Testosterone dietary supplements: improvement of libido and energy

Testosterone dietary supplements: improvement of libido and energy

Testosterone: Key hormone for male health

Testosterone is the main male sex hormone, an androgen, playing a critical role in many aspects of male health and well -being. It is produced mainly in the testicles (in men) and in small quantities in the ovaries and adrenal glands (in women). In men, testosterone is responsible for the development and maintenance of male sexual characteristics, such as hair growth on the face and body, deepening the voice and increasing muscle mass. However, its influence goes far beyond reproductive function.

Testosterone plays an important role in:

• Libido and sexual function: Testosterone is the main engine of male sexual attraction and erectile function. Its disadvantage often leads to a decrease in libido, erectile dysfunction and a decrease in sexual satisfaction.
• Muscle mass and strength: Testosterone promotes protein synthesis, which leads to an increase in muscle mass and strength. It also helps to reduce the amount of fat in the body.
• Bone density: Testosterone plays an important role in maintaining bone density. The low level of testosterone can lead to osteoporosis and increased risk of fractures.
• Energy and mood: Testosterone affects the level of energy and mood. Its disadvantage often leads to fatigue, lethargy, irritability and depression.
• Cognitive function: Testosterone can affect cognitive functions, such as memory, concentration and attention.
• Cardiovascular system: Studies show that testosterone can play a role in maintaining the health of the cardiovascular system.

Reduced testosterone levels: causes and symptoms

The level of testosterone naturally decreases with age, starting about 30 years. This decrease occurs gradually and can vary from person to person. However, a decrease in testosterone levels can be caused by other factors, in addition to age, such as:

• Diseases: Some diseases, such as hypogonadism, diabetes, obesity, chronic diseases of the kidneys and liver, can lead to a decrease in testosterone levels.
• Medicines: Some drugs, such as opioids, corticosteroids and some antidepressants, can reduce testosterone levels.
• Life: An unhealthy lifestyle, including poor nutrition, lack of physical activity, smoking and alcohol abuse, can negatively affect testosterone levels.
• Stress: Chronic stress can lead to an increase in the level of cortisol, stress hormone, which can suppress testosterone production.
• Egg injuries: Yaichka injuries can damage cells producing testosterone.

Symptoms of low level of testosterone may include:

• Libido decrease
• Erectile dysfunction
• Fatigue and lethargy
• Decrease in muscle mass and strength
• Increase fat mass
• Depression and irritability
• Bone density loss
• Problems with concentration and memory
• Breast enlargement (gynecomastia)
• Hair loss

Dietary supplement to increase testosterone: review and effectiveness

Due to the importance of testosterone for male health, there are many biologically active additives (dietary supplements) on the market that promise to increase testosterone levels, improve libido and energy. It is important to understand that the effectiveness of these additives can vary greatly, and not all of them are confirmed by scientific research. In addition, before taking any dietary supplements, it is necessary to consult a doctor in order to exclude contraindications and possible side effects.

Below is a review of the most popular and studied dietary supplements to increase testosterone:

1. D-asparaginic acid (D-ASPARTIC ACID, DAA)

• Description: DAA is an amino acid that is involved in the production of testosterone in testicles.
• The mechanism of action: DAA stimulates the release of luteinizing hormone (LH) from the pituitary gland, which, in turn, stimulates the testicles to the production of testosterone.
• Efficiency: Some studies show that DAA can increase testosterone levels in men with a low level of this hormone. However, other studies do not confirm this effect, especially in men with a normal level of testosterone.
• Side effects: DAA is usually considered safe, but in some cases it can cause side effects, such as headache, irritability and abdominal pain.
• Dosage: The recommended DAA dosage is from 2 to 3 grams per day.

2. Tribulus Terbulus Terrestris)

• Description: Toltris tribulus is a plant that is traditionally used in Ayurvedic and Chinese medicine to increase libido and treat erectile dysfunction.
• The mechanism of action: It is assumed that the tribulus terrestris stimulates the production of LH and increases the sensitivity of androgen receptors. However, the exact mechanism of action has not been fully studied.
• Efficiency: Scientific data on the effectiveness of the tribulus terrestris in increasing the level of testosterone are contradictory. Some studies show that it can have a slight effect on libido, but not on testosterone levels.
• Side effects: Tertrix tribulus is usually considered safe, but in some cases it can cause side effects, such as stomach disorder, insomnia and an increase in the prostate gland.
• Dosage: The recommended dosage of the tribulus terrestris is from 250 to 750 mg per day.

3. Paziknik (Fenugreek)

• Description: A fencth is a plant whose seeds are used as a spice and a drug.
• The mechanism of action: It is assumed that the fenced alcohol blocks the enzyme aromatase, which turns testosterone into estrogen. This can lead to an increase in the level of free testosterone.
• Efficiency: Some studies show that the fencing can increase testosterone levels and improve libido in men.
• Side effects: The fencing is usually considered safe, but in some cases it can cause side effects, such as stomach disorder, gas formation and allergic reactions.
• Dosage: The recommended dosage of the fencing is from 500 to 600 mg per day.

4. Zinc (Zinc)

• Description: Zinc is an important trace element that is involved in many physiological processes, including testosterone production.
• The mechanism of action: Zinc is necessary for the normal operation of LH and stimulates the production of testosterone in the testicles.
• Efficiency: Zinc deficiency can lead to a decrease in testosterone levels. Taking zinc can increase the level of testosterone in men with a deficiency of this trace element.
• Side effects: Taking high doses of zinc can cause side effects, such as nausea, vomiting and abdominal pain.
• Dosage: The recommended zinc dosage is from 15 to 30 mg per day.

5. Vitamin D (Vitamin D)

• Description: Vitamin D is a fat -soluble vitamin that plays an important role in the health of bones, the immune system and the production of testosterone.
• The mechanism of action: Vitamin D is involved in the regulation of LH production and can affect the production of testosterone in testicles.
• Efficiency: Vitamin D deficiency can lead to a decrease in testosterone levels. Vitamin D intake can increase the level of testosterone in men with a deficiency of this vitamin.
• Side effects: Taking high doses of vitamin D can cause side effects, such as nausea, vomiting and hypercalcemia.
• Dosage: The recommended dosage of vitamin D is from 2000 to 5000 IU per day.

6. The mags (magnesium)

• Description: Magnesium is an important mineral that is involved in many physiological processes, including testosterone production.
• The mechanism of action: Magnesium helps regulate the level of LH, which contributes to the production of testosterone. He can also contact the globulin connecting sex hormones (GSPG), reducing its activity and increasing the amount of free, bioavailable testosterone.
• Efficiency: Magnesium deficiency can negatively affect testosterone levels. Studies have shown that the addition of magnesium can improve the level of testosterone, especially in people involved in physical exercises.
• Side effects: High doses of magnesium can cause diarrhea. It is recommended to start with lower doses and gradually increase.
• Dosage: The recommended magnesium dosage is from 200 to 400 mg per day. It is best to choose forms, such as citrate or magnesium glycinate, which are better absorbed.

7. Ashwaganda (Ashwagandha)

• Description: Ashvaganda is an adaptogenic plant used in Ayurvedic medicine to reduce stress and improve the general state of health.
• The mechanism of action: Ashvaganda helps reduce the level of cortisol, stress hormone, which can suppress the production of testosterone. It is also assumed that it can directly stimulate testosterone production.
• Efficiency: Studies show that Ashvagand can increase testosterone levels, improve spermatogenesis and increase libido.
• Side effects: Ashvaganda is usually well tolerated, but can cause drowsiness, stomach disorder and, in rare cases, problems with the thyroid gland.
• Dosage: The recommended dosage of Ashvaganda is from 300 to 500 mg of extract per day.

8. Extract of nettle root

• Description: Nettle root extract is used to maintain prostate health and can affect testosterone levels.
• The mechanism of action: It is believed that the nettle extract of nettle binds to the GSPG, thereby releasing more free testosterone into the bloodstream.
• Efficiency: Although there is no direct evidence of increasing the general testosterone, the nettle root extract can increase the level of free, biologically active testosterone.
• Side effects: It is usually well tolerated, but can cause small gastrointestinal disorders.
• Dosage: The dosage varies, but usually ranges from 120 to 240 mg of extract per day.

9. L-carnin (L-Carnitine)

• Description: L-carnitine is an amino acid that plays an important role in the production of energy and the transport of fatty acids in mitochondria for oxidation.
• The mechanism of action: L-carnitine can improve the function of androgen receptors and increase LH production.
• Efficiency: Some studies show that L-carnitine can increase testosterone levels, improve sperm quality and increase energy level.
• Side effects: L-carnitine is usually safe, but can cause nausea, vomiting and disorder of the stomach.
• Dosage: The recommended dosage of L-carnitine is from 500 to 2000 mg per day.

10. Forskolin (Forskolin)

• Description: Forcoline is a compound obtained from the Coleus Forskohlii plant, which is traditionally used in Ayurvedic medicine.
• The mechanism of action: Forcolin activates the enzyme adenilatziclase, which increases the level of CAMF (cyclic adenosinomonophosphate) in cells. CAMF plays a role in the regulation of various physiological processes, including testosterone production.
• Efficiency: Some studies show that forksolin can increase testosterone levels and increase muscle mass.
• Side effects: Forcolin can cause a decrease in blood pressure and stomach disorder.
• Dosage: The recommended dosage of forcoline is from 10 to 20 mg of standardized extract (10-20% of forcoline) per day.

11. DIM (Diindolylmethane)

• Description: DIM is a natural compound that is formed when the vegetables of the cruciferous family, such as broccoli, colored cabbage and Brussels cabbage.
• The mechanism of action: Dim helps to balance the level of estrogen in the body. It helps to turn the “bad” forms of estrogen into “good”, which can have a positive effect on the level of testosterone.
• Efficiency: DIM does not increase the level of testosterone directly, but it can help improve the ratio of testosterone to estrogen, which can lead to an improvement in libido, energy and muscle mass.
• Side effects: DIM is usually well tolerated, but can cause small side effects, such as headache and a change in urine color.
• Dosage: The recommended DIM dosage is from 100 to 300 mg per day.

12. Boron (Boron)

• Description: Bor is a trace element that plays a role in the metabolism of calcium, bone tissue and hormones.
• The mechanism of action: Bor can increase the level of free testosterone, reducing the level of GSPG and increasing the transformation of dihydrotestosterone (DGT) back into testosterone.
• Efficiency: Some studies show that boron can increase the level of free testosterone and reduce estrogen levels.
• Side effects: Reception of high doses of boron can cause side effects, such as nausea, vomiting and diarrhea.
• Dosage: The recommended boron dosage is from 3 to 6 mg per day.

The importance of lifestyle to increase testosterone

Reception of dietary supplements can be a useful addition to a healthy lifestyle, but they will not replace it. To increase the level of testosterone and improve libido and energy, it is important:

• Proper nutrition: Use a sufficient amount of protein, healthy fats and carbohydrates. Avoid processed products, sugar and trans fats.
• Regular physical exercises: Do strength training and aerobic exercises.
• Healthy sleep: Sleep at least 7-8 hours a day.
• Stress management: Use relaxation methods such as yoga, meditation and deep breathing.
• Maintaining a healthy weight: Excess weight can reduce testosterone levels.
• Restriction of alcohol consumption and smoking refusal: Alcohol and smoking can negatively affect testosterone levels.

Risks and warnings

Before taking any dietary supplement to increase testosterone, you need to consult a doctor, especially if you have any diseases or you take any medicine. Some dietary supplements can interact with medicines and cause side effects. It is important to purchase dietary supplements only from reliable manufacturers to avoid fakes and poor -quality products. Do not exceed the recommended dosage of dietary supplements.

Conclusion

Bades to increase testosterone can be a useful addition to a healthy lifestyle for men with a low level of this hormone. However, the effectiveness of these additives can vary, and not all of them are confirmed by scientific research. It is important to remember that dietary supplements will not replace a healthy lifestyle, and before their appointment it is necessary to consult a doctor. Only a doctor can determine the cause of a low level of testosterone and prescribe adequate treatment. Do not rely solely on dietary supplements to solve problems with libido and energy. The combination of a healthy lifestyle and, if necessary, medical treatment, can give the best results.