Natural dietary supplements for testosterone: myths and reality

Chapter 1: Testosterone – fundamental hormone

Testosterone is a key male sex hormone, although present in smaller quantities in women. He plays a decisive role in many physiological processes, going far beyond the framework of simple sexual attraction and muscles. Understanding the functions of testosterone is necessary to assess the effectiveness (or ineffectiveness) of natural dietary supplements, promising its increase.

1.1. The main functions of testosterone:

Development and maintenance of male sexual characteristics: This includes the growth of hair on the face and body, deepening the voice, the development of the genitals and spermatogenesis. Testosterone stimulates the development of Leydig cells in the testicles responsible for the production of sperm. The lack of testosterone in adolescence can lead to the incomplete development of these signs.
Height and strength of muscles: Testosterone is an anabolic hormone that promotes protein synthesis and increase muscle mass. It binds to receptors in muscle cells, launching processes leading to hypertrophy. This effect is especially important for middle and elderly men, in whom the natural level of testosterone decreases, leading to sarcopenia (muscle mass loss).
Bone density: Testosterone helps strengthen bone tissue, preventing osteoporosis. It stimulates the activity of osteoblasts, cells responsible for the formation of the bone. The low level of testosterone increases the risk of fractures, especially in elderly men.
Energy and mood: Testosterone affects the level of energy, motivation and mood. A sufficient level of testosterone is associated with a sense of well -being, confidence and energy. A low level can manifest itself in the form of fatigue, depression, irritability and a decrease in concentration.
Cognitive functions: Studies show the relationship between testosterone and cognitive functions, such as memory, concentration and spatial thinking. The optimal level of testosterone can help improve these functions. A decrease in testosterone levels can lead to a deterioration in memory and cognitive abilities.
Erythropoeis (the formation of red blood cells): Testosterone stimulates the production of erythropoetin (EPO), a hormone that contributes to the formation of red blood cells in the bone marrow. A sufficient level of testosterone provides an adequate supply of oxygen of tissues and organs.
Fat metabolism: Testosterone plays a role in the regulation of fat metabolism, contributing to burning fat and preventing its accumulation. The low level of testosterone can lead to an increase in fat mass, especially in the abdomen.
Libido and sexual function: Testosterone is a key hormone that determines sexual desire and erectile function. Reducing the level of testosterone is one of the most common causes of a decrease in libido and erectile dysfunction.

1.2. Factors affecting testosterone levels:

The level of testosterone is influenced by many factors, both internal and external. Understanding these factors helps to understand why testosterone levels can decrease and what strategies can help maintain it.

Age: The level of testosterone reaches a peak in adolescence and young age (20-30 years), and then begins to gradually decline by about 1-2% per year after 30 years. This is a natural process called age -related hypogonadism.
Genetics: A genetic predisposition plays a role in determining the basic level of testosterone. Some men are genetically predisposed to a higher or low level of testosterone than others.
Nutrition: Insufficient consumption of calories, fats and trace elements (for example, zinc, magnesium, vitamin D) can negatively affect testosterone levels. A balanced diet, rich in useful fats, proteins and complex carbohydrates, is necessary to maintain a healthy hormonal background.
Physical activity: Regular physical exercises, especially strength training, contribute to increasing testosterone levels. However, excessive or exhausting training can lead to a decrease in testosterone levels, especially with insufficient recovery.
Stress: Chronic stress increases the level of cortisol, stress hormone, which can suppress the production of testosterone. Stress management with the help of relaxation, meditation and sufficient sleep techniques is important for maintaining a healthy level of testosterone.
Dream: A lack of sleep (less than 7-8 hours a day) can significantly reduce testosterone levels. During sleep, the body is restored and hormone production, including testosterone.
Obesity: Excessive weight, especially in the abdomen, is associated with a lower level of testosterone. The adipose tissue contains an enzyme aromatase that turns testosterone into estrogen (female sex hormone).
Diseases: Some diseases, such as type 2 diabetes, metabolic syndrome, hypothyroidism (reduced thyroid function) and Cleinfelter syndrome (genetic disease), can lead to a decrease in testosterone levels.
Medicines: Some drugs, such as opioid analgesics, glucocorticoids (steroids), antidepressants and antihypertensive drugs, can reduce testosterone levels.
Alcohol and drugs: The abuse of alcohol and drugs has a negative impact on the production of testosterone.
Endocrine destroyers: The effect of chemicals, such as bisphenol A (BPA), phthalates and pesticides, can violate the endocrine system and reduce testosterone levels.

1.3. Diagnostics of low level of testosterone:

Determining the low level of testosterone requires an integrated approach, including symptoms assessment, medical examination and laboratory tests.

Symptoms: Symptoms of low level of testosterone may include a decrease in libido, erectile dysfunction, fatigue, decrease in muscle mass, increased fat mass, depression, irritability, decrease in concentration and memory worsening.
Medical examination: The doctor will conduct a medical examination to evaluate the general state of health and identify possible causes of low level of testosterone.
Blood test: The most accurate way to determine the level of testosterone is a blood test. Usually, common testosterone and free testosterone are measured. The analysis should be carried out in the morning when the level of testosterone is usually the highest. The doctor may also prescribe additional tests to assess the hormonal background and exclude other diseases.
Normal meanings: Normal values of testosterone levels can vary depending on the laboratory and age. In general, it is believed that the normal level of general testosterone in men is in the range from 300 to 1000 ng/dl. However, it is important to consider individual characteristics and symptoms.

Chapter 2: Natural Bades – Review and Classification

On the market there are a huge number of natural dietary supplements who promise to increase the level of testosterone. It is important to understand their classification and mechanisms of action in order to evaluate their potential efficiency and safety.

2.1. Classification of dietary supplements:

Plant extracts: This category includes extracts of various plants, such as Tribulus Terrestris, Cenceter, Ashvaganda, Long -leaved ginseng and eurecoma (Tongkat ali). It is assumed that these plants contain active compounds that can stimulate testosterone production or block its transformation into estrogen.
Vitamins and minerals: Some vitamins and minerals, such as vitamin D, zinc, magnesium and boron, play an important role in the synthesis of testosterone and hormonal balance. The deficiency of these trace elements can lead to a decrease in testosterone levels.
Amino acids: Some amino acids, such as D-asparaginic acid (DAA), can stimulate the production of luteinizing hormone (LH), which, in turn, stimulates the production of testosterone in the testicles.
Fatty acids: Some fatty acids, such as omega-3 fatty acids, can improve insulin sensitivity and reduce cortisol level, which indirectly can help increase testosterone levels.
Antioxidants: Antioxidants, such as resveratrol and quercetin, can protect the egg cells from damage to free radicals and maintain their normal function.

2.2. Action mechanisms:

The mechanisms of action of natural dietary supplements aimed at increasing the level of testosterone can be different and often insufficiently studied.

Stimulation of LH production: Some dietary supplements, such as DAA, can stimulate the pituitary gland to develop LH, which, in turn, stimulates Leydig’s cells in testicles to the production of testosterone.
Blocking aromatase: Some dietary supplements can block the enzyme aromatase that turns testosterone into estrogen. This can lead to an increase in testosterone levels and a decrease in estrogen levels.
Improving the function of Lydig’s cells: Some dietary supplements can improve the function of Lydig’s cells, increasing their ability to produce testosterone.
Reducing the level of cortisol: Some dietary supplements, such as Ashvaganda, can reduce the level of cortisol, stress hormone, which can suppress the production of testosterone.
Improving insulin sensitivity: Some dietary supplements, such as chrome, can improve insulin sensitivity, which can help increase testosterone levels.
Antioxidant protection: Some dietary supplements with antioxidant properties can protect the egg cells from damage to free radicals and maintain their normal function.

Chapter 3: The most popular dietary supplements – analysis by composition

In this section, we will examine in detail the most popular natural dietary supplements, promising to increase the level of testosterone, and analyze their composition in terms of evidence and potential efficiency.

3.1. Tribulus Terrestris (Tribulus Teretstris):

Tribulus Terrytris is a herbaceous plant that is widely used in traditional medicine to treat various diseases, including infertility and a decrease in libido. It is assumed that it contains saponins that can stimulate testosterone production.

Composition: The main active compounds in the tribulus are saponins, especially prototioxin.
The mechanism of action: It is assumed that the tribulus stimulates the production of LH, which, in turn, stimulates the production of testosterone in the testicles. However, this mechanism of action was not convincingly proved in clinical research.
Evidence base: Most studies of the tribulus were conducted on animals, and the results were contradictory. Some studies have shown that tribulus can increase the level of testosterone in animals, while other studies have not revealed any effect. Clinical studies in public also gave conflicting results. Some studies have shown that tribulus can improve libido and erectile function, but does not increase the level of testosterone. Other studies did not reveal any effect of the tribulus on the level of testosterone or sexual function.
Conclusion: At the moment, the evidence base regarding the effectiveness of the tribulus to increase the level of testosterone in people is weak. Despite the fact that tribulus can improve libido and erectile function, it should not rely on it as a tool to increase testosterone levels.

3.2. Pajuk (Fenugreek):

A fencth is a plant used in cooking and traditional medicine. It is assumed that it contains compounds that can increase testosterone levels and improve sexual function.

Composition: The fencing contains saponins, flavonoids and other active compounds.
The mechanism of action: It is assumed that the fencing can inhibit the enzyme aromatase, which turns testosterone into estrogen. This can lead to an increase in testosterone levels and a decrease in estrogen levels. The fencing can also improve insulin sensitivity, which indirectly can help increase testosterone levels.
Evidence base: Some clinical studies have shown that the fence can increase testosterone levels and improve sexual function in men. However, the results of these studies were contradictory. Some studies have not revealed any effect of the clock on the level of testosterone.
Conclusion: The fencing can be more promising than tribulus, from the point of view of increasing testosterone levels. However, additional studies are needed to confirm its effectiveness and safety.

3.3. Ashwaganda (Ashwagandha):

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

Composition: Ashvaganda contains vitanolides, active compounds with antioxidant and anti -inflammatory properties.
The mechanism of action: Ashvaganda can reduce the level of cortisol, stress hormone, which can suppress the production of testosterone. Ashvaganda can also improve the function of Leydig’s cells, increasing their ability to produce testosterone.
Evidence base: Some clinical studies have shown that Ashvaganda can increase testosterone levels and improve spermatogenesis in men. Ashvaganda can also reduce cortisol level and improve well -being.
Conclusion: Ashvaganda is one of the most promising natural dietary supplements to increase testosterone levels, especially in men experiencing stress. However, additional studies are needed to confirm its effectiveness and safety.

3.4. The eurecoma is long -leafed (Eurycoma Longifolia Jack) / Tongkat Ali:

The eurecoma is long-leafed, also known as Tongkat Ali, is a plant that grows in Southeast Asia. It is traditionally used to increase libido, improve fertility and increase muscle mass.

Composition: The long -leaf euricome contains kvassinoids, active compounds that can stimulate testosterone production and block its transformation into estrogen.
The mechanism of action: It is assumed that a long -leaved euricome can stimulate LH production and inhibit an aromatase enzyme. It can also improve the function of Leydig’s cells and increase insulin sensitivity.
Evidence base: Some clinical studies have shown that a long -leaf euricome can increase testosterone levels, improve spermatogenesis, increase muscle mass and reduce cortisol levels. However, the results of these studies were contradictory.
Conclusion: The long -leaved eurecoma is a promising natural dietary supplement to increase testosterone levels, improve sexual function and increase muscle mass. However, additional studies are needed to confirm its effectiveness and safety. It is important to purchase products from trusted manufacturers, since there are many fakes on the market.

3.5. D-asparaginic acid (D-ASPARTIC Acid / DAA):

D-asparaginic acid (DAA) is an amino acid that plays a role in the production of hormones, including testosterone.

Composition: DAA is one of the two forms of asparaginic acid.
The mechanism of action: DAA stimulates the pituitary gland to the production of LH and growth hormone, which, in turn, stimulate the production of testosterone in the testicles.
Evidence base: Some clinical studies have shown that DAA can increase testosterone levels in men with low testosterone levels. However, other studies have not revealed any DAA effect on testosterone levels. Moreover, some studies have shown that DAA can reduce testosterone levels after several weeks of admission.
Conclusion: The effectiveness of the DAA to increase the level of testosterone is controversial. It can be useful for men with a low level of testosterone, but can be ineffective or even harmful to men with a normal level of testosterone. It is necessary to conduct further research to clarify its effectiveness and safety.

3.6. Vitamin D:

Vitamin D is a fat -soluble vitamin that plays an important role in various physiological processes, including testosterone production.

Composition: Vitamin D exists in two main forms: vitamin D2 (ergocalciferol) and vitamin D3 (cholegalciferol).
The mechanism of action: Vitamin D is involved in the synthesis of testosterone in testicles. Vitamin D deficiency can lead to a decrease in testosterone levels.
Evidence base: Numerous studies have shown that vitamin D deficiency is associated with a lower level of testosterone. Some studies have shown that vitamin D intake can increase testosterone levels in men with vitamin D.
Conclusion: Vitamin D is an important trace element for maintaining a healthy level of testosterone. Men with vitamin D deficiency should consider taking additives with vitamin D. It is recommended to take a blood test for vitamin D level to determine the optimal dosage.

3.7. Zinc:

Zinc is a mineral that plays an important role in various physiological processes, including testosterone production and spermatogenesis.

Composition: Zinc is present in various forms, such as zinc citrate, zinc gluconate and zinc picoline.
The mechanism of action: Zinc is involved in the synthesis of testosterone in testicles. Zinc deficiency can lead to a decrease in testosterone levels and a deterioration in spermatogenesis.
Evidence base: Some studies have shown that zinc deficiency is associated with a lower level of testosterone. Taking zinc can increase the level of testosterone in men with zinc deficiency.
Conclusion: Zinc is an important trace element for maintaining a healthy level of testosterone and spermatogenesis. Men with zinc deficiency should consider taking additives with zinc. Excessive zinc consumption can be harmful, so it is important to observe the recommended dosage.

3.8. Magnesium:

Magnesium is a mineral that plays an important role in various physiological processes, including testosterone production and muscle function.

Composition: Magnesium is present in various forms, such as magnesium citrate, magnesium glycinate and magnesium oxide.
The mechanism of action: Magnesium is involved in the synthesis of testosterone and regulates the level of hormones. Magnesium deficiency can lead to a decrease in the level of testosterone and muscle weakness.
Evidence base: Some studies have shown that magnesium deficiency is associated with a lower level of testosterone. Magnesium intake can increase the level of testosterone in men with magnesium deficiency.
Conclusion: Magnesium is an important trace element for maintaining a healthy level of testosterone and muscle function. Men with magnesium deficiency should consider taking additives with magnesium.

3.9. Brown:

Bor is a trace element that plays a role in various physiological processes, including hormones.

Composition: Bor is present in various forms, such as boric acid and boron citrate.
The mechanism of action: It is assumed that boron can increase the level of testosterone by increasing the level of free testosterone (testosterone, which is not associated with proteins and can have a biological effect).
Evidence base: Some studies have shown that boron intake can increase testosterone levels and reduce estrogen levels in men.
Conclusion: Bor can be useful for increasing testosterone levels, especially in men with low testosterone levels. However, additional studies are needed to confirm its effectiveness and safety.

Chapter 4: Scientific research and meta analyzes

A critical assessment of scientific research and meta analyzes is crucial for determining the real efficiency of natural dietary supplements to increase testosterone levels.

4.1. Tribulus terrestris studies meta-analysis:

Several meta-analyzes were carried out to assess the effectiveness of the tribulus in relation to testosterone levels. In general, these meta-analyzes came to the conclusion that the tribulus does not have a significant effect on the level of testosterone in healthy men. Some meta-analyzes have shown that tribulus can improve libido and erectile function, but does not increase testosterone levels.

4.2. Meta-analysis of the cloth research:

The meta-analyzes of the clockwork have given more encouraging results. Some meta-analyzes have shown that the fencing can increase testosterone levels and improve sexual function in men. However, it should be noted that the number of fencing studies is relatively small, and additional studies are needed to confirm its effectiveness.

4.3. Ashvaganda research meta-analysis:

Ashvaganda’s meta-analyzes also gave positive results. Some meta-analyzes have shown that Ashvagand can increase testosterone levels, reduce cortisol levels and improve spermatogenesis in men.

4.4. Long-leaved euricoma meta-analysis of studies:

The meta-analyzes of the studies of the euricoma of the long-leafy gave conflicting results. Some meta-analyzes have shown that a long-leaf euricome can increase testosterone levels, improve spermatogenesis and increase muscle mass. However, other meta-analyzes did not reveal any effect of long-leaf euricoma to testosterone levels.

4.5. General conclusions:

Analysis of scientific research and meta analyzes allows us to draw the following general conclusions:

The effectiveness of most natural dietary supplements to increase testosterone levels is not confirmed by convincing scientific data.
Some dietary supplements, such as Ashvaganda and Cencement, can be more promising than others, in terms of increasing testosterone levels.
Additional studies are needed to confirm the effectiveness and safety of natural dietary supplements to increase testosterone levels.

Chapter 5: Safety and side effects

The safety of natural dietary supplements is an important aspect that should be taken into account before their use. Despite the fact that natural dietary supplements are often positioned as safe alternatives to drugs, they can cause side effects and interact with drugs.

5.1. General side effects:

The general side effects of natural dietary supplements may include:

Disorders of the gastrointestinal tract: Nausea, vomiting, diarrhea, constipation, abdominal pain.
Allergic reactions: Raw, itching, urticaria, Quincke’s edema.
Headache:
Dizziness:
Insomnia:

5.2. Specific side effects:

Some natural dietary supplements can cause specific side effects:

TRIBULUS: It can cause an increase in the prostate.
Fenugreek: It can cause a decrease in blood sugar and influence blood coagulation.
Ashwaganda: It can cause drowsiness and reduce the function of the thyroid gland.
The eurecoma is long -leaved: It can cause insomnia and anxiety.
Zinc: It can cause copper deficiency and reduce immunity.

5.3. Interaction with drugs:

Natural dietary supplements can interact with drugs, enhancing or weakening their effect. It is important to inform the doctor about all the dietary supplements, especially if you take drugs on the prescription.

5.4. Cautions:

The following warnings should be observed when using natural dietary supplements:

Consult a doctor before taking any dietary supplements, especially if you have any diseases or you take drugs according to the prescription.
Choose dietary supplements from trusted manufacturers that guarantee the quality and safety of your products.
Follow the recommended dosage. Do not exceed the recommended dosage, as this can increase the risk of side effects.
Stop taking dietary supplement if you have any side effects.
Do not use dietary supplements as a replacement for drugs.

Chapter 6: Badam alternatives – natural ways to increase testosterone

Instead of relying exclusively on dietary supplements, there are natural ways to increase testosterone levels that have proven their effectiveness and safety.

6.1. Food optimization:

Balanced diet: Use a sufficient amount of protein, healthy fats and complex carbohydrates.
Useful fats: Include products rich in useful fats in your diet, such as avocado, nuts, seeds, olive oil and oily fish.
Protein: Use a sufficient amount of protein that is necessary for the synthesis of testosterone and muscle growth.
Limiting sugar and processed products: Limit the consumption of sugar, processed products and trans fats, as they can negatively affect testosterone levels.
Sufficient consumption of vitamins and minerals: Provide sufficient consumption of vitamins and minerals, especially vitamin D, zinc and magnesium.

6.2. Regular physical activity:

Power training: Power training, especially using heavy weights, stimulates the production of testosterone.
High intensity interval training (HIIT): Hiit can also help increase testosterone levels.
Avoid overtraining: Avoid excessive or exhausting training, as they can lead to a decrease in testosterone levels.

6.3. Stress management:

Relaxation techniques: Use relaxation techniques, such as meditation, yoga and deep breathing, to reduce stress.
Sufficient sleep: Sleep at least 7-8 hours a day.
Hobbies and social activity: Take a hobby and maintain social activity to reduce stress and improve mood.

6.4. Sleep optimization:

Regular sleep schedule: Go to bed and wake up at the same time every day, even on weekends.
Dark and quiet room: Create a dark and quiet environment in the bedroom.
Avoid caffeine and alcohol before bedtime: Avoid the use of caffeine and alcohol before bedtime.

6.5. Maintaining a healthy weight:

Reducing weight in obesity: Weight loss, especially in the abdomen, can increase the level of testosterone.

Chapter 7: The role of a doctor and medical consultation

Self -medication and uncontrolled use of dietary supplements can be dangerous. It is important to consult a doctor for the diagnosis and treatment of low level of testosterone.

7.1. When to see a doctor:

Contact the doctor if you have symptoms of low level of testosterone, such as a decrease in libido, erectile dysfunction, fatigue, decreased muscle mass, increased fat mass, depression, irritability, reduction of concentration and memory worsening.

7.2. Diagnostics and treatment:

The doctor will conduct a medical examination, prescribe blood tests and other studies to determine the cause of a low level of testosterone. Depending on the cause and severity of the symptoms, the doctor may prescribe a treatment that may include:

Testosterone-off-room therapy (TZT): TZT is an effective way to increase testosterone levels, but has its own risks and side effects.
Treatment of the underlying disease: If the low level of testosterone is caused by any disease, the doctor will prescribe the treatment of this disease.
Recommendations for a change in lifestyle: The doctor can give recommendations on a change in lifestyle, such as nutrition optimization, increased physical activity, stress management and sleep optimization.

7.3. The importance of medical observation:

If you take TZT or other drugs to increase the level of testosterone, it is important to regularly visit a doctor for medical surveillance and control of side effects.

Chapter 8: Conclusion

Natural dietary supplements to increase testosterone levels can be useful in some cases, but they should not be considered as a panacea. Before taking any dietary supplements, you need to consult a doctor and take into account possible risks and side effects. Natural ways to increase testosterone levels, such as nutrition optimization, regular physical activity, stress management and sleep optimization, are safer and more effective in the long term.

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Natural dietary supplements for testosterone: myths and reality

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