

   • Reproductive function: Testosterone is necessary for spermatogenesis (sperm production) and maintaining normal fertility. It stimulates the development of seed tubules in the testicles where sperm formation occurs. In addition, testosterone affects libido and sexual function, providing normal erection and ejaculation.

   • Muscle mass and strength: Testosterone has a pronounced anabolic effect, stimulating protein synthesis and muscle growth. It increases the amount of myofibrils (contractile elements of muscle fibers), increases the content of glycogen (energy source for muscles) and improves the absorption of amino acids. This leads to an increase in muscle mass, strength and endurance.

   • Bone fabric: Testosterone plays an important role in maintaining bone density. It stimulates the formation of bone tissue by osteoblasts and slows down its destruction by osteoclasts. Testosterone deficiency can lead to osteoporosis (reducing bone density) and increasing the risk of fractures.

   • Steaming: Testosterone stimulates the production of erythropoetin, hormone, which stimulates the formation of red blood cells (red blood cells) in the bone marrow. This helps to increase the volume of circulating blood and improve oxygen delivery to tissues.

   • Cognitive functions: Testosterone affects cognitive functions, such as memory, attention and speed of information processing. Studies show that the normal level of testosterone is associated with an improvement in cognitive abilities, especially in old age.

   • General well -being and mood: Testosterone affects mood, energy and general well -being. Testosterone deficiency can lead to fatigue, irritability, depression and a decrease in motivation.

   Maintaining the normal level of testosterone is important for maintaining the health, energy and quality of life of a man throughout his life.

3. 3 Symptoms and causes of testosterone deficiency (hypogonadism)

   Testosterone deficiency, or hypogonadism, is a state characterized by insufficient production of testosterone with testicles. This can lead to a variety of symptoms that negatively affect the physical, mental and sexual health of a man.

   Symptoms of testosterone deficiency:

   • Sexual symptoms: Decrease in libido (sex drive), erectile dysfunction (inability to achieve or maintain an erection), a decrease in the frequency of spontaneous night erections, and a decrease in ejaculate.
   • Physical symptoms: Reducing muscle mass and strength, an increase in fat mass (especially in the abdomen), a decrease in bone density (osteoporosis), fatigue, energy decrease, hair loss on the body and face, and the ejiumns of heat.
   • Mental symptoms: Depression, irritability, anxiety, a decrease in concentration of attention, memory deterioration, insomnia.

   Causes of testosterone deficiency:

   Hypogonadism can be divided into two main types: primary and secondary.

   • Primary hypogonadism (lesion of the testicles): This is a condition in which testicles are not able to produce enough testosterone, despite normal or increased stimulation from the pituitary gland. The causes of primary hypogonadism include:

     • Klainfelter syndrome: A genetic disease in which men have an additional X chromosome (XXY instead of XY).
     • Criptorism: The impurity of the testicles in the scrotum.
     • Orchit: Inflammation of the testicles, often caused by a viral infection (for example, pig).
     • Yaichka injuries.
     • Chemotherapy or radiation therapy.
     • Age -related decrease in the function of the testicles.

   • Secondary hypogonadism (damage to the hypothalamus or pituitary gland): This is a condition in which a hypothalamus or pituitary gland does not produce a sufficient amount of GNRG or LH, respectively, which leads to insufficient egg stimulation. The causes of secondary hypogonadism include:

     • The pituitary tumors.
     • Head injuries.
     • Brain infections (for example, meningitis).
     • Callman syndrome: Genetic disease characterized by GNRG deficiency.
     • Taking certain drugs (for example, opioids, anabolic steroids).
     • Obesity.
     • Chronic diseases (for example, diabetes, HIV infection).
     • An age -related decrease in the function of the hypothalamus and pituitary gland.

   Diagnosis of testosterone deficiency:

   The diagnosis of testosterone deficiency is made on the basis of symptoms and results of blood tests for testosterone levels. Typically, the level of general testosterone is measured, and, if necessary, the level of free testosterone, LH, FSH and prolactin. Additional examinations may be required to identify the cause of hypogonadism.

   It is important to note that symptoms of testosterone deficiency can be non -specific and meet with other diseases. Therefore, it is important to consult a doctor to diagnose and prescribe the appropriate treatment.

4. 4 Drug therapy with testosterone: indications, risks, advantages

   Drug therapy with testosterone (TZT) is a treatment method aimed at increasing testosterone levels in men with hypogonadism (testosterone deficiency). TZT can be prescribed in the presence of symptoms of testosterone deficiency and confirmed by laboratory tests of low -level testosterone.

   Indications for TZT:

   • Primary hypogonadism (lesion of the testicles): Cleinfelter syndrome, cryptorchidism, orchitis, testicular injuries, chemotherapy or radiation therapy.
   • Secondary hypogonadism (damage to the hypothalamus or pituitary gland): pituitary tumors, head injuries, brain infections, calmune syndrome, taking some drugs.
   • Age hypogonadism (age -related decrease in testosterone levels) in the presence of pronounced symptoms.

   Forms of testosterone preparations:

   There are various forms of testosterone preparations, each of which has its own advantages and disadvantages:

   • Injections: This is the most common form of TZT. Injections of testosterone enantata or cypionate are administered intramuscularly every 1-4 weeks. Advantages: relatively low cost, good efficiency. Disadvantages: the need for regular injections, fluctuations in the level of testosterone in the blood between injections.
   • Gels: Gels are applied to the skin once a day. Advantages: Ease of use, a more stable level of testosterone in the blood. Disadvantages: the possibility of transmitting testosterone to other people in contact with the skin, a higher cost.
   • Plasters: The patchers are glued to the skin once a day. Advantages: Ease of use, a more stable level of testosterone in the blood. Disadvantages: skin irritation at the place of gluing the patch, higher cost.
   • Tablets for oral administration: There are tablet forms of testosterone, but they are less effective and can have a negative effect on the liver.
   • Bookcar tablets: The tablets that dissolve between the cheek and the gum. Advantages: a more stable level of testosterone in the blood, the lack of negative effects on the liver. Disadvantages: the need for frequent admission (2-3 times a day), a higher cost.

   Advantages of TZT:

   • Improving sexual function: increasing libido, improving erection, increasing the frequency of spontaneous night erections.
   • Increase in muscle mass and strength.
   • Decrease in fat mass.
   • Increase in bone density.
   • Improving mood and general well -being.
   • Improving cognitive functions.
   • Increase energy and decrease in fatigue.

   TZT risks:

   • Increasing the risk of developing prostate cancer: TZT can stimulate the growth of existing prostate cancer. Therefore, before the start of the TZT, it is necessary to undergo an examination of the prostate gland (a blood test for a dog and a finger rectal examination).
   • Increasing the risk of developing cardiovascular diseases: Some studies have shown that TZT can increase the risk of developing cardiovascular diseases, such as myocardial infarction and stroke. However, other studies did not confirm this connection.
   • Improving the level of hematocrit: TZT can stimulate the production of red blood cells, which leads to an increase in the level of hematocrit (relations of the volume of red blood cells to the total volume of blood). High hematocrit can increase the risk of blood clots.
   • Acne and oily skin: TZT can stimulate the production of sebum, which leads to the appearance of acne and oily skin.
   • Gynecomastia: TZT can lead to an increase in the mammary glands (gynecomastia) due to the conversion of testosterone into estradiol.
   • Reduced fertility: TZT can suppress the production of sperm, which leads to a decrease in fertility.
   • Increasing the risk of update apnea in a dream: TZT can worsen the course of apnea in a dream (stopping breathing in a dream).

   Important:

   TZT should be prescribed only by a doctor after a thorough examination and assessment of risks and advantages. During the TZT, it is necessary to regularly undergo examinations to control the level of testosterone, hematocrit, dog and other indicators.

Section 2: Dietrs to support testosterone: myths and reality

2. 1 Review of popular dietary supplements positioned as “Testosterone Bosterers”

   On the market there are a huge number of dietary supplements (biologically active additives), which are positioned as “Testosterone booster”. They promise to increase the level of testosterone, increase muscle mass, improve libido and overall well -being. However, it is important to understand that the effectiveness and safety of many of these additives is not proven by scientific research.

   The most popular dietary supplements, positioned as “Testosterone booster”:

   • D-paraginic acid (D-AA): The amino acid, which is supposed to stimulates the production of LH and testosterone. Some studies have shown a slight increase in testosterone levels when taking D-AA, but other studies did not reveal the effect.
   • Tribulus Terrestris Tribulus: A plant that is traditionally used to increase libido and improve sports results. However, most studies have not confirmed that the tribulus increases the level of testosterone in people.
   • Fenugreek (Fenugreek): A plant whose seeds are used as a spice and a drug. Some studies have shown that the fencing can increase the level of free testosterone and improve libido.
   • Zinc: The mineral necessary for the normal operation of the reproductive system. Zinc deficiency can lead to a decrease in testosterone levels. Taking zinc can increase the level of testosterone in people with zinc deficiency.
   • Vitamin D: Vitamin, which plays an important role in the regulation of many body functions, including testosterone production. Vitamin D deficiency can lead to a decrease in testosterone levels. Vitamin D intake can increase the level of testosterone in people with vitamin D.
   • Magnesium: The mineral necessary for the normal functioning of muscles, nerves and heart. Magnesium deficiency can lead to a decrease in testosterone levels. Taking magnesium can increase the level of testosterone in people with a deficiency of magnesium.
   • Diindolilmetan (DIM): The compound contained in cruciferous vegetables (for example, broccoli, cabbage). DIM can contribute to the metabolism of estrogen and increase the level of free testosterone.
   • Long -leaf eurecoma extract of eurecoma (Eurycoma Longifolia, Tongkat Ali): A plant that is traditionally used to increase libido and improve sports results. Some studies have shown that a long -leaved euricome can increase testosterone levels and improve sexual function.
   • Ashwaganda (Ashwagandha): Ayurvedic plant, which is used to reduce stress and improve overall well -being. Some studies have shown that Ashvagand can increase testosterone levels and improve muscle strength.

   Important:

   Before taking any dietary supplements, positioned as “testosterone booster”, it is necessary to consult a doctor. Many of these additives do not have enough evidence base, and some can be dangerous to health. It is important to choose dietary supplements from trusted manufacturers and observe the recommended dosages.

3. 2 Scientific evidence of the effectiveness (or inefficiency) of dietary supplements

   The critical assessment of scientific data on the effectiveness of dietary supplements, positioned as “Testosterone Boster”, is extremely important. Many of these additives are sold with aggressive advertising, but they have weak or contradictory scientific support. It is important to consider that many studies have restrictions on design, a small sample of participants or funded by dietary supplements.

   D-paraginic acid (D-AA):

   • Some studies have shown that D-AA can increase testosterone levels in barren men or in men with low testosterone levels. However, most studies on healthy men have not revealed a significant effect of D-AA on testosterone levels or muscle strength.
   • Some studies have shown that long-term D-AA dose can lead to a decrease in testosterone levels.

   Tribulus Terrestris Tribulus:

   • Most studies have not confirmed that the tribulus increases the level of testosterone in people.
   • Some studies have shown that tribulus can improve libido and sexual function, but these results require further confirmation.

   Fenugreek (Fenugreek):

   • Some studies have shown that the fencing can increase the level of free testosterone and improve libido.
   • The meta-analysis of studies showed that the fencing can have a positive effect on the sexual function and composition of the body (decreased fat mass and increase in muscle mass).

   Zinc:

   • Studies have shown that zinc deficiency can lead to a decrease in testosterone levels.
   • Taking zinc can increase the level of testosterone in people with zinc deficiency.
   • In studies in people with a normal zinc level, zinc intake usually does not have a significant effect on testosterone levels.

   Vitamin D:

   • Studies have shown that vitamin D deficiency can lead to a decrease in testosterone levels.
   • Vitamin D intake can increase the level of testosterone in people with vitamin D.
   • In studies in people with a normal level of vitamin D, the intake of vitamin D usually does not have a significant effect on testosterone levels.

   Magnesium:

   • Studies have shown that magnesium deficiency can lead to a decrease in testosterone levels.
   • Taking magnesium can increase the level of testosterone in people with a deficiency of magnesium.
   • In studies in people with a normal level of magnesium, the method of magnesium usually does not have a significant effect on testosterone levels.

   Diindolilmetan (DIM):

   • Research in public is limited.
   • Some studies have shown that DIM can contribute to the metabolism of estrogen and increasing the level of free testosterone, but these results require further confirmation.

   Long -leaf eurecoma extract of eurecoma (Eurycoma Longifolia, Tongkat Ali):

   • Some studies have shown that a long -leaved euricome can increase testosterone levels and improve sexual function.
   • The meta-analysis of studies showed that the eurecoma of the long-leaved can have a positive effect on the level of testosterone, sexual function and composition of the body.

   Ashwaganda (Ashwagandha):

   • Some studies have shown that Ashvagand can increase testosterone levels and improve muscle strength.
   • The meta-analysis of studies showed that Ashvaganda can have a positive effect on testosterone levels, muscle strength and a decrease in stress.

   Conclusions:

   • The effectiveness of many dietary supplements, positioned as “Testosterone booster”, is not proven by scientific research.
   • Some dietary supplements (for example, zinc, vitamin D, magnesium) can increase testosterone levels only in people with a deficiency of appropriate trace elements.
   • Some dietary supplements (for example, a fencing, eurecoma of long -leaved, Ashvaganda) can have a positive effect on testosterone levels and other indicators (for example, libido, muscle strength), but these results require further confirmation.

   It is important to critically evaluate information about dietary supplements and consult a doctor before their appointment.

4. 3 Risks and side effects of dietary supplements

   Reception of dietary supplements, even if they are positioned as “natural”, carries certain risks and can cause side effects. It is important to remember that dietary supplements do not go through the same strict test as drugs, and their composition and quality can vary.

   General risks of admission of dietary supplements:

   • Unknown composition: The composition of the dietary supplement may not correspond to the stated on the label. Some dietary supplements may contain prohibited or dangerous substances.
   • Low quality: The quality of dietary supplements can vary depending on the manufacturer. Some dietary supplements can be contaminated with heavy metals, pesticides or other harmful substances.
   • Interaction with drugs: Bades can interact with drugs by changing their effectiveness or increasing the risk of side effects.
   • Lack of proven effectiveness: Many dietary supplements do not have a sufficient evidence base, and their effectiveness is not confirmed by scientific research.
   • Masks of serious diseases: Reception of dietary supplements can mask the symptoms of serious diseases, which can lead to a delay in diagnosis and treatment.

   Specific risks and side effects of dietary supplements, positioned as “Testosterone booster”:

   • D-paraginic acid (D-AA): Possible side effects: headache, irritability, acne. Long -term intake can lead to a decrease in testosterone levels.
   • Tribulus Terrestris Tribulus: Possible side effects: disorder of the stomach, nausea, vomiting, diarrhea.
   • Fenugreek (Fenugreek): Possible side effects: disorder of the stomach, diarrhea, allergic reactions.
   • Zinc: Taking high doses of zinc can lead to nausea, vomiting, diarrhea, reduction of immunity and impaired copper absorption.
   • Vitamin D: The intake of high doses of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), nausea, vomiting, weakness and the formation of kidney stones.
   • Magnesium: Taking high doses of magnesium can lead to diarrhea, nausea, vomiting and decreased blood pressure.
   • Diindolilmetan (DIM): Possible side effects: headache, nausea, urine color change.
   • Long -leaf eurecoma extract of eurecoma (Eurycoma Longifolia, Tongkat Ali): Possible side effects: insomnia, irritability, anxiety.
   • Ashwaganda (Ashwagandha): Possible side effects: disorder of the stomach, nausea, vomiting, drowsiness.

   Important:

   • Before taking any dietary supplements, you need to consult a doctor.
   • Do not exceed the recommended dosages.
   • When any side effects appear, stop taking dietary supplements and consult a doctor.
   • Do not use dietary supplements to treat serious diseases.
   • Choose dietary supplements from trusted manufacturers.

5. 4 How to distinguish an effective dietary supplement from “dummy”: selection criteria

   The choice of effective and safe dietary supplement from a huge number of offers in the market can be a difficult task. It is important to be guided by certain criteria and critically evaluate the information provided by manufacturers and sellers.

   Criteria for choosing an effective dietary supplement:

   • The presence of scientific research: Look for dietary supplements whose effectiveness is confirmed by scientific research. Pay attention to the sample size, research design and financing (research financed by dietary supplements can be biased).
   • Composition: Study the composition of the dietary supplement and make sure that it contains ingredients that, as you know, have a positive effect on testosterone levels or other health indicators. Pay attention to the dosage of the ingredients.
   • Reputation manufacturer: Choose dietary supplements from trusted manufacturers who have a good reputation and meet quality standards.
   • Certification: Look for dietary supplements that have certification from independent organizations (for example, NSF International, USP). Certification confirms that the dietary supplement corresponds to the declared composition and does not contain harmful impurities.
   • Consumer reviews: Study consumer reviews about the dietary supplement. Pay attention to the general assessment, positive and negative reviews.
   • Consultation with a doctor: Consult a doctor before taking any dietary supplement. The doctor will be able to evaluate your individual needs and risks, as well as help choose the most suitable dietary supplement.

   Signs of “dummy”:

   • Excessive promises: Bades who promise an instant and incredible increase in testosterone levels, an increase in muscle mass or an improvement in sexual function are most likely “dummies”.
   • Secret composition: Bades, the composition of which is not indicated on the label or disguised as the “own formula”, should be avoided.
   • Lack of scientific support: Bades, the effectiveness of which is not confirmed by scientific research, should not be bought.
   • Aggressive advertising: Bades that are advertised using aggressive marketing techniques (for example, false reviews, intimidation) are usually not effective.
   • Too low price: Too low price may indicate the low quality of the dietary supplement.

   Important:

   Remember that dietary supplements are not a replacement for a healthy lifestyle. To maintain the normal level of testosterone and improve the general state of health, you need to eat right, regularly play sports, spill out and avoid stress.

Section 3: Alternative methods for maintaining a healthy level of testosterone

6. 1 The role of nutrition in maintaining the normal level of testosterone

   Food plays a key role in maintaining the normal level of testosterone and the general health of a man. A properly balanced diet provides the body with the necessary nutrients that are involved in the synthesis of hormones, maintaining muscle mass and bone density, as well as in the regulation of many other body functions.

   Key nutrients for maintaining testosterone levels:

   • Fat: Cholesterol from which testosterone is synthesized is fat. Therefore, sufficient consumption of healthy fats is necessary to maintain the normal level of testosterone. It is recommended to consume mono -alienated and polyunsaturated fats contained in avocado, olive oil, nuts, seeds and fatty fish. Transfine and excessive consumption of saturated fats should be avoided.
   • Squirrels: Proteins are necessary for the synthesis of hormones and maintaining muscle mass. It is recommended to consume enough protein from various sources, such as meat, fish, eggs, dairy products, legumes and nuts.
   • Carbohydrates: Carbohydrates are the main source of energy for the body. It is recommended to use complex carbohydrates, which are found in whole grain products, vegetables and fruits. Excessive consumption of simple carbohydrates should be avoided, which are contained in sweets, carbonated drinks and processed products.
   • Vitamins and minerals: Some vitamins and minerals play an important role in the regulation of testosterone levels. These include vitamin D, zinc, magnesium, vitamin B6 and selenium.

   Products useful for maintaining testosterone levels:

   • Fat fish (salmon, tuna, mackerel): Omega-3 fatty acids and vitamin D.
   • Eggs: Contain cholesterol, protein and vitamin D.
   • Beef: Contains protein, zinc and iron.
   • Nuts and seeds (almonds, walnuts, pumpkin seeds): Rich in useful fats, protein and trace elements.
   • Avocado: Contains mono -saturated fats and vitamin E.
   • Oysters: Rich in zinc.
   • Broccoli, cauliflower, Brussels cabbage: Contain dyindolilmetan (DIM), which can contribute to the metabolism of estrogen.
   • Garlic: It can increase the level of testosterone by reducing the level of cortisol.
   • Pomegranate: It can increase testosterone levels and improve erectile function.

   Products that should be avoided or limited:

   • Revised products: They contain many simple carbohydrates, trans fats and harmful additives.
   • Sweet drinks (soda, juices): They contain many simple carbohydrates and can lead to weight gain.
   • Alcohol: Excessive alcohol consumption can reduce testosterone levels.
   • Soy products: Contain phytoestrogens that can have an estrogenic effect.

   Model recommendations to maintain testosterone levels:

   • Adhere to a balanced diet rich in useful fats, proteins, complex carbohydrates, vitamins and minerals.
   • Use a sufficient number of calories to maintain a healthy weight.
   • Avoid processed foods, sweet drinks and excessive alcohol consumption.
   • Eat products useful for maintaining testosterone levels.
   • Use enough zinc, vitamin D and magnesium.

   Important:

   Nutrition is an important factor affecting testosterone levels. However, to maintain the normal level of testosterone, it is also necessary to regularly play sports, get out and avoid stress.

7. 2 Physical activity and its impact on testosterone production

   Physical activity has a significant impact on the production of testosterone and the general health of the man. Regular sports can increase testosterone levels, improve muscle mass and strength, reduce the fat mass and improve overall well -being.

   Types of physical activity useful for maintaining testosterone levels:

   • Power training: Power training (for example, weight lifting, push -ups, pull -ups) are the most effective way to increase testosterone levels. They stimulate protein synthesis and muscle growth, which, in turn, increases testosterone production. It is recommended to perform strength training 2-3 times a week, paying attention to the main muscle groups (legs, back, chest, shoulders, arms).
   • High -intensity interval training (VITS): Will is