The best testosterone dietary supplements for men after 40
Introduction
With age, the level of testosterone in men is naturally reduced. This process, often called Andropauza, can lead to various symptoms, such as a decrease in libido, fatigue, loss of muscle mass, an increase in fat mass, mood swings and a decrease in cognitive functions. Although hormone replacement therapy with testosterone (ZGT) is a treatment option, many men prefer to first consider the possibility of using biologically active additives (dietary supplements) in order to naturally increase testosterone levels. It is important to understand that the effectiveness of dietary supplements can vary from a person to a person, and it is always recommended to consult a doctor before starting to take any new additives, especially if you have any existing diseases or you take medications. This detailed review is designed to provide comprehensive information about the best dietary supplements to increase testosterone levels in men after 40 years, backed up by scientific research and practical tips.
Understanding of testosterone and his role
Testosterone is the main male sex hormone that plays a key role in many physiological processes, including:
- Development and maintenance of male sexual characteristics: Testosterone is responsible for the development of secondary sexual characteristics, such as hair growth on the face and body, deepening the voice and increasing the size of the genital organs.
- Muscle mass and strength: Testosterone stimulates protein synthesis, which contributes to the growth and maintenance of muscle mass. It also increases strength and endurance.
- Bone density: Testosterone plays an important role in maintaining bone density, preventing osteoporosis.
- Libido and sexual function: Testosterone is necessary to maintain a healthy libido and sexual function.
- Sperm production: Testosterone stimulates the production of sperm in the testicles.
- Energy and mood: Testosterone affects the level of energy, mood and overall well -being.
- Cognitive functions: Testosterone can influence cognitive functions, such as memory and concentration.
Factors affecting testosterone levels
Many factors can affect testosterone levels, including:
- Age: The level of testosterone naturally decreases with age, by about 1-2% per year after 30 years.
- 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 (female sex hormone).
- Stress: Chronic stress can lead to an increase in the level of cortisol, stress hormone, which can suppress the production of testosterone.
- Lack of sleep: The lack of sleep can negatively affect the level of testosterone. Studies have shown that even one night of poor sleep can lead to a significant decrease in testosterone levels.
- Inal meals: The lack of nutrients, such as zinc, vitamin D and magnesium, can affect the production of testosterone.
- Lack of physical activity: Lack of physical activity can lead to a decrease in testosterone levels. Regular physical exercises, especially strength training, can help increase testosterone levels.
- Some diseases: Some diseases, such as diabetes, metabolic syndrome and hypogonadism, can lead to a decrease in testosterone levels.
- Medication: Some drugs, such as opioid analgesics, antidepressants and corticosteroids, can affect testosterone levels.
Dietary supplement to increase testosterone levels: review
There are many dietary supplements that claim to increase testosterone levels. It is important to approach the choice of dietary supplements with caution and based on scientific data. Here is a review of some of the most popular and investigated dietary supplements to increase testosterone levels:
1. D-asparaginic acid (DAA)
- The mechanism of action: DAA is an amino acid that is involved in the production of hormones, including testosterone. It stimulates the release of luteinizing hormone (LH) from the pituitary gland, which, in turn, stimulates testicles to the production of testosterone.
- Scientific data: Some studies have shown that DAA can increase testosterone levels in men with low testosterone levels. However, other studies did not find a significant impact on testosterone levels. The dosage used in studies is usually 2-3 grams per day.
- Side effects: DAA is usually considered safe, but some people may experience side effects, such as stomach disorder, headache and increased irritability.
2. Tribulus Terbulus Terrestris)
- The mechanism of action: Tribulus Terrrestris is a plant that is traditionally used in Ayurvedic medicine to increase libido and sexual function. It is believed that it stimulates the release of LH and increases the sensitivity of androgen receptors.
- Scientific data: The results of the tribulus studies Tearros regarding the increase in testosterone levels are ambiguous. Some studies have shown that it can improve libido and sexual function, but does not have a significant effect on testosterone levels. Other studies have not discovered any advantages. The dosage varies depending on the product, but usually is 250-750 mg per day.
- Side effects: Tribulus terrestris is usually considered safe, but some people may experience side effects, such as stomach disorder and insomnia.
3. Paziknik (Fenugreek)
- The mechanism of action: A fencth is a grass that is traditionally used to increase libido and sexual function. It is believed that it contains compounds that block enzymes that turn testosterone into estrogen.
- Scientific data: Some studies have shown that the fencing can increase testosterone levels and improve libido in men. The dosage used in studies is usually 500-600 mg per day.
- Side effects: The fencing is usually considered safe, but some people can experience side effects, such as stomach disorder, bloating and smell of body, resembling maple syrup.
4. Zinc (Zinc)
- The mechanism of action: Zinc is an important mineral that is involved in the production of testosterone. 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. The recommended daily dose of zinc is 11 mg for men.
- Side effects: Taking high doses of zinc can cause side effects, such as stomach disorder, nausea and vomiting. Long -term reception of high doses of zinc can also lead to a shortage of copper.
5. Vitamin D (Vitamin D)
- The mechanism of action: Vitamin D is an important vitamin that is involved in the production of testosterone. Vitamin D deficiency can lead to a decrease in testosterone levels.
- Scientific data: Studies have shown that vitamin D additives can increase the level of testosterone in men with vitamin D deficiency. The recommended daily dose of vitamin D varies depending on the level of vitamin D in the blood, but usually is 600-2000 IU per day.
- Side effects: Taking high doses of vitamin D can cause side effects, such as nausea, vomiting and weakness.
6. The mags (magnesium)
- The mechanism of action: Magnesium is an important mineral that is involved in the production of testosterone. It also helps to reduce the level of cortisol, stress hormone, which can suppress testosterone production.
- Scientific data: Studies have shown that magnesium additives can increase testosterone levels in men, especially in those who are engaged in physical exercises. The recommended daily dose of magnesium is 400-420 mg for men.
- Side effects: Taking high doses of magnesium can cause side effects, such as stomach disorder, diarrhea and weakness.
7. Ashwaganda (Ashwagandha)
- The mechanism of action: Ashvaganda is an adaptogenic plant that is traditionally used in Ayurvedic medicine to reduce stress and increase energy. It is believed that it reduces the level of cortisol and increases the level of testosterone.
- Scientific data: Some studies have shown that Ashvagand can increase testosterone levels and improve sperm quality in men. The dosage used in studies is usually 300-500 mg of Ashvaganda extract per day.
- Side effects: Ashvaganda is usually considered safe, but some people may experience side effects, such as stomach disorder, drowsiness and decreased blood pressure.
8. Maca root (Maca Root)
- The mechanism of action: Maki root is a plant that is traditionally used in Peruvian medicine to increase libido and fertility. It is believed that it improves hormonal balance and increases energy.
- Scientific data: Some studies have shown that poppy root can improve libido and sexual function, but does not have a significant effect on testosterone levels. The dosage used in studies is usually 1.5-3 grams per day.
- Side effects: Maki root is usually considered safe, but some people may experience side effects, such as stomach disorder and insomnia.
9. DHEA (dehidroeperolostrostone)
- The mechanism of action: Dhea is a hormone that is produced by the adrenal glands. He is the predecessor of testosterone and estrogen. With age, the dhea level is reduced.
- Scientific data: Studies have shown that DHEA additives can increase testosterone levels in men with low DHEA levels. However, DHEA can also increase estrogen levels, which can lead to undesirable side effects.
- Side effects: DHEA can cause side effects, such as acne, oily skin, hair loss, increased aggressiveness and breast enlargement in men (gynecomastia). The dhea should be taken under the supervision of a doctor.
10. Creatine (Creatine)
- The mechanism of action: Creatine is an amino acid that plays an important role in energy metabolism in the muscles. He can also influence testosterone levels.
- Scientific data: Some studies have shown that creatine additives can increase testosterone levels, especially in combination with strength training. It is usually recommended to take 3-5 grams of creatine per day.
- Side effects: Creatine is usually considered safe, but some people may experience side effects, such as stomach disorder, bloating and water delay.
11. Bor (Boron)
- The mechanism of action: Bor is a trace element that plays a role in various biological processes, including hormone metabolism. It is believed that it can increase the level of free testosterone (testosterone, which is not associated with proteins and is available for use by the body).
- Scientific data: Some studies have shown that boron additives can increase free testosterone levels and reduce estrogen levels in men. The dosage used in studies is usually 6-9 mg per day.
- Side effects: Boron is usually considered safe, but taking high doses can cause side effects, such as nausea, vomiting and diarrhea.
12. L-carnin (L-Carnitine)
- The mechanism of action: L -carnitine is an amino acid that plays an important role in the transfer of fatty acids to mitochondria, where they are burned for energy. He can also influence testosterone levels.
- Scientific data: Some studies have shown that L-carnitine supplements can increase testosterone levels and improve sperm quality in men. The dosage used in studies is usually 1-3 grams per day.
- Side effects: L-carnitine is usually considered safe, but some people may experience side effects, such as stomach disorder, nausea and vomiting.
Recommendations for the selection and use of dietary supplements to increase testosterone levels
- Consult a doctor: Before you start taking any new dietary supplements, especially if you have any existing diseases or take medicines, consult your doctor. The doctor can evaluate your testosterone level and give individual recommendations.
- Choose quality products: Make sure that you choose dietary supplements from reliable manufacturers who are undergoing independent testing and efficiency.
- Observe the dosage: Follow the dosage instructions indicated on the product label. Do not exceed the recommended dose.
- Be patient: The effect of taking dietary supplements may not appear immediately. It may take several weeks or months to see the results.
- Combine a dietary supplement with a healthy lifestyle: Bad is not a magic pill. To achieve the best results, combine a dietary supplement with a healthy lifestyle, including proper nutrition, regular physical exercises, sufficient sleep and stress management.
- Be attentive to side effects: If you experience any side effects from taking dietary supplements, stop taking them and consult a doctor.
- Do not rely only on dietary supplement: Bad can be useful for increasing testosterone levels, but they are not a replacement for a healthy lifestyle and medical care.
Diet and lifestyle to increase testosterone levels
In addition to taking dietary supplements, there are other methods of natural increase in testosterone levels:
- Healthy nutrition: Use many whole, unprocessed products, including fruits, vegetables, whole grain products, low -fat proteins and healthy fats. Limit the consumption of processed products, sugar and unhealthy fats.
- Regular physical exercises: Regular physical exercises, especially strength training, can help increase testosterone levels.
- Sufficient sleep: Try to sleep 7-8 hours every night. The lack of sleep can negatively affect the level of testosterone.
- Stress management: Find the ways of managing stress, such as meditation, yoga or walking in nature. Chronic stress can suppress testosterone production.
- Maintaining a healthy weight: Excess weight and obesity are associated with a lower level of testosterone.
- Alcohol consumption restriction: Excessive alcohol consumption can negatively affect testosterone levels.
- Refusal of smoking: Smoking can reduce testosterone levels.
Conclusion
Maintaining the optimal level of testosterone is crucial for the health and well -being of men after 40 years. Although there are various dietary supplements that can help increase testosterone levels, it is important to approach their choice with caution and based on scientific data. Always consult a doctor before starting to take any new additives, and combine a dietary supplement with a healthy lifestyle to achieve the best results. Remember that dietary supplements are not a replacement for a healthy lifestyle and medical care.