Natural dietary supplements for testosterone: myths and reality

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Natural dietary supplements for testosterone: myths and reality

I. Testosterone: Key hormone male health

A. Definition and role of testosterone:

  1. Testosterone is the main male sex hormone, androgen, playing a key role in the development and maintenance of male physiological characteristics.
  2. It is synthesized mainly in the cells of the leidig eggs in men and to a lesser extent in ovaries and adrenal glands in women.
  3. It is controlled by a hypothalamic-pituitary-hip axis (GGG-Osu), a complex feedback system that regulates its production.

B. Physiological functions of testosterone:

  1. Development and maintenance of reproductive function:
    a. Stimulates spermatogenesis (sperm formation) in the seeds of the testicles. B. Supports libido (sexual desire) and erectile function. C. It contributes to the development and maintenance of secondary sexual characteristics: the growth of hair on the face and body, coarsening of the voice, the development of muscles.
  2. Influence on muscle mass and strength:
    a. Testosterone is an anabolic hormone that stimulates the synthesis of protein and promotes the growth of muscle tissue. B. Increases the size and strength of muscle fibers, especially with physical exertion. C. Increases the level of glycogen in the muscles, providing energy for training.
  3. Influence on bone tissue:
    a. Supports bone density, preventing osteoporosis (reduction of bone density). B. It stimulates the formation of new bone cells (osteoblasts) and inhibits the destruction of bone tissue (osteoclasts).
  4. Impact on adipose tissue:
    a. Helps regulate the distribution of adipose tissue in the body. B. Helps to reduce visceral fat (fat surrounding internal organs). C. It improves insulin sensitivity, which contributes to more efficient use of glucose and reduces the risk of metabolic syndrome.
  5. Influence on cognitive functions:
    a. Improves memory, concentration and attention. B. It helps to maintain good mood and reduces the risk of depression. C. It can play a role in protection against neurodegenerative diseases, such as Alzheimer’s disease.
  6. Influence on erythropoiesis:
    a. It stimulates the production of erythropoetin (EPO), a hormone that stimulates the formation of red blood cells (red blood cells) in the bone marrow. B. Increases the level of hemoglobin, improving the oxygen container of blood and increasing endurance.
  7. Influence on the cardiovascular system:
    a. The impact on the cardiovascular system is complex and depends on the level of testosterone and the individual characteristics of the body. B. The normal level of testosterone is important for the health of the cardiovascular system. C. Excessively high or low levels of testosterone can be associated with an increased risk of cardiovascular diseases.

C. Age -related testosterone decrease (hypogonadism):

  1. After 30 years, the level of testosterone begins to decline by about 1-2% per year.
  2. Hypogonadism is a clinical syndrome characterized by a low level of testosterone and associated symptoms.
  3. Factors contributing to hypogonadism: a. Age. B. Obesity. C. Chronic diseases (diabetes, cardiovascular diseases). D. Taking some drugs. E. Smoking and abuse of alcohol. f. Stress. G. Lack of sleep.
  4. Symptoms of hypogonadism: a. Libido decrease and erectile dysfunction. B. Reducing muscle mass and strength. C. Increase fat mass, especially in the abdomen. D. Fatigue and decrease in energy. E. Depression and irritability. f. Reduced bone density. G. Sleep violation. h. Reducing hair growth on the face and body. I. Increase in the chest glands (gynecomastia).

II. Myths and reality about natural dietary supplements for testosterone

A. A review of popular dietary supplements declared as increasing testosterone:

  1. Tribulus Terrestris Tribulus:
    a. A grassy plant traditionally used in Ayurvedic and Chinese medicine. B. The mechanism of action: It is believed that stimulates the production of luteinizing hormone (LH), which, in turn, stimulates the production of testosterone. C. Scientific data: I. Some studies show a slight increase in libido and an improvement in erectile function, but do not affect the level of testosterone in healthy men. II. Animal studies show a possible increase in testosterone levels, but these results are not always applicable to people. III. Research meta-analyzes do not confirm a significant increase in testosterone levels. D. Side effects: rarely occur, but may include stomach disorder.
  2. Fenugreek (Fenugreek):
    a. A grassy plant whose seeds are used in cooking and medicine. B. The mechanism of action: contains saponins that can inhibit enzymes that turn testosterone into estrogen. C. Scientific data: I. Some studies show an increase in libido, an improvement in erectile function and an increase in testosterone levels in men with a low level of testosterone. II. Other studies do not confirm a significant impact on testosterone levels. III. More research is needed to confirm effectiveness. D. Side effects: may include stomach disorder, diarrhea and a specific body smell.
  3. D-asparaginic acid (D-ASPARTIC Acid-DAA):
    a. Amino acid, playing a role in the development of testosterone. B. The mechanism of action: it is assumed that stimulates the production of LH and growth hormone. C. Scientific data: I. Some studies show an increase in testosterone levels in the short term (several weeks), but the effect may decrease over time. II. Other studies do not show significant impact on testosterone levels. III. More long -term research is needed. D. Side effects: may include headache, irritability and stomach.
  4. Zinc (Zinc):
    a. A microelement necessary for many physiological processes, including testosterone production. B. The mechanism of action: participates in the development of LH and testosterone. C. Scientific data: I. Zinc deficiency can lead to a decrease in testosterone levels. II. Zinc supplements can increase testosterone levels in men with zinc deficiency. III. In healthy men with a normal zinc level, zinc additives usually do not have a significant effect on testosterone levels. D. Side effects: at high doses, can cause nausea, vomiting and impaired copper absorption.
  5. Vitamin D:
    a. Fatable vitamin, playing an important role in bone health and immune system. B. The mechanism of action: participates in the production of testosterone. C. Scientific data: I. Vitamin D deficiency can be associated with a low level of testosterone. II. Vitamin D additives can increase testosterone levels in men with vitamin D. III deficiency. In healthy men with a normal level of vitamin D, vitamin D additives usually do not have a significant effect on testosterone levels. D. Side effects: with high doses, can cause hypercalcemia (increased blood calcium levels) and other health problems.
  6. Magnus (Magnesium):
    a. The mineral necessary for many physiological processes, including testosterone production. B. The mechanism of action: participates in the development of LH and testosterone. C. Scientific data: I. Magnesium deficiency can be associated with a low level of testosterone. II. Magnesium additives can increase testosterone levels in men with magnesium deficiency, especially with physical exertion. III. In healthy men with a normal magnesium level, magnesium additives usually do not have a significant effect on testosterone levels. D. Side effects: with high doses, you can cause diarrhea and stomach disorder.
  7. Ashwaganda (Ashwagandha):
    a. Ayurvedic plant, known for its adaptogenic properties (helps the body adapt to stress). B. The mechanism of action: It is believed that reduces the level of cortisol (stress hormone), which can suppress the production of testosterone. C. Scientific data: I. Some studies show an increase in the level of testosterone, muscle strength and a decrease in the level of cortisol. II. Other studies do not show significant impact on testosterone levels. III. More research is needed to confirm effectiveness. D. Side effects: may include stomach disorder and drowsiness.
  8. Chrysin (Chrysin):
    a. Flavonoid contained in some plants, such as propolis and chamomile. B. The mechanism of action: It is believed that inhibits flavoring, an enzyme that turns testosterone into estrogen. C. Scientific data: I. Studies in vitro (in a tube) show that Chrysin can inhibit flavoring. II. However, studies in humans do not confirm a significant impact on testosterone levels, since Chrysin is poorly absorbed by the body. D. Side effects: unlikely with oral administration, but the data is not enough.
  9. Urtica dioica root extract:
    a. A plant widely used in folk medicine. B. The mechanism of action: contains Lignans who can contact a globulin connecting sex hormones (GSPG), releasing more free testosterone. C. Scientific data: I. Some studies show that nettle root extract can improve the symptoms of benign prostate hyperplasia (DGPZ). II. The effect on testosterone levels is not sufficiently studied. D. Side effects: may include stomach disorder.
  10. Other dietary supplements:
    a. Many other dietary supplements are declared as increasing testosterone, but often do not have sufficient scientific support. B. Examples: Muira Puama, Yohimbin, Goryanka (Epimedium).

B. Exposure of myths:

  1. Myth: dietary supplements can significantly increase testosterone levels.
    a. Reality: most dietary supplements have only a slight effect on testosterone levels, especially in healthy men with normal testosterone levels. B. The effectiveness of dietary supplements is often overestimated. C. Marketing statements can be misleading.
  2. Myth: Bades are a safe alternative to replacement therapy with testosterone.
    a. Reality: dietary supplements can have side effects and interactions with drugs. B. Not all dietary supplements undergo strict quality control. C. Putting therapy with testosterone (ZTT) should be prescribed and controlled by a doctor.
  3. Myth: Dans can quickly and easily increase muscle mass and strength.
    a. Reality: to increase muscle mass and strength, proper nutrition, training and sufficient sleep is necessary. B. Bades can only help a little, but are not a replacement for a healthy lifestyle.
  4. Myth: All dietary supplements are equally effective.
    a. Reality: the effectiveness of dietary supplements varies depending on the ingredients, dosage, product quality and individual characteristics of the body. B. Not all dietary supplements comply with quality standards. C. It is important to choose dietary supplements from reliable manufacturers and read reviews.
  5. Myth: The larger the dosage, the better the effect.
    a. Reality: high doses of dietary supplements can be dangerous and cause side effects. B. It is important to follow the recommended dosages. C. Consult a doctor before taking any dietary supplements.

C. Factors affecting the effectiveness of dietary supplements:

  1. Individual characteristics of the body:
    a. Age. B. Health state. C. Testosterone level. D. Genetics. E. Life.
  2. Bad quality:
    a. Compound. B. Dosage. C. Purity. D. Manufacturer. E. Certification (for example, GMP – Good Manufactoring Practice).
  3. Dosage and duration of the reception:
    a. It is important to follow the recommended dosages. B. The effect of dietary supplements may not appear immediately, but after a few weeks or months. C. The long -term reception of dietary supplements can be inappropriate and even harmful.
  4. Combination with other factors:
    a. Nutrition. B. Workout. C. Dream. D. Stress management. E. Refusal of bad habits (smoking, alcohol abuse).

III. Scientific data: review of clinical research

A. Research assessment methodology:

  1. Types of research:
    a. Randomized controlled studies (RCTs) – “gold standard” of clinical research. B. Observatory studies (cohort studies, research “Case-control”). C. Meta analyzes and systematic reviews-summarize the results of several studies. D. Studies on animals (in vivo) and testing in vitro (in vitro).
  2. Criteria Evaluations:
    a. Sample size (the larger the sample, the more reliable the results). B. Control group (the presence of a placebo-control group). C. Randomization (random distribution of participants by groups). D. Blinding (participants and researchers do not know who receives the active substance and who is a placebo). E. Statistical significance (P-Value <0.05). f. Clinical significance (how important for patients). G. Quality of research (assessment using special scales, such as the JADAD scale).
  3. Sources of information:
    a. Pubmed. B. Cochrane Library. C. Google Scholar. D. Scientific magazines. E. Websites of medical organizations (for example, Mayo Clinic, National Institutes of Health).

B. Analysis of research results for each Bad:

  1. TRIBULUS TERRSTIS:
    a. Clinical studies show conflicting results. B. Some studies show a slight improvement in libido, but do not affect the level of testosterone. C. Met-analyzes do not confirm a significant increase in testosterone levels. D. Conclusion: The effectiveness of the tribulus to increase the level of testosterone has not been proven.
  2. Fenugreek:
    a. Some studies show an increase in libido and an increase in testosterone levels in men with a low level of testosterone. B. Other studies do not confirm a significant impact on testosterone levels. C. Conclusion: the fencing can be effective for improving libido and increasing testosterone levels in men with low testosterone levels, but additional studies are needed.
  3. D-paraginic acid:
    a. Some studies show an increase in testosterone levels in the short term, but the effect may decrease over time. B. Other studies do not show significant impact on testosterone levels. C. Conclusion: D-asparaginic acid can temporarily increase the level of testosterone, but long-term studies are needed.
  4. Zinc:
    a. Zinc deficiency can lead to a decrease in testosterone levels. B. Zinc supplements can increase testosterone levels in men with zinc deficiency. C. In healthy men with a normal zinc level, zinc additives usually do not have a significant effect on testosterone levels. D. Conclusion: zinc is important to maintain the normal level of testosterone, especially in men with zinc deficiency.
  5. Vitamin D:
    a. Vitamin D deficiency can be associated with a low level of testosterone. B. Vitamin D additives can increase testosterone levels in men with vitamin D. C deficiency. In healthy men with a normal level of vitamin D, vitamin D additives usually do not have a significant effect on testosterone levels. D. Conclusion: Vitamin D is important for maintaining the normal level of testosterone, especially in men with vitamin D.
  6. Magnesium:
    a. Magnesium deficiency can be associated with a low level of testosterone. B. Magnesium additives can increase testosterone levels in men with magnesium deficiency, especially with physical exertion. C. In healthy men with a normal magnesium level, magnesium additives usually do not have a significant effect on testosterone levels. D. Conclusion: Magnesium is important for maintaining the normal level of testosterone, especially in men with magnesium deficiency and with physical exertion.
  7. Ashwaganda:
    a. Some studies show an increase in the level of testosterone, muscle strength and a decrease in the level of cortisol. B. Other studies do not show significant impact on testosterone levels. C. Conclusion: Ashvaganda can be effective for increasing testosterone levels and improving muscle strength, but additional studies are needed.
  8. Chryze:
    a. In vitro studies show that Chrysin can inhibit aromatase. B. However, studies in humans do not confirm a significant impact on testosterone levels, since Chrysin is poorly absorbed by the body. C. Conclusion: Chryzin is not an effective tool for increasing testosterone levels.
  9. Nettle root extract:
    a. Some studies show that nettle root extract can improve the symptoms of DHPH. B. The effect on testosterone levels is not sufficiently studied. C. Conclusion: nettle root extract can be useful for the health of the prostate gland, but its effect on testosterone levels requires further study.

C. Conclusions based on scientific data:

  1. Most dietary supplements declared as increasing testosterone have limited scientific support.
  2. Some dietary supplements can be effective for improving libido or increasing testosterone levels in men with a deficiency of certain nutrients or low testosterone levels.
  3. It is important to choose dietary supplements from reliable manufacturers and consult a doctor before the reception.
  4. A healthy lifestyle (proper nutrition, training, sufficient sleep, stress management) is a more effective way to maintain a normal level of testosterone than a dietary supplement.

IV. Safety and side effects of dietary supplements

A. General risks associated with the reception of dietary supplements:

  1. Lack of strict regulation:
    a. Bades are not subject to the same strict control as drugs. B. Manufacturers are not required to provide evidence of the effectiveness and safety of their products before they entered the market. C. This can lead to the fact that dietary supplements contain the ingredients not indicated on the label, or contain the ingredients in doses that differ from the specified.
  2. Side effects:
    a. Bades can cause side effects, especially with high doses or with prolonged use. B. Side effects can be easy (for example, stomach disorder) or serious (for example, liver damage).
  3. Interaction with drugs:
    a. Bades can interact with drugs by changing their effectiveness or increasing the risk of side effects. B. It is important to inform the doctor about all the dietary supplements, especially if you take drugs on the prescription.
  4. Contamination:
    a. Bades can be polluted by heavy metals, pesticides or other harmful substances. B. This can lead to serious health problems.
  5. Inaccurate information:
    a. Marketing statements about dietary supplements are often exaggerated or misleading. B. It is important to critically evaluate information about dietary supplements and not believe everything that is written on the label or in advertising.

B. Specific side effects of popular dietary supplements:

  1. TRIBULUS TERRSTIS:
    a. Indigestion. B. Rarely: allergic reactions.
  2. Fenugreek:
    a. Indigestion. B. Diarrhea. C. A specific smell of the body (the smell of maple syrup). D. Rarely: allergic reactions.
  3. D-paraginic acid:
    a. Headache. B. Irritability. C. Indigestion.
  4. Zinc:
    a. Nausea. B. Vomit. C. Violation of copper absorption. D. With prolonged use of high doses: weakening of the immune system.
  5. Vitamin D:
    a. At high doses: hypercalcemia (increased blood calcium levels). B. Nausea. C. Vomit. D. Weakness. E. Problems with the kidneys.
  6. Magnesium:
    a. Diarrhea. B. Indigestion. C. At high doses: slowing down heart.
  7. Ashwaganda:
    a. Indigestion. B. Drowsiness. C. Rarely: liver damage. D. Not recommended for pregnant and lactating women.
  8. Chryze:
    a. Side effects with oral administration are not enough. B. Theoretically, interaction with drugs affecting hormonal background is possible.
  9. Nettle root extract:
    a. Indigestion. B. Rarely: allergic reactions.

C. Interaction of dietary supplements with drugs:

  1. Anticoagulants (warfarin, aspirin):
    a. Some dietary supplements (for example, vitamin E, fish oil, ginkgo bilobe) can enhance the effect of anticoagulants and increase the risk of bleeding.
  2. Antidiabetic drugs (metformin, insulin):
    a. Some dietary supplements (for example, ginseng, chrome) can affect blood sugar and change the need for antidiabetic drugs.
  3. Antidepressants (SIOOS, TCA):
    a. Some dietary supplements (for example, St. John’s wort) can interact with antidepressants and cause serious side effects (for example, serotonin syndrome).
  4. Preparations for reduction of cholesterol (statins):
    a. Some dietary supplements (for example, red yeast rice) can enhance the action of statins and increase the risk of side effects (for example, myopathy).
  5. Preparations for the treatment of thyroid diseases (levotiroxin):
    a. Some dietary supplements (for example, containing iodine) can affect the function of the thyroid gland and change the need for drugs for the treatment of thyroid diseases.

D. Recommendations for a safe reception of dietary supplements:

  1. Consult a doctor:
    a. Before taking any dietary supplements, consult a doctor, especially if you have any diseases or you take medications.
  2. Choose dietary supplements from reliable manufacturers:
    a. Look for dietary supplements from manufacturers who comply with quality standards (for example, GMP). B. Read reviews about products and manufacturers.
  3. Follow the recommended dosages:
    a. Do not exceed the recommended dosages indicated on the label.
  4. Follow side effects:
    a. If you notice any side effects, stop taking a dietary supplement and consult a doctor.
  5. Tell the doctor about all the dietary supplements:
    a. Tell the doctor about all the dietary supplements, especially if you take medicine medicines.
  6. Be careful with marketing statements:
    a. Critically evaluate information about dietary supplements and do not believe everything that is written on the label or in advertising.
  7. Do not use dietary supplements as a replacement for medicines:
    a. Bades are not a replacement for drugs prescribed by a doctor.

V. Alternative methods of increasing testosterone naturally

A. Diet:

  1. Balanced nutrition:
    a. Use a sufficient amount of proteins, fats and carbohydrates. B. Proteins are necessary for the synthesis of hormones, including testosterone. C. Fat, especially saturated and mono -saturated, play an important role in the development of testosterone. D. Carbohydrates provide energy for training and maintaining the normal level of glycogen in the muscles.
  2. Useful fats:
    a. Include products rich in useful fats in your diet, such as avocado, nuts, seeds, olive oil and oily fish (salmon, tuna, sardines). B. These fats contain omega-3 fatty acids that are useful for heart health and can improve testosterone production.
  3. Products rich in zinc and magnesium:
    a. Use foods rich in zinc (oysters, red meat, poultry, legumes, nuts) and magnesium (green leafy vegetables, nuts, seeds, whole grain products). B. Zinc and magnesium are necessary for the production of testosterone.
  4. Limiting sugar and processed products:
    a. Limit the consumption of sugar, processed products and trans fats. B. These products can lead to weight gain, a decrease in insulin sensitivity and a decrease in testosterone levels.
  5. Maintaining a healthy weight:
    a. Strive to maintain a healthy weight. B. Obesity is associated with a low level of testosterone. C. Weight loss can increase testosterone levels.
  6. Examples of products that help increase testosterone:
    a. Eggs (a source of cholesterol necessary for the synthesis of hormones). B. Grenade (contains antioxidants that improve blood flow and potency). C. Onions and garlic (contain compounds contributing to the development of LH). D. Cross -stained vegetables (broccoli, cauliflower) – help regulate the level of estrogen.

B. Exercise:

  1. Power training:
    a. Power training (weight lifting) is one of the most effective ways to increase testosterone levels. B. Perform exercises that use large muscle groups (squats, bench press, deadlift). C. Train with moderate intensity and sufficient rest between approaches.
  2. High -intensity interval training (VITS):
    a. VIIT can also increase testosterone levels. B. Alternate short periods of high intensity with periods of rest or low intensity.
  3. Cardio-training:
    a. Moderate cardio training (running, swimming, cycling) can improve general health and indirectly affect the level of testosterone. B. Avoid excessive cardio training, as they can lead to a decrease in testosterone levels.
  4. Regularity and moderation:
    a. It is important to comply with the balance and not be overturned. B. Obraining can lead to a decrease in testosterone levels and an increase in the level of cortisol.

C. Dream:

  1. Sufficient sleep:
    a. Try to sleep at least 7-8 hours a day. B. The lack of sleep can lead to a decrease in testosterone levels.
  2. Regular sleep mode:
    a. Go to bed and wake up at the same time every day, even on weekends. B. This will help regulate circus rhythms and improve sleep quality.
  3. Creating a comfortable sleeping environment:
    a. Provide a quiet, dark and cool sleep room. B. Avoid the use of caffeine and alcohol before bedtime.
  4. Compliance with sleep hygiene:
    a. Avoid using electronic devices (phones, tablets) before bedtime. B. Take relaxing activities before bedtime (reading, meditation, warm bath).

D. Stress management:

  1. Chronic stress:
    a. Chronic stress can lead to an increase in the level of cortisol, which can suppress the production of testosterone.
  2. Stress management methods:
    a. Meditation. B. Yoga. C. Respiratory exercises. D. Walking in nature. E. Hobbies and interests. f. Communication with friends and family.
  3. Determination of stress sources:
    a. Try to determine the sources of stress in your life and find ways to eliminate or reduce them.
  4. Search for professional assistance:
    a. If you cannot cope with stress yourself, contact a psychologist or psychotherapist.

E. Estrogen impact restriction:

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