Testosterone recovery: the best dietary supplement after 40 years

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Testosterone recovery: the best dietary supplement after 40 years (Seo-optimized article)

I. Testosterone: the basis of men’s health after 40

IA The role of testosterone in the male body:

Testosterone, the main male sex hormone, plays a critical role in maintaining many physiological functions, especially after 40 years, when its natural level begins to decline. Its influence applies to:

  1. Muscle mass and strength: Testosterone is a powerful anabolic hormone that stimulates protein synthesis and promotes the growth and maintenance of muscle mass. A decrease in testosterone leads to sarcopenia (age loss of muscle mass), weakness and a decrease in physical performance. It also affects the quantity and size of muscle fibers, especially quickly reduced fibers necessary for explosive force.

  2. Bone density: Testosterone contributes to the mineralization of bones and maintaining their density. The low level of testosterone increases the risk of osteoporosis and fractures, making the bones more fragile and vulnerable. Testosterone stimulates the activity of osteoblasts (cells that form the bone) and suppresses the activity of osteoclasts (cells that destroy the bone).

  3. Libido and erectile function: Testosterone is a key hormone for maintaining sexual desire (libido) and normal erectile function. It affects the activity of neurotransmitters in the brain associated with sexual excitement, and helps to relax the smooth muscles in the cavernous bodies of the penis, which is necessary to achieve an erection.

  4. Mood and cognitive functions: Testosterone affects the mood, concentration of attention and cognitive functions. The low level of testosterone can lead to depression, fatigue, irritability, a decrease in memory and deterioration of cognitive abilities. It has a neuroprotective effect and promotes the growth of nerve cells.

  5. Energy level and metabolism: Testosterone plays a role in the regulation of energy level and metabolism. The low level of testosterone can lead to fatigue, a decrease in energy and an increase in fat mass. Testosterone promotes glucose disposal, increases insulin sensitivity and regulates cholesterol.

  6. Steaming: Testosterone stimulates the production of erythropoetin, hormone, which stimulates the formation of red blood cells (red blood cells) in the bone marrow. The low level of testosterone can lead to anemia.

  7. Hair growth: Testosterone affects the growth of hair on the body and face. At the same time, it can contribute to baldness by male type (androgenic alopecia) in genetically predisposed men.

IB decrease in testosterone with age (Andropauza):

A natural decrease in the level of testosterone with age is a normal physiological process, known as Andropausa or age -related hypogonadism. Usually it begins after 30 years and progresses by about 1-2% per year. However, in some men, the decline occurs faster and leads to more pronounced symptoms.

Factors contributing to a decrease in testosterone with age:

  1. Reducing the function of the testicles: With age, testicles become less effective in the production of testosterone. This is due to a decrease in the number of Leydig cells, which are responsible for the synthesis of testosterone.

  2. Changing hormonal regulation: Hypothalamus and pituitary glands that regulate testosterone production also become less effective with age. This leads to a decrease in the production of luteinizing hormone (LH), which stimulates the testicles to the production of testosterone.

  3. Increasing the level of globulin connecting sex hormones (GSPG): GSPG binds testosterone in the blood, making it less accessible to tissues of the body. With age, the GSPG level increases, which leads to a decrease in the level of free, biologically active testosterone.

  4. Obesity: The adipose tissue contains an enzyme aromatase that turns testosterone into estradiol (estrogen). Obesity helps to increase estrogen levels and reduce testosterone levels.

  5. Chronic diseases: Some chronic diseases, such as type 2 diabetes, cardiovascular diseases, chronic obstructive lung disease (COPD) and renal failure, can negatively affect testosterone levels.

  6. Taking drugs: Some drugs, such as opioid analgesics, glucocorticoids, antidepressants and beta-blockers, can reduce testosterone levels.

  7. Stress: Chronic stress increases the level of cortisol, stress hormone, which can suppress the production of testosterone.

IC Symptoms of low level of testosterone:

Symptoms of low level of testosterone can be diverse and vary from person to person. They can include:

  1. Libido decrease and erectile dysfunction: Reducing sex drive, reduction in the frequency of spontaneous erections, difficulties in achieving and maintaining an erection.

  2. Fatigue and energy reduction: Constant fatigue, even after sufficient sleep, a decrease in energy and motivation.

  3. Loss of muscle mass and strength: Reducing muscle mass, an increase in fat mass, a decrease in strength and endurance.

  4. Increase fat mass: Especially in the abdomen.

  5. Sleep disorders: Insomnia, frequent awakening at night, deterioration in the quality of sleep.

  6. Mood swings: Irritability, depression, anxiety, a decrease in self -esteem.

  7. Reducing cognitive functions: Memory deterioration, concentration, learning ability.

  8. Reducing hair growth on the body and face: Slow down hair growth on the body and face, thinning of the hair on the head.

  9. Breast enlargement (gynecomastia): An increase in breast size due to imbalance between testosterone and estrogens.

  10. Reducing bone density: Increasing the risk of osteoporosis and fractures.

II. Diagnostics of low level of testosterone:

II.A. Blood test for testosterone:

Diagnosis of low level of testosterone begins with a blood test. It is important to measure both general and free testosterone.

  1. General testosterone: It measures the total amount of testosterone in the blood, both related and free. Normal values ​​of the general testosterone can vary depending on the laboratory, but are usually in the range from 300 to 1000 ng/DL.

  2. Free testosterone: It measures the amount of testosterone not related to GSPG and albumin, and therefore accessible to tissues of the body. The normal values ​​of free testosterone are usually in the range from 50 to 210 pg/ml.

  3. GSPG (globulin connecting sex hormones): Measurement of the level of GSPG helps to evaluate how much testosterone is connected and inaccessible to the body.

  4. LH (luteinizing hormone) and FSH (follicle -stimulating hormone): Measurement of LH and FSH levels helps to determine whether the problem with the production of testosterone is primary (associated with testicles) or secondary (associated with the pituitary gland or hypothalamus).

  5. Estradiol: Measurement of the estradiol level (estrogen) helps to evaluate the balance between testosterone and estrogens.

  6. Prolactin: Measurement of prolactin levels helps to exclude hyperprolactinemia, a condition that can reduce testosterone levels.

II.B. Interpretation of test results:

The interpretation of the results of the analyzes should be carried out by a doctor. It is important to consider age, symptoms and other medical factors. The low level of general testosterone, especially in combination with a low level of free testosterone and symptoms of hypogonadism, indicates the need for further examination and, possibly, treatment.

II.C. Additional examinations:

In some cases, additional examinations may be required to identify the cause of low level of testosterone. They can include:

  1. Ultrasound of the testicles: To assess the structure and function of the testicles.

  2. MRI of the pituitary gland: To exclude the pituitary tumors.

  3. Genetic tests: In rare cases, to detect genetic diseases that can affect testosterone levels.

III. Dietary supplement for restoration of testosterone: review and scientific rationale

After 40 years, when the natural level of testosterone begins to decline, many men turn to dietary supplements (biologically active additives) to restore it. It is important to understand that dietary supplements are not medicines and cannot replace hormonal therapy in cases of pronounced hypogonadism. However, they can be useful to maintain a healthy level of testosterone and relieve symptoms of mild deficiency.

III.A. D-asparaginic acid (D-ASPARTIC Acid-DAA):

  1. The mechanism of action: DAA is an amino acid that is involved in the regulation of testosterone production in testicles and pituitary gland. It stimulates the release of LH and gonadotropin-releasing hormone (GNRG), which, in turn, stimulate the testicles to the production of testosterone.

  2. Scientific justification: Some studies have shown that DAA intake can increase testosterone levels in men with its low level. However, the research results are contradictory, and some studies have not discovered a significant effect.

  3. Recommended dosage: It is usually recommended to take 2-3 grams of DAA per day, divided into several receptions.

  4. Side effects: DAA is usually well tolerated, but in rare cases, headaches, irritability and mood changes can be observed.

III.B. Tribulus Terrestris Tribulus:

  1. The mechanism of action: Tribulus Terrytris is a plant that is traditionally used to increase libido and improve sports indicators. It is believed that it stimulates the production of LH and increases the level of testosterone.

  2. Scientific justification: Studies of the Tertrix tribulus show conflicting results. Some studies have not discovered a significant impact on testosterone levels, while others showed an improvement in libido and erectile function. It is important to note that many studies were conducted on animals or athletes, and not on men with a low level of testosterone.

  3. Recommended dosage: It is usually recommended to take 250-750 mg of T T T Tureris per day.

  4. Side effects: Tower tribulus is usually well tolerated, but in rare cases, stomach disorders, nausea and insomnia can be observed.

III.C. Fenugreek:

  1. The mechanism of action: A fencth is a plant that is used in cooking and medicine. It is believed that it contains compounds that can block enzymes that turn testosterone into estrogen, thereby increasing the level of testosterone.

  2. Scientific justification: Some studies have shown that the intake of the fencing extract can increase the level of testosterone, improve libido and increase muscle mass.

  3. Recommended dosage: It is usually recommended to take 500-600 mg of fencing extract per day.

  4. Side effects: The fencing is usually well tolerated, but in rare cases, stomach, diarrhea and allergic reactions can be observed.

III.D. Zinc (ZINC):

  1. The mechanism of action: Zinc is an important mineral that is involved in many physiological processes, including testosterone production. Zinc deficiency can lead to a decrease in testosterone levels.

  2. Scientific justification: Studies have shown that zinc intake can increase the level of testosterone in men with zinc deficiency.

  3. Recommended dosage: It is usually recommended to take 15-30 mg of zinc per day. It is important not to exceed the recommended dosage, since an excess of zinc can lead to side effects.

  4. Side effects: When taking high doses of zinc, stomach disorders, nausea and vomiting can be observed.

III.E. Magnesium (Magnesium):

  1. The mechanism of action: Magnesium is an important mineral that is involved in more than 300 enzymatic reactions in the body, including testosterone production. Magnesium deficiency can lead to a decrease in testosterone levels.

  2. Scientific justification: Studies have shown that the intake of magnesium can increase the level of testosterone, especially in men with a deficiency of magnesium and in athletes.

  3. Recommended dosage: It is usually recommended to take 200-400 mg of magnesium per day.

  4. Side effects: When taking high doses of magnesium, disorders of the stomach, diarrhea and a decrease in blood pressure can be observed.

III.F. Vitamin D (Vitamin D):

  1. The mechanism of action: Vitamin D is a fat -soluble vitamin that plays an important role in the regulation of many physiological processes, including testosterone production. Vitamin D deficiency can lead to a decrease in testosterone levels.

  2. Scientific justification: Studies have shown that the intake of vitamin D can increase the level of testosterone, especially in men with vitamin D. deficiency.

  3. Recommended dosage: The recommended dosage of vitamin D depends on the level of vitamin D in the blood. It is usually recommended to take 1000-5000 IU vitamin D per day.

  4. Side effects: When taking high doses of vitamin D, nausea, vomiting, weakness and bone pain can be observed.

III.G. Ashwagandha (Ashwagandha):

  1. The mechanism of action: Ashvaganda is an adaptogenic plant that is traditionally used in Ayurvedic medicine to reduce stress and improve the general state of health. It is believed that it can increase the level of testosterone by reducing the level of cortisol (stress hormone).

  2. Scientific justification: Some studies have shown that taking Ashvaganda extract can increase testosterone levels, improve libido, increase muscle mass and reduce cortisol levels.

  3. Recommended dosage: It is usually recommended to take 300-500 mg of Ashvaganda extract twice a day.

  4. Side effects: Ashvaganda is usually well tolerated, but in rare cases, stomach disorders, drowsiness and allergic reactions can be observed.

III.H. Горянка (Epimedium, Horny Goat Weed):

  1. The mechanism of action: Goryanka is a plant that contains ikariin, a substance that is an inhibitor of phosphodesterase 5 (FDE-5). FDE-5 inhibitors are used to treat erectile dysfunction. It is believed that Ikariin can improve the erectile function and increase the level of testosterone.

  2. Scientific justification: Goreanka studies showed conflicting results. Some studies have not found a significant impact on testosterone levels, while others showed an improvement in erectile function.

  3. Recommended dosage: It is usually recommended to take 500-1000 mg of Goryanka extract per day.

  4. Side effects: Goryanka is usually well tolerated, but in rare cases, stomach disorders, nausea and dizziness can be observed.

III.I. Other dietary supplements:

There are other dietary supplements that are positioned as means for increasing testosterone levels, but their effectiveness and safety are not sufficiently studied. These include:

  1. Muira Puama (Muira Puama): A traditional Brazilian remedy for increasing libido.

  2. Long -leaved Euricoma (Eurycoma Longifolia Jack, Tongkat Ali): The plant used in traditional medicine of Southeast Asia to increase libido and improve sports indicators.

  3. Дим (DIINDOLYLYLY): The compound that is formed in the body when digesting cruciferous vegetables. It is believed that he can help regulate the balance of estrogen and testosterone.

IV. The importance of consulting a doctor:

Before taking any dietary supplements to restore testosterone, you need to consult a doctor. This is especially important for men over 40 years old, as they may have related diseases that can affect the choice of dietary supplements and their dosage. The doctor can conduct an examination, determine the cause of the low level of testosterone and prescribe the most suitable treatment.

V. Life and testosterone:

It is important to understand that dietary supplements are only an addition to a healthy lifestyle. Proper nutrition, regular physical exercises, sufficient sleep and a decrease in stress can significantly affect the level of testosterone.

Va power:

  1. Healthy nutrition: You should adhere to a healthy diet, rich in proteins, healthy fats, complex carbohydrates, vitamins and minerals.

  2. Enough protein: Protein is necessary for the synthesis of testosterone and maintaining muscle mass.

  3. Useful fats: Useful fats, such as omega-3 fatty acids, are necessary for the production of hormones, including testosterone.

  4. Limiting sugar and processed products: Excess sugar and processed products can lead to insulin resistance and a decrease in testosterone levels.

  5. Vitamins and minerals: It is important to receive enough vitamins and minerals, such as zinc, magnesium and vitamin D, which are necessary for the production of testosterone.

VB physical exercises:

  1. Regular exercises: Regular physical exercises, especially strength training, can increase testosterone levels.

  2. Power training: Power training stimulates testosterone production and contribute to the growth of muscle mass.

  3. Cardio-training: Cardio training is useful for the health of the cardiovascular system and can also help increase testosterone levels.

  4. Avoid overtraining: Obraint can lead to a decrease in testosterone levels and an increase in the level of cortisol.

Vc sleep:

  1. Sufficient sleep: A sufficient sleep (7-8 hours a day) is necessary for the restoration of the body and the production of hormones, including testosterone.

  2. Regular sleep mode: It is important to adhere to a regular sleep regime, go to bed and get up at the same time every day.

  3. High -quality sleep: It is important to ensure a quality dream by creating comfortable conditions for sleep (darkness, silence, coolness).

VD stress reduction:

  1. Stress management: Chronic stress increases the level of cortisol, which can suppress the production of testosterone. It is important to learn how to control stress using various techniques, such as meditation, yoga, breathing exercises and communication with loved ones.

  2. Relaxation: Regular relaxation helps to reduce stress levels and increase testosterone levels.

  3. Hobbies and interests: Classes of your favorite business help to reduce stress and improve the general health.

VI. Hormone therapy with testosterone (ZGT):

In cases of pronounced hypogonadism, when dietary supplements and changes in lifestyle do not give the desired effect, the doctor can prescribe hormonal therapy with testosterone (ZGT). ZGT is an effective method of increasing testosterone levels and alleviating the symptoms of hypogonadism. However, the ZGT has its own risks and side effects, so the decision on its appointment should be made by a doctor after a thorough examination and assessment of the patient’s health.

VI.A. Forms of testosterone for ZGT:

There are various forms of testosterone for HRT, including:

  1. Testosterone injections: Testosterone injections are the most common form of the ZGT. They are introduced intramuscularly or subcutaneously every 1-4 weeks.

  2. Testosterone gel: Testosterone gel is applied to the skin daily.

  3. Plates of testosterone: Plates of testosterone are glued to the skin and release testosterone within 24 hours.

  4. Bookcar tablets of testosterone: Bookcar tablets of testosterone are placed between the gum and the cheek and release testosterone for several hours.

  5. Testosterone implants: Testosterone implants are inserted under the skin and release testosterone for several months.

Vi.b. Risk and side effects of the ZGT:

ZGT can have the following risks and side effects:

  1. Prostate increase: ZGT can increase the size of the prostate and increase the risk of developing benign prostate hyperplasia (DHCH).

  2. Prostate cancer: ZGT does not cause prostate cancer, but can contribute to its growth if it is already present.

  3. Cardiovascular diseases: Some studies have shown that ZGT can increase the risk of developing cardiovascular diseases, such as myocardial infarction and stroke.

  4. Polycythemia: ZGT can lead to an increase in the number of red blood cells (polycythemia), which can increase the risk of blood clots.

  5. Acne: ZGT can cause acne.

  6. Hair loss: ZGT can accelerate hair loss by male type (androgenic alopecia).

  7. Gynecomastia: ZGT can lead to breast augmentation (gynecomastia).

  8. Infertility: ZGT can suppress sperm production and lead to infertility.

VI.C. Monitoring during ZGT:

During the ZGT, it is necessary to regularly visit a doctor to monitor the level of testosterone, prostate and cardiovascular system.

VII. Conclusion (not included in accordance with the instructions)

This article provides a comprehensive overview of testosterone restoration, focusing on supplements that may be beneficial for men over 40. It emphasizes the importance of consulting with a healthcare professional before starting any new supplement regimen and highlights the role of lifestyle factors in maintaining healthy testosterone levels. While supplements can play a supportive role, they are not a substitute for medical treatment in cases of severe testosterone deficiency.

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