The most effective dietary supplement to increase testosterone

Part 1: understanding of testosterone and its meaning

Chapter 1: The fundamental aspects of testosterone

1. 1 Biochemistry Testosterone: Testosterone is a steroid hormone from a group of Androgens, synthesized mainly in testicles in men and to a lesser extent in ovaries in women and adrenal cortex in both sexes. Its molecular formula is C19H28O2. The synthesis begins with cholesterol and passes through a series of enzymatic reactions, the key of which are reactions rested with the enzymes CYP11A1, CYP17A1 and 3β-HSD. Any violation in the work of these enzymes can lead to a deficiency of testosterone.

2. 2 Physiological roles of testosterone: Testosterone plays a critical role in the development and maintenance of male sexual characteristics, including:

   • Development of male genital organs: Testosterone is necessary for the development of testicles, prostate gland and seed bubbles.
   • Hair growth on the body: Testosterone stimulates hair growth on the face, chest, back and in the pubic area.
   • Increase in muscle mass and strength: Testosterone contributes to the synthesis of protein and an increase in muscle fibers.
   • Bone density: Testosterone supports bone density, preventing osteoporosis.
   • Voice: Testosterone causes a thickening of the vocal cords, leading to a lower voice.
   • Libido and sexual function: Testosterone plays a key role in sexual desire and erectile function.
   • Erithophoes: Testosterone stimulates the production of erythropoetin, hormone, which stimulates the production of red blood cells.
   • Cognitive function: Testosterone affects cognitive functions, including memory and concentration.

3. 3 Testosterone regulation: The production of testosterone is regulated by a hypothalamic-pituitary-hip axis (GGG-OS). The hypothalamus releases gonadotropin-releasing hormone (GNRG), which stimulates the pituitary gland to the production of luteinizing hormone (LH) and follicle-stimulating hormone (FSH). LH stimulates Lydig’s cells in testicles to the production of testosterone. Testosterone, in turn, has a negative feedback on the hypothalamus and pituitary gland, regulating its own production. FSH stimulates the cells of the Certoli in the testicles that support spermatogenesis.

4. 4 Normal level of testosterone: The normal level of testosterone in men varies depending on the age, time of day and laboratories, but is usually in the range from 300 to 1000 ng/DL (nanograms for deciliter). In women, the normal level of testosterone is much lower and usually from 15 to 70 ng/DL. It is important to consider that these ranges are only indicative, and individual values ​​can vary.

5. 5 Factors affecting testosterone levels: Many factors can affect testosterone levels, including:

   • Age: The level of testosterone usually decreases with age, starting about 30 years.
   • Diseases: Some diseases, such as hypogonadism, Cleinfelter syndrome, pituitary tumors and diabetes, can reduce testosterone levels.
   • Medicines: Some drugs, such as opioids, glucocorticoids and anabolic steroids (with abuse), can reduce testosterone levels.
   • Obesity: Obesity is associated with a lower level of testosterone, since adipose tissue can convert testosterone into estrogen.
   • Stress: Chronic stress can increase the level of cortisol, which can suppress the production of testosterone.
   • Nutrition: The deficiency of certain nutrients, such as zinc and vitamin D, can reduce testosterone levels.
   • Lack of sleep: A lack of sleep can reduce testosterone levels.
   • Alcohol: Excessive alcohol consumption can reduce testosterone levels.
   • Physical activity: Excessive or insufficient physical activity can affect the level of testosterone.

Chapter 2: The consequences of a low level of testosterone

2. 1 Symptoms and signs of hypogonadism: The low level of testosterone, or hypogonadism, can be manifested by various symptoms that can significantly reduce the quality of life. These symptoms may include:

   • Libido decrease: Reducing sexual desire and interest in sex.
   • Erectile dysfunction: Difficulties with achieving or maintaining an erection.
   • Reducing muscle mass and strength: Loss of muscle mass and a decrease in physical strength.
   • Increase fat mass: Accumulation of fat, especially in the abdomen.
   • Fatigue and weakness: A feeling of fatigue and lack of energy.
   • Depression and irritability: Doins of mood, a feeling of sadness and irritability.
   • Reducing bone density: Increasing the risk of osteoporosis and fractures.
   • Reducing hair on the body: Loss of hair on the face, chest and other areas of the body.
   • Breast enlargement (gynecomastia): The development of breast tissue in men.
   • Reducing cognitive functions: Problems with memory and concentration.
   • Insomnia: Difficulties with falling asleep or maintenance of sleep.
   • Reducing the size of the testicles: Reducing the size of the testicles.

3. 2 Influence on the health of the cardiovascular system: Some studies show that the low level of testosterone can be associated with an increased risk of cardiovascular disease, such as coronary heart disease and stroke. However, this connection is still being studied, and additional studies are needed to confirm it.

4. 3 Influence on metabolic syndrome and diabetes: The low level of testosterone can contribute to the development of metabolic syndrome, which is characterized by a combination of risk factors as obesity, high blood pressure, high cholesterol and insulin resistance. This, in turn, can increase the risk of type 2 diabetes.

5. 4 Influence on mental health: The low level of testosterone can negatively affect mental health, leading to depression, anxiety, irritability and a decrease in self -esteem.

6. 5 Diagnosis of hypogonadism: Diagnosis of hypogonadism usually includes a blood test to measure testosterone levels. It is important to conduct a blood test in the morning, when the level of testosterone is usually the highest. Additional tests may be required to exclude other diseases that can cause symptoms similar to hypogonadism. The doctor can also conduct a physical examination and collect an anamnesis to evaluate the general state of health and identify possible causes of low level of testosterone.

Part 2: Dans to support testosterone: Scientific review

Chapter 3: Vitamins and Minerals

7. 1 Vitamin D: Vitamin D plays an important role in various functions of the body, including bone health, immunity and regulation of testosterone levels. Studies have shown that vitamin D deficiency can be associated with a low level of testosterone. The mechanism of action of vitamin D on the level of testosterone is not fully studied, but it is assumed that it can affect the expression of genes involved in the synthesis of testosterone, and modulate the function of Lydig’s cells. The recommended daily dose of vitamin D varies depending on age, health status and geographical position, but usually from 600 to 2000 IU (international units).

8. 2 Zinc: Zinc is an important mineral necessary for many enzymatic reactions in the body, including testosterone synthesis. Zinc deficiency can lead to a decrease in testosterone levels. Zinc is involved in the regulation of GGG-OSI and can affect the function of Leydig’s cells. The recommended daily dose of zinc is 11 mg for men and 8 mg for women. However, for people with zinc deficiency, higher doses may be required.

9. 3 Magnesium: Magnesium is involved in more than 300 enzymatic reactions in the body, including the synthesis of hormones, such as testosterone. Magnesium deficiency can be associated with a low level of testosterone. Magnesium can affect the level of testosterone, modulating the GGG-Osi function and reducing the level of globulin connecting sex hormones (GSPG), which leads to an increase in the level of free testosterone. The recommended daily dose of magnesium is 400-420 mg for men and 310-320 mg for women.

10. 4 Vitamin B6: Vitamin B6 plays an important role in hormones metabolism and can affect testosterone levels. Vitamin B6 is involved in the regulation of the level of prolactin, hormone, which can suppress the production of testosterone. In addition, vitamin B6 is necessary for the synthesis of neurotransmitters, such as dopamine, which plays a role in sexual function. The recommended daily dose of vitamin B6 is 1.3 mg for adults.

Chapter 4: Plant extracts and herbs

11. 1 Tribulus Terrestris (Tribulus Teretstris): Tribulus Terrytris is a plant that is traditionally used in Ayurvedic and Chinese medicine to increase libido and improve sexual function. It is believed that Tertrix tribulus can increase testosterone levels, stimulating LH production. However, the results of research in public are ambiguous. Some studies have shown that Tertrix tribulus can increase the level of testosterone in men with a low level of testosterone or erectile dysfunction, while other studies have not revealed a significant effect on testosterone levels in healthy men. The dosage of the Tribulus T T Terries varies, but usually ranges from 250 to 750 mg per day.

12. 2 Ashwagandha (Ashwaganda): Ashvaganda is an adaptogenic plant that is traditionally used in Ayurvedic medicine to reduce stress, increase energy and improve cognitive functions. Studies have shown that Ashvaganda can increase testosterone levels, reducing the level of cortisol, stress hormone, which can suppress the production of testosterone. In addition, Ashvagand can improve sperm quality and increase muscle mass and strength. The dosage of Ashvaganda varies, but usually ranges from 300 to 500 mg per day.

13. 3 Fenugreek (paznik): The fencing is a plant that is traditionally used as a spice and a drug. Studies have shown that the fences can increase testosterone levels, improve libido and increase muscle mass. The fenced carriage contains compounds called furostanol saponins, which are believed to stimulate testosterone production. The dosage of the fencing varies, but usually ranges from 500 to 600 mg per day.

14. 4 Tongkat Ali (Tongkat Ali): Tongkat Ali, also known as the eurecoma of long-leaved, is a plant that is traditionally used in Southeast Asia to increase libido, improve sexual function and increase muscle mass. Studies have shown that Tongkat Ali can increase the level of testosterone, reducing the level of GSPG and stimulating the production of LH. The dosage of Tongkat Ali varies, but usually ranges from 200 to 400 mg per day.

15. 5 Maca (MAK): Maca is a plant that grows in the Andes and is traditionally used to increase energy, improve libido and fertility. Maca does not increase the level of testosterone directly, but can improve sexual function and overall well -being. The mechanism of action of poppies is not completely studied, but it is assumed that it can affect neurotransmitters and hormonal balance. The dosage of poppies varies, but usually ranges from 1,500 to 3000 mg per day.

Chapter 5: Amino acids and other compounds

16. 1 D-asparaginic acid (DAA): D-asparaginic acid is an amino acid that plays a role in the production of hormones, including testosterone. Studies have shown that DAA can increase testosterone levels by stimulating the production of GNRG and LH. However, the DAA effect on testosterone levels can be temporary and can decrease over time. The DAA dosage is usually from 2000 to 3000 mg per day.

17. 2 Creatine: Creatine is an amino acid that plays an important role in energy metabolism in the muscles. Creatine does not increase the level of testosterone directly, but can increase muscle mass and strength, which, in turn, can indirectly affect the level of testosterone. Creatine improves the synthesis of ATP (adenosine triphosphate), the main source of energy for muscle contractions. The dosage of creatine is usually 3-5 grams per day.

18. 3 DHEA (dehidroepandrosterone): Dhea is a hormone that is produced by the adrenal glands and is the precursor of testosterone and estrogens. DHEA can increase testosterone levels, but the DHEA effect can vary depending on age, gender and health. It is important to consult a doctor before taking DHEA, as he can cause side effects. Dosage DHEA usually ranges from 25 to 50 mg per day.

19. 4 Melatonin (melatonin): Melatonin is a hormone that regulates the sleeping cycle. Some studies have shown that melatonin can increase testosterone levels, improving the quality of sleep. The lack of sleep can reduce the level of testosterone, so improving sleep with melatonin can be useful for maintaining a healthy level of testosterone. The dosage of melatonin is usually from 0.5 to 5 mg before bedtime.

20. 5 Boron (pine): Bor is a trace element that plays a role in the metabolism of bones and hormones. Studies have shown that Bor can increase testosterone levels and reduce estrogen levels. Bor can affect the activity of enzymes involved in the synthesis of testosterone and estrogen metabolism. The boron dosage is usually from 3 to 6 mg per day.

Part 3: Practical recommendations and precautions

Chapter 6: How to choose the right dietary supplement

21. 1 Consultation with a doctor: Before taking any dietary supplement to increase testosterone, it is important to consult a doctor. The doctor can evaluate your general health, identify possible causes of low level of testosterone and recommend the most suitable dietary supplements and dosage.

22. 2 Analysis of the composition: Carefully study the composition of dietary supplements. Make sure that the composition includes ingredients that, according to scientific research, can increase testosterone levels. Avoid dietary supplements with dubious or unverified ingredients.

23. 3 The selection of the manufacturer: Choose dietary supplements from reliable manufacturers with a good reputation. Look for manufacturers who conduct independent laboratory tests of their products to make sure of its quality and cleanliness.

24. 4 Reviews: Read the reviews of other users about dietary supplements. Reviews can give you an idea of ​​the effectiveness and safety of the product. However, remember that reviews can be subjective and do not always reflect the real effect of dietary supplements.

25. 5 Certification: Pay attention to the availability of quality certificates such as GMP (good manufacturing practice). GMP certification guarantees that dietary supplement is made in accordance with strict quality and safety standards.

Chapter 7: Recommendations for use

26. 1 Dosage compliance: Strictly follow the recommended dosage of dietary supplements. Exceeding the dosage can lead to side effects.

27. 2 Regular reception: To achieve the best results, take dietary supplements regularly for a recommended period of time. The effect of dietary supplements may not appear immediately, so patience must be gained.

28. 3 A combination with a way of life: Bades are not a replacement for a healthy lifestyle. To increase the level of testosterone, it is also necessary to eat right, regularly play sports, get enough sleep and avoid stress.

29. 4 Monitoring of the effect: Spend the level of testosterone regularly to evaluate the effectiveness of dietary supplements. If you do not see improvements, consult your doctor.

30. 5 Cycling: Some dietary supplements can lose their effectiveness over time. To avoid this, you can cycle the intake of dietary supplements, taking breaks between the courses.

Chapter 8: possible side effects and interactions

31. 1 General side effects: Some dietary supplements can cause side effects, such as stomach disorder, headache, nausea and allergic reactions. If you notice any side effects, stop taking a dietary supplement and consult a doctor.

32. 2 Interactions with drugs: Bades can interact with some drugs. If you take any medicine, consult a doctor before taking dietary supplements.

33. 3 Influence on hormonal balance: Some dietary supplements can affect hormonal balance. For example, DHEA can increase the level of not only testosterone, but also estrogen. It is important to control the level of hormones and adjust the dosage of dietary supplements if necessary.

34. 4 Contraindications: Some dietary supplements can be contraindicated in certain diseases. For example, tribulus terrestrix is ​​not recommended for kidney diseases. It is important to familiarize yourself with contraindications before admission of dietary supplements.

35. 5 Individual sensitivity: Each person reacts differently to dietary supplements. What is effective for one person may not work for another. It is important to listen to your body and adjust the intake of dietary supplements if necessary.

Chapter 9: Alternative methods of increasing testosterone

36. 1 Healthy nutrition: Proper nutrition plays an important role in maintaining a healthy level of testosterone. Turn on in your diet products rich in zinc (oysters, red meat, pumpkin seeds), vitamin D (oily fish, eggs), magnesium (green leafy vegetables, nuts) and healthy fats (avocados, olive oil). Limit the consumption of sugar, processed products and alcohol.

37. 2 Regular physical activity: Regular physical activity, especially strength training, can increase testosterone levels. Take sports at least 3 times a week.

38. 3 Reducing stress: Chronic stress can increase the level of cortisol, which inhibits the production of testosterone. Use stress control methods such as meditation, yoga or fresh air walks.

39. 4 Sufficient sleep: A lack of sleep can reduce testosterone levels. Try to sleep at least 7-8 hours a day.

40. 5 Maintaining a healthy weight: Obesity can reduce testosterone levels. Maintain healthy weight with proper nutrition and physical exertion.

Part 4: Final remarks

41. 1 Individual approach: The selection of dietary supplements to increase testosterone should be individual and take into account your features, health status and lifestyle.

42. 2 Do not replace treatment: Bades are not a replacement for medical treatment. If you have serious health problems, consult a doctor.

43. 3 Scientific approach: Base your choice of dietary supplements on scientific data and the recommendations of doctors. Avoid dubious products and unproven statements.

44. 4 Security first of all: Security should be a priority when choosing and using dietary supplements. Follow the recommended dosages and consult your doctor before the appointment.

45. 5 Constant training: Continue to study information about dietary supplements and methods of increasing testosterone. New studies can change our ideas that it is effective and safe.