Top dietary supplements for testosterone: rating of the best additives

Top dietary supplements for testosterone: rating of the best additives

Section 1: understanding of testosterone and its role

1. What is testosterone?: Testosterone is the main male sex hormone related to the class of androgens. It plays a key role in the development and maintenance of male physical and reproductive characteristics. Although testosterone is also present in women, its concentration is much lower.

2. Testosterone functions in men:

   • Development of the genitals: Testosterone is necessary for the development of male genital organs during puberty, including testicles, prostate and seed bubbles.
   • 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 reduce fat mass.
   • Bone density: Testosterone plays an important role in maintaining bone density, preventing osteoporosis.
   • Libido and sexual function: Testosterone is a key hormone that determines the libido and sexual function in men. It is also necessary for normal erection and spermatogenesis.
   • Sperm production: Testosterone stimulates the production of sperm in the testicles, which is necessary for male fertility.
   • Fat distribution: Testosterone affects the distribution of fat in the body, contributing to the deposition of fat in the upper body of the body in men.
   • Hair growth: Testosterone stimulates hair growth on the face, chest and other parts of the body.
   • The depth of the voice: Testosterone causes a recess of voice during puberty.
   • Energy level and mood: Testosterone affects the level of energy and mood, helping to improve concentration and decrease fatigue.
   • Production of red blood cells: Testosterone stimulates the production of red blood cells, which is necessary for the transfer of oxygen throughout the body.

3. Symptoms of low level of testosterone (hypogonadism):

   • Libido decrease.
   • Erectile dysfunction.
   • Fatigue and weakness.
   • Loss of muscle mass.
   • Increase fat mass.
   • Decrease in bone density.
   • Depression and irritability.
   • Reducing concentration and memory.
   • Reducing hair growth on the body.
   • Gynecomastia (breast augmentation).
   • Insomnia.
   • Reducing motivation.

4. Causes of low level of testosterone:

   • Age: The level of testosterone naturally decreases with age, starting about 30 years.
   • Diseases: Some diseases, such as type 2 diabetes, obesity, chronic diseases of the kidneys and liver, can reduce testosterone levels.
   • Medicines: Some drugs, such as opioids, corticosteroids and antidepressants, can reduce testosterone levels.
   • Egg injuries: Yaichka injuries can damage cells producing testosterone.
   • Genetic factors: Some genetic diseases can affect testosterone levels.
   • Playfall tumors: The pituitary tumors can affect the production of hormones that regulate the level of testosterone.
   • Klainfelter syndrome: A genetic disease in which men have an additional X-chromosome (XXY), which leads to a decrease in testosterone levels.
   • Obesity: Obesity is associated with a lower level of testosterone, since adipose tissue can turn testosterone into estrogen.
   • Chronic stress: Chronic stress can increase the level of cortisol, which can suppress the production of testosterone.
   • Lack of sleep: A lack of sleep can reduce testosterone levels.

5. Diagnostics of low level of testosterone:

   • Blood test: A blood test is the main method of diagnosing low level of testosterone. It is necessary to measure general testosterone and free testosterone.
   • Doctor examination: The doctor will conduct an examination and ask questions about the symptoms and medical history.
   • Other tests: The doctor may prescribe other tests, such as a blood test for luteinizing hormone (LH) and follicle -stimulating hormone (FSH) to determine the cause of a low level of testosterone.

Section 2: Bades to increase testosterone: work principles and effectiveness

1. Dietary supplement action mechanisms to increase testosterone:

   • Stimulation of testosterone production: Some dietary supplements contain ingredients that stimulate the pituitary gland to the production of LH and FSH, which, in turn, stimulate the testicles to the production of testosterone.
   • Blocking aromatase: Aromatase is an enzyme that turns testosterone into estrogen. Some dietary supplements contain ingredients that block the aroma, thereby increasing testosterone levels.
   • Reducing the level of globulin connecting sex hormones (GSPG): GSPG binds testosterone, making it inaccessible to the cells of the body. Some dietary supplements contain ingredients that reduce the level of GSPG, thereby increasing the level of free testosterone.
   • Improving blood circulation: Some dietary supplements contain ingredients that improve blood circulation, which can help improve testicular function and increase testosterone production.
   • Providing the necessary nutrients: Some dietary supplements contain vitamins and minerals necessary for the production of testosterone, such as zinc, magnesium and vitamin D.

2. Assessment of dietary supplements: It is important to understand that the effectiveness of dietary supplement to increase testosterone can vary depending on the individual characteristics of the body, dosage, the quality of ingredients and other factors. Not all dietary supplements are equally effective, and the results can be unpredictable.

3. Criteria for choosing dietary supplements:

   • The quality of the ingredients: It is important to choose dietary supplements containing high -quality ingredients from reliable manufacturers.
   • Dosage: It is necessary to follow the recommended dosage indicated on the packaging.
   • Scientific validity: It is advisable to choose dietary supplements whose effectiveness is confirmed by scientific research.
   • Safety: It is necessary to take into account possible side effects and contraindications.
   • Consumer reviews: Consumer reviews can give an idea of ​​the effectiveness and safety of Bad.
   • Reputation manufacturer: It is important to choose dietary supplements from manufacturers with a good reputation.

4. Important warnings:

   • Consultation with a doctor: Before taking any dietary supplements, you need to consult a doctor, especially if you have any diseases or take medications.
   • Do not replace treatment with dietary supplements: Bades should not be used to replace traditional treatment with medical drugs.
   • Beware of fakes: Put dietary supplements only in reliable pharmacies or from trusted online seller to avoid fakes.
   • Do not exceed the recommended dosage: Exceeding the recommended dosage can lead to side effects.
   • Follow the reaction of the body: In the event of any side effects, stop taking the dietary supplement and consult a doctor.

Section 3: Rating of the best dietary supplements for testosterone (with a detailed description of ingredients, dosages, potential advantages and risks)

Important! The rating is based on the analysis of scientific research, consumer reviews and the reputation of manufacturers. The effectiveness and safety of dietary supplements can vary depending on the individual characteristics of the body. Before taking any dietary supplements, you need to consult a doctor.

1. D-asparaginic acid (DAA):

   • The mechanism of action: DAA is an amino acid that is involved in the synthesis of LH and FSH that stimulate testosterone production.
   • Dosage: It is usually recommended to take 2-3 grams of DAA per day.
   • Potential advantages: Increase in testosterone levels, increased libido, improvement of fertility.
   • Risks and side effects: Possible headaches, irritability, increase in acne.
   • Scientific research: Some studies show that DAA can increase testosterone levels in men with low testosterone levels. However, other studies do not confirm this effect.
   • Example product: Now Foods D-Aspartic Acid.

2. Tribulus Terrestris Tribulus:

   • The mechanism of action: Toltris tribulus is a plant that is traditionally used to increase libido and improve sexual function. It is believed that it stimulates the development of LH and FSH.
   • Dosage: It is usually recommended to take 250-750 mg of tribulus extract T Tureris per day.
   • Potential advantages: Improving libido, improving sexual function, increasing muscle mass and strength.
   • Risks and side effects: Disorders of the gastrointestinal tract, insomnia, irritability are possible.
   • Scientific research: The results of studies of the tribulus terrestris are contradictory. Some studies show that it can increase libido and improve sexual function, but does not affect the level of testosterone. Other studies have not found any significant effects.
   • Example product: Best Nutrition Tribulus terrestris.

3. Pajuk (Fenugreek):

   • The mechanism of action: Court is a plant that is traditionally used to improve digestion and increase blood sugar. It is believed that it contains compounds that can block the aroma and reduce the level of GSPG.
   • Dosage: It is usually recommended to take 500-600 mg of fencing extract per day.
   • Potential advantages: Increase in testosterone levels, an increase in libido, improvement of sexual function, increased muscle mass and strength.
   • Risks and side effects: Disorders of the gastrointestinal tract, allergic reactions, and a change in body odor are possible.
   • Scientific research: Some studies show that the fencing can increase testosterone levels and improve sexual function in men.
   • Example product: Testofuel (contains a fenced part).

4. Zinc (Zinc):

   • The mechanism of action: Zinc is an important mineral necessary for many body functions, including testosterone production. Zinc deficiency can lead to a decrease in testosterone levels.
   • Dosage: It is usually recommended to take 15-30 mg of zinc per day.
   • Potential advantages: Increase in testosterone levels (especially with deficiency), improvement of immune function, acceleration of wound healing.
   • Risks and side effects: Disorders of the gastrointestinal tract, nausea, vomiting, reduction of copper absorption are possible.
   • Scientific research: Studies show that zinc supplements can increase testosterone levels in men with zinc deficiency.
   • Example product: Nature Made Zinc.

5. Magnus (Magnesium):

   • The mechanism of action: Magnesium is an important mineral necessary for many body functions, including testosterone production. It also participates in the regulation of the level of stress, which can affect the level of testosterone.
   • Dosage: It is usually recommended to take 200-400 mg of magnesium per day.
   • Potential advantages: Increasing testosterone levels (especially with deficiency), improving sleep, decreasing stress levels, increasing muscle force.
   • Risks and side effects: Disorders of the gastrointestinal tract, diarrhea are possible.
   • Scientific research: Studies show that magnesium additives can increase testosterone levels in men, especially with magnesium deficiency and with physical exertion.
   • Example product: Nature’s Bounty Magnesium.

6. Vitamin D (Vitamin D):

   • The mechanism of action: Vitamin D is a fat -soluble vitamin that plays an important role in bone health, immune function and testosterone. Vitamin D deficiency can lead to a decrease in testosterone levels.
   • Dosage: It is usually recommended to take 2000-5000 IU vitamin D per day.
   • Potential advantages: Increasing the level of testosterone (especially with deficiency), improvement of immune function, and strengthening bones.
   • Risks and side effects: Nausea, vomiting, constipation, weakness are possible.
   • Scientific research: Studies show that vitamin D additives can increase testosterone levels in men with vitamin D. deficiency.
   • Example product: Nature Vitamin D3.

7. Ashwaganda (Ashwagandha):

   • The mechanism of action: Ashvaganda is an Ayurvedic plant that has adaptogenic properties, that is, helps the body cope with stress. It is believed that it can reduce the level of cortisol, stress hormone, and increase testosterone levels.
   • Dosage: It is usually recommended to take 300-500 mg of ashvaganda extract per day.
   • Potential advantages: Improving testosterone levels, decreased stress levels, improving sleep, increasing muscle mass and strength.
   • Risks and side effects: Disorders of the gastrointestinal tract, drowsiness are possible.
   • Scientific research: Some studies show that Ashvagand can increase testosterone levels, reduce cortisol levels and improve muscle strength and endurance.
   • Example product: Himalaya Ashwagandha.

8. DHEA (dehidroepandrosterone):

   • The mechanism of action: Dhea is a hormone that is produced by the adrenal glands and is the predecessor of testosterone and estrogen.
   • Dosage: It is usually recommended to take 25-50 mg DHEA per day.
   • Potential advantages: Increasing testosterone levels, improving mood, increasing muscle mass and strength.
   • Risks and side effects: Acne, hair loss, breast augmentation in men, a change in the menstrual cycle in women are possible. Dhea can interact with some medicines.
   • Scientific research: DHEA research results are contradictory. Some studies show that it can increase testosterone levels in elderly men, but not in young people.
   • Important note: Dhea is prohibited in many sports organizations. Before taking dhea, you need to consult a doctor.

9. Urtica dioica root extract:

   • The mechanism of action: Nettle root extract contains compounds that can be associated with GSPG (globulin connecting sex hormones), releasing more free testosterone into the blood.
   • Dosage: It is usually recommended to take 300-600 mg of nettle root extract per day.
   • Potential advantages: Increasing the level of free testosterone, improving the health of the prostate.
   • Risks and side effects: Rarely causes side effects, but light disorders of the stomach may occur.
   • Scientific research: Preliminary studies show that nettle root extract can help increase the level of free testosterone.
   • Example product: Often found in combination formulas for prostate health.

10. Pine (boron):

    • The mechanism of action: Bor is a trace element that can affect the metabolism of sex hormones. It can reduce the level of GSPG and increase the level of free testosterone.
    • Dosage: It is usually recommended to take 3-6 mg of boron per day.
    • Potential advantages: Improving testosterone levels, improving bone health.
    • Risks and side effects: Disorders of the gastrointestinal tract at high doses are possible.
    • Scientific research: Some studies show that boron additives can increase testosterone levels and reduce estrogen levels.
    • Example product: Now Foods Boron.

Section 4: Diet and lifestyle to maintain a healthy level of testosterone

1. Balanced nutrition:

   • Healthy fats: Include healthy fats in your diet, such as olive oil, avocados, nuts and seeds. Fats are necessary for the production of testosterone.
   • Protein: Use a sufficient amount of protein, as it is necessary for the construction and restoration of muscle tissue. Good sources of protein include meat, fish, eggs, legumes and dairy products.
   • Carbohydrates: Use complex carbohydrates, such as whole grain products, fruits and vegetables. Limit the consumption of simple carbohydrates, such as sugar and white flour.
   • Vitamins and minerals: Provide sufficient consumption of vitamins and minerals, especially zinc, magnesium and vitamin D.
   • Limit alcohol consumption: Excessive alcohol consumption can reduce testosterone levels.
   • Avoid processed products: Producted products often contain a lot of sugar, salt and harmful fats, which can negatively affect testosterone levels.

2. Regular physical exercises:

   • Power training: Power training stimulates testosterone production. Try to engage in strength training at least 2-3 times a week.
   • Cardio training: Moderate cardio training can improve blood circulation and general health, which can also help maintain a healthy level of testosterone. Avoid excessive cardio training, as they can increase the level of cortisol and reduce testosterone levels.

3. Healthy sleep:

   • Sufficient amount of sleep: Try to sleep at least 7-8 hours a day. A lack of sleep can reduce testosterone levels.
   • Regular sleep mode: Go to bed and wake up at the same time every day, even on the weekend.
   • Create comfortable sleeping conditions: Provide a dark, quiet and cool sleep room.

4. Stress management:

   • Avoid chronic stress: Chronic stress can increase the level of cortisol, which can suppress the production of testosterone.
   • Use relaxation methods: Practice relaxation methods such as meditation, yoga or deep breathing.

5. Maintaining a healthy weight:

   • Avoid obesity: Obesity is associated with a lower level of testosterone, since adipose tissue can turn testosterone into estrogen.
   • Maintain healthy weight: Follow your weight and try to maintain it within normal limits.

6. Limit the effects of estrogenic substances:

   • Avoid BPA and flulates: These chemicals are found in some plastic products and can simulate estrogens, which can reduce testosterone levels.
   • Limit soy consumption: Soya contains phytoestrogens that can have an estrogenic effect on the body.

Section 5: Conclusion (without the word “conclusion”)

Maintaining a healthy level of testosterone is an important aspect of male health. The low level of testosterone can lead to various problems, such as a decrease in libido, fatigue, loss of muscle mass and an increase in fat mass.

Bades can be useful for increasing testosterone levels, especially with a deficiency of certain nutrients or in the presence of other factors affecting testosterone levels. However, it is important to remember that dietary supplements are not panacea, and their effectiveness can vary depending on the individual characteristics of the body.

The most effective approach to maintaining a healthy level of testosterone is a combination of a balanced diet, regular physical exercises, healthy sleep, stress control and maintain a healthy weight.

Before taking any dietary supplements, it is necessary to consult a doctor in order to exclude possible contraindications and side effects. It is important to choose dietary supplements from reliable manufacturers and observe the recommended dosage. Also, do not consider dietary supplements as a replacement for a healthy lifestyle. A healthy lifestyle is the foundation for maintaining the optimal level of testosterone and overall health.