How to raise testosterone: review of the best dietary supplements - Yes Global продукция

Part 1: Fundamentals of testosterone and its role in the body

1.1. What is testosterone and why is it important?

Testosterone is the main male sex hormone, androgen, playing a key role in the development and maintenance of male physiological characteristics. It is synthesized mainly in testicles in men and in small quantities in ovaries in women, as well as adrenal glands in both sexes. Testosterone is not just a hormone of masculinity; It is vital for a wide range of physiological processes affecting various body systems.

The development of male sexual characteristics: Testosterone is responsible for the development of the genitals, deepening the voice, hair growth on the body and face during puberty. It determines the secondary sexual characteristics that form a male phenotype.
The growth of muscle mass and strength: Testosterone stimulates protein synthesis, which leads to an increase in muscle mass and strength. It helps to keep nitrogen in the muscles necessary for the construction of new tissues. Higher testosterone levels allow you to increase muscle mass faster and improve sports indicators.
Bone density: Testosterone plays an important role in maintaining bone density. It stimulates osteoblasts, cells responsible for the formation of bones. The low level of testosterone is associated with an increased risk of osteoporosis, especially in older men.
Energy level and vital tone: Testosterone affects the level of energy, motivation and overall well -being. The low level of testosterone is often manifested in fatigue, a decrease in libido and depression. Maintaining the optimal level of testosterone helps to increase energy, improve mood and overall improve the quality of life.
Libido and sexual function: Testosterone is a key hormone that determines the libido and sexual function in men. It affects the erectile function, spermatogenesis and general sexual attraction. The low level of testosterone can lead to erectile dysfunction, a decrease in libido and infertility.
Cognitive functions: Studies show that testosterone can affect cognitive functions, such as memory, concentration and spatial thinking. The optimal level of testosterone can help improve cognitive abilities and protect against neurodegenerative diseases.
Production of red blood cells: Testosterone stimulates the production of erythropoetin, hormone, which stimulates the production of red blood cells in the bone marrow. Red blood cells tolerate oxygen throughout the body, providing energy and endurance.

1.2. Signs and symptoms of low level of testosterone (hypogonadism)

The low level of testosterone, also known as hypogonadism, can be manifested by various symptoms that affect the physical, sexual and emotional health of men. It is important to note that some of these symptoms can be caused by other factors, therefore, for accurate diagnosis, a doctor’s consultation and testing are needed.

Decrease in libido and sexual function: This is one of the most common and noticeable symptoms of low level of testosterone. Men may experience a decrease in sexual attraction, difficulties with achieving or maintaining an erection (erectile dysfunction), as well as a decrease in sperm.
Fatigue and energy reduction: A constant feeling of fatigue, weakness and lack of energy, even after a sufficient rest, can be a sign of a low level of testosterone. This is due to the fact that testosterone plays a role in energy exchange and maintaining vital tone.
Reducing muscle mass and strength: Testosterone is necessary for the growth and maintenance of muscle mass. With a low level of testosterone, men can notice a decrease in muscle size, a decrease in strength and difficulties in increasing muscle mass, despite physical exercises.
Increase fat mass: The low level of testosterone can lead to an increase in fat mass, especially in the abdomen. This is due to the fact that testosterone affects the metabolism and distribution of fat in the body.
Reducing bone density: Testosterone plays an important role in maintaining bone density. With a low level of testosterone, men are at the increased risk of osteoporosis, which makes them more vulnerable to fractures.
Mood changes and cognitive functions: The low level of testosterone can cause mood changes, such as depression, irritability, anxiety and a decrease in concentration. Problems with memory and cognitive functions may occur.
Hair loss on the body and face: Testosterone plays a role in hair growth on the body and face. At a low level of testosterone, men can notice hair loss, especially on the face, in the axillary hollows and on the pubis.
Breast enlargement (gynecomastia): In some cases, the low level of testosterone can lead to breast augmentation in men, a state known as gynecomastia. This is due to the imbalance between testosterone and estrogens.
Sleep problems: The low level of testosterone can affect the quality of sleep, leading to insomnia, frequent awakening at night and a common feeling of fatigue after sleep.
Reducing motivation and self -confidence: Testosterone affects motivation, self -confidence and a general sense of well -being. With a low level of testosterone, men can experience a decrease in motivation, loss of interest in life and a decrease in self -confidence.

1.3. Factors affecting testosterone levels

The level of testosterone in the body is affected by many factors, both internal and external. Understanding these factors can help in the prevention and correction of low level of testosterone.

Age: With age, the level of testosterone is naturally reduced. After 30 years, the level of testosterone usually decreases by about 1% per year. This is due to age -related changes in the testicles and a decrease in the production of hormones that stimulate testosterone production.
Diseases: Some diseases can negatively affect testosterone levels. These include:
- Obesity: Excess weight is associated with a low level of testosterone. Fat tissue contains an enzyme aromatase that turns testosterone into estrogen.
- Type 2 diabetes: Type 2 diabetes is often associated with a low level of testosterone. Insulin resistance, characteristic of diabetes, can disrupt the production of testosterone.
- Metabolic syndrome: Metabolic syndrome, characterized by obesity, high blood pressure, high cholesterol and insulin resistance, is associated with a low level of testosterone.
- Chronic kidney and liver diseases: These diseases can violate the production and metabolism of testosterone.
- Hypogonadism: States affecting testicles or pituitary glands can lead to a low level of testosterone.
Medicines: Some drugs can reduce testosterone levels. These include:
- Opioid analgesics: Opioids can suppress the production of gonadotropin-rilying hormone (GNRG), which stimulates the production of testosterone.
- Glucocorticoids: Long -term use of glucocorticoids can reduce testosterone levels.
- Anabolic steroid: Despite the fact that anabolic steroids increase the level of testosterone during administration, after the cessation of their use, the level of testosterone may fall below the norm.
- Some antidepressants: Some antidepressants, such as selective inhibitors of the reverse capture of serotonin (SIOOS), can reduce testosterone levels.
Life: Lifestyle has a significant impact on testosterone levels.
- Lack of sleep: A lack of sleep can reduce testosterone levels. During sleep, testosterone production occurs.
- Stress: Chronic 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. Excessive drinking and processed products can also reduce testosterone levels.
- Lack of physical activity: Regular physical exercises, especially strength training, can increase testosterone levels.
Genetics: A genetic predisposition can play a role in the level of testosterone. Some men are genetically predisposed to a lower level of testosterone.
The effects of toxins: The effect of some toxins, such as pesticides, heavy metals and plastic, can negatively affect testosterone levels.

Part 2: Review of the best dietary supplement to increase testosterone

Before taking any dietary supplements, it is necessary to consult a doctor in order to exclude contraindications and possible side effects. Bades are not a replacement for a healthy lifestyle and a balanced diet.

2.1. D-asparaginic acid (DAA)

D-asparaginic acid (DAA) is an amino acid that is involved in the production of hormones, including testosterone. It is believed that DAA stimulates the release of luteinizing hormone (LH) and follicle -stimulating hormone (FSH) from the pituitary gland, which, in turn, stimulates the production of testosterone in the testicles.

The mechanism of action: DAA affects the hypothalamus and pituitary gland, increasing the production of LH and FSH. LH stimulates Leydig’s cells in testicles to the production of testosterone. DAA can also have a direct effect on the testicles, enhancing testosterone production.
Scientific research: Some studies show that the DAA can increase the level of testosterone in men with a low level of testosterone or in those who lead a sedentary lifestyle. However, other studies did not reveal the significant effect of DAA on testosterone levels in men with a normal level of testosterone.
Recommended dosage: It is usually recommended to take 3 grams of DAA per day, divided into several receptions.
Possible side effects: DAA, as a rule, is safe subject to the recommended dosages. In rare cases, side effects can occur, such as headache, irritability and nausea.
Advantages: A potential increase in testosterone levels, improving libido, increasing muscle mass.
Flaws: The research results are ambiguous, effectiveness can depend on the individual characteristics of the body.

2.2. Tribulus Tribulus Terrestris)

Tribulus Terrestris (Tribulus Terrestris) is a plant that is traditionally used in Ayurvedic and Chinese medicine to increase libido and improve sexual function. It is believed that the tribulus contains saponins that can stimulate the production of LH and testosterone.

The mechanism of action: It is assumed that the tribulus increases the production of LH, which stimulates Lydig’s cells in the testicles to the production of testosterone. Some studies also show that the tribulus can influence androgen receptors, enhancing the action of testosterone.
Scientific research: The results of studies of the tribulus are ambiguous. Some studies show that tribulus can improve libido and sexual function, but does not have a significant effect on testosterone levels. Other studies did not reveal the significant influence of the tribulus on testosterone levels or sexual function.
Recommended dosage: It is usually recommended to take 250-750 mg of tribulus extract per day, divided into several receptions. It is important to choose extracts with a high content of saponins.
Possible side effects: Tribulus, as a rule, is safe subject to the recommended dosages. In rare cases, side effects can occur, such as stomach disorder and insomnia.
Advantages: Potential improvement in libido and sexual function.
Flaws: The research results are ambiguous, the effectiveness in increasing testosterone levels is doubtful.

2.3. Fenugreek (Fenugreek)

Fenugreek is a plant whose seeds are used in cooking and medicine. It is believed that the fences contains compounds that can block enzymes that turn testosterone into estrogen, thereby increasing the level of free testosterone.

The mechanism of action: The fencing contains compounds called forostanol saponins, which are believed to block the enzyme aromatase, which turns testosterone into estrogen. This can lead to an increase in the level of free testosterone in the body.
Scientific research: Some studies show that the fences can increase the level of free testosterone, improve libido and sexual function, as well as increase muscle mass.
Recommended dosage: It is usually recommended to take 500-600 mg of fencing extract per day.
Possible side effects: The fencing, as a rule, is safe subject to the recommended dosages. In rare cases, side effects can occur, such as stomach, diarrhea and allergic reactions. The fencing can also affect blood sugar, so people with diabetes should be careful.
Advantages: A potential increase in the level of free testosterone, improvement of libido, increase in muscle mass.
Flaws: Additional studies are needed to confirm effectiveness.

2.4. Zinc

Zinc is an important mineral that is involved in many enzymatic reactions in the body, including testosterone production. Zinc deficiency can lead to a decrease in testosterone levels.

The mechanism of action: Zinc plays an important role in the development of LH, which stimulates the production of testosterone in the testicles. Zinc can also inhibit the enzyme aromatase, preventing the transformation of testosterone into estrogen. In addition, zinc is necessary for the health of sperm and maintaining normal fertility.
Scientific research: Studies show that zinc deficiency can reduce testosterone levels. Zinc supplements can increase testosterone levels in men with zinc deficiency.
Recommended dosage: The recommended daily dose of zinc is 11 mg for men. However, if you have a zinc deficiency, your doctor can recommend a higher dose. It is important not to exceed the recommended dose of zinc, as this can lead to side effects.
Possible side effects: High doses of zinc can cause side effects, such as nausea, vomiting, diarrhea and abdominal pain. Long -term use of high zinc doses can also lead to copper deficiency.
Advantages: Maintaining the normal level of testosterone, improving sperm health, maintaining the immune system.
Flaws: Effective only with zinc deficiency, high doses can cause side effects.

2.5. Vitamin D.

Vitamin D is a fat -soluble vitamin that plays an important role in maintaining the health of bones, the immune system and hormonal balance, including the production of testosterone.

The mechanism of action: Vitamin D affects the expression of genes involved in the development of testosterone. It can also increase the level of LH, which stimulates the production of testosterone in the testicles. In addition, vitamin D can reduce the level of globulin connecting sex hormones (GSPG), which leads to an increase in the level of free testosterone.
Scientific research: Studies show that vitamin D deficiency can be associated with a low level of testosterone. Vitamin D additives can increase testosterone levels in men with vitamin D.
Recommended dosage: The recommended daily dose of vitamin D is 600-800 IU (international units). However, if you have a deficiency of vitamin D, your doctor may recommend a higher dose.
Possible side effects: High doses of vitamin D can cause side effects, such as nausea, vomiting, weakness and kidney problems.
Advantages: Maintaining the normal level of testosterone, improving bone health, maintaining the immune system.
Flaws: Effective only with vitamin D deficiency, high doses can cause side effects.

2.6. Magnesium

Magnesium is an important mineral that is involved in many enzymatic reactions in the body, including testosterone production.

The mechanism of action: Magnesium affects the production of LH and FSH, which stimulate the production of testosterone in testicles. Magnesium can also reduce the level of GSPG, which leads to an increase in the level of free testosterone.
Scientific research: Studies show that magnesium deficiency can reduce testosterone levels. Magnesium additives can increase testosterone levels in men with magnesium deficiency, especially in those who play sports.
Recommended dosage: The recommended daily dose of magnesium is 400-420 mg for men.
Possible side effects: High doses of magnesium can cause side effects, such as diarrhea, nausea and abdominal pain.
Advantages: Maintaining a normal level of testosterone, improving sleep, decreased stress.
Flaws: Effective only with magnesium deficiency, high doses can cause side effects.

2.7. Ashwaganda (Ashwagandha)

Ashwagandha is an adaptogenic plant used in Ayurvedic medicine to reduce stress, improve energy and increase libido.

The mechanism of action: Ashvaganda reduces the level of cortisol, stress hormone, which can suppress the production of testosterone. Ashvaganda can also increase the level of LH and FSH, which stimulate testosterone production in testicles.
Scientific research: Studies show that Ashvagand can increase testosterone levels, improve sperm quality and increase muscle.
Recommended dosage: It is usually recommended to take 300-500 mg of Ashvaganda extract twice a day.
Possible side effects: Ashvaganda, as a rule, is safe subject to the recommended dosages. In rare cases, side effects can occur, such as a disorder of the stomach, diarrhea and drowsiness.
Advantages: Reducing stress, increasing testosterone levels, improving sperm quality, increasing muscle mass.
Flaws: Additional studies are needed to confirm effectiveness.

2.8. Goryanka (Epimedium, Horny Goat Weed)

Goryanka (Epimedium, Horney Goat Weed) is a plant that is traditionally used in Chinese medicine to increase libido and improve sexual function.

The mechanism of action: Goryanka contains Ikariin, a compound, which is an inhibitor of phosphodiesterase-5 (FDE-5). FDE-5 destroys the CGMF, which is necessary to expand blood vessels in the penis and ensuring an erection. Inhibiting FDE-5, Ikariin increases the level of CGMF, improving blood flow in the penis and promoting erection. Some studies also show that Goryanka can increase testosterone levels.
Scientific research: Studies show that Goryanka can improve erectile function and increase libido.
Recommended dosage: It is usually recommended to take 500-1000 mg of Goryanka extract per day.
Possible side effects: Goryanka, as a rule, is safe subject to the recommended dosages. In rare cases, side effects can occur, such as stomach disorder, dizziness and tachycardia.
Advantages: Improving erectile function, increased libido.
Flaws: Additional studies are needed to confirm the effectiveness in increasing the level of testosterone.

Part 3: Diet and lifestyle to increase testosterone

In addition to taking dietary supplements, a healthy lifestyle plays an important role in maintaining the normal level of testosterone, including proper nutrition, regular physical exercises, sufficient sleep and stress management.

3.1. Diet contributing to the increase in testosterone

Proper nutrition plays a key role in maintaining a healthy level of testosterone. The inclusion of certain products and nutrients in the diet can stimulate testosterone production and improve the general health.

Healthy fats: Cholesterol is the predecessor of testosterone, so the use of healthy fats is important to maintain its production. Include in the diet foods rich in mono -saturated and polyunsaturated fats, such as avocado, olive oil, nuts and seeds.
Protein: Protein is necessary for muscle growth and restoration, as well as for the production of hormones, including testosterone. Include products rich in protein in the diet, such as meat, fish, eggs, legumes and dairy products.
Carbohydrates: Carbohydrates provide energy for training and maintaining the general level of energy. Choose complex carbohydrates, such as whole grain products, vegetables and fruits that provide a stable energy source and contain important nutrients.
Zinc: Zinc plays an important role in the development of testosterone. Include products rich in zinc in the diet, such as oysters, meat, nuts and seeds.
Vitamin D: Vitamin D is important for maintaining the health of bones and hormonal balance, including testosterone production. Get vitamin D from sunlight, fatty fish, egg yolks and enriched products.
Magnesium: Magnesium is involved in many enzymatic reactions in the body, including testosterone production. Include products rich in magnesium in the diet, such as green leafy vegetables, nuts, seeds and whole grain products.
Avoid processed products and sugar: Processed products and sugar can negatively affect the level of testosterone, leading to inflammation and insulin resistance. Limit the consumption of fast food, sweets and carbonated drinks.
Limit alcohol use: Excessive alcohol consumption can reduce testosterone levels and negatively affect general health.
Drink enough water: Sufficient water use is necessary to maintain hydration and optimal functioning of the body, including hormones.

3.2. Physical exercises to increase testosterone

Regular physical exercises, especially strength training, can significantly increase testosterone levels and improve the overall state of health.

Power training: Power training, such as lifting weights, are the most effective way to increase testosterone levels. Focus on the performance of complex exercises, such as squats, deadlift, bench press and pull -ups, which use several muscle groups and stimulate the production of testosterone.
High -intensity interval training (VITS): Vit is a form of training, which includes short periods of intense exercises alternating with periods of rest or low intensity. Vit can increase testosterone levels and improve cardiovascular health.
Cardiocation: Cardio training, such as running, swimming and cycling, are important to maintain a general health state and can help increase testosterone levels, especially in combination with strength training.
Avoid overtraining: Obraining can lead to an increase in the level of cortisol, stress hormone, which can suppress the production of testosterone. Give your body enough time to restore between training.

3.3. Sleep and decrease in stress to increase testosterone

Sufficient sleep and stress management play an important role in maintaining a healthy level of testosterone.

Sufficient sleep: During sleep, testosterone production occurs. Strive by 7-8 hours of quality sleep every night. Create a favorable environment for sleeping, avoiding caffeine and alcohol before bedtime, maintaining cool and dark temperature in the bedroom and adhering to a regular sleep schedule.
Reducing stress: Chronic stress can increase the level of cortisol, stress hormone, which can suppress testosterone production. Use stress management methods, such as meditation, yoga, deep breathing and communication with friends and family.
Avoid the effects of toxins: The effect of some toxins, such as pesticides, heavy metals and plastic, can negatively affect testosterone levels. Minimize the effects of these toxins by using organic products using water filters and avoiding plastic packaging.

Part 4: important warnings and recommendations

4.1. Consultation with a doctor before starting dietary supplements

Before you start taking any dietary supplement to increase testosterone, it is extremely important to consult a doctor. The doctor will be able to evaluate your general health status, conduct the necessary tests, determine the cause of the low level of testosterone and choose the most suitable treatment.

Assessment of health: The doctor will conduct a medical examination and study your medical history to exclude any medical conditions that can affect the level of testosterone.
Blood tests: The doctor will prescribe blood tests to measure the level of testosterone and other hormones, such as LH, FSG, prolactin and estradiol. These tests will help determine the cause of the low level of testosterone and exclude other possible causes of symptoms.
Determining the cause of low level of testosterone: The low level of testosterone can be caused by various factors, such as age, obesity, disease, medicine and lifestyle. The doctor will help determine the cause of the low level of testosterone and develop a treatment plan.
The choice of suitable treatment: The doctor will help to choose the most suitable method for increasing testosterone levels, whether it is a change in lifestyle, intake of dietary supplements or replacement therapy with testosterone.

4.2. Possible side effects and contraindications of dietary supplements

Not all dietary supplements are safe for everyone. It is important to know about the possible side effects and contraindications of each dietary supplement before starting its reception.

Side effects: Some dietary supplements can cause side effects, such as stomach disorder, headache, insomnia and allergic reactions.
Contraindications: Some dietary supplements are contraindicated in certain medical conditions, such as heart disease, liver, kidneys and prostate.
Interaction with drugs: Some dietary supplements can interact with medicines that you take, which can lead to undesirable side effects.
The importance of consulting a doctor: It is important to consult a doctor to make sure that dietary supplement is safe for you and does not interact with the medicines that you take.

4.3. Dietary supplement is not a replacement for a healthy lifestyle

Bades can be useful for increasing testosterone levels, but they are not a replacement for a healthy lifestyle. It is important to adhere to a healthy lifestyle, including proper nutrition, regular physical exercises, sufficient sleep and stress control to maintain the normal level of testosterone and general health.

A healthy lifestyle as a basis: A healthy lifestyle is the basis for maintaining the normal level of testosterone. Bades can be a useful addition, but they cannot replace a healthy lifestyle.
Complex approach: To achieve the best results, it is necessary to use an integrated approach, including a change in lifestyle and receiving dietary supplements.

4.4. Quality and safety of dietary supplements

The quality and safety of dietary supplements can vary depending on the manufacturer. It is important to choose dietary supplements from reliable manufacturers who adhere to strict quality and safety standards.

The choice of reliable manufacturers: Choose dietary supplements from manufacturers who have a good reputation and adhere to strict quality and safety standards.
Certification check: Look for dietary supplements that are certified by independent organizations such as NSF International, USP and Consumerlab.com. These organizations are testing dietary supplements to make sure that they meet the stated quality and safety requirements.
Reading reviews: Read the reviews of other users to find out about their experience in using dietary supplements.
Caution with advertising: Be careful with dietary supplements who promise quick and wonderful results. These statements are often false and mislead.

4.5. Long -term strategies for maintaining testosterone levels

Maintaining the normal level of testosterone requires long -term strategies, including a healthy lifestyle, regular monitoring of testosterone levels and consulting a doctor.

Healthy lifestyle: Adhere to a healthy lifestyle, including proper nutrition, regular physical exercises, sufficient sleep and stress management.
Regular monitoring of testosterone levels: Spended the level of testosterone to make sure that it remains within normal limits.
Consultations with a doctor: Consult a doctor regularly to discuss the level of testosterone, possible problems and strategies for maintaining the normal level of testosterone.

Part 5: Alternative methods of increasing testosterone (replacement therapy with testosterone – ZTT)

In cases where a change in lifestyle and admission of dietary supplements do not lead to the desired result, the doctor may consider the possibility of prescribing replacement therapy with testosterone (ZTT).

5.1. What is replacement therapy with testosterone (ZTT)?

Putting therapy with testosterone (ZTT) is a treatment method in which testosterone is introduced into the body from the outside to replenish the deficiency of its own testosterone. ZTT can be prescribed for men with a confirmed diagnosis of hypogonadism, when the level of testosterone is significantly reduced and causes various symptoms.

5.2. Forms Ztt

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

Testosterone injections: This is one of the most common and affordable methods of ZTT. Testosterone injections are administered intramuscularly every 1-2 weeks.
Testosterone gels and creams: Testosterone gels and creams are applied to the skin once a day. They provide a more stable level of testosterone, but can be transmitted to other people in contact with the skin.
Plates of testosterone: Plates of testosterone are glued to the skin once a day. They provide a stable level of testosterone, but can cause skin irritation.
Bookcar tablets of testosterone: Building tablets of testosterone are placed between the gum and the cheek twice a day. They provide a stable level of testosterone, but can cause gum irritation.
Testosterone implants: Testosterone implants are introduced under the skin every 3-6 months. They provide a stable level of testosterone, but require a small surgical intervention.

5.3. Indications for ZTT

ZTT can be prescribed for men with a confirmed diagnosis of hypogonadism, which is characterized by the following features:

Low level of testosterone in the blood: The level of testosterone is lower than the norm,

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