Testosterone booster: what dietary supplements work?

Debunge myths and explore the scientific data

Testosterone is a key hormone for male health, playing an important role in the development of muscle mass, maintaining bone density, sexual function and the general energy level. With age, its level is naturally reduced, which can lead to a number of unpleasant symptoms, such as fatigue, a decrease in libido, loss of muscle mass and an increase in the fat layer. In an attempt to compensate for this decrease, many men turn to testosterone booster — a class of biologically active additives (BAD), which promise to increase testosterone levels and improve well -being. However, the testosterone booster market is full of products with dubious efficiency and marketing promises, often not supported by scientific data. In this article, we will examine in detail the most popular ingredients that are part of testosterone boosters, analyze existing research and provide objective information to help you make a conscious choice.

Understanding of testosterone: Fundamentals and factors of influence

Before considering specific dietary supplements, it is important to understand the basics of testosterone functioning in the body and factors that can affect its level. Testosterone is a steroid hormone, produced mainly in testicles in men and in small quantities in ovaries in women. In men, he plays a key role in the development of male sexual characteristics, such as hair growth on the face and body, deepening the voice and the development of muscle mass. In addition, testosterone affects:

Sexual function: Libido, erectile function, spermatogenesis.
Muscle mass and power: It stimulates the synthesis of protein and promotes the growth of muscle tissue.
Bone density: Supports bone health and prevents osteoporosis.
Energy level: It affects general well -being, energy level and motivation.
Mood: Promotes to improve mood and reduce the risk of depression.
Red blood cells: It stimulates the production of red blood cells, improving oxygen tissue support.

The level of testosterone is subject to fluctuations during the day, reaching a peak in the morning and decreasing in the evening. With age, starting about 30 years, the level of testosterone begins to decline by about 1-2% per year. However, other factors also affect the level of testosterone, such as:

Age: Natural decline with age.
Genetics: Individual genetic features.
Life: Diet, physical activity, sleep, stress level.
Health status: Some diseases, such as diabetes, obesity and chronic inflammatory processes.
Medicines: Some drugs can affect testosterone levels.

Understanding these factors allows you to more effectively manage their health and, if necessary, consider various options for increasing testosterone levels, including lifestyle correction, drug therapy and the use of dietary supplements.

Categories of testosterone booster

Testosterone booster can be divided into several categories depending on the mechanism of action:

Testosterone production stimulants: These additives contain ingredients that supposedly stimulate testosterone production in the testicles.
Estrogen blockers: Estrogen is a female sex hormone, which is present in small quantities in men. Some additives claim that they block estrogen, thereby increasing the ratio of testosterone to estrogen.
Aromatase inhibitors: Aromatase is an enzyme that turns testosterone into estrogen. Aromatase inhibitors block this process, thereby increasing the level of testosterone.
Increasing the level of luteinizing hormone (LH): LH is a hormone produced by the pituitary gland that stimulates the testicles to the production of testosterone. Some additives claim to increase the level of LH.
Minerals and vitamins necessary for the synthesis of testosterone: Some minerals and vitamins play an important role in the process of testosterone synthesis. The deficiency of these substances can negatively affect the level of testosterone.

It is important to understand that not all categories of additives are equally effective and safe. Some of them can have side effects and interact with other drugs.

Analysis of the most popular ingredients of testosterone booster

Now we consider the most popular ingredients that are often found in testosterone booster, and analyze the scientific data confirming or refuting their effectiveness.

1. D-asparaginic acid (DAA):

The mechanism of action: DAA is an amino acid that plays a role in the regulation of testosterone synthesis in testicles. It is assumed that it stimulates the production of LH and growth hormone.
Scientific data: Some studies show that DAA can increase testosterone levels in men with a low level of this hormone. However, other studies did not find a significant influence of DAA on testosterone levels, especially in men with a normal level of testosterone. In addition, some studies have shown that prolonged use of DAA can lead to a decrease in testosterone levels.
Conclusion: The effectiveness of the DAA as a testosterone booster remains controversial. It can be effective for men with a low level of testosterone, but does not have a significant effect on men with a normal level of testosterone. It is necessary to conduct further research to determine the optimal dosage and duration of admission.

2. Tribulus Terbulus Terrestris):

The mechanism of action: Tribulus Terrross is a plant that is traditionally used to increase libido and improve sexual function. It is assumed that it stimulates the production of LH and increases the level of testosterone.
Scientific data: Most studies do not confirm the effectiveness of the tribulus of the terrestris as a testosterone booster. Some studies have shown a slight improvement in sexual function, but did not find a significant effect on testosterone levels.
Conclusion: Tertrix tribulus is probably not an effective testosterone booster. Its effect on the sexual function can be associated with other mechanisms that are not associated with an increase in testosterone levels.

3. Cloth (Fenugreek):

The mechanism of action: The carbon fenant is a plant that is used in traditional medicine for various purposes, including an increase in libido and improving digestion. It is assumed that it contains compounds that can block the aroma and increase the level of testosterone.
Scientific data: Some studies have shown that the carnity of the hay can increase testosterone levels and improve sexual function in men. However, further research is needed to confirm these results and determine the optimal dosage.
Conclusion: Sennaya fan can have potential as a testosterone booster, but additional studies are needed to confirm its effectiveness and safety.

4. Zinc (Zinc):

The mechanism of action: Zinc is an important mineral that plays a key role in many physiological processes, including testosterone synthesis. Zinc deficiency can lead to a decrease in testosterone levels.
Scientific data: Studies have shown that zinc supplements can increase testosterone levels in men with zinc deficiency. However, zinc additives do not have a significant effect on testosterone levels in men with a normal zinc level.
Conclusion: Zinc is important for maintaining the normal level of testosterone, especially in men with a deficiency of this mineral. However, zinc additives are not an effective testosterone booster for men with a normal zinc level.

5. The mags (magnesium):

The mechanism of action: Magnesium is another important mineral that is involved in various physiological processes, including testosterone synthesis. Magnesium deficiency can adversely affect the level of testosterone.
Scientific data: Studies have shown that magnesium additives can increase testosterone levels, especially in men involved in sports. However, additional studies are needed to confirm these results and determine the optimal dosage.
Conclusion: Magnesium can be useful for maintaining the normal level of testosterone, especially in men involved in sports.

6. Vitamin D:

The mechanism of action: Vitamin D is a fat -soluble vitamin that plays an important role in the health of bones, the immune system and the regulation of hormones, including testosterone. Vitamin D deficiency is widespread and can adversely affect the testosterone level.
Scientific data: Studies have shown that vitamin D additives can increase the level of testosterone in men with vitamin D deficiency. However, vitamin D additives do not have a significant effect on testosterone levels in men with a normal level of vitamin D.
Conclusion: Vitamin D is important for maintaining the normal level of testosterone, especially in men with a deficiency of this vitamin. However, vitamin D additives are not effective testosterone booster for men with a normal level of vitamin D.

7. Goryanka (Epimedium, Horny Goat Weed):

The mechanism of action: Goryanka contains a substance called Ikariin, which is considered an inhibitor of FDE-5 (phosphodesterosis 5), similar to the mechanism of action of drugs for the treatment of erectile dysfunction, such as sildenafil (Viagra). It is assumed that Ikariin can also increase testosterone levels.
Scientific data: Most of the studies of Goryanka were conducted on animals. The results showed an improvement in erectile function and libido. However, studies in people confirming an increase in testosterone levels are not enough.
Conclusion: Goryanka can have a positive effect on the sexual function, but the data confirming its effectiveness as a testosterone booster is not enough.

8. Extract of nettica dioica:

The mechanism of action: Nettle root extract contains lignans, which are believed to be associated with globulin connecting sex hormones (GSPG). GSPG binds testosterone in the blood, making it less accessible to tissues. It is assumed that the nettle extract of nettles increases the amount of «free» testosterone, which is biologically active.
Scientific data: Studies have shown that nettle root extract can help alleviate the symptoms of benign prostate hyperplasia (DGPZ). However, data confirming its effectiveness as a testosterone booster is not enough. Most studies are focused on its influence on the GSPG, and not on the general level of testosterone.
Conclusion: Nettle root extract can be useful for maintaining the health of the prostate gland, but its effectiveness as a testosterone booster is doubtful.

9. Ashwaganda (Ashwagandha):

The mechanism of action: Ashvaganda is an adaptogenic plant used in Ayurvedic medicine. Adaptogens help the body cope with stress. It is assumed that Ashvaganda reduces the level of cortisol (stress hormone), which, in turn, can increase the level of testosterone.
Scientific data: Some studies have shown that Ashvagand can increase testosterone levels, improve muscle strength and reduce stress. However, further research is needed to confirm these results and determine the optimal dosage.
Conclusion: Ashvagand can have potential as a testosterone booster, especially for men experiencing stress.

10. Caffeine:

The mechanism of action: Caffeine is a stimulator that can increase energy level and improve physical performance. Some studies show that caffeine can temporarily increase testosterone levels.
Scientific data: Studies have shown that caffeine can temporarily increase testosterone levels, especially before training. However, this effect is short and does not have a significant effect on testosterone levels in the long run.
Conclusion: Caffeine can be useful for increasing energy and improving physical performance, but is not an effective testosterone booster.

11. Diindolilmetan (DIM):

The mechanism of action: DIM — a substance formed when digesting cruciferous vegetables, such as broccoli and cauliflower. It is believed that DIM contributes to the healthy metabolism of estrogen, moving the balance of estrogen towards less active forms.
Scientific data: DIM research is limited. Most studies were conducted in a test tube or on animals. The results show that DIM can have anti -estrogenic properties, but its effect on testosterone levels in people is not well studied.
Conclusion: DIM effectiveness as a testosterone booster has not been proven.

12. Boron (Boron):

The mechanism of action: Bor is a trace element that plays a role in the metabolism of bones and hormones. Some studies show that boron can increase testosterone levels and reduce estrogen levels.
Scientific data: Some studies have shown that boron supplements can increase testosterone levels and reduce estrogen levels in men. However, further research is needed to confirm these results and determine the optimal dosage.
Conclusion: Bor can have potential as a testosterone booster, but additional studies are needed.

What really works: an integrated approach

Despite attractive promises, most testosterone boosters do not have sufficient scientific support. A much more effective approach to increasing testosterone levels is an integrated approach that includes the following components:

Healthy lifestyle:
- Balanced nutrition: The use of sufficient amount of protein, healthy fats and carbohydrates.
- Regular physical exercises: Power training is especially effective.
- Sufficient sleep: Sleep at least 7-8 hours a day.
- Reducing stress: The use of relaxation techniques, such as meditation and yoga.
Maintaining optimal weight: Excess weight and obesity can lead to a decrease in testosterone levels.
Refusal of bad habits: Smoking and excessive alcohol consumption negatively affect the level of testosterone.
Reception of vitamins and minerals: Ensuring the sufficient receipt of zinc, magnesium and vitamin D.
Consultation with a doctor: Discussion of possible causes of low level of testosterone and treatment options.

Side effects and risks

It is important to remember that the reception of any dietary supplements is associated with certain risks. Testosterone booster can cause side effects, such as:

Acne: An increase in testosterone levels can lead to an increase in the production of sebum and the development of acne.
Hair loss: Some additives can accelerate hair loss in men predisposed to baldness.
Irritability and aggression: Increasing the level of testosterone can lead to changes in mood and behavior.
Prostate increase: An increase in testosterone levels can help increase the prostate.
Sleep violation: Some additives can cause insomnia.
Interaction with drugs: Testosterone booster can interact with other drugs taken by a person.

Before taking any testosterone booster, you need to consult a doctor to discuss possible risks and side effects.

Conclusion

The market of testosterone boosters is full of products with dubious efficiency. Most additives do not have sufficient scientific support, and their effect is based on marketing tricks, and not on real results. A much more effective approach to increasing testosterone levels is an integrated approach that includes a healthy lifestyle, a balanced diet, regular physical exercises, a sufficient sleep and a decrease in stress. Some vitamins and minerals, such as zinc, magnesium and vitamin D, can be useful to maintain the normal level of testosterone, especially with a deficiency of these substances. Before taking any testosterone booster, you need to consult a doctor to discuss possible risks and side effects. Always choose products from reliable manufacturers who have undergone an independent quality test. Remember that health is the result of an integrated approach, not a magic tablet.