Scientifically based dietary supplements for testosterone

Scientificly based dietary supplements for testosterone: Full reference

Testosterone plays a key role in male health. It affects the muscle mass, bone density, libido, energy, mood and overall well -being. With age, the level of testosterone naturally decreases, which can lead to undesirable consequences. In this regard, many men turn to biologically active additives (dietary supplements) in the hope of increasing or maintaining testosterone levels. However, the dietary supplement market is full of products with unproven efficiency and potential risks. It is important to understand that not all dietary supplements are equally useful, and the choice should be based on scientific data and individual needs.

This guide is a comprehensive review of scientifically sound dietary supplements for testosterone, providing detailed information about their action mechanisms, proven effectiveness, dosage, potential side effects and drug interactions. It is intended to provide users with knowledge necessary for making justified decisions regarding the use of dietary supplements to maintain testosterone levels.

I. Minerals:

1. Zinc:

• The mechanism of action: Zinc plays an important role in the production of testosterone, participating in the enzymatic processes necessary for the synthesis of this hormone. It can also block the enzyme aromatase, which turns testosterone into estrogen. Zinc deficiency is associated with a low level of testosterone, especially in men.

• Proof: Studies have shown that zinc supplements can increase testosterone levels in men with zinc deficiency. In one study, men with zinc deficiency, who took zinc supplements, experienced a significant increase in testosterone levels. However, in men with a normal level of zinc, zinc additives did not show a significant effect on testosterone levels.

• Dosage: The recommended daily dose of zinc is 11 mg for men. In studies that studied the effect of zinc on testosterone levels, doses from 15 to 45 mg per day were used. It is important to start with a low dose and gradually increase it if necessary to avoid side effects.

• Side effects: High doses of zinc can cause nausea, vomiting, diarrhea and headache. Long -term use of high zinc doses can lead to copper deficiency, which can cause neurological problems.

• Interactions: Zinc can interact with some drugs, including antibiotics and drugs for the treatment of Wilson’s disease.

• Product choice: Choose zinc additives in the form of zinc gluconate, zinc of picoline or zinc citrate, since these forms are well absorbed.

2. Magnesium:

• The mechanism of action: Magnesium is necessary for more than 300 enzymatic reactions in the body, including those that are involved in the production of testosterone. It can also affect the level of globulin connecting sex hormones (GSPG), which connects testosterone and makes it less accessible to the body. A decrease in the level of GSPG can increase the level of free testosterone.

• Proof: Studies have shown that magnesium additives can increase testosterone levels, especially in men engaged in intense physical exercises. In one study, men engaged in Taekwondo, who took magnesium additives, experienced an increase in testosterone levels and a decrease in the level of cortisol.

• Dosage: The recommended daily dose of magnesium is 400-420 mg for men. In studies that studied the influence of magnesium on testosterone levels, doses from 300 to 400 mg per day were used.

• Side effects: High doses of magnesium can cause diarrhea, nausea and cramps in the abdomen.

• Interactions: Magnesium can interact with some drugs, including antibiotics and drugs for the treatment of osteoporosis.

• Product choice: Choose magnesium additives in the form of magnesium of citrate, magnesium of glycinate or magnesium of malate, since these forms are well absorbed.

3. Brown:

• The mechanism of action: Bor can affect the metabolism of sex hormones, including testosterone levels. It can increase the level of free testosterone, reduce GSPG levels and reduce estrogen levels.

• Proof: Studies have shown that boron additives can increase the level of free testosterone and reduce estrogen levels in men. In one study, men who took 10 mg of boron per day experienced a significant increase in the level of free testosterone and a decrease in estrogen level.

• Dosage: An effective boron dose used in studies is usually from 3 to 10 mg per day.

• Side effects: High doses of boron can cause nausea, vomiting and diarrhea.

• Interactions: Information about the interaction of BORR with drugs is limited.

• Product choice: Choose boron additives containing boron in the form of boric acid or sodium borage.

II. Vitamins:

1. Vitamin D:

• The mechanism of action: Vitamin D is a fat -soluble vitamin, which plays an important role in maintaining the health of bones, the immune system and the level of testosterone. It binds to vitamin D (VDR) receptors in various fabrics, including testicles where it can affect the production of testosterone.

• Proof: Studies have shown that vitamin D deficiency is associated with a low level of testosterone. In one study, men with vitamin D deficiency, who took vitamin D additives, experienced a significant increase in testosterone levels. However, in men with a normal level of vitamin D, vitamin D additives did not show significant effects on testosterone levels.

• Dosage: The recommended daily dose of vitamin D is 600-800 IU (international units). However, many people may need a higher dose, especially if they have vitamin D deficiency. The dosage should be determined by a doctor based on blood test.

• Side effects: High doses of vitamin D can cause nausea, vomiting, weakness and constipation.

• Interactions: Vitamin D can interact with some drugs, including diuretics and drugs for cholesterol.

• Product choice: Choose vitamin D additives in the form of vitamin D3 (cholegalciferol), since this form is better absorbed than vitamin D2 (ergocalciferol).

2. Vitamin K2:

• The mechanism of action: Vitamin K2 plays an important role in bone health and cardiovascular system. Some studies show that it can also affect testosterone levels. Vitamin K2 can participate in the synthesis of steroid hormones, including testosterone.

• Proof: Data on the influence of vitamin K2 on testosterone levels are limited and require further research. Some animal studies show a positive relationship between vitamin K2 and testosterone levels.

• Dosage: The recommended daily dose of vitamin K2 is 90-120 μg.

• Side effects: Vitamin K2 is usually well tolerated, but in rare cases it can cause stomach disorder.

• Interactions: Vitamin K2 can interact with anticoagulants (blood thinning drugs).

• Product choice: Choose the additives of vitamin K2 in the form of MK-7 (menachinon-7), since this form has a longer half-life in the body.

III. Herbal extracts:

1. Tribulus Terbulus Terrestris):

• The mechanism of action: Toltris tribulus is a plant that is traditionally used to increase libido and improve sports results. It is believed that it stimulates the production of luteinizing hormone (LH), which, in turn, stimulates the production of testosterone in the testicles.

• Proof: The results of the tribulus studies Tearros at the level of testosterone are ambiguous. Some studies have shown that it can increase libido and improve the erectile function, but does not have a significant effect on testosterone levels. Other studies have not found any influence on testosterone levels. Most studies were conducted on animals or in small groups of people.

• Dosage: The dosage of the tribulus terrestrates varies depending on the concentration of active ingredients, such as saponins. It is usually recommended to take from 250 to 750 mg per day.

• Side effects: Tertrix tribulus is usually well tolerated, but in rare cases it can cause stomach disorder.

• Interactions: Information about the interaction of the tribulus Terright with drugs is limited.

• Product choice: Choose Trivatrix tribulus additives standardized for the content of saponins (usually from 40% to 90%).

2. Ashwaganda (Ashwagandha):

• The mechanism of action: Ashvaganda is an adaptogenic plant that is used in Ayurvedic medicine to reduce stress, increase energy and improve overall well -being. Ashvagand can affect the level of cortisol, stress hormone, which can suppress the production of testosterone. A decrease in the level of cortisol can help increase testosterone levels.

• Proof: Studies have shown that Ashvagand can increase testosterone levels, especially in men with low testosterone levels or in men involved in intense physical exercises. In one study, men who took Ashvagand experienced a significant increase in testosterone levels and improving muscle strength.

• Dosage: Ashvaganda dosage varies depending on the form of the additive. It is usually recommended to take from 300 to 500 mg of Ashvaganda root extract per day.

• Side effects: Ashvaganda is usually well tolerated, but in rare cases it can cause stomach disorder, drowsiness or headache.

• Interactions: Ashvaganda can interact with some drugs, including drugs for the treatment of thyroid gland and immunosuppressants.

• Product choice: Choose ashvaganda additives standardized in terms of vitanolides (active ingredients).

3. Pazik (Fenugreek):

• The mechanism of action: A fencth is a plant that is used as a spice and a drug. It is believed that it contains compounds that can block enzymes that turn testosterone into estrogen. This can lead to an increase in the level of free testosterone.

• Proof: Studies have shown that the fencing can increase the level of free testosterone, improve libido and sexual function. In one study, men who took the penalty unit have experienced a significant increase in the level of free testosterone and improving sexual desire.

• Dosage: The dosage of the penalty extract is usually from 300 to 600 mg per day.

• Side effects: The fencing is usually well tolerated, but in rare cases it can cause stomach disorder, gas formation or diarrhea. He can also give a sweat a specific smell.

• Interactions: The fencing can interact with anticoagulants and drugs for the treatment of diabetes.

• Product choice: Choose fences standardized for the content of saponins.

4. Eurycoma Long -leaved (Eurycoma Longifolia) (Tongkat Ali):

• The mechanism of action: The euricome is long-leaved, also known as Tongkat Ali, is a plant that grows in Southeast Asia. It is believed that it stimulates the production of LH, which leads to an increase in testosterone levels. It can also reduce the level of GSPG, increasing the level of free testosterone.

• Proof: Studies have shown that Tongkat Ali can increase testosterone levels, improve libido, increase muscle mass and improve sports results. In one study, men who took Tongkat Ali experienced a significant increase in testosterone levels and improving muscle strength.

• Dosage: The dosage of the Tongat Ali extract is usually from 200 to 400 mg per day.

• Side effects: Tongkat Ali is usually well tolerated, but in rare cases it can cause insomnia, anxiety or irritability.

• Interactions: Information about the interaction of Tongkat Ali with drugs is limited.

• Product choice: Choose Tongkat Ali additives standardized in terms of euricomanon (active ingredient).

5. Extract of nettica dioica:

• The mechanism of action: Nettle root extract contains Lignans, which can be associated with GSPG, preventing the binding of GSPG with testosterone. This can lead to an increase in the level of free testosterone.

• Proof: Studies have shown that nettle root extract can improve the symptoms of benign prostate hyperplasia (DHCH), but data on its effect on testosterone levels are limited. Some studies show that it can increase the level of free testosterone, but additional studies are needed.

• Dosage: The dosage of the nettle extract is usually from 300 to 600 mg per day.

• Side effects: Nettle root extract is usually well tolerated, but in rare cases it can cause stomach disorder.

• Interactions: Nettle root extract can interact with anticoagulants.

• Product choice: Choose additives of nettle root extract, standardized in terms of lignans.

IV. Amino acids:

1. D-asparaginic acid (D-AA):

• The mechanism of action: D-asparaginic acid (D-AA) is an amino acid that is involved in the production of LH and testosterone. It can stimulate the pituitary gland to distinguish LH, which, in turn, stimulates the testicles to produce testosterone.

• Proof: Studies have shown that D-AA can increase testosterone levels in men with low testosterone levels. However, in men with a normal level of testosterone, D-AA additives did not show significant influence on testosterone levels. Some studies also show that prolonged use of D-AA can reduce testosterone levels.

• Dosage: Dosage D-AA usually ranges from 2 to 3 grams per day.

• Side effects: D-AA is usually well tolerated, but in rare cases it can cause stomach disorder, headache or irritability.

• Interactions: Information about the interaction of D-AA with drugs is limited.

• Product choice: Choose D-AA additives in a pure form.

V. Other compounds:

1. Creatine:

• The mechanism of action: Creatine is a natural compound contained in muscle cells. It plays an important role in energy exchange and helps improve strength indicators and muscle mass. Although creatine is not a direct stimulant of testosterone production, it can indirectly affect the level of testosterone, increasing the intensity of training and stimulating muscle growth, which, in turn, can help increase testosterone levels.

• Proof: Some studies have shown that creatine supplements can increase testosterone levels, especially in combination with weight fingering training. However, other studies did not find any influence on testosterone levels.

• Dosage: It is usually recommended to take 3-5 grams of creatine per day.

• Side effects: Creatine is usually well tolerated, but in rare cases it can cause a stomach disorder, water retention or muscle cramps.

• Interactions: Creatine can interact with some drugs, including diuretics.

• Product choice: Choose creatine supplements in the form of creatine monohydrate, as this form is most studied and effective.

VI. Important considerations before taking dietary supplements for testosterone:

• Consultation with a doctor: Before you start taking any dietary supplement to increase the level of testosterone, it is important to consult a doctor. The doctor will be able to determine the cause of the low level of testosterone, evaluate your general health and exclude the presence of contraindications.

• Blood test: It is necessary to take a blood test to the level of testosterone to determine the initial level of the hormone and to assess the effectiveness of dietary supplements after the start of the reception.

• Individual needs: The choice of dietary supplements should be based on individual needs and goals. Not all dietary supplements are equally effective for all people.

• Dosage: Strictly follow the recommended dosage indicated on the package of dietary supplements. Exceeding the dosage can lead to side effects.

• Product quality: Choose a dietary supplement from reliable manufacturers who test their products for cleanliness and efficiency. Pay attention to the availability of quality certificates.

• Side effects: Carefully monitor your health condition during dietary supplement. In the event of any side effects, stop taking and consult a doctor.

• Realistic expectations: Do not expect instant results from admission of dietary supplements. The effect of dietary supplements can be gradual and individual.

• Complex approach: Bad is only one of the components of a healthy lifestyle. To maintain the optimal level of testosterone, it is also necessary to eat right, regularly play sports, sprinkle and avoid stress.

VII. Diet and lifestyle to maintain testosterone level:

In addition to taking dietary supplements, a diet and lifestyle play an important role in maintaining the optimal level of testosterone.

• Proper nutrition:

  • Sufficiently calories: Calorie restriction can reduce testosterone levels.
  • Healthy fats: Include products rich in healthy fats in the diet, such as avocado, nuts, seeds and olive oil.
  • Protein: Use a sufficient amount of protein to maintain muscle mass.
  • Limiting sugar and processed products: Avoid using a large amount of sugar and processed products, as they can reduce testosterone levels.
  • Products rich in zinc and magnesium: Use products rich in zinc (for example, oysters, meat, poultry, legumes) and magnesium (for example, spinach, nuts, seeds).

• Regular physical exercises:

  • Power training: Power training with weights stimulates the production of testosterone.
  • High -intensity interval training (VITS): VITs can also increase testosterone levels.
  • Avoid overtraining: Overlapping can lead to an increase in the level of cortisol and a decrease in testosterone levels.

• Healthy sleep:

  • Sufficient amount of sleep: Try to sleep 7-8 hours a day.
  • Regular sleep mode: Go to bed and wake up at the same time every day.

• Stress management:

  • Practice relaxation methods: Meditation, yoga and other relaxation methods can help reduce cortisol levels and increase testosterone levels.
  • Avoid chronic stress: Constant stress can negatively affect testosterone levels.

• Restriction of alcohol and smoking:

  • Moderate alcohol consumption: Excessive alcohol consumption can reduce testosterone levels.
  • Refusal of smoking: Smoking negatively affects testosterone levels and general health.

VIII. Final thoughts:

Maintaining the optimal level of testosterone is important for male health and well -being. Bad can be a useful tool for maintaining testosterone levels, but they should be used with caution and under the supervision of a doctor. It is important to choose dietary supplements based on scientific data, take into account individual needs and adhere to a healthy lifestyle. Remember that dietary supplement is not a magic pill, and to achieve optimal results, it is necessary to make efforts to improve the diet, training mode and general health. This reference book provides detailed information about scientifically sound dietary supplements for testosterone, but it does not replace consultation with a qualified medical specialist. Always consult a doctor before taking any dietary supplement.