What dietary supplements really increase testosterone?

Part 1: understanding of testosterone and the principles of the action of dietary supplements

1. The role of testosterone in men’s health: Testosterone is a key male sex hormone that plays a critical role in the development and maintenance of many body functions. Its influence applies to:

   • The development of male sexual characteristics: The formation of a male reproductive system, hair growth on the body and face, coarsening of the voice.
   • Muscle mass and strength: Testosterone stimulates protein synthesis, which leads to an increase in muscle tissue and an increase in strength. The low level of testosterone is often associated with the loss of muscle mass (sarcopenia).
   • Bone density: Testosterone helps maintain bone health, preventing osteoporosis.
   • Sexual attraction (libido) and function: Testosterone is a key factor in maintaining sexual attraction, erectile function and reproductive ability.
   • Energy and mood: The adequate level of testosterone is associated with a high level of energy, a good mood and a decrease in fatigue. Low testosterone can lead to depression and chronic fatigue.
   • Sperm production: Testosterone is necessary for normal spermatogenesis, the process of sperm production in the testicles.
   • Cognitive functions: Some studies show the relationship between testosterone and the improvement of cognitive functions, such as memory and concentration.
   • Fat tissue regulation: Testosterone helps regulate the distribution of adipose tissue in the body. The low level of testosterone can lead to an increase in fat mass, especially in the abdomen.

2. Factors affecting testosterone levels: The level of testosterone is influenced by many factors, both internal and external. It is important to understand these factors in order to effectively maintain a healthy level of hormone.

   • Age: With age (usually after 30 years), the level of testosterone naturally decreases by about 1-2% per year. This is due to a decrease in the function of Leydig’s cells in the testicles that are responsible for the production of testosterone.
   • Life: An unhealthy lifestyle has a significant negative impact on testosterone levels. Key factors include:
     • Inal meals: The deficiency of nutrients, such as zinc, vitamin D and magnesium, can reduce testosterone levels. Recycled products, sugar and trans fats also have a negative effect.
     • Lack of physical activity: Regular physical exercises, especially strength training, contribute to increasing testosterone levels. A sedentary lifestyle leads to its decrease.
     • Lack of sleep: The lack of sleep (less than 7-8 hours a day) disrupts the hormonal balance and reduces testosterone production.
     • Chronic stress: Chronic stress leads to an increase in the level of cortisol, stress hormone, which can suppress the production of testosterone.
     • Excessive drinking: Alcohol has a toxic effect on the testicles and can reduce testosterone levels.
   • Medical conditions: Some medical conditions can affect testosterone levels:
     • Hypogonadism: A disease in which testicles do not produce enough testosterone.
     • Obesity: Obesity is associated with a lower level of testosterone, since adipose tissue turns testosterone into estrogen (female sex hormone).
     • Type 2 diabetes: Type 2 diabetes is often associated with a low level of testosterone.
     • Klainfelter syndrome: A genetic disease in which men have an additional X chromosome (XXY), which leads to a decrease in testosterone production.
     • Diseases of the pituitary gland and hypothalamus: These brain structures control the production of hormones, including testosterone.
   • Medicines: Some drugs can reduce testosterone levels:
     • Opioid analgesics: Long -term use of opioids can reduce testosterone levels.
     • Corticosteroids: Long -term use of corticosteroids can also reduce testosterone levels.
     • Antidepressants (SIOS): Some antidepressants can have a negative impact on testosterone levels.
     • Some drugs for treating blood pressure: Some drugs, such as beta-blockers, can reduce testosterone levels.
   • Genetics: A genetic predisposition also plays a role in determining the level of testosterone.

3. Dietary supplies mechanisms: It is important to understand that dietary supplements are not drugs and are not subject to strict regulation, like medicines. The mechanisms of their actions can be different and often not fully studied. Some dietary supplements can:

   • Stimulate the production of luteinizing hormone (LH): LH produced by the pituitary gland stimulates the testicles to the production of testosterone. Some dietary supplements may contain components that enhance LH secretion.
   • Block aromatase: Aromatase is an enzyme that turns testosterone into estrogen. Bades that block aromatase can help increase testosterone levels, preventing its converting into estrogen.
   • Increase the level of free testosterone: Most of the testosterone in the blood is associated with proteins such as globulin connecting sex hormones (GSPG). Only free testosterone can have a biological effect. Some dietary supplements can reduce the level of GSPG, thereby increasing the level of free testosterone.
   • Provide the necessary nutrients: Some dietary supplements contain vitamins and minerals necessary for the normal production of testosterone. The deficiency of these nutrients can lead to a decrease in testosterone levels.
   • Improve the overall health: Some dietary supplements can improve general health, reduce stress and improve sleep, which indirectly helps to increase testosterone levels.

Part 2: dietary supplement, research and evidence base

1. D-asparaginic acid (DAA): D-asparaginic acid is an amino acid that plays a role in the endocrine system. Some studies show that the DAA can stimulate the production of LH and, therefore, testosterone.

   • Research: Several studies have shown that DAA can increase testosterone levels in men with a low level of this hormone. However, other studies have not confirmed these results. It is important to note that the DAA effect can be more pronounced in barren men or men with a low level of testosterone.
   • 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 occur, such as nausea, headache and irritability.
   • Cautions: DAA is not recommended for people with kidney diseases.

2. Tribulus Terrestris (Tribulus Teretstris): Tribulus Terrestris is a plant that is traditionally used in Ayurvedic and Chinese medicine to increase libido and improve sexual function.

   • Research: Many Tribulus Terrestris studies have not shown a significant effect on testosterone levels in healthy men. However, some studies have shown that it can improve sexual function and libido.
   • The mechanism of action: It is assumed that Tribulus Terrestris can increase nitrogen oxide, which improves blood flow and can help improve erectile function.
   • Dosage: It is usually recommended to take 750-1500 mg of Tribulus Terrestris extract per day.
   • Side effects: Tribulus Terrestris is usually well tolerated, but in some cases side effects can occur, such as stomach disorder.
   • Cautions: Tribulus Terrestris is not recommended for pregnant and lactating women.

3. Pajuk (Fenugreek): Carbon fencing is grass that is used in cooking and traditional medicine. Some studies show that the fences can increase testosterone levels and improve sexual function.

   • Research: A number of studies have shown that the fencing extract can increase testosterone levels, improve libido and increase muscle strength.
   • The mechanism of action: It is assumed that the fenced carpet contains compounds that can block the aroma and increase the level of free testosterone.
   • 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 occur, such as the stomach disorder and the smell of the body, similar to maple syrup.
   • Cautions: The car is not recommended for pregnant women.

4. Zinc: Zinc is an important mineral necessary for many body functions, including testosterone production.

   • Research: Zinc deficiency can lead to a decrease in testosterone levels. Studies have shown that zinc supplements can increase testosterone levels in men with zinc deficiency.
   • The mechanism of action: Zinc is involved in the synthesis of testosterone and can protect Leydig cells from damage.
   • Dosage: It is usually recommended to take 15-30 mg of zinc per day.
   • Side effects: When taking high doses of zinc, side effects can occur, such as nausea, vomiting and diarrhea.
   • Cautions: Long -term intake of high doses of zinc can lead to a shortage of copper.

5. Vitamin D: Vitamin D is a fat -soluble vitamin that plays an important role in the health of bones and the immune system. Some studies show that vitamin D may affect testosterone levels.

   • Research: Vitamin D deficiency is associated with a lower level of testosterone. Studies have shown that vitamin D additives can increase testosterone levels in men with vitamin D. deficiency.
   • The mechanism of action: Vitamin D may affect the production of LH and, therefore, testosterone.
   • Dosage: It is usually recommended to take 2000-5000 IU vitamin D per day.
   • Side effects: When taking high doses of vitamin D, side effects can occur, such as nausea, vomiting and weakness.
   • Cautions: Before taking vitamin D, it is recommended to consult a doctor and check the level of vitamin D in the blood.

6. Magnesium: Magnesium is an important mineral involved in many biochemical processes in the body. Some studies show that magnesium can affect testosterone levels.

   • Research: Magnesium deficiency can lead to a decrease in testosterone levels. Studies have shown that magnesium additives can increase testosterone levels, especially in people involved in physical exercises.
   • The mechanism of action: Magnesium is involved in the synthesis of testosterone and can reduce the level of GSPG, increasing the level of free testosterone.
   • Dosage: It is usually recommended to take 200-400 mg of magnesium per day.
   • Side effects: When taking high doses of magnesium, side effects can occur, such as diarrhea.
   • Cautions: People with kidney diseases should consult a doctor before taking magnesium.

7. Ashwaganda (Ashwagandha): Ashvaganda is an adaptogenic plant used in Ayurvedic medicine to reduce stress and improve the general state of health.

   • Research: Some studies have shown that Ashvagand can increase testosterone levels, improve sperm quality and increase muscle strength.
   • The mechanism of action: Ashvaganda can reduce the level of cortisol, stress hormone, which can suppress the production of testosterone.
   • Dosage: It is usually recommended to take 300-500 mg of Ashvaganda extract twice a day.
   • Side effects: Ashvaganda is usually well tolerated, but in some cases side effects can occur, such as stomach disorder and drowsiness.
   • Cautions: Ashvaganda is not recommended for pregnant and nursing women.

8. Ginseng (ginseng): Ginseng is a plant used in traditional Chinese medicine to increase energy and improve general health.

   • Research: Some studies have shown that ginseng can improve erectile function and increase testosterone levels.
   • The mechanism of action: Ginseng can increase nitrogen oxide, which improves blood flow and can help improve erectile function.
   • Dosage: It is usually recommended to take 1-2 grams of ginseng root per day.
   • Side effects: Ginseng can cause side effects, such as insomnia, headache and an increase in blood pressure.
   • Cautions: Ginseng is not recommended for people with high blood pressure and insomnia.

9. Urtica dioica Extract): Nettle root extract contains compounds that can contact the GSPG, releasing more free testosterone into the blood.

   • Research: Studies on the influence of nettle extract on testosterone levels are limited, but some studies show a positive effect at the level of free testosterone.
   • The mechanism of action: It is believed that the Lignans in the nettle are associated with the GSPG, preventing its binding to testosterone.
   • Dosage: The dosage varies depending on the concentration of the extract, but usually ranges from 300 to 600 mg per day.
   • Side effects: As a rule, it is well tolerated, but can cause light gastrointestinal disorders.
   • Cautions: Caution should be observed while taking anticoagulants simultaneously.

10. CLA (Conjugated Linoleic Acid): Conjugated linoleic acid is a type of fatty acid contained in meat and dairy products.

    • Research: CLA studies are mainly focused on weight loss and improving body composition. Some studies show that CLA can increase testosterone levels, but additional studies are needed.
    • The mechanism of action: The mechanism with which Cla can affect the level of testosterone is not completely understandable.
    • Dosage: Usually take 3-6 grams per day.
    • Side effects: They may include stomach disorder, diarrhea and nausea.
    • Cautions: Not recommended for pregnant and lactating women.

Part 3: How to use dietary supplements to increase testosterone

1. Consultation with a doctor: Before taking any dietary supplement to increase testosterone, especially if you have any diseases or you take medications, you need to consult a doctor. The doctor can evaluate your health status, determine the cause of the low level of testosterone and give recommendations for safe and effective treatment.
2. Determining the cause of low testosterone: It is important to determine the cause of the low level of testosterone. If the cause is associated with the way of life (improper nutrition, lack of sleep, stress), then first of all it is necessary to change the lifestyle. Bades can be useful as an addition to a healthy lifestyle, but they will not replace it.
3. The choice of high -quality dietary supplement: It is important to choose dietary supplements from reliable manufacturers who conduct laboratory research on their products and guarantee its quality and safety. Pay attention to the availability of quality certificates and reviews of other users.
4. Dosage compliance: It is necessary to strictly observe the recommended dosage indicated on the package of Bad. Exceeding the dosage can lead to side effects.
5. Cycling: Some dietary supplements are recommended to take cyclically, that is, take breaks in the reception. This avoids the addiction of the body and maintain the effectiveness of dietary supplements.
6. Testosterone level monitoring: During the administration of dietary supplements, it is recommended to periodically check the level of testosterone in the blood to evaluate the effectiveness of the dietary supplement and, if necessary, adjust the dosage or change dietary supplements.
7. Accounting for individual characteristics: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body. What is effective for one person can be ineffective for another.
8. Combination with other methods: To achieve the maximum effect, it is recommended to combine the intake of dietary supplements with other methods of increasing testosterone levels, such as:
   • Healthy nutrition: Use products rich in zinc, vitamin D and magnesium, such as meat, fish, eggs, nuts and seeds.
   • Regular physical exercises: Do strength training and aerobic exercises.
   • Sufficient sleep: Sleep at least 7-8 hours a day.
   • Stress management: Practice stress management methods such as meditation and yoga.
9. Observation of side effects: Carefully follow your condition and pay attention to any side effects. If there are any side effects, stop taking dietary supplements and consult a doctor.
10. Realistic expectations: It is important to have realistic expectations from the reception of dietary supplements. Bades are not a magic tablet and cannot instantly increase testosterone levels. To achieve noticeable results, time and an integrated approach are necessary.

Part 4: Alternative ways to increase testosterone

1. Food optimization: Healthy and balanced nutrition plays a key role in maintaining the normal level of testosterone.
   • Sufficient amount of protein: Protein is necessary for the synthesis of hormones, including testosterone. It is recommended to consume 1.2-1.7 grams of protein per kilogram of body weight per day. Good sources of protein – meat, fish, eggs, dairy products, legumes and nuts.
   • Healthy fats: Healthy fats, especially saturated and mono -saturated, are important for the production of testosterone. Include products such as avocados, olive oil, nuts and fatty fish in your diet.
   • Limiting sugar and processed products: Sugar and processed products can reduce testosterone levels and lead to obesity.
   • A sufficient amount of vitamins and minerals: Make sure you get enough vitamins and minerals, especially zinc, vitamin D and magnesium.
2. Regular physical exercises: Physical activity, especially strength training, is an effective way to increase testosterone levels.
   • Power training: Power training stimulates testosterone production and contribute to the growth of muscle mass.
   • Aerobic exercises: Aerobic exercises, such as running, swimming and cycling, help reduce weight and improve the general health, which can also help increase testosterone levels.
   • Avoid overtraining: Overlapping can lead to an increase in the level of cortisol, stress hormone, which can suppress the production of testosterone.
3. Stress management: Chronic stress can reduce testosterone levels.
   • Practice relaxation methods: Meditation, yoga, deep breathing and other relaxation methods help reduce stress.
   • Highlight time for rest and hobbies: Find the time for classes that bring you pleasure and help to relax.
   • Provide a sufficient dream: The lack of sleep exacerbates stress and reduces the level of testosterone.
4. Sufficient sleep: The lack of sleep negatively affects the hormonal balance and reduces the production of testosterone.
   • Sleep at least 7-8 hours a day: Try to go to bed and wake up at the same time every day.
   • Create a comfortable sleeping atmosphere: Provide silence, darkness and coolness in the bedroom.
   • Avoid the use of caffeine and alcohol before bedtime: Caffeine and alcohol can disrupt sleep.
5. Alcohol use restriction: Excessive alcohol consumption can have a toxic effect on testicles and reduce testosterone levels.
   • Limit alcohol consumption to moderate quantities: For men, this means no more than two alcoholic beverages per day.
6. Refusal of smoking: Smoking negatively affects the general state of health and can reduce the level of testosterone.
   • Quit smoking: Refusal of smoking will improve your health and can help increase testosterone levels.
7. Weight loss: Obesity is associated with a lower level of testosterone, since adipose tissue turns testosterone into estrogen.
   • Reset excess weight: Weight reduction will improve your hormonal balance and can increase testosterone levels.
8. Optimization of vitamin D level: Vitamin D plays an important role in the development of testosterone.
   • Check the level of vitamin D: Check the level of vitamin D in the blood and, if necessary, take vitamin D additives.
   • Spend more time in the sun: Sunlight stimulates the production of vitamin D in the skin.
9. Avoid exposure to estrogens: The effects of estrogens from the environment can reduce testosterone levels.
   • Avoid plastic containing BPA: BPA (bisphenol A) is a chemical contained in some types of plastic, which can simulate the effect of estrogens.
   • Limit soy use: Soya contains phytoestrogens that can have an estrogen -like effect on the body.
10. Treatment of medical conditions: Some medical conditions can affect testosterone levels.
    • Consult a doctor: If you have any medical conditions, such as hypogonadism or type 2 diabetes, consult a doctor to receive treatment.

Part 5: Scientific research and meta analysis

1. Meta-analyzes and systematic reviews: Met-analyzes and systematic reviews are important tools for evaluating the effectiveness of various dietary supplements. They combine the results of several studies to get more reliable conclusions. It is important to pay attention to meta analyzes and systematic reviews in order to get the most relevant and reliable information.
2. Research criteria: When evaluating research, it is important to consider the following criteria:
   • Sample size: The larger the sample size, the more reliable the results of the study are.
   • Control group: The presence of a control group allows you to compare the effect of dietary supplements with the placebo effect.
   • Double blind method: The double blind method, in which neither participants nor researchers know who gets dietary supplements and who placebo helps to avoid bias.
   • Duration of research: The longer the duration of the study, the more reliable the results.
   • Research quality quality: The quality of the research design, including data collection and analysis methods, affects the reliability of the results.
3. Examples of scientific research:
   • Studies D-asparaginic acid (DAA): Some studies have shown that DAA can increase testosterone levels in men with a low level of this hormone, but other studies have not confirmed these results. Additional studies are needed to determine the effectiveness of DAA.
   • Research Tribulus Terrestris: Many Tribulus Terrestris studies have not shown a significant effect on testosterone levels in healthy men. However, some studies have shown that it can improve sexual function and libido.
   • Fenger research: A number of studies have shown that the fencing extract can increase testosterone levels, improve libido and increase muscle strength.
   • Zinc research: Zinc deficiency can lead to a decrease in testosterone levels. Studies have shown that zinc supplements can increase testosterone levels in men with zinc deficiency.
   • Studies of vitamin D: Vitamin D deficiency is associated with a lower level of testosterone. Studies have shown that vitamin D additives can increase testosterone levels in men with vitamin D. deficiency.
   • Ashvaganda research: Some studies have shown that Ashvagand can increase testosterone levels, improve sperm quality and increase muscle strength.

Part 6: Safety and side effects

1. Individual tolerance: Each person reacts to dietary supplements in different ways. It is important to consider individual tolerance and start with small doses in order to evaluate the reaction of the body.
2. Interaction with drugs: Bades can interact with drugs, enhancing or weakening their effect. Therefore, before taking dietary supplements, you need to consult a doctor, especially if you take any medicine.
3. Side effects: Some dietary supplements can cause side effects, such as stomach disorder, headache, nausea, vomiting and allergic reactions. If there are any side effects, stop taking dietary supplements and consult a doctor.
4. Long -term effects: The long -term effects of many dietary supplements have not been studied. Therefore, it is recommended not to take dietary supplements for a long time without consulting a doctor.
5. Quality of dietary supplements: The quality of dietary supplements can vary depending on the manufacturer. It is important to choose dietary supplements from reliable manufacturers who conduct laboratory research on their products and guarantee its quality and safety.
6. Contraindications: Some dietary supplements have contraindications such as pregnancy, breastfeeding, kidney and liver disease. Before the reception of dietary supplements, it is necessary to familiarize yourself with contraindications.
7. The reaction of the body: Carefully follow the reaction of your body to dietary supplements. If you feel worse, stop taking dietary supplements and consult a doctor.

Part 7: Frequently asked questions

1. Can dietary supplements replace hormone replacement therapy (HRT)? No, dietary supplements cannot replace the ZGT. ZGT is a medical procedure that is carried out under the supervision of a doctor and involves the introduction of testosterone into the body. Bades can only slightly increase the level of testosterone, but they cannot reach the same level as the ZGT.
2. What dietary supplements are most effective for increasing testosterone? The effectiveness of dietary supplements can vary depending on the individual characteristics of the body. Some dietary supplements, such as D-asparagic acid, fencing, zinc and vitamin D, showed promising results in studies, but additional studies are needed to confirm their effectiveness.
3. How long do you need to take dietary supplements to see the results? The results from receiving dietary supplements can be noticeable in a few weeks or months. It is important to observe the recommended dosage and combine the intake of dietary supplements with other methods of increasing testosterone levels, such as healthy nutrition, regular physical exercises and sufficient sleep.
4. Are dietary supplements safe to increase testosterone? Some dietary supplements can cause side effects and interact with drugs. Therefore, before the start of admission of dietary supplements, it is necessary to consult a doctor.
5. Where can you buy high -quality dietary supplements to increase testosterone? High-quality dietary supplements can be bought in pharmacies, specialized sports nutrition stores and online stores. It is important to choose dietary supplements from reliable manufacturers who conduct laboratory research on their products and guarantee its quality and safety.
6. What is free testosterone and why is it important? Free testosterone is a part of the general testosterone in the blood that is not associated with proteins, such as globulin connecting sex hormones (GSPG). Only free testosterone can have a biological effect.
7. Can a deficiency of vitamins and minerals affect the level of testosterone? Yes, a deficiency of vitamins and minerals, such as zinc, vitamin D and magnesium, can lead to a decrease in testosterone levels.
8. Can dietary supplements improve sports results? Some dietary supplements can improve sports results, increasing muscle strength and endurance. However, it is important to remember that dietary supplements are not a magic tablet and cannot replace training and proper nutrition.
9. How to find out your level of testosterone? The level of testosterone can be found by passing a blood test in the laboratory.
10. What products increase testosterone? Products rich in zinc, vitamin D and magnesium, such as meat, fish, eggs, nuts and seeds, can help increase testosterone levels.

Part 8: Problems of regulation and quality of dietary supplements

1. Lack of strict regulation: Unlike medicines, dietary supplements are not subject to strict regulation. This means that dietary supplement manufacturers are not required to prove the effectiveness and safety of their products before putting it on the market.
2. Inconsistency with the declared composition: Some studies have shown that the composition of the dietary supplement may not correspond to the stated on the package. This may be due to poor -quality raw materials, a violation of production technology or falsification of products.
3. The risk of contamination: Bades can be polluted by heavy metals, pesticides, bacteria and other harmful substances.
4. Unscrupulous advertising: Some dietary supplements use unscrupulous advertising, promising unrealistic results and misleading consumers.
5. How to protect yourself:
   • Choose dietary supplements from reliable manufacturers: Look for brands with a good reputation and consumer reviews.
   • Pay attention to quality certificates: Check the availability of quality certificates from independent laboratories.
   • Read the composition: Carefully read the composition of Bad and make sure that it does not have ingredients that you have allergies or contraindications.
   • Consult a doctor: Before you start taking dietary supplements, consult your doctor to make sure that they are safe for you and do not interact with the medicines that you take.
   • Report side effects: If you experience any side effects from the dietary supplement, inform your doctor and the manufacturer of Bad.

Part 9: research prospects and new developments

1. New ingredients: Studies continue to identify new ingredients that can affect testosterone levels. Some of them are at the stage of study and require further research.
2. Individual approach: New approaches to an increase in testosterone levels based on the individual characteristics of the body are developed.
3. Delivery technologies: New dedication technologies are being developed,