Natural additives to increase testosterone

Natural additives to increase testosterone: Full review

Section 1: understanding of testosterone and its meaning

Testosterone is the main male sex hormone that plays a key role in various physiological processes. Although it is mainly associated with men, women also produce testosterone, but in much smaller quantities. In the male body, testosterone is produced mainly in testicles, while in women it is produced in ovaries and adrenal glands.

1.1. The importance of testosterone for men:

• Development and maintenance of male sexual characteristics: Testosterone is responsible for the development of the genitals, hair growth on the face and body, deepening the voice during puberty.
• The growth of muscle mass and strength: Testosterone stimulates protein synthesis, which leads to an increase in muscle mass and strength. It also helps to restore muscles after training.
• Bone density: Testosterone plays an important role in maintaining bone density, preventing osteoporosis.
• Libido and sexual function: Testosterone directly affects sexual attraction, erectile function and sperm quality.
• Sperm production: Testosterone is necessary for normal spermatogenesis, the process of formation of sperm.
• Energy level and mood: The optimal level of testosterone is associated with a high level of energy, a good mood and a common sense of well -being.
• Cognitive functions: Studies show that testosterone can affect cognitive functions, such as memory and concentration.
• Fat distribution: Testosterone helps regulate the distribution of fat in the body, contributing to a more muscular physique.
• Health of the cardiovascular system: Studies show that the normal level of testosterone can be associated with a lower risk of cardiovascular disease.

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 can significantly affect the quality of life. It is important to note that these symptoms can be caused by other factors, therefore, to make a diagnosis, you must consult a doctor and take tests.

• Libido decrease: One of the most common symptoms of low testosterone is a decrease in sexual attraction and interest in sex.
• Erectile dysfunction: Difficulties with achieving or maintaining an erection can also be a sign of low testosterone.
• Reducing muscle mass: Low testosterone can lead to loss of muscle mass and strength, even with regular training.
• Increase fat mass: An increase in fat mass, especially in the abdomen, can be associated with a low level of testosterone.
• Fatigue and weakness: Constant fatigue, weakness and lack of energy can be symptoms of hypogonadism.
• Reducing bone density: Low testosterone can increase the risk of osteoporosis and fractures.
• Breast enlargement (gynecomastia): In some cases, low testosterone can lead to breast augmentation in men.
• Hair loss: Although hair loss can be caused by genetic factors, low testosterone can aggravate this problem.
• Sleep disorders: Insomnia and other sleep disturbances can be associated with a low level of testosterone.
• Mood swings and depression: Low testosterone can cause mood swings, irritability, depression and a decrease in concentration.
• Reducing the size of the testicles: In some cases, low testosterone can lead to a decrease in the size of the testicles.
• Reducing the number of sperm: Low testosterone can affect sperm production, leading to a decrease in its quantity and quality.

1.3. Factors affecting testosterone levels:

The level of testosterone can fluctuate throughout life and is affected by various factors, including:

• Age: The level of testosterone usually reaches a peak in adolescence and early adulthood, and then begins to gradually decrease with age, by about 1-2% after 30 years.
• Diseases: Some diseases, such as hypogonadism, Cleinfelter syndrome, pituitary tumors and chronic diseases (diabetes, obesity), can affect the level of testosterone.
• Medicines: Some drugs, such as opioid analgesics, corticosteroids and antidepressants, can reduce testosterone levels.
• Life: Improper nutrition, lack of physical exercises, lack of sleep and chronic stress can negatively affect testosterone levels.
• Alcohol and drugs: Alcohol abuse and drug use can reduce testosterone levels.
• Obesity: Excess weight and obesity are associated with a lower level of testosterone. The adipose tissue contains an enzyme aromatase that converts testosterone into estrogen.
• Disadvantage of nutrients: The lack of certain nutrients, such as zinc, vitamin D and magnesium, can negatively affect testosterone levels.
• Environmental impact: The effect of some chemicals, such as pesticides and plasticizers, can affect the endocrine system and reduce testosterone levels.

Section 2: Natural additives to increase testosterone: review and scientific rationale

There are many natural additives that are advertised as tools for increasing testosterone levels. It is important to note that the effectiveness of these additives can vary, and not all allegations are confirmed by scientific research. Before taking any additives, you need to consult a doctor.

2.1. D-asparaginic acid (DAA):

D-asparaginic acid (DAA) is an amino acid that plays a role in the production of hormones, including testosterone. It is contained in the tissues responsible for the production of hormones, such as testicles and pituitary glands.

• The mechanism of action: DAA, supposedly stimulates the production of luteinizing hormone (LH) and follicle -stimulating hormone (FSH) in the pituitary gland. LH, in turn, stimulates testicles to the production of testosterone.
• Scientific research: Some studies have shown that DAA can increase testosterone levels in men with its low level. However, other studies have not revealed a significant effect. The results are often contradictory and depend on the dosage, duration of the reception and characteristics of the study participants (age, testosterone level before the beginning of admission).
• Dosage: It is usually recommended to take 2-3 grams of DAA per day.
• Side effects: Possible side effects include stomach disorder, headache and nervousness.

2.2. Tribulus Terrestris Tribulus:

Tribulus Terrytris is a plant traditionally used in Ayurvedic and Chinese medicine to increase libido and improve sports indicators.

• The mechanism of action: It is assumed that the tribulus terrestris contains saponins, which can stimulate the production of LH and, therefore, testosterone. However, the exact mechanism of action has not been fully studied.
• Scientific research: Most studies of the tribulus Terright did not show a significant effect on testosterone levels in healthy men with normal hormone levels. Some studies conducted on men with infertility or low libido revealed a slight improvement.
• Dosage: It is usually recommended to take 250-750 mg of tribulus extract T Tureris per day.
• Side effects: Possible side effects include stomach disorder, nausea and vomiting.

2.3. Fenugreek (Fenugreek):

Sennaya fan is a plant whose seeds are used as a spice and a drug. It is traditionally used to increase libido and improve sports indicators.

• The mechanism of action: Sennaya car contains compounds called forostanol saponins, which can block enzymes that turn testosterone into estrogen. This can lead to an increase in the level of free (active) testosterone.
• Scientific research: Some studies have shown that the carnity of the hay can increase the level of free testosterone, libido and muscle strength. However, additional studies are needed to confirm these results.
• Dosage: It is usually recommended to take 500-600 mg extract of carnity of hay per day.
• Side effects: Possible side effects include stomach disorder, diarrhea and a change in body odor.

2.4. Ashwaganda (Ashwagandha):

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

• The mechanism of action: Ashvagand can reduce the level of cortisol, stress hormone, which can negatively affect testosterone levels. A decrease in the level of cortisol can create favorable conditions for the production of testosterone. Also, studies show that Ashvaganda can increase the level of LH and FSH.
• Scientific research: Some studies have shown that Ashvagand can increase testosterone levels, improve sperm quality and increase muscle strength. However, additional studies are needed to confirm these results.
• Dosage: It is usually recommended to take 300-500 mg of ashvaganda extract per day.
• Side effects: Possible side effects include stomach disorder, nausea and drowsiness. Ashvaganda can interact with some drugs, so before taking the appointment you need to consult a doctor.

2.5. Vitamin D:

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

• The mechanism of action: Vitamin D can directly affect the production of testosterone in testicles. He can also affect the level of LH and FSG.
• Scientific research: Studies have shown that vitamin D deficiency is associated with a lower level of testosterone. Reception of vitamin D additives can increase testosterone levels in men with a deficiency of this vitamin.
• Dosage: The recommended dosage of vitamin D varies depending on the level of vitamin D in the blood. It is usually recommended to take 2000-5000 IU vitamin D per day.
• Side effects: An overdose of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood), nausea, vomiting and weakness.

2.6. Zinc:

Zinc is a mineral that plays an important role in the immune system, wound healing and the production of hormones, including testosterone.

• The mechanism of action: Zinc is necessary for the normal operation of the testicles and the production of testosterone. It can also block the enzyme aromatase, which converts testosterone into estrogen.
• Scientific research: Studies have shown that zinc deficiency can lead to a decrease in testosterone levels. Taking zinc additives can increase the level of testosterone in men with a deficiency of this mineral.
• Dosage: The recommended zinc dosage is 15-30 mg per day.
• Side effects: An overdose of zinc can lead to nausea, vomiting, diarrhea and a decrease in copper levels.

2.7. Magnesium:

Magnesium is a mineral that plays an important role in more than 300 enzymatic reactions in the body, including the production of hormones, the function of muscles and the nervous system.

• The mechanism of action: Magnesium can affect the level of testosterone, associated with a protein by a globulin connecting sex hormones (GSPG). GSPG binds testosterone, making it inactive. Magnesium can reduce the binding of testosterone with GSPG, thereby increasing the level of free (active) testosterone.
• Scientific research: Some studies have shown that magnesium additives can increase testosterone levels, especially in men with magnesium deficiency or in those who are engaged in intense physical exercises.
• Dosage: The recommended magnesium dosage is 400-800 mg per day.
• Side effects: An overdose of magnesium can lead to diarrhea, nausea and spasm in the abdomen.

2.8. Urtica dioica):

Nettle root is a plant that is traditionally used to treat problems with the prostate gland and urinary tract.

• The mechanism of action: The root root contains compounds that can be associated with the GSPG, freeing testosterone from binding and increasing the level of free testosterone.
• Scientific research: Studies show that nettle root can help increase the level of free testosterone, but additional studies are needed to confirm these results.
• Dosage: It is usually recommended to take 300-600 mg of nettle root extract per day.
• Side effects: Possible side effects include stomach disorder and allergic reactions.

2.9. Brown:

Bor is a trace element that plays a role in bone health, the production of hormones and cognitive function.

• The mechanism of action: Bor can affect the level of testosterone, reducing the amount of GSPG, which leads to an increase in the level of free testosterone. It can also reduce estrogen levels.
• Scientific research: Some studies have shown that boron supplements can increase testosterone levels and reduce estrogen levels.
• Dosage: It is usually recommended to take 3-6 mg of boron per day.
• Side effects: An overdose of boron can lead to nausea, vomiting and diarrhea.

2.10. CLA (conjugated linoleic acid):

Cla (conjugated linoleic acid) is a group of fatty acids that are found in meat and dairy products. It is known for its properties that contribute to weight loss and improve body composition.

• The mechanism of action: Although CLA is mainly used to reduce weight, some studies show that it can affect the level of testosterone, possibly by reducing inflammation and improving insulin sensitivity.
• Scientific research: The results of Cla’s influence research on testosterone levels are contradictory. Some studies did not show a significant effect, while others revealed a slight increase in testosterone levels, especially in combination with physical exercises.
• Dosage: It is usually recommended to take 3-6 grams of CLA per day.
• Side effects: Possible side effects include stomach disorder, nausea and diarrhea.

Section 3: The importance of lifestyle to maintain a healthy level of testosterone

While natural additives can be useful for increasing testosterone levels, it is important to understand that they are most effective in combination with a healthy lifestyle. Changes in lifestyle can have a significant impact on testosterone levels and general health.

3.1. Proper nutrition:

• Healthy fats: Include a sufficient amount of healthy fats in your diet, such as olive oil, avocados, nuts and oily fish (salmon, tuna). Fats are necessary for the production of hormones, including testosterone.
• Protein: Use a sufficient amount of protein that is necessary for the growth and restoration of muscles. Good sources of protein include meat, poultry, fish, eggs, legumes and dairy products.
• Complex carbohydrates: Give preference to complex carbohydrates such as whole grain products, vegetables and fruits. They provide a stable level of energy and help maintain healthy weight.
• Limiting sugar and processed products: Limit the consumption of sugar, processed products and fast food. These products can lead to inflammation, insulin resistance and a decrease in testosterone levels.
• Vitamins and minerals: Make sure your diet is rich in vitamins and minerals, especially vitamin D, zinc and magnesium, which play an important role in the production of testosterone.

3.2. Physical activity:

• Power training: Power training, such as weight lifting, has proven their effectiveness in increasing testosterone levels. Focus on the performance of exercises that use large muscle groups, such as squats, deadlift, bench press and pull -ups.
• High -intensity interval training (VITS): VIIT can be effective for increasing testosterone levels and improving the composition of the body.
• Aerobic exercises: Regular aerobic exercises, such as running, swimming or cycling, are also important for general health and can help maintain a healthy level of testosterone. However, avoid excessive aerobic loads that can lead to an increase in the level of cortisol and a decrease in testosterone levels.
• Avoid overtraining: Give your body enough time to restore after training. Obraining can lead to an increase in the level of cortisol and a decrease in testosterone levels.

3.3. Dream:

• Sufficient sleep: Strive by 7-9 hours of quality sleep every night. The lack of sleep can lead to an increase in the level of cortisol and a decrease in testosterone levels.
• Regular sleep mode: Try to go to bed and wake up at the same time every day to regulate your biological clock.
• Create favorable conditions for sleep: Provide the dark, quiet and cool atmosphere in the bedroom. Avoid using electronic devices before bedtime.

3.4. Stress management:

• Chronic stress: Chronic stress can lead to an increase in the level of cortisol, which can negatively affect the level of testosterone.
• Stress reduction methods: Use methods of reducing stress, such as meditation, yoga, deep breathing, walking in nature or communication with friends and family.
• Hobbies and rest: Find the time for classes that you like and help to relax.

3.5. Restriction of alcohol consumption and smoking refusal:

• Alcohol: Alcohol abuse can reduce testosterone levels and negatively affect the liver function. Limit alcohol consumption or completely abandon it.
• Smoking: Smoking can damage blood vessels and reduce testosterone levels. Refuse smoking.

3.6. Avoid the effects of endocrine destroyers:

• Endocrine destroyers: Endocrine destroyers are chemicals that can violate the functioning of the hormonal system of the body. They are found in various products, such as plastic, pesticides and cosmetics.
• Minimization of influence: Minimize the effects of endocrine destroyers using glass or steel dishes for storing food and drinks, buying organic food products and choosing cosmetics without parabens and flulates.

Section 4: Safety and Cautions when taking natural additives

Although natural additives can be useful for increasing testosterone levels, it is important to remember safety and possible side effects. Before taking any additives, you need to consult a doctor.

• Consultation with a doctor: It is especially important to consult a doctor if you have any diseases, you take medicines or you have an allergy. The doctor can evaluate your health status and give individual recommendations for taking additives.
• Dosage: Follow the recommended dosage indicated on the packaging of the product. Do not exceed the recommended dosage, as this can increase the risk of side effects.
• Quality product: Choose quality products from reliable manufacturers. Make sure that the product is tested by an independent laboratory for cleanliness and efficiency.
• Side effects: Follow your well-being and stop taking the additive if you have any side effects.
• Interaction with drugs: Some natural additives can interact with medicines. Tell your doctor about all the additives that you accept.
• Do not replace the medicine: Natural additives should not be used as a replacement for drugs prescribed by a doctor.
• Individual reaction: The effectiveness and tolerance of natural additives can vary in different people. What works for one person may not work for another.
• Pregnancy and breastfeeding: Some natural additives are not recommended for taking pregnant and nursing women.

Section 5: Conclusion (understanding of an integrated approach)

Maintaining a healthy level of testosterone requires an integrated approach, including changes in lifestyle, proper nutrition, regular physical exercises, sufficient sleep, stress and, possibly, taking natural additives. It is important to remember that natural additives are not a magic tablet and are most effective in combination with a healthy lifestyle. Always consult a doctor before taking any additives to make sure of their safety and effectiveness for you. A comprehensive and conscious approach will allow you to achieve the optimal level of testosterone and improve the overall health of your health.