Testosterone dietary supplements: for men over 40 years old

Testosterone dietary supplements: for men over 40 – a detailed leadership

Section 1: understanding of testosterone and its decrease with age

1.1. What is testosterone?

Testosterone is the main male sex hormone, androgen, playing a key role in the development and maintenance of male characteristics. It belongs to steroid hormones and is produced mainly in testicles (leydig cells) in men, as well as in small quantities in adrenal glands in both men and women. In women, testosterone is also important, although its concentration is much lower, and it affects libido, muscle mass and bone density.

1.1.1. Key functions of testosterone:

• Development of the genitals: Testosterone is necessary for the formation of penis and testicles during intrauterine development. It also plays an important role in the development of secondary sexual characteristics during puberty, such as hair growth on the face and body, coarsening of the voice and an increase in muscle mass.
• Muscle mass and strength: Testosterone promotes protein synthesis, which leads to an increase in muscle mass and strength. It also helps to reduce the fat weight of the body.
• Bone density: Testosterone contributes to the mineralization of bones, making them more dense and strong. The low level of testosterone can lead to osteoporosis.
• Libido and sexual function: Testosterone plays an important role in sexual attraction and erectile function. A decrease in testosterone levels is often accompanied by a decrease in libido and erectile dysfunction.
• Sperm production: Testosterone is necessary for normal sperm production. The low level of testosterone can lead to infertility.
• Mood and cognitive functions: Testosterone affects mood, energy and cognitive functions, such as memory and concentration. The low level of testosterone can lead to fatigue, depression and concentration problems.
• Production of red blood cells: Testosterone stimulates the production of red blood cells, which is important for the transfer of oxygen throughout the body.

1.2. Age -related testosterone reduction (age androgenic deficit – WAD):

After 30 years, the level of testosterone in men begins to gradually decline, by about 1-2% per year. This is a natural process called age -related androgenic deficiency (WAD), or a hypogonadism of a late age. Not all men have a decrease in testosterone levels causes symptoms, but for many this leads to significant changes in physical and mental health.

1.2.1. Factors affecting a decrease in testosterone:

• Age: The main factor of testosterone reduction.
• Obesity: Excess weight, especially abdominal obesity (fat around the abdomen), is associated with a lower level of testosterone. The adipose tissue contains an enzyme aromatase that converts testosterone into estrogen.
• Chronic diseases: Type 2 diabetes, cardiovascular diseases, chronic diseases of the kidneys and liver can lead to a decrease in testosterone levels.
• Medicines: Some drugs, such as opioid analgesics, glucocorticoids and some antidepressants, can reduce testosterone levels.
• Stress: Chronic stress can increase the level of cortisol, stress hormone, which can suppress testosterone production.
• Lack of sleep: The lack of sleep can negatively affect the production of testosterone.
• Inal meals: The deficiency of zinc, vitamin D and other nutrients can lead to a decrease in testosterone levels.
• Sedentary lifestyle: Lack of physical activity can lead to a decrease in testosterone levels.
• Alcohol abuse and drugs: The abuse of alcohol and drugs can negatively affect the production of testosterone.

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

Symptoms of low level of testosterone can vary from person to person and can be invisible in the early stages. It is important to note that some of these symptoms can be associated with other diseases, so consultation with a doctor is necessary to make an accurate diagnosis.

1.3.1. The most common symptoms:

• Libido reduction (sexual attraction): This is one of the most common symptoms.
• Erectile dysfunction (impotence): Difficulties with achieving or maintaining an erection.
• Fatigue and low energy level: A feeling of fatigue and weakness, even after a sufficient rest.
• Reducing muscle mass and strength: Loss of muscle mass and a decrease in physical strength.
• Increase in body fat: Especially in the abdomen.
• Depression and irritability: Doins of mood, a feeling of sadness and irritability.
• Problems with concentration and memory: Difficulties with concentration of attention and memorization of information.
• Hair loss on the body and face: Hair loss, especially in the pubic area and armpits.
• Reducing the size of the testicles: A rare but possible symptom.
• Tucks of heat: A sudden sensation of heat, similar to fluits in women during menopause.
• Osteoporosis (decrease in bone density): Increased risk of bone fractures.
• Reduced sperm volume: Less sperm during ejaculation.
• Gynecomastia (breast augmentation): The development of breast tissue in men.

1.4. Diagnostics of low level of testosterone:

Diagnosis of low level of testosterone is carried out by a doctor on the basis of an anamnesis, physical examination and blood tests.

1.4.1. Blood tests:

• General testosterone: Measures the total amount of testosterone in the blood.
• Free testosterone: It measures the amount of testosterone not related to blood proteins, and, therefore, biologically active.
• Luteinizing hormone (LH): The hormone produced by the pituitary gland that stimulates the testicles to the production of testosterone.
• Follicle -stimulating hormone (FSG): The hormone produced by the pituitary gland that plays a role in the production of sperm.
• Prolactin: The hormone produced by the pituitary gland that can affect the production of testosterone.
• Estradiol: The main estrogen that can increase in men with a low level of testosterone.
• Globulin connecting sex hormones (GSPG): The protein that connects testosterone in the blood, making it inactive.
• General blood test and blood biochemistry: To assess the general state of health and identify other possible causes of symptoms.

Blood tests are usually carried out in the morning when the level of testosterone is the highest. To confirm the diagnosis, re -testing may be required.

Section 2: Dads to increase testosterone: review and scientific data

2.1. Introduction to dietary supplements for testosterone:

Biologically active additives (dietary supplements) to increase testosterone are products containing vitamins, minerals, herbs and other substances that are allegedly increased by testosterone levels, improve sexual function, increase muscle and strength, and also improve the general state of health. It is important to understand that the effectiveness and safety of many dietary supplement to increase testosterone has not been carefully studied in clinical studies, and some of them can be ineffective or even dangerous. Before taking any dietary supplement to increase testosterone, you need to consult a doctor.

2.2. The most popular dietary supplements for testosterone:

2.2.1. Vitamin D:

Vitamin D plays an important role in various body functions, including bone health, immune system and testosterone production. Several studies have shown that vitamin D deficiency can be associated with a low level of testosterone. Vitamin D additives can help increase testosterone levels in men with a deficiency of this vitamin.

• The mechanism of action: Vitamin D is involved in the regulation of testosterone production in the cage of the leidig testicle. It can also affect the level of GSPG, which can increase the amount of free testosterone.
• Scientific data: The study published in the journal Hormone and Metabolic Research showed that taking 3332 IU Vitamin D per day increased the level of testosterone in men with vitamin D.
• Recommended dosage: 2000-5000 IU per day, depending on the level of vitamin D in the blood.
• Side effects: With high doses of vitamin D, hypercalcemia (an increased level of calcium in the blood), nausea, vomiting and weakness can occur.

2.2.2. Zinc:

Zinc is an important mineral that is involved in many enzymatic reactions in the body, including testosterone production. Zinc deficiency can lead to a decrease in testosterone levels.

• The mechanism of action: Zinc is involved in the regulation of the production of LH, hormone, which stimulates the testicles to the production of testosterone. It can also inhibit an aromatase enzyme that transforms testosterone into estrogen.
• Scientific data: The study published in the magazine “Nutrition” showed that the intake of zinc increases the level of testosterone in men with zinc deficiency.
• Recommended dosage: 15-30 mg per day.
• Side effects: At high doses of zinc, nausea, vomiting, diarrhea and a decrease in immunity can occur. Long -term intake of high doses of zinc can lead to a shortage of copper.

2.2.3. D-paraginic acid (D-AA):

D-asparaginic acid is an amino acid that plays a role in the regulation of hormone production, including testosterone.

• The mechanism of action: D-AA stimulates the production of LH and gonadotropin-releasing hormone (GNRG), which stimulate the testicles to the production of testosterone.
• Scientific data: Some studies have shown that D-AA intake can increase the level of testosterone in men with a low level of testosterone. However, other studies have not revealed a significant effect.
• Recommended dosage: 2-3 grams per day.
• Side effects: In rare cases, headaches and irritability may occur.

2.2.4. Tribulus Terrestris Tribulus:

Tribulus Terrytris is a plant that is traditionally used in Ayurvedic and Chinese medicine to increase libido and improve sexual function.

• The mechanism of action: It is believed that the tribulus terrestris increases the level of LH, which can stimulate the production of testosterone. However, the mechanism of action has not been fully studied.
• Scientific data: The results of studies of the Tertrix tribulus to increase testosterone are contradictory. Some studies have shown that it can increase libido and improve sexual function, but does not have a significant effect on testosterone levels.
• Recommended dosage: 250-750 mg per day.
• Side effects: In rare cases, stomach disorders and allergic reactions may occur.

2.2.5. Pajuk (Fenugreek):

A fencth is a plant whose seeds are used as a spice and a drug.

• The mechanism of action: It is believed that the fences contains compounds that can inhibit enzymes that convert testosterone into estrogen.
• Scientific data: Some studies have shown that taking the penalty extract can increase the level of testosterone and libido in men.
• Recommended dosage: 500-600 mg per day.
• Side effects: In rare cases, stomach disorders and allergic reactions may occur. The fencing can affect blood sugar, so people with diabetes should be careful.

2.2.6. Ashwaganda (Ashwagandha):

Ashvaganda is an adaptogenic plant that is used in Ayurvedic medicine to reduce stress, increase energy and improve the general state of health.

• The mechanism of action: Ashvaganda reduces the level of cortisol, stress hormone, which can suppress the production of testosterone. It can also improve the function of the testicles.
• Scientific data: Studies have shown that the intake of ashvaganda can increase testosterone levels, improve sperm quality and increase muscle and strength.
• Recommended dosage: 300-500 mg twice a day.
• Side effects: In rare cases, stomach disorders, drowsiness and allergic reactions may occur.

2.2.7. Urtica dioica):

Nettle root contains compounds that can affect the level of testosterone.

• The mechanism of action: Nettle root contains lignans who can contact the GSPG, increasing the amount of free testosterone in the blood.
• Scientific data: Studies have shown that nettle root can improve the symptoms of benign prostate hyperplasia (DHCH), but its effect on testosterone levels requires further study.
• Recommended dosage: 300-600 mg per day.
• Side effects: In rare cases, stomach disorders and allergic reactions may occur.

2.2.8. Maka Peruvian (Maca):

Peruvian poppy is a plant that grows in the Andes and is traditionally used to increase energy, libido and fertility.

• The mechanism of action: The mechanism of action of Pyruanskaya poppies has not been fully studied, but it is believed that it affects the hormonal balance.
• Scientific data: Studies have shown that Peruvian poppy can improve libido and sexual function, but does not have a significant effect on testosterone levels.
• Recommended dosage: 1500-3000 mg per day.
• Side effects: In rare cases, stomach disorders and allergic reactions may occur.

2.2.9. Creatine:

Creatine is an amino acid that plays an important role in energy metabolism in the muscles.

• The mechanism of action: Creatine increases the level of energy in the muscles, which allows you to train more intense and increase muscle mass. Some studies have shown that creatine can increase testosterone levels, especially in combination with strength training.
• Scientific data: Studies have shown that creatine can increase muscle mass and strength, as well as increase the level of testosterone, especially in combination with strength training.
• Recommended dosage: 3-5 grams per day.
• Side effects: In rare cases, stomach disorders and water delay may occur.

2.2.10. Pine extract (Pine Bark Extract):

Pine extract contains antioxidants that can improve blood flow and reduce inflammation.

• The mechanism of action: Pine extract can improve blood flow in the penis, which can improve erectile function. Some studies have shown that it can increase testosterone levels.
• Scientific data: Studies have shown that pine extract can improve the erectile function and reduce the symptoms of DHCH.
• Recommended dosage: 100-200 mg per day.
• Side effects: In rare cases, stomach disorders and allergic reactions may occur.

2.3. Bades requiring caution:

Some dietary supplements to increase testosterone contain ingredients that can be dangerous or cause side effects. It is important to be careful and consult a doctor before taking such dietary supplements.

• Progormones: Progormones are substances that are converted into testosterone in the body. They can cause serious side effects, such as liver damage, cardiovascular diseases and gynecomastia. Progormones are prohibited in many countries.
• SARMS (selective androgen receptor modulators): SARMS is synthetic substances that bind to androgenic receptors in the body. They can cause side effects similar to side effects of anabolic steroids, such as liver damage, cardiovascular diseases and gynecomastia. SARMS is prohibited in many sports.
• Bades with unproven efficiency: Many dietary supplements to increase testosterone do not have sufficient scientific evidence of their effectiveness. It is important to study the scientific data and reviews of other users before taking such dietary supplements.

2.4. Important comments about dietary supplements:

• Consultation with a doctor: Before taking any dietary supplement to increase testosterone, it is necessary to consult a doctor in order to exclude contraindications and possible side effects.
• Product quality: It is important to choose dietary supplements from reliable manufacturers who test products for cleanliness and safety.
• Realistic expectations: Bades can help increase the level of testosterone, but they are not a magical tool. It is important to combine a reception of dietary supplements with a healthy lifestyle, including proper nutrition, regular physical exercises and sufficient sleep.
• Monitoring: During the administration of dietary supplements, to increase testosterone, it is recommended to regularly take blood tests to control the level of testosterone and other hormones.
• Side effects: When any side effects appear, you should stop taking the dietary supplement and consult a doctor.

Section 3: Other methods of increasing testosterone levels

3.1. Healthy lifestyle:

A healthy lifestyle plays an important role in maintaining the normal level of testosterone.

3.1.1. Proper nutrition:

• Sufficient amount of protein: Protein is necessary for the synthesis of testosterone. It is recommended to consume 1.2-1.7 grams of protein per kilogram of body weight per day.
• Healthy fats: Healthy fats, such as olive oil, avocados and nuts, are necessary for the production of hormones, including testosterone.
• Complex carbohydrates: Complex carbohydrates, such as whole grain products, fruits and vegetables, provide energy and maintain the normal level of blood sugar.
• Vitamins and minerals: It is important to get a sufficient amount of vitamins and minerals, especially vitamin D, zinc and magnesium.
• Limiting sugar consumption and processed products: Sugar and processed products can lead to a decrease in testosterone levels.

3.1.2. Regular physical exercises:

• Power training: Strength training, such as weight lifting, stimulate testosterone production.
• High -intensity interval training (VITS): VIIT can increase testosterone levels and improve the overall state of health.
• Cardiocation: Cardio training, such as running, swimming and cycling, is useful for the health of the heart and blood vessels, but they do not have such a significant effect on testosterone levels as strength training.

3.1.3. Sufficient sleep:

The lack of sleep can lead to a decrease in testosterone levels. It is recommended to sleep 7-8 hours a day.

3.1.4. Reducing stress:

Chronic stress can increase the level of cortisol, stress hormone, which can suppress testosterone production. It is important to learn how to manage stress using methods such as meditation, yoga and nature walks.

3.1.5. Restriction of alcohol and drug consumption:

The abuse of alcohol and drugs can negatively affect the production of testosterone.

3.2. Drug treatment (testosterone therapy):

In some cases, the doctor may prescribe testosterone therapy to increase testosterone levels. Testosterone therapy can be prescribed in the form of injections, gel, plasters or tablets. Testosterone therapy can cause side effects, such as acne, gynecomastia, an increase in prostate and increasing the risk of cardiovascular diseases. Testosterone therapy is prescribed only for strict medical reasons and under the supervision of a doctor.

3.3. Other medical procedures:

In some cases, the low level of testosterone can be associated with diseases requiring medical intervention. For example, the pituitary tumors or testicles can affect the production of testosterone. Treatment of these diseases can help increase testosterone levels.

Section 4: Choice of dietary supplement to increase testosterone: Practical tips

4.1. Assessment of individual needs:

Before choosing dietary supplement to increase testosterone, it is important to evaluate your individual needs and goals.

• Is there a deficiency of vitamins and minerals? Pass blood tests to determine the level of vitamin D, zinc and other important nutrients. If there is a deficit, the additives of these substances can help increase the level of testosterone.
• Are there any low -level symptoms of testosterone? If you experience symptoms such as a decrease in libido, erectile dysfunction, fatigue and a decrease in muscle mass, it may be useful for you to try dietary supplements that, as the studies have shown, can increase testosterone levels and improve these symptoms.
• What goals do you pursue? If you want to increase muscle mass and strength, dietary supplements, such as creatine and Ashvaganda, may be useful to you. If you want to improve sexual function, you may be useful for dietary supplements, such as Tertris and Cenient and Congate Tribulus.

4.2. Study of scientific data:

Before taking any dietary supplement, it is important to study scientific data on its effectiveness and safety.

• Look for research conducted in public: The results of animal research may not be applicable to people.
• Pay attention to the size of the sample: The larger the sample size in the study, the more reliable the results are.
• Consider the quality of the study: Met-analyzes and systematic reviews combine the results of several studies and provide more reliable information.
• Be careful with advertising: Do not trust blindly advertising statements. Check information from independent sources.

4.3. The choice of a reliable manufacturer:

It is important to choose dietary supplements from reliable manufacturers who test products for cleanliness and safety.

• Look for quality certificates: Some organizations are testing dietary supplements and issue quality certificates.
• Read reviews of other users: Reviews of other users can give an idea of ​​the quality of the product and the effectiveness of the dietary supplement.
• Pay attention to the composition: Make sure that there are no harmful ingredients or additives in the dietary supplement.

4.4. Consultation with a doctor:

Before taking any dietary supplement to increase testosterone, you need to consult a doctor. The doctor can evaluate your health status, identify contraindications and recommend the most suitable dietary supplement, taking into account your individual needs.

4.5. Start with low doses:

At the beginning of the reception of a new Bad, it is recommended to start with low doses and gradually increase the dose to the recommended. This will assess the tolerance of the dietary supplement and identify possible side effects.

4.6. Monitoring of the results:

During the intake of Bad, it is recommended to regularly take blood tests to control the level of testosterone and other hormones. This will allow to evaluate the effectiveness of dietary supplements and in time to identify possible side effects.

4.7. Be patient:

Bades do not act instantly. It may take several weeks or months to achieve noticeable results. It is important to be patient and continue to receive dietary supplements for the recommended time.

4.8. Do not forget about a healthy lifestyle:

Bades can help increase testosterone levels, but they are not a replacement for a healthy lifestyle. It is important to combine the use of dietary supplements with proper nutrition, regular physical exercises, sufficient sleep and a decrease in stress.

Section 5: Safety and side effects of dietary supplements for testosterone

5.1. General principles of security:

• Consultation with a doctor: This is the most important principle of security. The doctor can evaluate your state of health, identify contraindications and possible interactions with other drugs.
• The choice of a reliable manufacturer: It is important to choose dietary supplements from reliable manufacturers who test products for cleanliness and safety.
• Dosage compliance: Do not exceed the recommended dosage of dietary supplements.
• Side effects monitoring: Carefully follow your condition and pay attention to any side effects.
• Continuation of reception with side effects: When any side effects appear, you should stop taking the dietary supplement and consult a doctor.
• Informing a doctor about all accepted dietary supplements: Tell your doctor about all the dietary supplements that you take to avoid possible interactions with medicines.

5.2. Possible side effects:

Side effects of dietary supplement to increase testosterone can vary depending on the ingredients, dosage and individual sensitivity.

• Stomach disorders: Nausea, vomiting, diarrhea, bloating.
• Headaches:
• Irritability:
• Acne:
• Gynecomastia (breast augmentation):
• Hair loss:
• Sleep problems:
• Improving blood pressure:
• Liver damage: (Rarely, but possible when taking high doses or dietary supplements with dubious ingredients)
• Interaction with drugs: Bades can interact with other drugs, enhancing or weakening their effect.

5.3. Contraindications:

Some dietary supplements to increase testosterone can be contraindicated in certain diseases or conditions.

• Prostate diseases (prostate cancer, DHCH):
• Cardiovascular diseases:
• Liver diseases:
• Kidney diseases:
• Allergy for the Ingredients of the Ingredients:
• Taking certain drugs (anticoagulants, antidepressants, etc.):

5.4. Special groups:

Some groups of people should be special when taking dietary supplements to increase testosterone.

• Men over 65:
• Men with chronic diseases:
• Men taking medications:

Section 6: Badam alternatives: Natural ways to maintain testosterone levels

6.1. Food optimization:

Proper nutrition is the basis for maintaining a healthy level of testosterone.

• Sufficiently calories: The lack of calories can lead to a decrease in testosterone levels.
• Sufficient amount of protein: Protein is necessary for the synthesis of hormones, including testosterone.
• Healthy fats: Healthy fats, such as olive oil, avocados and nuts, are necessary for the production of testosterone.
• Limiting sugar consumption and processed products: Sugar and processed products can lead to a decrease in testosterone levels and an increase in body fat.
• The use of products rich in zinc, vitamin D and magnesium: These nutrients are important for the production of testosterone.

6.2. Regular physical exercises:

Physical exercises, especially strength training, stimulate the production of testosterone.

• Power training: Lift weights, squats, bench press.
• High -intensity interval training (VITS):
• Combine power and cardiotherapy:

6.3. Improving the quality of sleep:

The lack of sleep can lead to a decrease in testosterone levels.

• Try to sleep 7-8 hours a day:
• Observe sleep mode: Go to bed and wake up at the same time every day.
• Create comfortable sleeping conditions: Dark, quiet and cool room.
• Avoid the use of caffeine and alcohol before bedtime:

6.4. Stress management:

Chronic stress can suppress testosterone production.

• Find the ways to relax and relieve stress: Meditation, yoga, walking in nature, hobbies.
• Limit the effects of stress factors:
• Turn to the psychologist or psychotherapist for help, if necessary:

6.5. Restriction of alcohol and drug consumption:

The abuse of alcohol and drugs can negatively affect the production of testosterone.

6.6. Maintaining a healthy weight:

Obesity can lead to a decrease in testosterone levels.

• Strive to maintain a healthy weight:
• Food correctly and regularly play sports:

Section 7: Research Prospects and the future of dietary supplements for testosterone

7.1. Current areas of research:

• Studying the mechanisms of the action of dietary supplements: It is necessary to better understand how various dietary supplements affect the production of testosterone and other hormonal processes.
• Conducting clinical research with larger samples and strict control: This will allow you to obtain more reliable data on the efficiency and safety of dietary supplements.
• Development of new dietary supplements with more effective and safe ingredients:
• Individualization of the approach to the use of dietary supplements: Taking into account the individual needs and characteristics of the body of each person.
• Studying the long -term effects of the use of dietary supplements:

7.2. The future of dietary supplements for testosterone:

• More strict regulation and quality control: This will ensure that consumer safety and avoid the emergence of ineffective or dangerous products on the market.
• Personalized dietary supplements: Development of dietary supplements taking into account genetic features and other individual factors.
• Using new technologies for dietary supplements: Nanotechnologies, biotechnologies and other advanced technologies can be used to create more effective and safe dietary supplements.
• Integration of dietary supplements with other treatment methods: Bad can