How to increase testosterone using dietary supplements: complete leadership
Testosterone, the main male sex hormone, plays a key role in various aspects of health, including muscle mass, strength, libido, bone density, erythrocyte production and mood. With age, the levels of testosterone are naturally reduced, which can lead to a number of undesirable symptoms, such as fatigue, muscle mass loss, decrease in libido, depression and erectile dysfunction. In some cases, testosterone deficiency can be associated with certain diseases or lifestyle.
For many men seeking to increase testosterone levels, additives (dietary supplements) become an attractive option. However, it is important to understand that the effectiveness of dietary supplement to increase testosterone varies, and not all products are equally effective or safe. This leadership will provide detailed information about various additives, which are believed to increase the level of testosterone, as well as about their evidence base, action mechanisms, recommended dosages, potential side effects and precautions.
Important: Before taking any additives to increase testosterone, you need to consult a doctor. It can conduct the necessary tests to determine the level of testosterone and identify possible reasons for its reduction, as well as evaluate potential risks and advantages of using additives in your particular case. Self -medication can be dangerous and lead to undesirable consequences.
I. Additions with confirmed efficiency (moderate or strong):
These additives have the greatest amount of scientific evidence confirming their ability to increase testosterone levels, although the degree of effectiveness can vary.
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D-asparaginic acid (DAA): DAA is an amino acid that plays a role in the synthesis of hormones, including testosterone. Studies show that the DAA can stimulate the release of luteinizing hormone (LH) and follicle -stimulating hormone (FSH) from the pituitary gland, which, in turn, stimulates the production of testosterone in the testicles.
- The mechanism of action: DAA is believed to increase the levels of LH and FSH, which are key hormones that stimulate testosterone production. In addition, the DAA can affect the testicles directly, increasing the production of testosterone.
- Dosage: It is usually recommended to take 3 grams of DAA per day, divided into several receptions.
- Side effects: In general, DAA is considered a safe addition, but some people may have light side effects, such as headache, irritability and stomach disorder.
- Evidence base: Some studies show that DAA can increase testosterone levels in men with low testosterone levels. However, other studies did not find a significant influence of DAA on testosterone levels in men with a normal level. The DAA effect can be more pronounced with short -term use.
- Recommendations: DAA can be useful for men with a low level of testosterone, especially in the short term. However, additional studies are needed to confirm its long -term efficiency and safety.
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Vitamin D: Vitamin D is a fat -soluble vitamin that plays an important role in various body functions, including bone health, immune function and hormones. Vitamin D deficiency is widespread and can be associated with a low level of testosterone.
- The mechanism of action: Vitamin D can affect the level of testosterone, interacting with vitamin D (VDR) receptors, which are present in testicles and pituitary gland. VDR stimulation can stimulate testosterone production.
- Dosage: The recommended dosage of vitamin D varies depending on the level of vitamin D in the blood. It is usually recommended to take from 2000 to 5000 IU vitamin D3 per day. Before taking vitamin D, it is recommended to check the level of vitamin D in the blood and consult a doctor.
- Side effects: When taking high doses, vitamin D can cause hypercalcemia (an increased level of calcium in the blood), which can lead to nausea, vomiting, weakness and other symptoms.
- Evidence base: Studies show that the intake of vitamin D can increase the level of testosterone in men with vitamin D deficiency. However, in men with a normal level of vitamin D, taking vitamin D, as a rule, does not have a significant effect on testosterone levels.
- Recommendations: It is important to maintain a sufficient level of vitamin D in the blood. Regular stay in the sun, the use of products rich in vitamin D, and the intake of vitamin D additives can help maintain the optimal level of vitamin D.
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Zinc: Zinc is an important mineral that plays a key role in various body functions, including immune function, protein synthesis and hormone production. Zinc deficiency can be associated with a low level of testosterone.
- The mechanism of action: Zinc plays a role in the synthesis of LH, which, in turn, stimulates the production of testosterone. In addition, zinc can inhibit aromatase, an enzyme that turns testosterone into estrogen.
- Dosage: The recommended zinc dosage is 15-30 mg per day. It is important not to exceed the recommended dosage, since an excess of zinc can lead to side effects, such as nausea, vomiting and reducing immunity.
- Side effects: When taking high doses, zinc can cause nausea, vomiting, stomach disorder and a decrease in immunity.
- Evidence base: Studies show that zinc intake can increase testosterone levels in men with zinc deficiency. However, in men with a normal zinc level, zinc, as a rule, does not have a significant effect on testosterone levels.
- Recommendations: It is important to maintain a sufficient level of zinc in the body. The use of foods rich in zinc, such as meat, seafood and nuts, and the use of zinc additives can help maintain the optimal level of zinc.
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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 contains compounds called saponins, which can stimulate the production of LH and testosterone. However, the tribulus mechanism of the Tertrix has not been fully studied.
- Dosage: It is usually recommended to take from 250 to 750 mg of tribulus terrestris per day, divided into several tricks.
- Side effects: In general, the tribulus Terright is considered a safe addition, but some people may have light side effects, such as stomach disorder and insomnia.
- Evidence base: The results of studies on the influence of the tribulus Terrytris on testosterone levels are contradictory. Some studies show that Tertrix tribulus can increase testosterone levels and improve the sexual function, while other studies have not discovered a significant effect of the tribulus of T T T T Ternrix on testosterone levels.
- Recommendations: Tower tribulus can be useful for increasing libido and improving sexual function, but its effect on testosterone levels remains controversial. Additional studies are needed to confirm its effectiveness in increasing testosterone levels.
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Pajuk (Fenugreek): A fencth is a plant whose seeds are traditionally used in cooking and medicine. It is believed that the fences can increase testosterone levels and improve sexual function.
- The mechanism of action: It is believed that the fences contain compounds called fourostanol saponins, which can inhibit the aromatase enzyme and increase the level of free testosterone.
- Dosage: It is usually recommended to take from 500 to 600 mg of fencing extract per day.
- Side effects: In general, the fencing is considered a safe addition, but some people may have light side effects, such as stomach disorder, bloating and allergic reactions.
- Evidence base: Some studies show that the fences can increase testosterone levels, improve sexual function and increase muscle strength.
- Recommendations: The fencing can be useful for increasing testosterone levels and improving sexual function.
II. Additives with limited evidence or conflicting results:
These additives have less scientific evidence confirming their ability to increase testosterone levels, or research results are contradictory.
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Maka Peruvian (Maca): Maca is a plant that grows in the Peruvian Andes. It is believed that poppy can increase libido, improve sexual function and increase energy.
- The mechanism of action: The mechanism of action of the poppy is not fully studied. It is believed that poppy can affect hormonal balance, but does not increase the level of testosterone directly.
- Dosage: It is usually recommended to take from 1,500 to 3000 mg of poppies per day.
- Side effects: In general, poppy is considered a safe addition, but some people may have light side effects, such as stomach disorder and insomnia.
- Evidence base: Studies show that poppy can improve sexual function and increase energy, but does not have a significant effect on testosterone levels.
- Recommendations: Poppy can be useful for improving sexual function and increasing energy, but one should not expect a significant increase in testosterone levels from it.
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Ashwaganda (Ashwagandha): Ashvaganda is a grass used in Ayurvedic medicine to reduce stress, increase energy and improve the general state of health.
- The mechanism of action: It is believed that Ashvagand can reduce the level of cortisol, stress hormone, which can indirectly affect the level of testosterone.
- Dosage: It is usually recommended to take from 300 to 500 mg of Ashvaganda extract per day.
- Side effects: In general, Ashvaganda is considered a safe addition, but some people may have light side effects, such as stomach disorder and drowsiness.
- Evidence base: Some studies show that Ashvagand can reduce cortisol levels and increase testosterone levels, especially in men with a high level of stress.
- Recommendations: Ashvaganda can be useful for reducing stress and increasing testosterone levels, especially in men with a high level of stress.
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Creatine: Creatine is an organic compound that plays a role in the production of energy in the muscles. Creatine is widely used by athletes to increase strength and muscle mass.
- The mechanism of action: Creatine does not increase the level of testosterone directly, but can increase the level of digidrotestosterone (DGT), a more powerful shape of testosterone.
- Dosage: It is usually recommended to take from 3 to 5 grams of creatine per day.
- Side effects: In general, creatine is considered a safe addition, but some people may have light side effects, such as water retention and stomach disorder.
- Evidence base: Studies show that creatine can increase the level of DGT and improve strength indicators, but does not have a significant effect on testosterone levels.
- Recommendations: Creatine can be useful for increasing strength and muscle mass, but one should not expect a significant increase in testosterone levels from it.
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Melatonin: Melatonin is a hormone that regulates the dream. Some studies show that melatonin can increase testosterone levels.
- The mechanism of action: Melatonin can affect the level of testosterone, interacting with melatonin receptors in the pituitary and testicles.
- Dosage: It is usually recommended to take from 0.5 to 5 mg of melatonin before bedtime.
- Side effects: In some people, melatonin can cause drowsiness, headache and dizziness.
- Evidence base: Some studies show that melatonin can increase testosterone levels, especially in men with low testosterone levels.
- Recommendations: Melatonin can be useful for improving sleep and increasing testosterone levels, especially in men with low testosterone levels and sleep problems.
III. Additives that do not have proven effectiveness or potentially dangerous:
These additives do not have sufficient scientific evidence confirming their ability to increase testosterone levels, or can be associated with potential health risks.
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DHEA (dehidroepandrosterone): Dhea is a hormone that is produced by the adrenal glands. Dhea is the predecessor of testosterone and estrogen.
- The mechanism of action: Dhea can turn into testosterone and estrogen in the body.
- Dosage: The dosage of DHEA varies depending on the purpose of use.
- Side effects: DHEA can cause a number of side effects, including acne, oily skin, hair growth on the face in women, hair loss on her head, mood changes and menstrual disorders.
- Evidence base: The results of research on the influence of DHEA on testosterone levels are contradictory. Some studies show that DHEA can increase testosterone levels in elderly men, while other studies have not discovered a significant effect of DHEA on testosterone levels.
- Recommendations: DHEA is not recommended to be taken without consulting a doctor due to potential side effects.
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Androostinion: Androstendion is a hormone, which is the predecessor of testosterone.
- The mechanism of action: Androstendion can turn into testosterone in the body.
- Dosage: Androstendion is not recommended to be taken due to potential health risks.
- Side effects: Androstendion can cause a number of side effects similar to those caused by DHEA.
- Evidence base: Studies show that Androstendion can increase estrogen levels, not testosterone.
- Recommendations: Androstendion is not recommended to be taken due to potential health risks.
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ProHormones (Progormones): Progormones are substances that turn into anabolic steroids in the body.
- The mechanism of action: Progormones turn into anabolic steroids that increase testosterone levels.
- Dosage: Progormones are not recommended to be taken due to potential health risks.
- Side effects: Progormones can cause a number of serious side effects similar to those that cause anabolic steroids.
- Evidence base: Progormones are illegal and dangerous and are not recommended for admission.
- Recommendations: Progormones are not recommended to be taken due to potential health risks.
IV. Important factors affecting testosterone levels, in addition to additives:
It is important to understand that additives are only one of the factors affecting testosterone levels. A healthy lifestyle plays a decisive role in maintaining the optimal level of testosterone.
- Healthy nutrition: A balanced diet, rich in protein, useful fats and complex carbohydrates, is necessary to maintain a healthy level of testosterone. Avoid processed products, sugar and excess alcohol.
- Regular physical exercises: Power training and high -intensity interval training (VIIT) are especially effective for increasing testosterone levels.
- Sufficient sleep: A lack of sleep can reduce testosterone levels. Try to sleep at least 7-8 hours a day.
- Stress management: Chronic stress can increase the level of cortisol, which can reduce testosterone levels. Try to manage stress using methods such as meditation, yoga or nature walks.
- Maintaining a healthy weight: Obesity can reduce testosterone levels. Try to maintain healthy weight with a healthy diet and regular physical exercises.
V. Precautions when taking additives to increase testosterone:
- Consult a doctor: Before taking any additives to increase testosterone, you need to consult a doctor.
- Choose quality products: Buy additives from reliable manufacturers who test their products for cleanliness and efficiency.
- Follow the recommended dosage: Do not exceed the recommended dosage of the additive.
- Follow side effects: If you notice any side effects, stop taking the additive and consult a doctor.
- Be realistic in your expectations: You should not expect from additives of a wonderful increase in testosterone levels. Additives can be useful, but they are not a replacement for a healthy lifestyle.
VI. Conclusion (without a clear indication of the conclusion):
Maintaining the optimal level of testosterone is important for the health and well -being of men. Although additives can be useful to increase testosterone levels, they are not a panacea. A healthy lifestyle, including a balanced diet, regular physical exercises, sufficient sleep and stress, plays a decisive role in maintaining a healthy level of testosterone. Before taking any additives to increase testosterone, you need to consult a doctor to make sure that they are safe and suitable for you. It is important to remember that individual results can vary, and not all additives are equally effective for everyone.