How to choose effective dietary supplement to increase testosterone

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Section 1: understanding of testosterone and its role

Testosterone is the main male sex hormone that plays a key role in many physiological processes that go far beyond reproductive function. It belongs to the class of androgens and is synthesized mainly in testicles in men and in smaller quantities in ovaries and adrenal glands in women. In men, testosterone is responsible for the development of primary and secondary sexual characteristics, such as recessing voice, hair growth on the body and face, and the development of muscles.

1.1. Physiological functions of testosterone:

• Development and maintenance of muscle mass and strength: Testosterone stimulates the synthesis of the protein necessary for the growth and restoration of muscle fibers. It also increases the amount of muscle cells, which leads to hypertrophy. The low level of testosterone is often associated with the loss of muscle mass (sarcopenia) and a decrease in force.
• Regulation of libido and sexual function: Testosterone is a key hormone responsible for sexual attraction and maintenance of erectile function. It affects the nervous paths in the brain that control sexual excitement. The low level of testosterone can lead to a decrease in libido, erectile dysfunction and a decrease in the frequency of spontaneous erections.
• Maintaining bone density: Testosterone plays an important role in maintaining bone health. It contributes to the formation of new bone tissue and prevents the loss of bone mass. The low level of testosterone can increase the risk of osteoporosis, especially in elderly men.
• Sperm production: Testosterone is necessary for spermatogenesis, the process of formation of sperm in the testicles. It supports the function of the cell cells that feed and support developing spermatozoa. The low level of testosterone can lead to a decrease in the number of sperm and a deterioration in sperm quality, which can affect fertility.
• Mood and energy regulation: Testosterone affects mood, energy and cognitive functions. It can improve mood, increase energy and improve concentration. The low level of testosterone is often associated with depression, fatigue and a decrease in cognitive functions.
• Maintenance of metabolism: Testosterone affects the metabolism of fats, carbohydrates and proteins. It helps to burn fat and maintain a healthy cholesterol level. The low level of testosterone can lead to an increase in fat mass, insulin resistance and lipid profile deterioration.
• Development and maintenance of secondary sexual characteristics: Testosterone is responsible for the development and maintenance of male secondary sexual characteristics, such as hair growth on the face and body, deepening the voice and increasing the size of the Adam apple.

1.2. Reasons for reducing testosterone levels:

The level of testosterone naturally decreases with age, starting about 30 years. However, there are other factors that can help reduce testosterone levels:

• Age: With age, the testicles gradually reduce their ability to produce testosterone. This process, known as age -related hypogonadism, is a normal physiological phenomenon.
• Chronic diseases: Some chronic diseases, such as type 2 diabetes, obesity, liver and kidney disease, can negatively affect testosterone levels.
• Medicines: Some drugs, such as opioid analgesics, corticosteroids and antidepressants, may suppress the production of testosterone.
• Egg injuries: Yaichka injuries or surgical egg removal can lead to a decrease in testosterone levels.
• Genetic factors: Some genetic states, such as Klainfelter syndrome, can cause hypogonadism.
• Obesity: Excessive weight, especially in the abdomen, is associated with a lower level of testosterone. Fat tissue contains an enzyme aromatase that turns testosterone into estrogen.
• Chronic stress: Long -term stress can increase the level of cortisol, stress hormone, which can suppress testosterone production.
• Inal meals: The lack of nutrients, such as zinc, vitamin D and magnesium, can negatively affect testosterone levels.
• Lack of sleep: Insufficient sleep can reduce testosterone levels. During sleep, the body produces hormones necessary to regulate the hormonal balance, including testosterone.
• Alcohol abuse and drugs: Alcohol abuse and drugs can negatively affect the function of the testicles and reduce testosterone levels.

1.3. Symptoms of low level of testosterone:

Symptoms of low level of testosterone can be diverse and vary from person to person. Some of the most common symptoms include:

• Libido reduction (sexual attraction)
• Erectile dysfunction (problems with achieving and maintaining an erection)
• Reducing muscle mass and strength
• Increase fat mass, especially in the abdomen
• Fatigue and energy reduction
• Depression and irritability
• Reducing cognitive functions (problems with memory and concentration of attention)
• Hair loss on the body and face
• Breast enlargement (gynecomastia)
• Reduced bone density (osteoporosis)
• Reducing the size of the testicles
• Infertility

It is important to note that the presence of one or more of these symptoms does not necessarily mean that you have a low level of testosterone. For accurate diagnosis, it is necessary to take a blood test to the level of testosterone.

Section 2: Diagnostics and tests for testosterone

Before proceeding with any dietary supplement to increase testosterone, you need to make sure that you have really a low level of this hormone. Diagnosis of low level of testosterone includes a medical examination, history of the history and blood test for testosterone levels.

2.1. Medical examination and anamnesis:

The doctor will conduct a general medical examination and ask you about your symptoms, medical history, drugs taken and lifestyle. He can also ask questions about your sexual function, mood and energy level.

2.2. Blood test for testosterone:

To determine the level of testosterone, it is necessary to pass a blood test. There are several types of blood tests for testosterone:

• General testosterone: This analysis measures the total amount of testosterone in the blood, both associated with proteins and free.
• Free testosterone: This analysis measures the amount of testosterone, which is not associated with proteins and is available for use by body tissues. Many doctors believe that the measurement of free testosterone more accurately reflects the level of biologically active testosterone.
• Bio -access testosterone: This analysis measures the amount of testosterone, which is associated with albumin, as well as free testosterone. It is considered more accurate than the general testosterone, but less accurate than free testosterone.
• Lutheinizing hormone (LH) and follicle -stimulating hormone (FSH): These hormones are produced by the pituitary gland and stimulate the production of testosterone in testicles. Measurement of the level of LH and FSH can help determine the cause of the low level of testosterone.
• Globulin connecting sex hormones (GSPG): GSPG is a protein that connects testosterone in the blood. The measurement of the level of GSPG can help determine the amount of free and bioavailable testosterone.
• Estradiol: This hormone is the main estrogen in men. Measurement of estradiol levels can be useful, since a high estradiol level can help reduce testosterone levels.
• Prolactin: This hormone is produced by the pituitary gland. A high level of prolactin can suppress the production of testosterone.

2.3. Preparation for blood test:

To obtain the most accurate results of blood tests for testosterone, the following recommendations must be followed:

• Analysis time time: A blood test for testosterone should be taken in the morning, since the level of testosterone is usually the highest at this time of the day.
• Starvation: It is not recommended to eat within 8-12 hours before the blood test. You can drink water.
• Avoid stress: Try to avoid stress before taking blood test, as stress can affect the level of hormones.
• Tell the doctor: Tell the doctor about all the drugs that you take, as some drugs may affect the results of the blood test.
• Refrain from sexual activity: It is recommended to refrain from sexual activity within 24-48 hours before taking blood test.

2.4. Interpretation of analysis results:

The normal level of testosterone can vary depending on the laboratory and age. Typically, the normal range of total testosterone is from 300 to 1000 ng/dl. However, the optimal level of testosterone can be individual. It is important to discuss the results of a blood test with a doctor in order to determine whether your testosterone level is within normal limits and whether you need treatment. The doctor will also take into account your symptoms and the history of the disease when interpreting the results of the analysis.

Section 3: Bades to increase testosterone: review and scientific data

After you are convinced that you have a really low level of testosterone, you can consider the possibility of receiving dietary supplements to increase it. It is important to remember that the effectiveness of dietary supplements can vary, and not all dietary supplements have a sufficient scientific base. Before taking any dietary supplements, it is necessary to consult a doctor.

3.1. Vitamin D:

Vitamin D is a fat -soluble vitamin that plays an important role in many body functions, including bone health, immunity and hormone regulation. Some studies show that vitamin D deficiency can be associated with a low level of testosterone.

• Scientific data: The study published in the journal Hormone and Metabolic Research showed that the intake of vitamin D addeds increased the level of testosterone in men with vitamin D deficiency. Other studies also confirm the relationship between vitamin D and testosterone levels.
• Recommended dosage: The recommended daily dose of vitamin D is 600-800 IU. However, people with vitamin D deficiency may need higher doses that the doctor should determine.
• Precautions: Taking high doses of vitamin D can lead to toxicity. Symptoms of vitamin D toxicity include nausea, vomiting, weakness and heart rhythm. Do not exceed the recommended dose of vitamin D without consulting a doctor.

3.2. Zinc:

Zinc is an important mineral that is involved in many enzymatic reactions in the body, including testosterone synthesis. Zinc deficiency can negatively affect testosterone levels.

• Scientific data: The study published in the journal Nutrition showed that the use of zinc additives increased the level of testosterone in men with zinc deficiency. Other studies also confirm the role of zinc in the regulation of testosterone levels.
• Recommended dosage: The recommended daily dose of zinc is 11 mg for men. People with zinc deficiency may need higher doses that the doctor must determine.
• Precautions: Taking high doses of zinc can lead to side effects, such as nausea, vomiting and diarrhea. Long -term intake of high doses of zinc can also disrupt the absorption of copper. Do not exceed the recommended dose of zinc without consulting a doctor.

3.3. Magnesium:

Magnesium is another important mineral that is involved in many body functions, including hormone regulation. Some studies show that magnesium deficiency can be associated with a low level of testosterone.

• Scientific data: The study published in the journal Biological Trace Element Research showed that the technique of magnesium has increased the level of testosterone in men playing sports. Other studies also confirm the role of magnesium in the regulation of testosterone levels.
• Recommended dosage: The recommended daily dose of magnesium is 400-420 mg for men. People with magnesium deficiency may need higher doses that the doctor should determine.
• Precautions: Taking high doses of magnesium can lead to side effects, such as diarrhea and stomach disorder. People with kidney diseases should consult a doctor before taking magnesium additives.

3.4. Tribulus Terrestris Tribulus:

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

• Scientific data: Animal studies have shown that Tertrix tribulus can increase testosterone levels. However, the results of research in public are ambiguous. Some studies have not shown any influence of the tribulus of the terrestris on the level of testosterone in healthy men, while other studies showed a slight increase in testosterone levels in men with a low level of testosterone.
• Recommended dosage: The recommended dosage of the tribulus of the terrestris varies depending on the concentration of active substances in the addition. It is usually recommended to take 250-750 mg per day.
• Precautions: Tertrix tribulus can cause side effects, such as stomach disorder, nausea and vomiting. It is not recommended to take tribulus terrestris for pregnant and nursing women.

3.5. D-asparaginic acid (D-ASPARTIC ACID):

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

• Scientific data: Some studies have shown that taking D-asparaginic acid can increase the level of testosterone, especially in men with low testosterone levels. However, other studies did not show any effect of D-asparaginic acid on testosterone levels.
• Recommended dosage: The recommended dosage of D-asparaginic acid is 3 grams per day.
• Precautions: D-antiparaginic acid can cause side effects, such as headache and irritability. It is not recommended to take D-asparaginic acid to pregnant and nursing women.

3.6. Pajuk (Fenugreek):

A fencth is a plant whose seeds are traditionally used to increase libido and improve sexual function.

• Scientific data: Some studies have shown that taking the penalty extract can increase testosterone levels and improve sexual function.
• Recommended dosage: The recommended dosage of the penalty extract varies depending on the concentration of active substances in the addition. It is usually recommended to take 500-600 mg per day.
• Precautions: The fencing can cause side effects, such as stomach, diarrhea and allergic reactions. It is not recommended to take the fenced woman to pregnant women.

3.7. Ashwaganda (Ashwagandha):

Ashvaganda is an adaptogenic plant that is traditionally used in Ayurvedic medicine to reduce stress, increase energy and improve cognitive functions.

• Scientific data: Some studies have shown that taking Ashvaganda extract can increase testosterone levels, reduce cortisol (stress hormone) and improve sperm quality.
• Recommended dosage: The recommended dosage of Ashvaganda extract varies depending on the concentration of active substances in the addition. It is usually recommended to take 300-500 mg twice a day.
• Precautions: Ashvagand can cause side effects, such as stomach disorder, nausea and drowsiness. It is not recommended to take ashvagand for pregnant and lactating women, as well as people with thyroid diseases.

3.8. Other dietary supplements:

There are other dietary supplements that are advertised as means to increase testosterone, but their effectiveness is not scientifically proven or requires further research. These include:

• DHEA (dehidroepandrosterone): The hormone that is produced by the adrenal glands. Some studies show that DHEA can increase testosterone levels in elderly men, but further research is needed. Reception of DHEA should be carried out only under the supervision of a doctor, as it can cause side effects.
• Creatine: Amino acid, which is used to increase muscle strength and endurance. Some studies show that creatine can slightly increase the level of testosterone, but further research is needed.
• Brown: A trace element that is involved in the regulation of hormones. Some studies show that Bor can increase testosterone levels, but further research is needed.
• The eurecoma of long -leaved (Tongkat ali): A plant that is traditionally used to increase libido and improve sexual function. Some studies show that a long -leaved euricome can increase the level of testosterone, but further research is needed.

Section 4: Alternative methods of increasing testosterone

In addition to taking dietary supplements, there are other ways to increase testosterone levels, which include changes in the lifestyle and nutrition. These methods can be effective both in themselves and in combination with the reception of dietary supplements.

4.1. Proper nutrition:

Proper nutrition plays an important role in maintaining a healthy level of testosterone. It is important to adhere to a balanced diet rich in nutrients necessary for the production of testosterone.

• Eas enough protein: Protein is a building material for muscles and is necessary for the synthesis of testosterone. It is recommended to consume 1.6-2.2 grams of protein per kilogram of body weight per day. Good sources of protein include meat, fish, eggs, dairy products, legumes and nuts.
• Do not avoid fat: Fats are also necessary for the synthesis of testosterone. It is recommended to consume healthy fats, such as mono -saturated and polyunsaturated fats contained in olive oil, avocados, nuts, seeds and fatty fish. Limit the consumption of saturated and trans fats contained in fatty meat, processed products and fast food.
• Eas enough carbohydrates: Carbohydrates provide the body with energy and are necessary to maintain the level of glycogen in the muscles. It is recommended to use complex carbohydrates, such as whole grain products, fruits and vegetables. Limit the consumption of simple carbohydrates, such as sweets and carbonated drinks.
• Get enough vitamins and minerals: Vitamins and minerals, such as vitamin D, zinc, magnesium and boron, play an important role in the regulation of testosterone levels. Try to get enough of these nutrients from food or additives, if necessary.
• Avoid processed products: Processed products often contain a lot of sugar, saturated and trans fats, as well as few nutrients. They can negatively affect testosterone levels and general health.
• Drink enough water: Water is necessary for many body functions, including hormone regulation. Try to drink at least 8 glasses of water per day.

4.2. Physical activity:

Regular physical activity can help increase testosterone levels. Particularly effective strength training and high -intensity interval training (VITS) are especially effective.

• Power training: Power training stimulates testosterone production and contribute to the growth of muscle mass. It is recommended to engage in strength training 2-3 times a week, studying all the main muscle groups.
• High -intensity interval training (VITS): Vit is a type of training that includes short periods of intensive activity, alternating with periods of rest or low intensity. VIIT can help increase testosterone levels and improve the overall health.
• Cardio training: Cardio training, such as running, swimming and cycling, can also be useful to maintain a healthy level of testosterone. However, excessive cardio training can lead to a decrease in testosterone levels, so it is important to observe moderation.
• Avoid overtraining: Overcoming can lead to a decrease in testosterone levels. It is important to give the body enough time to restore between training.

4.3. Dream:

A sufficient dream is necessary to maintain a healthy level of testosterone. During sleep, the body produces hormones necessary to regulate the hormonal balance, including testosterone.

• Sleep 7-9 hours at night: Try to sleep 7-9 hours at night. A lack of sleep can reduce testosterone levels.
• Create comfortable sleeping conditions: Provide the darkness, silence and cool in the bedroom.
• Observe sleep mode: Try to go to bed and get up at the same time every day, even on weekends.

4.4. Stress management:

Chronic stress can increase the level of cortisol, stress hormone, which can suppress testosterone production. It is important to learn how to manage stress in order to maintain a healthy level of testosterone.

• Practice relaxation techniques: Relaxation techniques, such as meditation, yoga and deep breathing, can help reduce stress.
• Spend time in nature: Time spent in nature can help reduce stress and improve mood.
• Take a hobby: The occupation of your favorite hobby can help distracted from stress and improve the mood.
• Communicate with friends and family: Communication with friends and family can help reduce stress and feel more supported.

4.5. Limiting the use of alcohol and drugs:

Alcohol abuse and drugs can negatively affect the function of the testicles and reduce testosterone levels. It is recommended to limit the use of alcohol and abandon drug use.

4.6. Healthy weight:

Obesity, especially in the abdomen, is associated with a lower level of testosterone. Losing weight can help increase testosterone levels.

Section 5: Safety and side effects of dietary supplements

Before taking any dietary supplements, it is necessary to take into account their safety and possible side effects. It is important to consult a doctor to make sure that dietary supplements are safe for you and do not interact with other medicines that you take.

5.1. General precautions:

• Consult a doctor: Before taking any dietary supplements, it is necessary to consult a doctor. The doctor can evaluate your health status, determine the cause of the low level of testosterone and choose the most suitable and safe dietary supplements.
• Buy dietary supplements from reliable manufacturers: Buy dietary supplements from reliable manufacturers that guarantee the quality and cleanliness of products. Avoid buying dietary supplements from unknown manufacturers or on suspicious websites.
• Follow the instructions for use: Carefully read the instructions for the use of dietary supplements and follow the recommended dosage. Do not exceed the recommended dose without consulting a doctor.
• Tell the doctor about all the dietary supplements: Tell the doctor about all the dietary supplements that you take, as they can interact with other medicines.
• Follow your condition: Carefully follow your condition and inform the doctor about any side effects that you experience when taking dietary supplements.
• Be realistic in your expectations: Do not expect dietary supplements to give an instant result. The effect of taking dietary supplements can be gradual and individual.
• Do not replace dietary supplements with a healthy lifestyle: Bades are not a replacement for a healthy lifestyle. To maintain a healthy level of testosterone, you need to eat properly, engage in physical activity, just sleep and manage stress.

5.2. Possible side effects of dietary supplements:

Side effects of dietary supplements can vary depending on a specific dietary supplement, dosage and individual characteristics of the body. Some of the most common side effects of dietary supplements include:

• Indigestion
• Nausea
• Vomit
• Diarrhea
• Headache
• Irritability
• Drowsiness
• Allergic reactions

In rare cases, dietary supplements can cause more serious side effects, such as damage to the liver, kidneys or heart. When any serious side effects appear, you must immediately consult a doctor.

5.3. Interaction of dietary supplements with medicines:

Some dietary supplements can interact with the medicines that you take. The interaction of dietary supplements with drugs can enhance or weaken the effect of drugs, as well as increase the risk of side effects. It is important to inform the doctor about all the dietary supplements that you accept in order to avoid undesirable interactions.

Section 6: Legal aspects and regulation of dietary supplements

The status of dietary supplements and their regulation vary in different countries. In some countries, dietary supplements are regulated as food, and in others as drugs. It is important to know the legal aspects and regulation of dietary supplements in your country in order to make conscious decisions on their purchase and use.

6.1. Russia:

In Russia, dietary supplements are regulated as food. This means that dietary supplement manufacturers are not required to prove their effectiveness and safety before the market. However, dietary supplements must comply with the safety requirements of food products established by the legislation of the Russian Federation. On the packaging of dietary supplements, information on the composition, method of application, contraindications and shelf life should be indicated.

6.2. USA:

In the United States, dietary supplements are regulated as food according to the Law on Dietary Addictions, Health and Education (DSHEA) of 1994. This means that the Office for Sanitary Supervision of the quality of food and medication (FDA) does not evaluate the safety and effectiveness of dietary supplements before their entry into the market. Bad manufacturers are responsible for ensuring the safety of their products and for the veracity of the information specified on the packaging. FDA can take measures against dietary supplements if they pose a threat to consumer health.

6.3. European Union:

In the European Union, the regulation of dietary supplements varies depending on the country. Some countries regulate dietary supplements as food, and others as drugs. The European Food Safety Agency (EFSA) assesses the safety and efficiency of dietary supplements based on scientific data. In the EU there is a list of permitted vitamins and minerals that can be used in dietary supplements.

6.4. The importance of checking information:

Before buying and using dietary supplements, it is important to check information about them from reliable sources. Do not trust advertising that promises wonderful results. Consult a doctor or pharmacist to get objective information about dietary supplements. Look for information about dietary supplements on websites of state bodies, such as FDA and EFSA, as well as on websites of scientific organizations.

Section 7: Prospects and future research

Studies in the influence of dietary supplement on testosterone levels continue. In the future, new dietary supplements may appear, which will be more effective and safe. Studies will also be conducted aimed at studying the mechanisms of the action of well -known dietary supplements and to determine the optimal dosages and methods of application.

7.1. New dietary supplements:

Currently, studies of new plant extracts, amino acids and other compounds are being conducted, which can have a positive effect on testosterone levels. Some of the promising areas of research include the study of the influence of probiotics on testosterone levels and the development of new forms of dietary supplements, which will ensure better digestibility and bioavailability.

7.2. Action mechanisms:

Despite the fact that some dietary supplements have been used to increase testosterone for a long time, the mechanisms of their actions have not been fully studied. In the future, studies will be conducted aimed at studying molecular mechanisms by which dietary supplements affect the production of testosterone, androgens receptors and other processes associated with the regulation of hormonal balance.

7.3. Optimal dosages and methods of application:

Optimal dosages and methods of using dietary supplements can vary depending on the individual characteristics of the body, age, health status and other factors. In the future, studies will be conducted aimed at determining the optimal dosages and methods of applying dietary supplements for various groups of people.

7.4. Individual approach:

In the future, the approach to the choice of dietary supplements to increase testosterone will become more and more individual. The doctor will take into account the genetic characteristics of the patient, his state of health, lifestyle and other factors to choose the most suitable and effective dietary supplements.

7.5. The importance of clinical research:

In order to prove the effectiveness and safety of dietary supplements, it is necessary to conduct clinical research with the participation of people. In the future, it is necessary to increase the number of clinical studies of dietary supplements in order to obtain more reliable and reliable data.

Section 8: Resume and recommendations

The choice of effective dietary supplements to increase testosterone is a complex process that requires an individual approach and consultation with a doctor. Before taking any dietary supplements, you need to make sure that you have a really low level of testosterone, and that dietary supplements are safe for you. Do not forget about the importance of a healthy lifestyle, which includes proper nutrition, regular physical activity, sufficient sleep and stress management. Bades can be a useful addition to a healthy lifestyle, but are not its replacement.

8.1. Main conclusions:

• Testosterone is an important hormone that plays a key role in many physiological processes.
• The low level of testosterone can lead to various health problems.
• There are various dietary supplements that can help increase testosterone levels.
• The effectiveness of dietary supplements can vary, and not all dietary supplements have a sufficient scientific base.
• Before taking any dietary supplements, it is necessary to consult a doctor.
• A healthy lifestyle plays an important role in maintaining a healthy level of testosterone.

8.2. Recommendations:

• Consult a doctor to determine the level of testosterone and identify the reasons for its reduction.
• Adhere to a healthy lifestyle, which includes proper nutrition, regular physical activity, sufficient sleep and stress management.
• Consider the possibility of taking dietary supplement to increase testosterone, if necessary and safe for you.
• Choose dietary supplements from reliable manufacturers and follow the instructions for use.
• Report the doctor about all the bades accepted