Top dietary supplements for testosterone: rating of the best additives
Content:
- Understanding testosterone: role, signs of deficiency and factors affecting the level.
- Principles for choosing dietary supplements to increase testosterone: what is important to consider.
- TOP-10 dietary supplements who have proved their effectiveness.
- 3.1. D-asparaginic acid (DAA): The mechanism of action, dosage, research.
- 3.2. Tribulus Terrestris Tribulus: Saponin and influence of libido and testosterone.
- 3.3. Pajuk (Fenugreek): Influence on free testosterone and muscle strength.
- 3.4. Vitamin D3: The role in the synthesis of hormones, optimal dosages and sources.
- 3.5. Zinc: Participation in the synthesis of testosterone, interaction with aromatase.
- 3.6. Magnesium: Influence on free testosterone and overall well -being.
- 3.7. Ginseng root (Panax Ginseng): Adapptogenic properties and influence on hormonal balance.
- 3.8. Ashwaganda (Ashwagandha): Reducing cortisol and increased testosterone.
- 3.9. Diindolylmethane (DIM): Estrogen metabolism and influence on the ratio of testosterone and estrogens.
- 3.10. Brown: The effect on the level of free testosterone and bone density.
- The rating of the best dietary supplement to increase testosterone based on ingredients and reviews.
- 4.1. Dad assessment criteria: composition, dosage, manufacturer, reviews, price.
- 4.2. A detailed review of each dietary supplement in the ranking:
- 4.2.1. Bad # 1: Full composition, dosage, declared effects, research results (if any), consumer reviews, pros and cons, price.
- 4.2.2. Bad # 2: Full composition, dosage, declared effects, research results (if any), consumer reviews, pros and cons, price.
- 4.2.3. Bad # 3: Full composition, dosage, declared effects, research results (if any), consumer reviews, pros and cons, price.
- 4.2.4. Bad # 4: Full composition, dosage, declared effects, research results (if any), consumer reviews, pros and cons, price.
- 4.2.5. Bad # 3: Full composition, dosage, declared effects, research results (if any), consumer reviews, pros and cons, price.
- 4.2.6. Bad No.6: Full composition, dosage, declared effects, research results (if any), consumer reviews, pros and cons, price.
- 4.2.7. Bad # 7: Full composition, dosage, declared effects, research results (if any), consumer reviews, pros and cons, price.
- 4.2.8. Bad No.8: Full composition, dosage, declared effects, research results (if any), consumer reviews, pros and cons, price.
- 4.2.9. Bad No.9: Full composition, dosage, declared effects, research results (if any), consumer reviews, pros and cons, price.
- 4.2.10. Bad No10: Full composition, dosage, declared effects, research results (if any), consumer reviews, pros and cons, price.
- Safety for taking dietary supplement to increase testosterone: side effects and contraindications.
- Interaction of dietary supplements with drugs.
- Diet and lifestyle to maintain the optimal level of testosterone.
- Alternative methods for increasing testosterone: physical exercises, sleep, decrease in stress.
- Frequently asked questions (FAQ).
- List of literature and sources.
1. Understanding of testosterone: role, signs of deficiency and factors affecting the level.
Testosterone is the main male sex hormone related to the androgen group. He plays a critical role in the development and maintenance of male characteristics, and also has a significant impact on the general health and well -being of men and, to a lesser extent, women.
The role of testosterone in the body:
- The development of male sexual characteristics: Testosterone is responsible for the development of the male genital organs, the formation of voice, hair growth on the face and body, as well as for increasing muscle mass.
- Sexual function: The hormone plays a key role in libido, erectile function and spermatogenesis (sperm production).
- 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 mass.
- Bone density: The hormone is involved in maintaining bone density, preventing osteoporosis.
- Energy and mood: Testosterone affects the level of energy, mood and overall well -being. It can help improve concentration and cognitive functions.
- Red blood cells: Testosterone stimulates the production of erythropoetin, hormone, which stimulates the formation of red blood cells.
Signs of testosterone deficiency (hypogonadism):
With age, the level of testosterone in men is gradually declining, which is a natural process. However, testosterone deficiency, or hypogonadism, can occur for various reasons and manifest itself with the following symptoms:
- Libido decrease and erectile dysfunction: Reducing sexual attraction and difficulties with achieving or maintaining an erection.
- Reducing muscle mass and strength: Loss of muscle mass, weakness and increased fatigue.
- Increase fat mass: Especially in the abdomen.
- Fatigue and lack of energy: A constant feeling of fatigue, even after rest.
- Depression and mood swings: Increased irritability, anxiety and depressive mood.
- Reducing bone density: Increased risk of osteoporosis and fractures.
- Reducing hair growth on the body: Thinning or hair loss on the face and body.
- Breast enlargement (gynecomastia): Increase in the mammary glands.
- Sleep problems: Insomnia or sleep disturbance.
- Reducing concentration and memory: Difficulties with concentration and memory deterioration.
It is important to note that these symptoms can be caused by other conditions, therefore, to diagnose testosterone deficiency, you must consult a doctor and take blood tests.
Factors affecting testosterone levels:
Many factors can affect the level of testosterone in the body:
- Age: The level of testosterone usually reaches a peak aged 20-30 years, and then begins to gradually decrease with age, by about 1-2% after 30 years.
- Diseases: Some diseases, such as type 2 diabetes, obesity, metabolic syndrome, hypothyroidism and pituitary diseases, can lead to a decrease in testosterone levels.
- Medicines: Some drugs, such as opioid analgesics, corticosteroids and antidepressants, can affect testosterone levels.
- Obesity: Overweight, especially in the abdomen, can lead to a decrease in testosterone levels, since adipose tissue turns testosterone into estrogen.
- 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 level of testosterone. It is recommended to sleep at least 7-8 hours a day.
- Inal meals: The lack of nutrients, such as zinc, magnesium and vitamin D, can lead to a decrease in testosterone levels. The lack of fats in the diet may also be a problem, since cholesterol is necessary for the synthesis of testosterone.
- Alcohol abuse: Excessive alcohol consumption can negatively affect the function of the testicles and reduce testosterone levels.
- Lack of physical activity: A sedentary lifestyle can lead to a decrease in testosterone levels. Regular physical exercises, especially strength training, can help increase testosterone levels.
- The effect of toxic substances: The effect of some toxic substances, such as pesticides, plastic and heavy metals, can negatively affect the endocrine system and reduce testosterone levels.
Understanding these factors is important in maintaining the optimal level of testosterone and general health. In case of suspicion of testosterone deficiency, it is recommended to consult a doctor to diagnose and prescribe the appropriate treatment, which may include a change in lifestyle, taking drugs or dietary supplements.
2. Principles of choosing dietary supplements to increase testosterone: what is important to consider.
The choice of dietary supplements to increase testosterone is a responsible process that requires an attentive approach and understanding the principles of various ingredients. Not all additives are equally effective and safe. To make the right choice, the following factors must be taken into account:
- Composition and ingredients: Carefully study the composition of the dietary supplement. Make sure that it contains ingredients whose effectiveness is confirmed by scientific research (see section 3). Pay attention to the concentration of each ingredient and compliance with the recommended dosages. Avoid dietary supplements with “secret” or unclear ingredients.
- Dosage: Make sure that the dosage of each ingredient in the dietary supplement corresponds to the recommended dosages specified in scientific research. Too low dosage may not give the desired effect, but too high – cause side effects.
- Form of ingredients: Some ingredients are more effective in certain forms. For example, vitamin D3 is more effective than vitamin D2. Magnesium in the form of citrate or glycinate is better absorbed than magnesium oxide.
- Manufacturer: Choose dietary supplements from well -known and trusted manufacturers who have a good reputation and comply with quality standards. Check the availability of quality and compliance certificates of production standards (for example, GMP – Good Manuftoring Practice).
- Consumer reviews: Read the reviews of other consumers about the dietary supplement. Pay attention to positive and negative reviews to get a more complete idea of its effectiveness and possible side effects. However, treat reviews critically, as they can be subjective or even fabricated.
- The presence of scientific research: Check if scientific studies have been conducted confirming the effectiveness of the ingredients that are part of the dietary supplement. Pay attention to the design of the study, sample size and results. Avoid dietary supplements whose effectiveness is based only on marketing statements without scientific evidence.
- Price: The price of dietary supplements is not always an indicator of its quality. Compare prices for different dietary supplements with a similar composition and dosage. Pay attention to the cost of one portion.
- Safety: Make sure the dietary supplement is safe for you. Read the information about possible side effects and contraindications. If you have any chronic diseases or you take medications, consult a doctor before taking a dietary supplement.
- Interaction with drugs: Some dietary supplements can interact with drugs by changing their effectiveness or causing side effects. Tell the doctor about all the dietary supplements you accept.
- Individual features: The effectiveness of dietary supplements can vary depending on the individual characteristics of the body, age, state of health and lifestyle. What works well for one person may not work for another.
- Do not wait for instant results: Do not expect an instant increase in testosterone after the start of dietary supplement. It usually takes several weeks or months to evaluate its effectiveness.
- Combine with the right way of life: Bades to increase testosterone are not a “magic tablet.” To achieve optimal results, it is necessary to combine their technique with proper nutrition, regular physical exercises, sufficient sleep and a decrease in stress.
- Consult a doctor: Before taking any dietary supplement to increase testosterone, it is recommended to consult a doctor. The doctor will be able to evaluate your health status, identify possible contraindications and choose the most suitable dietary supplement.
Following these principles, you can make a more conscious choice of dietary supplement to increase testosterone and increase the chances of achieving the desired results. Remember that the safety and effectiveness of dietary supplements are priority.
3. TOP-10 dietary supplements who proved their effectiveness.
There are many ingredients that are used in dietary supplements to increase testosterone. However, not all of them have a sufficient scientific base confirming their effectiveness. In this section, we will consider 10 ingredients, which, according to studies, can have a positive effect on testosterone levels, libido and general health.
3.1. D-asparaginic acid (DAA): mechanism of action, dosage, research.
D-asparaginic acid (DAA) is an amino acid that plays an important role in the endocrine system. She participates in the production of hormones, including testosterone.
The mechanism of action:
DAA affects the hypothalamus and pituitary gland, stimulating the production of gonadotropin-ririzing hormone (GNRH) and luteinizing hormone (LH). GNRH stimulates the pituitary gland to the production of LH and follicle -stimulating hormone (FSH). LH, in turn, stimulates Leydig’s cells in testicles to the production of testosterone. DAA can also directly affect the testicles, enhancing the production of testosterone.
Dosage:
The recommended DAA dosage is 2-3 grams per day, divided into 1-2 doses. Reception cycles are usually 2-4 weeks, with interruptions.
Research:
Some studies have shown that DAA can increase testosterone levels in men with low testosterone levels. For example, a study published in the journal “Reproductive Biology and Endocrinology” showed that taking 3 grams of DAA per day for 12 days increased the level of testosterone by an average of 42% in men with a normal level of testosterone. However, other studies did not show the significant influence of DAA on testosterone levels, especially in men with a normal level of testosterone and trained athletes. Some studies also showed a decrease in testosterone level after the cessation of DAA.
Conclusion:
DAA can be effective for increasing testosterone levels in men with low testosterone levels, but its effectiveness in men with a normal level of testosterone and trained athletes remains in question. Further research is needed to confirm the effectiveness and safety of the DAA.
3.2. Tribulus Terrestris: Saponins and influence on libido and testosterone.
Tribulus Terrestris (Tribulus Terrestris) is a plant that is traditionally used in Ayurvedic and Chinese medicine to increase libido and improve sexual function.
Saponin and influence of libido and testosterone:
The main acting substances of the tribulus are saponins, in particular prototioxin. It is believed that saponins can stimulate the production of LH and FSH, which, in turn, leads to an increase in testosterone levels. However, research results are contradictory. Some studies have shown that tribulus can increase libido and improve sexual function, but does not have a significant effect on testosterone levels. Other studies have not shown any influence of the tribulus on the level of testosterone or libido.
Dosage:
The recommended dosage of the tribulus terrestris varies depending on the concentration of saponins. Typically, dosages from 250 to 750 mg per day are used, standardized to 45-90% of saponins.
Research:
Numerous studies studied the influence of tribulus on the level of testosterone and libido. Some studies have shown positive results regarding libido and sexual function, especially in men with erectile dysfunction. However, most studies did not reveal the significant effect of the tribulus on the level of testosterone in healthy men.
Conclusion:
Tower tribulus can be effective for increasing libido and improving sexual function, but its effect on testosterone levels remains unproven. Further research is needed to confirm the effectiveness of the tribulus and determine the optimal dosages.
3.3. Fenugreek: influence on free testosterone and muscle strength.
Fenugreek is a plant that is traditionally used in cooking and medicine. Fencing seeds contain compounds that can have a positive effect on the level of testosterone, libido and muscle strength.
Influence on free testosterone and muscle power:
The fencing contains saponins that can inhibit an aromatase enzyme that turns testosterone into estrogen. This can lead to an increase in the level of free, active testosterone in the body. Some studies have shown that the fences can increase libido, improve sexual function and increase muscle strength.
Dosage:
The recommended dosage of the penalty extract is 500-600 mg per day, standardized up to 50% of saponins.
Research:
Some studies have shown that the fencing can increase the level of free testosterone and improve sexual function. For example, a study published in the journal Phytotherapy Research showed that taking 600 mg of fencing extract per day for 8 weeks increased the level of free testosterone and improved sexual attraction in men. Other studies have shown that the fencing can increase muscle strength and reduce the fat mass.
Conclusion:
The fencing can be effective for increasing the level of free testosterone, improving sexual function and increasing muscle strength. Further studies are needed to confirm the effectiveness of the fencing and determine the optimal dosages.
3.4. Vitamin D3: the role in the synthesis of hormones, optimal dosages and sources.
Vitamin D3 is a fat -soluble vitamin that plays an important role in the health of bones, the immune system and the synthesis of hormones, including testosterone.
The role in the synthesis of hormones:
Vitamin D3 is involved in the synthesis of testosterone, acting on Leydig’s cells in the testicles. Vitamin D3 receptors are present in many body tissues, including testicles and pituitary glands. Vitamin D3 deficiency can lead to a decrease in testosterone levels.
Optimal dosages and sources:
The recommended daily dose of vitamin D3 is 600-800 IU (international units). However, many people need higher doses, especially in the winter season or with a limited stay in the sun. The optimal dosage of vitamin D3 can vary depending on the individual characteristics of the body and the level of vitamin D3 in the blood. Before taking vitamin D3, it is recommended to take a blood test to the level of 25-hydroxyvitamin D [25(OH)D] And consult a doctor.
The main sources of vitamin D3 are:
- Sunlight: Under the influence of sunlight, the skin produces vitamin D3.
- Food: Vitamin D3 is found in fatty fish (salmon, tuna, mackerel), egg yolks and enriched products (milk, yogurt, cereals).
- Bad: Vitamin D3 is available in the form of dietary supplements in various forms (capsules, tablets, drops).
Research:
Numerous studies have shown the relationship between the level of vitamin D3 and the level of testosterone. Studies have shown that the intake of vitamin D3 can increase the level of testosterone, especially in men with vitamin D3 deficiency. For example, a study published in the journal “Hormone and Metabolic Research” showed that the reception of 3332 IU Vitamin D3 per day increased the level of testosterone by an average of 20% in men with vitamin D3 deficiency.
Conclusion:
Vitamin D3 plays an important role in the synthesis of testosterone. Maintaining the optimal level of vitamin D3 can help increase the level of testosterone and improve the general state of health. It is recommended to regularly check the level of vitamin D3 in the blood and take vitamin D3 in case of deficiency.
3.5. Zinc: Participation in the synthesis of testosterone, interaction with aromatase.
Zinc is a trace element that plays an important role in many body functions, including testosterone synthesis, immune system and wound healing.
Participation in the synthesis of testosterone, interaction with aromatase:
Zinc is involved in the synthesis of testosterone, acting on Leydig’s cells in the testicles. It can also inhibit an aromatase enzyme that turns testosterone into estrogen, which can lead to an increase in the level of free testosterone. Zinc deficiency can lead to a decrease in testosterone levels.
Dosage:
The recommended daily dose of zinc is 11 mg for men. However, athletes and people with zinc deficiency may require a higher dose. It is recommended to take zinc in the form of citrate, gluconate or picoline, as these forms are better absorbed.
Sources:
The main sources of zinc are:
- Food: Zinc is contained in meat (especially in red meat), seafood (oysters, crabs), nuts, seeds, legumes and whole grains.
- Bad: Zinc is available in the form of dietary supplements in various forms (tablets, capsules).
Research:
Numerous studies have shown the relationship between zinc level and testosterone levels. Studies have shown that zinc intake can increase the level of testosterone, especially in men with zinc deficiency. For example, a study published in the journal Nutrition showed that taking 30 mg of zinc per day for 6 months increased the level of testosterone in men with a low level of testosterone.
Conclusion:
Zinc plays an important role in the synthesis of testosterone. Maintaining the optimal level of zinc can contribute to increasing testosterone levels and improving the general state of health. It is recommended to use foods rich in zinc, and take zinc in the form of dietary supplements in case of deficiency.
3.6. Magnesium: influence on free testosterone and overall well -being.
Magnesium is a mineral that plays an important role in many body functions, including energy metabolism, muscle and nerves function, as well as the synthesis of hormones, including testosterone.
Influence on free testosterone and overall well -being:
Magnesium can increase the level of free testosterone, contacting globulin connecting sex hormones (GSPG), which makes testosterone more accessible to the body. It is also important for general well -being and energy metabolism, which indirectly affects the level of testosterone.
Dosage:
The recommended daily dose of magnesium is 400-420 mg for men. It is recommended to take magnesium in the form of citrate, glycinate or tronate, since these forms are better absorbed.
Sources:
The main sources of magnesium are:
- Food: Magnesium is found in green leafy vegetables (spinach, cabbage), nuts, seeds, legumes, whole grain products and avocados.
- Bad: Magnesium is available in the form of dietary supplements in various forms (tablets, capsules, powder).
Research:
Some studies have shown that the method of magnesium can increase the level of testosterone, especially in men with magnesium deficiency and in physically active people. For example, a study published in the journal Biological Trace Element Research showed that taking 10 mg of magnesium per kilogram of body weight per day for 4 weeks increased the level of testosterone among trained men after intense physical exercises.
Conclusion:
Magnesium plays an important role in maintaining the optimal level of testosterone and general well -being. Maintaining the optimal level of magnesium can help increase the level of free testosterone and improve energy metabolism. It is recommended to use products rich in magnesium, and take magnesium in the form of dietary supplements in case of deficiency.
3.7. Ginseng root (Panax Ginseng): adapptogenic properties and the effect on hormonal balance.
Ginseng root is a plant that is traditionally used in oriental medicine as adaptogen, that is, a substance that helps the body adapt to stress and improves overall well -being.
Adaptogenic properties and influence on the hormonal balance:
Ginseng has adaptogenic properties, which means that it can help the body adapt to physical and emotional stress. Stress can negatively affect the level of testosterone, so a decrease in stress with ginseng can indirectly contribute to increasing testosterone levels. Ginseng can also affect the hormonal balance, stimulating the production of hormones, such as LH and FSH.
Dosage:
The recommended dosage of ginseng extract is 200-400 mg per day, standardized up to 2-3% of gynzenosides (active ginseng components).
Research:
Some studies have shown that ginseng can increase testosterone levels, improve libido and erectile function. For example, a study published in the journal Journal of Urology showed that taking 1000 mg of Korean red ginseng per day for 12 weeks improved erectile function in men with erectile dysfunction. Other studies have shown that ginseng can increase testosterone levels and improve overall well -being.
Conclusion:
Ginseng root can be effective for increasing testosterone levels, improving libido, erectile function and overall well -being. It has adaptogenic properties that can help the body adapt to stress and improve hormonal balance. Further research is needed to confirm the effectiveness of ginseng and determine the optimal dosages.
3.8. Ashwagandha: reduction of cortisol and increased testosterone.
Ashwagandha is a plant that is traditionally used in Ayurvedic medicine as adaptogen.
Reducing cortisol and increased testosterone:
Ashvaganda is known for its adaptogenic properties that help the body to cope with stress. Chronic stress leads to an increased level of cortisol, stress hormone, which can suppress the production of testosterone. Ashvaganda helps to reduce the level of cortisol, thereby creating favorable conditions for increasing testosterone levels.
Dosage:
The recommended dosage of Ashvaganda extract is 300-500 mg per day, standardized to 2.5-5% vitanolides (active components of Ashvaganda).
Research:
Numerous studies have shown that Ashvaganda can reduce cortisol levels and increase testosterone levels. For example, a study published in the journal “Journal of the International Society of Sports Nutrition” showed that the reception of 300 mg of Ashvaganda extract twice a day increased muscle strength and mass for 8 weeks, reduced the level of cortisol and increased the level of testosterone in trained men.
Conclusion:
Ashvaganda can be effective for reducing the level of cortisol and increasing testosterone levels. It has adaptogenic properties and can help the body cope with stress. It is recommended to take Ashvaganda in the form of a standardized extract to achieve optimal results.
3.9. Diindolylmethane (DIM): Estrogen metabolism and influence on the ratio of testosterone and estrogens.
Diindolylmethane (DIM) is a compound that is formed in the body after consuming cruciferous vegetables, such as broccoli, cabbage and cauliflower.
Estrogen metabolism and influence on the ratio of testosterone and estrogens:
DIM affects the metabolism of estrogens, contributing to the formation of more “useful” forms of estrogen (2-hydroxyestrogens) and reducing the level of “harmful” forms of estrogens (16-alpha-hydroxystrogens). This can lead to an improvement in the ratio of testosterone and estrogen, which can be useful for men suffering from estrogenary dominant.
Dosage:
The recommended DIM dosage is 100-300 mg per day.
Research:
Some studies have shown that DIM can improve the ratio of testosterone and estrogens, reduce the risk of developing prostate cancer and improve the general health. However, it should be noted that most DIM studies were conducted on animals or in a test tube. Further research on people is needed to confirm DIM effectiveness.
Conclusion:
Diindolylmethane (DIM) can be useful for improving the ratio of testosterone and estrogen. It affects the metabolism of estrogen, contributing to the formation of more “useful” forms of estrogen. Further research is needed to confirm DIM effectiveness.
3.10. Bor: influence on the level of free testosterone and bone density.
Bor is a trace element that plays an important role in bone health, brain function and hormonal balance.
Influence on the level of free testosterone and bone density:
Bor can increase the level of free testosterone, contacting the GSPG, which makes testosterone more accessible to the body. It also plays an important role in maintaining bone density, which can be especially useful for older men.
Dosage:
The recommended boron dosage is 3-6 mg per day.
Sources:
The main sources of Bora are:
- Food: Bor is found in fruits (apples, pears, grapes), vegetables (broccoli, carrots, spinach), nuts and legumes.
- Bad: Bor is available in the form of dietary supplements in various forms (tablets, capsules).
Research:
Some studies have shown that taking boron can increase the level of free testosterone and improve bone density. For example, a study published in the journal “Trace Elements in Medicine and Biology” showed that taking 6 mg of boron per day for 9 weeks increased the level of free testosterone in men.
Conclusion:
Bor can be effective for increasing the level of free testosterone and improve bone density. It is recommended to use products rich in boron, and take boron in the form of dietary supplements in case of deficiency.
4. The rating of the best dietary supplement to increase testosterone based on ingredients and reviews.
4.1. Dad assessment criteria: composition, dosage, manufacturer, reviews, price.
To compile an objective dietary supplement rating to increase testosterone, it is necessary to use clear evaluation criteria that will allow you to compare various products and determine the most effective and safe. In this rating