Top dietary supplements for testosterone: which one to choose?

Understanding of testosterone and his role

Testosterone is the main male sex hormone belonging to the androgen group. It plays a key role in the development of male sexual characteristics, such as hair growth on the face and body, deepening the voice and increasing muscle mass. However, testosterone is important not only for men, but also for women, although in much smaller quantities. In women, it affects libido, bone density and overall well -being.

The role of testosterone in the body:

Muscle growth and development: Testosterone stimulates protein synthesis, which leads to an increase in muscle mass and strength.
Bone density: Testosterone helps maintain bone density, reducing the risk of osteoporosis.
Libido and sexual function: Testosterone plays an important role in sexual attraction and erectile function in men.
Mood and energy: The optimal level of testosterone is associated with improving mood, increasing energy and concentration.
Fat distribution: Testosterone affects fat metabolism, helping to burn fat and maintain healthy weight.
Sperm production: Testosterone is necessary for the production of sperm and maintaining fertility.

Reasons for reducing testosterone levels:

The level of testosterone naturally decreases with age, by about 1-2% per year after 30 years. However, there are other factors that can lead to a decrease in testosterone levels, including:

Age: A natural decrease in testosterone levels with age.
Obesity: Excess weight is associated with a lower level of testosterone.
Chronic diseases: Diabetes, cardiovascular diseases and other chronic diseases can reduce testosterone levels.
Medicines: Some drugs, such as steroids, antidepressants and opioids, can affect the level of testosterone.
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 hormonal balance, including testosterone levels.
Inal meals: The lack of necessary nutrients, such as zinc, vitamin D and magnesium, can reduce testosterone levels.
Alcohol abuse: Excessive alcohol consumption can have a toxic effect on the testicles and reduce testosterone production.
Egg injuries: Injuries or surgery in the field of testicles can damage cells producing testosterone.

Symptoms of low level of testosterone (hypogonadism):

Symptoms of low level of testosterone can vary from lungs to serious and include:

Libido decrease: Reducing sexual attraction.
Erectile dysfunction: Difficulties with achieving or maintaining an erection.
Fatigue: A feeling of fatigue and lack of energy.
Reduced muscle mass: Loss of muscle mass and strength.
Increase fat mass: Increase fat mass, especially in the abdomen.
Reducing bone density: Increased risk of osteoporosis.
Mood swings: Irritability, depression and anxiety.
Sleep problems: Insomnia or other sleep disturbances.
Hair loss: Hair loss on the body and head.
Breast enlargement (gynecomastia): The development of breast tissue in men.
Reducing concentration: Difficulties with concentration and memory.

When any of these symptoms appears, it is recommended to consult a doctor to examine and determine the level of testosterone.

Diagnosis of low level of testosterone

A blood test is usually carried out to diagnose low level of testosterone. Blood is taken in the morning, since the level of testosterone is usually the highest at this time of day. For a more accurate assessment, a second analysis may be required.

Blood tests:

General testosterone: Measures the total amount of testosterone in the blood.
Free testosterone: It measures the amount of testosterone, which is not associated with proteins and is available for use by the body. It is considered a more accurate indicator than the general testosterone.
LH (luteinizing hormone): The hormone produced by the pituitary gland that stimulates testicles to the production of testosterone. An increased level of LH can indicate the problem with the testicles.
FSG (follicle -stimulating hormone): The hormone produced by the pituitary gland that plays a role in the production of sperm.
Prolactin: The hormone produced by the pituitary gland. A high level of prolactin can reduce testosterone levels.
Estradiol: The main female sex hormone. An increased level of estradiol in men can be associated with a low level of testosterone.
Globulin connecting sex hormones (GSPG): Protein that connects testosterone in the blood. A high level of GSPG can reduce the amount of free testosterone.

The doctor interprets the results of the blood test, taking into account the age, symptoms and other factors.

Bades to increase testosterone: myths and reality

A huge number of dietary supplements are presented on the market, claiming that they can increase testosterone levels. It is important to understand that the effectiveness of many of these products is not proven by scientific research. Some dietary supplements can be unsafe and have side effects. Before taking any dietary supplement, you need to consult a doctor.

Important points that should be considered when choosing dietary supplements to increase testosterone:

Scientific validity: Look for dietary supplements whose effectiveness is confirmed by scientific research. Do not trust statements that are not backed up by evidence.
The quality of the ingredients: Choose dietary supplements from reliable manufacturers who use high -quality ingredients. Pay attention to the availability of quality certificates (for example, GMP).
Dosage: Follow the recommended dosage indicated on the packaging. Do not exceed the dosage, as this can lead to side effects.
Safety: Learn about the possible side effects of dietary supplements and the interaction with other medicines that you take.
Individual features: Consider your individual characteristics, such as age, health and the presence of allergies.
Consultation with a doctor: Be sure to consult a doctor before taking any dietary supplement to increase testosterone.

Review of the most popular dietary supplement to increase testosterone

Below is a review of the most popular dietary supplements, which are often used to increase testosterone levels. It is important to remember that the information is presented for introductory purposes and is not a guide to self -medication.

1. D-asparaginic acid (DAA):

The mechanism of action: DAA is an amino acid that is involved in the regulation of hormone production, including testosterone. It is believed that it stimulates the release of luteinizing hormone (LH), which, in turn, stimulates the testicles to the production of testosterone.
Scientific data: Some studies have shown that DAA can increase testosterone levels in men with low testosterone levels or in barren men. However, other studies did not reveal the significant effect of DAA on testosterone levels in healthy men with a normal level of testosterone.
Dosage: It is usually recommended to take 3-6 grams of DAA per day, divided into several receptions.
Side effects: DAA is usually considered safe, but in some cases it can cause side effects, such as headache, nausea and mood changes.
Peculiarities: The effectiveness of the DAA may depend on the individual characteristics of the body and the initial level of testosterone.

2. Tribulus Terbulus Terrestris):

The mechanism of action: Tribulus is a plant that is traditionally used in Ayurvedic medicine to increase libido and improve sexual function. It is believed that it contains compounds called saponins, which can stimulate the production of luteinizing hormone (LH).
Scientific data: Studies of the tribulus provide conflicting results. Some studies have shown that tribulus can improve sexual function and increase libido, but most studies have not revealed a significant effect of tribulus on testosterone levels.
Dosage: It is usually recommended to take 250-750 mg of tribulus per day.
Side effects: The tribulus is usually considered safe, but in some cases it can cause side effects, such as stomach disorder and insomnia.
Peculiarities: The effectiveness of the tribulus can depend on the quality of the extract and the content of saponins.

3. Pazik (Fenugreek):

The mechanism of action: A fencth is a plant whose seeds are used in cooking and medicine. It is believed that the fences contains compounds that can inhibit an aroma enzyme that turns testosterone into estrogen.
Scientific data: Some studies have shown that the fencing can increase testosterone levels and improve sexual function in men.
Dosage: It is usually recommended to take 500-600 mg of fencing extract per day.
Side effects: The fencing is usually considered safe, but in some cases it can cause side effects, such as stomach disorder and allergic reactions.
Peculiarities: The fencing can reduce blood sugar, so people with diabetes should use it with caution.

4. Zinc:

The mechanism of action: Zinc is a mineral that plays an important role in many biological processes, including testosterone production. Zinc is necessary for the work of enzymes involved in the synthesis of testosterone, and can inhibit the enzyme aromatase.
Scientific data: Zinc deficiency can lead to a decrease in testosterone levels. Zinc supplements can increase testosterone levels in people with zinc deficiency.
Dosage: It is usually recommended to take 15-30 mg of zinc per day.
Side effects: At high doses, zinc can cause side effects, such as nausea, vomiting and diarrhea. Long -term intake of high doses of zinc can lead to a shortage of copper.
Peculiarities: Zinc is best absorbed when eating.

5. Vitamin D:

The mechanism of action: Vitamin D is a fat -soluble vitamin that plays an important role in bone health, the immune system and the production of hormones, including testosterone.
Scientific data: Vitamin D deficiency can be associated with a low level of testosterone. Vitamin D additives can increase testosterone levels in people with vitamin D.
Dosage: It is usually recommended to take 2000-5000 IU vitamin D per day.
Side effects: With high doses, vitamin D can cause side effects, such as nausea, vomiting and constipation.
Peculiarities: Vitamin D is best absorbed when taking fatty foods. The level of vitamin D can be checked using a blood test.

6. Magnesium:

The mechanism of action: Magnesium is a mineral that is involved in many biological processes, including energy production, muscle function and nervous system, as well as the production of hormones, including testosterone. Magnesium can increase the level of free testosterone, associated with globulin connecting sex hormones (GSPG), which connects testosterone in the blood.
Scientific data: Some studies have shown that magnesium additives can increase testosterone levels, especially in people with magnesium deficiency and athletes.
Dosage: It is usually recommended to take 200-400 mg of magnesium per day.
Side effects: With high doses, magnesium can cause side effects, such as diarrhea and stomach disorder.
Peculiarities: There are various forms of magnesium, such as magnesium citrate, magnesium oxide and magnesium glycinate. Magnesium glycinate is usually considered the most well absorbed form.

7. Ashwaganda (Ashwagandha):

The mechanism of action: Ashvaganda is a grass used in Ayurvedic medicine to reduce stress, increase energy and improve overall well -being. It is believed that it can reduce the level of cortisol, stress hormone, which can suppress testosterone production.
Scientific data: Some studies have shown that Ashvagand can increase testosterone levels, improve sperm quality and increase muscle strength and endurance.
Dosage: It is usually recommended to take 300-500 mg of ashvaganda extract per day.
Side effects: Ashvaganda is usually considered safe, but in some cases it can cause side effects, such as stomach disorder, drowsiness and headache.
Peculiarities: Ashvaganda can interact with some drugs, so you need to consult a doctor before taking it.

8.. L-carnitin:

The mechanism of action: L-carnitine is an amino acid that plays an important role in the metabolism of fat. It helps to transport fatty acids to mitochondria, where they are used to produce energy. It is believed that L-carnitine can increase testosterone levels, improving the function of the testicles and increasing the number of testosterone receptors in cells.
Scientific data: Some studies have shown that L-carnitine can increase testosterone levels, improve sperm quality and increase muscle strength and endurance.
Dosage: It is usually recommended to take 500-2000 mg L-carnitine per day.
Side effects: L-carnitine is usually considered safe, but in some cases it can cause side effects, such as stomach disorder, nausea and vomiting.
Peculiarities: There are various forms of L-carnitine, such as L-carnitine tartrate and acetyl-L-carnitine. Acetyl-L-carnitine can have additional advantages for cognitive function.

9. Brown:

The mechanism of action: Bor is a trace element that plays a role in the metabolism of calcium, magnesium and vitamin D. It is believed that it can increase the level of testosterone, reducing the level of globulin connecting sex hormones (GSPG), and increasing the level of free testosterone.
Scientific data: Some studies have shown that boron additives can increase testosterone levels and improve bone density.
Dosage: It is usually recommended to take 3-6 mg of boron per day.
Side effects: Boron is usually considered safe, but in high doses it can cause side effects, such as nausea, vomiting and diarrhea.
Peculiarities: Bor can interact with some drugs, so you need to consult a doctor before taking it.

10. Eurycoma Long -leaved (Eurycoma Longifolia) (Tongkat Ali):

The mechanism of action: The euricome is long-leafed, also known as Tongkat Ali, is a plant that is traditionally used in Southeast Asia to increase libido, improve sexual function and increase energy. It is believed that it can increase the level of testosterone, stimulating the production of luteinizing hormone (LH) and inhibiting the enzyme aroma.
Scientific data: Some studies have shown that a long -leaf euricome can increase testosterone levels, improve sperm quality, increase libido and improve mood.
Dosage: It is usually recommended to take 200-400 mg of eurecoma extract long-leaved per day.
Side effects: A long -leaf euricome is usually considered safe, but in some cases it can cause side effects, such as insomnia, irritability and anxiety.
Peculiarities: The effectiveness of long -leaf euricoma can depend on the quality of the extract and origin of the plant.

Other factors affecting testosterone levels

In addition to taking dietary supplements, there are other factors that can affect the level of testosterone. It is important to pay attention to these factors and, if necessary, adjust your lifestyle.

1. Proper nutrition:

Sufficient protein consumption: Protein is necessary for the synthesis of hormones, including testosterone. It is recommended to consume at least 1 gram of protein per kilogram of body weight per day.
Healthy fats: Healthy fats, such as mononensaturated and polyunsaturated fats, are important for the production of testosterone. Include products rich in healthy fats in your diet, such as avocado, nuts, seeds and olive oil.
Complex carbohydrates: Complex carbohydrates, such as whole grain products, vegetables and fruits, provide the body with energy and help maintain a stable blood sugar.
Limiting sugar consumption and processed products: Sugar and processed products can cause sharp jumps in blood sugar, which can negatively affect testosterone levels.
The use of products rich in zinc, magnesium and vitamin D: Zinc, magnesium and vitamin D are necessary for the production of testosterone.

2. Regular physical exercises:

Power training: Power training is the most effective way to increase testosterone levels. They stimulate testosterone production and contribute to the growth of muscle mass.
Moderate cardio loads: Moderate cardio, such as running, swimming and cycling, can also help increase testosterone levels.
Avoid excessive loads: Excessive loads can lead to an increase in the level of cortisol, which can suppress the production of testosterone.

3. A sufficient dream:

Compliance with sleep mode: Try to go to bed and get up at the same time every day, even on the weekend.
The optimal duration of sleep: Most adults need 7-8 hours of sleep per day.
Creating comfortable sleep conditions: Provide silence, darkness and coolness in the bedroom.

4. Reducing stress levels:

Practice of relaxation techniques: Meditation, yoga and breathing exercises can help reduce stress.
Learning to your favorite business: Highlight time for classes that bring you pleasure and help to relax.
Conducting time in nature: Walks in the fresh air can help relieve stress and improve mood.
Communication with loved ones: Support for loved ones can help cope with stress and improve well -being.

5. Limiting alcohol and rejection of smoking:

Alcohol: Excessive alcohol consumption can have a toxic effect on the testicles and reduce testosterone production.
Smoking: Smoking can reduce testosterone levels and negatively affect health in general.

The importance of consulting a doctor

It is important to emphasize that before taking any dietary supplements, to increase testosterone, it is necessary to consult a doctor. The doctor will conduct an examination, determine the cause of the low level of testosterone and prescribe the appropriate treatment. Bades can be useful in some cases, but they are not a replacement for a full -fledged treatment and a healthy lifestyle. In addition, the doctor will be able to evaluate the possible risks and side effects of dietary supplements, as well as check their interaction with other drugs that you take. Self -medication can be dangerous to health.

Conclusion

Increasing testosterone levels is a comprehensive process that requires many factors. Bades can be a useful addition to a healthy lifestyle, but they are not a miraculous means. It is important to remember the importance of proper nutrition, regular physical exercises, sufficient sleep, reducing the level of stress and abandoning bad habits. Before taking any dietary supplement, you need to consult a doctor. Only a doctor will be able to determine the cause of the low level of testosterone and prescribe adequate treatment, taking into account your individual characteristics and health status.