What dietary supplements really increase testosterone?

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What dietary supplements really increase testosterone? Analysis of scientific data and practical recommendations

I. Fundamentals of testosterone and its role

  • Testosterone definition: Testosterone is the main male sex hormone, androgen, which plays a key role in the development and maintenance of male characteristics. It belongs to a group of steroid hormones, synthesized mainly in testicles (in men) and in small quantities in the ovaries (in women) and adrenal glands.
  • Testosterone functions: Testosterone performs many important functions in the body, including:
    • The development of male sexual characteristics: Provides the development of penis, scrotum and prostate gland during intrauterine development and puberty. It stimulates the growth of hair on the face and body, a change in voice and an increase in muscle mass.
    • Regulation of libido and sexual function: Testosterone is necessary to maintain normal sex drive, erectile function and fertility.
    • Maintaining muscle mass and strength: It stimulates the synthesis of protein and promotes the growth of muscle tissue, and also increases strength and endurance.
    • Strengthening bones: Testosterone plays an important role in maintaining bone density and prevent osteoporosis.
    • Mood regulation and cognitive functions: The low level of testosterone can be associated with depression, fatigue, irritability and a decrease in cognitive functions.
    • Production of red blood cells: Testosterone stimulates the production of erythropoetin, hormone, which contributes to the formation of red blood cells.
    • Metabolism: Affects the metabolism of fats, carbohydrates and proteins.
  • Testosterone synthesis: Testosterone synthesis is a complex process that begins with cholesterol. It occurs in Lydig’s cells in the testicles under the control of the luteinizing hormone (LH) produced by the pituitary gland. LH stimulates Lydig’s cells to transform cholesterol into transnhenolone, which then turns into other intermediate hormones, ultimately leading to the formation of testosterone. The process is regulated by the feedback system: the high level of testosterone suppresses LH production, and the low level, on the contrary, stimulates.
  • Normal level of testosterone: The normal level of testosterone in the blood varies depending on the age, time of day and individual characteristics. Usually it is measured in nanograms for deciliter (NG/DL) or nanomoli per liter (nmol/l). The generally accepted range for men is approximately 300-1000 ng/dl (10-35 nmol/l). However, it is important to consider that these values ​​are only indicative, and the optimal level can differ for each person. It is important to consult a doctor to assess the level of testosterone and determine the need for treatment.
  • Factors affecting testosterone levels:
    • Age: The level of testosterone naturally decreases with age, starting about 30 years. This decrease occurs gradually, by about 1-2% per year.
    • Diseases: Some diseases, such as obesity, diabetes, metabolic syndrome, hypogonadism (ovice failure), pituitary disease and adrenal glands, can lead to a decrease in testosterone levels.
    • Medicines: Some drugs, such as opioids, glucocorticoids, antidepressants and some drugs for treating high blood pressure, can negatively affect testosterone levels.
    • Life: An unhealthy lifestyle, including improper nutrition, lack of physical activity, excessive drinking and smoking, can reduce testosterone levels.
    • Stress: Chronic stress can increase the level of cortisol, stress hormone, which can suppress testosterone production.
    • Lack of sleep: The lack of sleep can disrupt the hormonal balance and lead to a decrease in testosterone levels.
    • Environment: The effect of some chemicals, such as pesticides and plasticizers, can negatively affect testosterone levels.
  • Symptoms of low level of testosterone (hypogonadism):
    • Decrease in libido and sexual function
    • Erectile dysfunction
    • Fatigue and weakness
    • Decrease in muscle mass and strength
    • Increase fat mass
    • Reducing bone density
    • Depression, irritability and mood swings
    • Reducing cognitive functions
    • Sleep violation
    • Hair loss on the body
  • Diagnostics of low level of testosterone: Diagnosis of low level of testosterone includes a blood test to measure testosterone levels, as well as an assessment of the symptoms and medical history of the patient. It is important to measure both general and free testosterone, since free testosterone is a biologically active form of the hormone. Additional tests may also be required to exclude other possible causes of symptoms.

II. The role of dietary supplements in maintaining testosterone levels

  • DEMPLE DEMIRE (biologically active additives): Dietary supplies are concentrates of natural or identical to natural biologically active substances designed for direct intake or introduction to food products in order to enrich the diet with individual food or biologically active substances and their complexes.
  • Differences between dietary supplements and drugs: The main difference between dietary supplements and drugs is to prescribe and regulation. Medicines are intended for the treatment, prevention or diagnosis of diseases and undergo strict clinical trials before approval. The dietary supplements are designed to maintain health and do not require the same degree of verification. They are not intended for the treatment of diseases, but can have a positive effect on the body.
  • Legislative regulation of dietary supplements: Adjustment of dietary supplements varies in different countries. In most countries, dietary supplements are regulated as food products, and not as drugs. This means that they are not subjected to the same strict safety and effectiveness test as medicine. It is important to choose a dietary supplement from reliable manufacturers who adhere to quality standards and undergo independent testing.
  • The mechanisms of action of dietary supplements potentially increasing testosterone: Bad can affect testosterone levels in several ways:
    • Stimulation of the production of luteinizing hormone (LH): Some dietary supplements can stimulate the pituitary gland to develop LH, which, in turn, stimulates the testicles to the production of testosterone.
    • Improving the function of Lydig’s cells: Some dietary supplements can maintain the health and function of Lydig’s cells in the testicles that are responsible for the synthesis of testosterone.
    • Reducing the level of globulin connecting sex hormones (GSPG): GSPG binds testosterone in the blood, making it less accessible to tissues. Some dietary supplements can reduce the level of GSPG, increasing the amount of free testosterone.
    • Blocking aromatase: Aromatase is an enzyme that turns testosterone into estrogen. Some dietary supplements can block aromatase, preventing a decrease in testosterone levels.
    • Reducing the level of cortisol: Chronic stress and a high level of cortisol can suppress the production of testosterone. Some dietary supplements can help reduce cortisol levels, thereby maintaining testosterone levels.
  • The importance of consulting a doctor before the dietary supplement: Before taking any dietary supplements, especially if you have any diseases or you take medicines, you need to consult a doctor. The doctor will be able to evaluate your health status, determine whether this dietary supplement is suitable for you, and exclude possible contraindications and side effects. Self -medication can be dangerous to health.
  • General recommendations for choosing dietary supplements:
    • Choose dietary supplement from reliable manufacturers: Look for manufacturers who adhere to quality standards and undergo independent testing.
    • Pay attention to the composition: Study the composition of dietary supplements and make sure that it contains ingredients that can really have a positive effect on testosterone levels.
    • Check the availability of scientific research: Look for scientific research confirming the effectiveness and safety of ingredients contained in dietary supplements.
    • Read reviews: Check out the reviews of other people who accepted this dietary supplement.
    • Do not expect miracles: Bad is not a panacea and cannot replace a healthy lifestyle. They can be useful as an addition to a balanced diet, regular physical exercises and enough sleep.
    • Be careful with marketing statements: Do not trust too loud and unreasonable statements about the effectiveness of dietary supplements.

III. Dietary supplement that can affect testosterone (with scientific data analysis)

  • D-asparaginic acid (DAA):
    • The mechanism of action: DAA is an amino acid that is involved in the production of hormones in the body, including testosterone. It is believed that it stimulates the production of LH and gonadotropin-releasing hormone (GNRG), which, in turn, stimulate the testicles to the production of testosterone.
    • Scientific research: Some studies have shown that DAA intake can increase the level of testosterone in men with a low hormone level. However, other studies did not reveal a significant impact on testosterone levels in men with a normal hormone level.
    • Dosage: It is usually recommended to take 2-3 grams of DAA per day.
    • Side effects: DAA is usually considered safe, but in some cases it can cause side effects, such as headache, irritability and stomach disorder.
    • Conclusion: DAA can be useful for men with a low level of testosterone, but additional studies are needed to confirm its effectiveness.
  • Tribulus Terrestris Tribulus:
    • The mechanism of action: Tribulus Terrytris is a plant that is traditionally used in Ayurvedic and Chinese medicine to increase libido and improve sports results. It is believed that it contains saponins that can stimulate the production of LH and testosterone.
    • Scientific research: Most studies do not confirm that the tribulus of the Terright increases the level of testosterone in men with normal hormone levels. However, some studies have shown that it can improve libido and erectile function.
    • Dosage: It is usually recommended to take 250-750 mg of tribulus extract T Tureris per day.
    • Side effects: Toltris tribulus is usually considered safe, but in some cases it can cause side effects, such as stomach disorder, insomnia and increased aggressiveness.
    • Conclusion: Tertrix tribulus probably does not affect the level of testosterone, but can improve libido and erectile function.
  • Pajuk (Fenugreek):
    • The mechanism of action: A fencth is a plant whose seeds are used in cooking and medicine. It is believed that it contains compounds that can block aromatase, an enzyme that turns testosterone into estrogen.
    • Scientific research: Some studies have shown that the intake of the fencing extract can increase the level of free testosterone and improve libido.
    • Dosage: It is usually recommended to take 500-600 mg of fencing extract per day.
    • Side effects: The fencing is usually considered safe, but in some cases it can cause side effects, such as stomach disorder, diarrhea and a specific body smell.
    • Conclusion: The fencing can be useful for increasing the level of free testosterone and improve libido.
  • Zinc:
    • The mechanism of action: Zinc is an important mineral that is involved in many processes in the body, including testosterone production. Zinc deficiency can lead to a decrease in testosterone levels.
    • Scientific research: Studies have shown that zinc intake can increase the level of testosterone in men with zinc deficiency.
    • Dosage: It is usually recommended to take 15-30 mg of zinc per day.
    • Side effects: High doses of zinc can cause side effects, such as stomach disorder, nausea and vomiting.
    • Conclusion: Zinc is important for maintaining the normal level of testosterone, especially in men with zinc deficiency.
  • Magnesium:
    • The mechanism of action: Magnesium is an important mineral that is involved in many processes in the body, including testosterone production. Magnesium deficiency can lead to a decrease in testosterone levels.
    • Scientific research: Studies have shown that the intake of magnesium can increase the level of testosterone, especially in men involved in sports.
    • Dosage: It is usually recommended to take 200-400 mg of magnesium per day.
    • Side effects: High doses of magnesium can cause side effects, such as diarrhea and stomach disorder.
    • Conclusion: Magnesium is important for maintaining the normal level of testosterone, especially in men involved in sports.
  • Vitamin D:
    • The mechanism of action: Vitamin D is a fat -soluble vitamin that plays an important role in the regulation of many processes in the body, including testosterone production. Vitamin D deficiency can lead to a decrease in testosterone levels.
    • Scientific research: Studies have shown that the intake of vitamin D can increase the level of testosterone in men with vitamin D. deficiency.
    • Dosage: It is usually recommended to take 2000-5000 IU vitamin D per day.
    • Side effects: High doses of vitamin D can cause side effects, such as nausea, vomiting and weakness.
    • Conclusion: Vitamin D is important for maintaining the normal level of testosterone, especially in men with vitamin D. deficiency.
  • Ashwaganda (Ashwagandha):
    • The mechanism of action: Ashvaganda is an adaptogenic plant that is traditionally used in Ayurvedic medicine to reduce stress and improve the general state of health. It is believed that it can reduce the level of cortisol, stress hormone, which can suppress the production of testosterone.
    • Scientific research: Some studies have shown that the intake of ashvaganda can increase testosterone levels and improve sperm quality.
    • Dosage: It is usually recommended to take 300-500 mg of ashvaganda extract per day.
    • Side effects: Ashvaganda is usually considered safe, but in some cases it can cause side effects, such as stomach disorder, drowsiness and decreased blood pressure.
    • Conclusion: Ashvaganda can be useful for increasing testosterone levels and improving sperm quality.
  • Ginseng (ginseng):
    • The mechanism of action: Ginseng is a plant that is traditionally used in Chinese medicine to increase energy, improve cognitive functions and strengthen immunity. It is believed that it can stimulate the production of LH and testosterone.
    • Scientific research: Some studies have shown that ginseng’s taking can increase testosterone levels and improve erectile function.
    • Dosage: It is usually recommended to take 200-400 mg of ginseng extract per day.
    • Side effects: Ginseng is usually considered safe, but in some cases it can cause side effects, such as insomnia, nervousness and an increase in blood pressure.
    • Conclusion: Ginseng can be useful for increasing testosterone levels and improving erectile function.
  • Forskolin (Forskolin):
    • The mechanism of action: Forcoline is an extract from the Coleus Forskohli plant. It is believed that it can increase the level of cyclic AMF (TsAMF), which plays a role in the development of testosterone.
    • Scientific research: Some studies have shown that the intake of forcoline can increase the level of testosterone and increase muscle mass.
    • Dosage: It is usually recommended to take 250 mg of Excosoline extract (10% forcoline) twice a day.
    • Side effects: Forcoline can cause side effects, such as a decrease in blood pressure, a rapid heartbeat and stomach disorder.
    • Conclusion: Forcoline can be useful for increasing testosterone levels and increasing muscle mass, but additional studies are needed to confirm its effectiveness.

IV. Practical recommendations for maintaining a healthy level of testosterone

  • Healthy nutrition:
    • Balanced diet: Eat a variety of foods rich in nutrients, including proteins, fats, carbohydrates, vitamins and minerals.
    • Sufficient protein consumption: Protein is necessary for the synthesis of hormones, including testosterone. Use at least 1 gram of protein per kilogram of body weight per day.
    • Healthy fats: Do not avoid fats, especially monoen -saturated and polyunsaturated fats, which are important for the production of testosterone. Good sources of fat: avocados, nuts, seeds, olive oil and oily fish.
    • Limiting sugar and processed products: Excessive consumption of sugar and processed products can lead to obesity and decrease in testosterone levels.
    • Alcohol restriction: Excessive alcohol consumption can negatively affect the production of testosterone.
    • Sufficient consumption of vitamins and minerals: Make sure you get enough zinc, magnesium, vitamin D and other important vitamins and minerals.
  • Regular physical exercises:
    • Power training: Power training, especially using large weights, stimulates the production of testosterone.
    • High -intensity interval training (VITS): Vit can also help increase testosterone levels.
    • Aerobic exercises: Moderate aerobic exercises are useful for overall health, but do not have such a strong effect on testosterone levels as strength training and vit.
    • Avoid overtraining: Overcoming can lead to an increase in the level of cortisol and a decrease in testosterone levels.
  • Sufficient sleep:
    • 7-8 hours of sleep per day: The lack of sleep can disrupt the hormonal balance and lead to a decrease in testosterone levels.
    • Regular sleep mode: Try to go to bed and get up at the same time every day to maintain a healthy circus rhythm.
    • Create comfortable sleeping conditions: Provide a quiet, dark and cool sleep room.
  • Stress management:
    • Practice relaxation techniques: Meditation, yoga, deep breathing and other relaxation techniques can help reduce cortisol levels and increase testosterone levels.
    • Engage in your favorite business: Do what you like and bring pleasure to reduce stress.
    • Spend time in nature: Walks in the fresh air and communication with nature can help reduce stress and improve mood.
    • Turn to the specialist for help: If you experience severe stress, seek help from a psychologist or psychotherapist.
  • Limiting the effects of chemicals:
    • Avoid pesticides and plasticizers: The effect of some chemicals, such as pesticides and plasticizers, can negatively affect testosterone levels.
    • Use natural cosmetics: Choose cosmetics that do not contain harmful chemicals.
  • Regular medical examinations:
    • Testosterone level check: Spend the level of testosterone regularly, especially if you have symptoms of a low hormone level.
    • Consultation with a doctor: Discuss with the doctor the test results and possible treatment options if the level of testosterone is lower than the norm.

V. Cautions and possible risks of dietary supplement for increasing testosterone

  • Insufficient regulation: Bad is not regulated as strictly as drugs. This means that their composition and quality can vary, and they may contain the ingredients not indicated on the label.
  • Interaction with drugs: Bad can interact with the medicines that you take and cause unwanted side effects.
  • Side effects: Some dietary supplements can cause side effects, such as stomach disorder, headache, insomnia and increased aggressiveness.
  • Inaccurate marketing statements: Many dietary supplements make unreasonable statements about the effectiveness of their products. Be careful and do not trust too loud promises.
  • The risk of an overdose: High doses of some dietary supplements can be toxic for the body.
  • Lack of long -term research: The effectiveness and safety of many dietary supplements are not studied in the long term.
  • Possible pollution: Bad can be polluted by heavy metals, pesticides or other harmful substances.
  • Individual reaction: Each person reacts to dietary supplements in different ways. What works for one person may not work for another.
  • Masks of serious diseases: Reception of dietary supplements can disguise the symptoms of serious diseases, postponing a doctor.
  • The risk of dependence: Some dietary supplements can cause psychological dependence.

VI. Alternatives to receive dietary supplement to increase testosterone

  • Life change change: Healthy nutrition, regular physical exercises, sufficient sleep and stress can be more effective and safe than dietary supplements.
  • Testosterone-off-room therapy (TZT): TZT is a medical procedure in which testosterone is introduced into the body in the form of injections, gels, plasters or tablets. TZT can be effective for men with hypogonadism (ovicle function insufficiency), but it has its own risks and side effects, and it should only be prescribed by a doctor.
  • Treatment of the underlying disease: If the low level of testosterone is caused by any disease, the treatment of this disease can help increase the level of testosterone.
  • Psychotherapy: If the low level of testosterone is associated with depression or other psychological problems, psychotherapy can help improve your condition and increase testosterone levels.
  • Sexy therapy: If the low level of testosterone affects your sexual function, sexual therapy can help you solve these problems.

VII. Future areas of research in the field of dietary supplements and testosterone

  • Search for new and more effective dietary supplements: Further research is needed to identify new and more effective dietary supplements, which can increase the level of testosterone.
  • Studying the mechanisms of action of dietary supplements: It is necessary to better understand the mechanisms of dietary supplements in order to develop more effective and safe products.
  • Conducting long -term research: It is necessary to conduct long -term research to evaluate the effectiveness and safety of dietary supplements in the long term.
  • Development of individual approaches: It is necessary to develop individual approaches to receiving dietary supplements, taking into account the individual characteristics and needs of each person.
  • Studying the interaction of dietary supplements with drugs: It is necessary to study the interaction of dietary supplements with drugs in order to avoid undesirable side effects.
  • Development of quality standards: It is necessary to develop strict quality standards for dietary supplements in order to ensure their safety and efficiency.
  • Studying the influence of dietary supplements on various groups of the population: It is necessary to study the influence of dietary supplements on various groups of the population, such as elderly people, athletes and people with various diseases.
  • Development of more accurate diagnostic methods: It is necessary to develop more accurate methods for diagnosing testosterone deficiency in order to properly prescribe treatment.
  • Studying the influence of dietary supplements on cognitive functions: It is necessary to study the effect of dietary supplements on cognitive functions, since the low level of testosterone can be associated with the deterioration of cognitive functions.
  • Development of educational programs: It is necessary to develop educational programs for the population about the proper use of dietary supplements and their possible risks and side effects.

VIII. Frequently asked questions (FAQ)

  • What tests need to be taken to check the level of testosterone?
    • To check the level of testosterone, it is necessary to take a blood test for general testosterone, free testosterone and globulin, connecting sex hormones (GSPG). The doctor may prescribe additional tests, such as luteinizing hormone (LH) and follicle -stimulating hormone (FSH).
  • What level of testosterone is considered low?
    • The normal level of testosterone varies depending on the age, time of day and individual characteristics. The generally accepted range for men is approximately 300-1000 ng/dl (10-35 nmol/l). However, it is important to consider that these values ​​are only indicative, and the optimal level can differ for each person. The doctor can determine whether your testosterone level is low, based on the results of analyzes and your medical history.
  • Can diet be completely replaced by TZT?
    • Bad cannot completely replace TZT. TZT is a medical procedure in which testosterone is administered into the body in the form of drugs. Bad can only have a moderate effect on testosterone levels and cannot provide the same effect as TZT.
  • How long do you need to take dietary supplement to see the result?
    • The time necessary in order to see the result from taking dietary supplements varies depending on the specific dietary supplements, dosage and individual characteristics of the body. Some dietary supplements may begin to act in a few weeks, while others may take several months.
  • Which dietary supplement is best combined to increase testosterone?
    • The combination of dietary supplements to increase testosterone should be based on the scientific data and recommendations of the doctor. Some combinations, such as zinc and magnesium, can have a synergistic effect. However, it is important to remember that taking several dietary supplements can simultaneously increase the risk of side effects.
  • Is it possible to increase testosterone only with the help of nutrition and lifestyle?
    • In many cases, testosterone can only be increased using nutrition and lifestyle. Healthy nutrition, regular physical exercises, sufficient sleep and stress can be effective for maintaining the normal level of testosterone.
  • What products increase testosterone?
    • Products rich in zinc (oysters, red meat, poultry), magnesium (spinach, pumpkin seeds, nuts), vitamin D (oily fish, egg yolks) and healthy fats (avocados, nuts, olive oil) can help increase the level of testosterone.
  • What to do if dietary supplements do not help?
    • If dietary supplements do not help increase the level of testosterone, you need to consult a doctor for further examination and consideration of other treatment options, such as TZT.
  • Are there dietary supplements to increase testosterone in women?
    • Some dietary supplements, such as DAA and Ashvaganda, can influence the level of testosterone in women, but their effectiveness and safety need additional research. Women should consult a doctor before taking any dietary supplement to increase testosterone.
  • Where can you buy high -quality dietary supplements?
    • High-quality dietary supplements can be bought in pharmacies, specialized sports nutrition stores and reliable online seller. It is important to choose a dietary supplement from reliable manufacturers who adhere to quality standards and undergo independent testing.

This article aims to provide a comprehensive and evidence-based overview of the role of dietary supplements in boosting testosterone levels. It emphasizes the importance of consulting with healthcare professionals and making informed decisions based on scientific evidence.

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