Testosterone dietary supplements: dosage and use
I. Introduction to the theme of dietary supplements for testosterone
Testosterone, a key male sex hormone, plays an important role in many physiological processes, including the development of muscle mass, bone density, sexual function, mood and energy level. With age or under the influence of certain factors, the level of testosterone can decrease, leading to various symptoms, such as fatigue, a decrease in libido, loss of muscle mass and an increase in fat mass. Bades (biologically active additives) for testosterone are positioned as a method of natural increase in the level of this hormone, but their effectiveness and safety are the subject of discussion and research. It is important to understand that dietary supplements are not drugs and are not regulated as strictly as medicines. Before taking any dietary supplement to increase testosterone, you need to consult a doctor to determine the cause of the low level of testosterone and exclude contraindications.
II. The most common dietary supplement to increase testosterone and their action mechanisms
There are many dietary supplements that declare the ability to increase testosterone levels. The effectiveness of these additives varies, and many of them have limited scientific evidence in support of their statements. It is important to get acquainted with available research and potential risks before taking any dietary supplement.
A. D-asparaginic acid (D-ASPARTIC ACID, DAA)
- The mechanism of action: DAA is an amino acid involved in the synthesis of hormones, including testosterone. It is believed that DAA stimulates the release of luteinizing hormone (LH) from the pituitary gland, which, in turn, stimulates the testicles to the production of testosterone. DAA can also directly affect the production of testosterone in testicles.
- Dosage: A typical DAA dosage is 2-3 grams per day, divided into several receptions. Some studies show that the effectiveness of the DAA can decrease after several weeks of admission, so it is recommended to take breaks in the reception.
- Potential side effects: In rare cases, headaches, irritability and disorders of the gastrointestinal tract can be observed. It is not recommended to take DAA to persons with kidney diseases.
- Scientific evidence: Some studies show that the DAA can increase the level of testosterone in men with a low level of this hormone, but other studies have not revealed a significant effect on testosterone levels in healthy men with a normal level.
B. Tribulus Tribulus Terrestris)
- The mechanism of action: Tribulus is a plant that is traditionally used in Ayurvedic and Chinese medicine. It is believed that the tribulus contains saponins that can stimulate the release of LH and testosterone. Some studies also suggest that tribulus can improve sexual function and libido.
- Dosage: A typical dosage of the tribulus is 250-750 mg per day, divided into several tricks. It is important to choose tribulus extracts with a high content of saponins (at least 45%).
- Potential side effects: In rare cases, disorders of the gastrointestinal tract, insomnia and an increase in aggressiveness can be observed. It is not recommended to take tribulus to persons with prostate diseases.
- Scientific evidence: Most studies of the tribulus were conducted on animals or in small groups of people. The results of these studies are ambiguous: some studies show that the tribulus can improve the sexual function and libido, but does not affect the level of testosterone, while other studies have not revealed any significant effects.
C. Penig the Senaek (Fenugreek)
- The mechanism of action: A fencth is a plant whose seeds are traditionally used in cooking and medicine. It is believed that the fenced carpet contains compounds that can inhibit an aromatase enzyme that converts testosterone into estrogen. Thus, the fencing can help increase the level of free testosterone, which is a biologically active form of the hormone.
- Dosage: A typical fencing dosage is 500-600 mg per day, divided into several tricks. It is important to choose the penalty submarines standardized by the content of saponins.
- Potential side effects: Disorders of the gastrointestinal tract, a change in the smell of sweat and urine (on the smell of maple) can be observed. It is not recommended to take a fenced carrier for pregnant women and people with thyroid diseases.
- Scientific evidence: Some studies show that the fencing can increase the level of free testosterone and improve the sexual function in men, especially in those who play sports.
D. Zinc (ZINC)
- The mechanism of action: Zinc is an important mineral necessary for many physiological processes, including testosterone production. Zinc is involved in the work of the enzymes necessary for the synthesis of testosterone, and can also inhibit the enzyme aromatase. Zinc deficiency can lead to a decrease in testosterone levels.
- Dosage: The recommended daily dose of zinc is 11 mg for men. As a dietary supplement to increase testosterone, doses of 25-50 mg per day are usually used. It is important not to exceed the recommended dose, since the excess of zinc can be harmful.
- Potential side effects: Disorders of the gastrointestinal tract, nausea and vomiting may be observed. With prolonged use of high doses of zinc, copper deficiency may occur.
- Scientific evidence: Studies show that zinc intake can increase testosterone levels in men with zinc deficiency. However, in men with a normal zinc level, taking zinc additives, as a rule, does not have a significant effect on testosterone levels.
E. Magnesium (Magnesium)
- The mechanism of action: Magnesium is another important mineral necessary for many physiological processes, including testosterone production. Magnesium is involved in the regulation of the hormonal system and can affect the level of testosterone. Magnesium deficiency can lead to a decrease in testosterone levels.
- Dosage: The recommended daily dose of magnesium is 400-420 mg for men. As a dietary supplement to increase testosterone, doses of 200-400 mg per day are usually used.
- Potential side effects: Disorders of the gastrointestinal tract, diarrhea may be observed. It is not recommended to take magnesium faces with kidney diseases.
- Scientific evidence: Studies show that Magnesium intake can increase the level of testosterone in men with magnesium deficiency, especially in those who play sports.
F. Vitamin D.
- The mechanism of action: Vitamin D is a fat -soluble vitamin that plays an important role in many physiological processes, including testosterone production. Vitamin D interacts with vitamin D (VDR) receptors in various tissues, including testicles, and can affect the synthesis of testosterone. Vitamin D deficiency can lead to a decrease in testosterone levels.
- Dosage: The recommended daily dose of vitamin D varies depending on the age, state of health and level of vitamin D in the blood. It is usually recommended to take 1000-2000 IU (international units) of vitamin D per day. To determine the optimal dose, it is recommended to take a blood test to the level of vitamin D.
- Potential side effects: With an overdose of vitamin D, nausea, vomiting, weakness and loss of appetite can be observed. Long -term intake of high doses of vitamin D can lead to hypercalcemia (an increased level of calcium in the blood).
- Scientific evidence: 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 additives, as a rule, does not have a significant effect on testosterone levels.
G. Ashwaganda (Ashwagandha)
- The mechanism of action: Ashvaganda is an adaptogenic plant that is traditionally used in Ayurvedic medicine. It is believed that Ashvaganda reduces the level of cortisol (stress hormone), which can indirectly increase the level of testosterone. Ashvaganda can also improve the quality of sperm and libido.
- Dosage: A typical dosage of Ashvaganda is 300-500 mg of extract per day, divided into several tricks. It is important to choose ashvaganda extracts standardized in terms of vitanolides (active components).
- Potential side effects: Disorders of the gastrointestinal tract, drowsiness and decrease in blood pressure can be observed. It is not recommended to take ashvagand for pregnant women and people with thyroid diseases.
- Scientific evidence: Some studies show that Ashvagand can increase testosterone levels, improve sperm quality and reduce cortisol levels in men.
H. Goryanka (Epimedium, Horny Goat Weed)
- The mechanism of action: Goryanka is a plant traditionally used in Chinese medicine. It is believed that Goryanka contains Ikariin, which is an inhibitor of phosphodiesterase-5 (PDE5), similar to the mechanism of action of drugs for the treatment of erectile dysfunction (for example, sildenafil). Ikariin can also increase nitrogen oxide (no), which helps to expand blood vessels and improve blood flow in the genitals. Some studies suggest that Goryanka can increase testosterone levels.
- Dosage: The typical dosage of Goryanka is 500-1500 mg per day, divided into several tricks. It is important to choose the extracts of Gvanki standardized in terms of the Ikariin content (at least 10%).
- Potential side effects: Disorders of the gastrointestinal tract, dizziness and an increase in blood pressure may be observed. It is not recommended to take Goryanka to faces with heart disease and blood vessels.
- Scientific evidence: School studies in public are limited. Some animal studies show that Goryanka can improve erectile function and increase testosterone levels. Additional studies in humans are needed to confirm these effects.
III. Factors affecting the effectiveness of dietary supplements for testosterone
The effectiveness of dietary supplements for testosterone can vary depending on many factors, including:
- Individual characteristics of the body: Genetics, age, state of health and lifestyle can affect how the body reacts to dietary supplements.
- Quality and composition of the dietary supplement: The quality and composition of the dietary supplement can vary significantly depending on the manufacturer and the product of the product. It is important to choose dietary supplements from reliable manufacturers who test their products for cleanliness and efficiency. It is also important to pay attention to the standardization of extracts by the content of active components.
- Dosage and reception mode: Compliance with the recommended dosage and dietary supplement mode is an important condition for achieving maximum efficiency. Some dietary supplements must be taken on an empty stomach, others — during eating.
- Related factors: To increase the efficiency of dietary supplements for testosterone, it is necessary to observe a healthy lifestyle, including proper nutrition, regular physical exercises and sufficient sleep. The rejection of bad habits (smoking, alcohol consumption) can also help increase testosterone levels.
- The presence of nutrient deficits: The deficiency of certain nutrients, such as zinc, magnesium and vitamin D, can reduce testosterone levels. In such cases, taking the appropriate dietary supplements can be more effective.
IV. Risks and side effects of the use of dietary supplements for testosterone
The use of dietary supplements for testosterone can be associated with certain risks and side effects. It is important to consider these risks before taking any dietary supplements.
- Insufficient adjustment: Bades are not regulated as strictly as drugs, so the quality and safety of dietary supplements can vary. There is a risk of dietary supplements containing harmful impurities or not containing declared active components.
- Interaction with drugs: Bades can interact with drugs, enhancing or weakening their effect. Before taking any dietary supplements, it is necessary to inform the doctor about all the drugs taken.
- Side effects: Some dietary supplements can cause side effects, such as disorders of the gastrointestinal tract, headaches, irritability and insomnia. In rare cases, more serious side effects may occur.
- Influence on hormonal balance: Reception of dietary supplements for testosterone can disrupt the hormonal balance in the body. In some cases, this can lead to undesirable consequences, such as gynecomastia (an increase in the chest glands in men).
- Masking the underlying disease: The low level of testosterone can be a symptom of the underlying disease. Reception of dietary supplements to increase testosterone can mask the symptoms of this disease and make it difficult to diagnose it.
V. Alternatives Badam to increase testosterone
There are alternative ways to increase testosterone levels that are not related to the reception of dietary supplements. These methods, as a rule, are safer and effective than taking dietary supplements.
- Healthy lifestyle: Compliance with a healthy lifestyle, including proper nutrition, regular physical exercises and sufficient sleep, is the most effective way to increase testosterone levels.
- Reducing stress levels: Chronic stress can reduce testosterone levels. Regular yoga, meditation or other relaxing techniques can help reduce stress levels and increase testosterone levels.
- Food optimization: Proper nutrition, rich in proteins, healthy fats and complex carbohydrates, is necessary for the production of testosterone. Processed products, sugar and trans fats should be avoided.
- Regular physical exercises: Regular physical exercises, especially strength training, can increase testosterone levels.
- Medication: In some cases, drug treatment, such as replacement therapy with testosterone (ZTT), may be required to increase testosterone levels. ZTT is prescribed by a doctor and conducted under his control.
VI. Recommendations for the use of dietary supplements for testosterone
If you decide to take dietary supplement to increase testosterone, it is important to follow the following recommendations:
- Consult a doctor: Before taking any dietary supplements, you need to consult a doctor in order to determine the cause of the low level of testosterone and exclude contraindications.
- Choose dietary supplements from reliable manufacturers: Choose dietary supplements from reliable manufacturers who test their products for cleanliness and efficiency.
- Follow the recommended dosage and reception mode: Follow the recommended dosage and dietary supplement mode indicated on the product label.
- Follow your condition: Carefully follow your condition and inform the doctor about any side effects.
- Do not take dietary supplements for a long time: Do not take dietary supplements for a long time without consulting a doctor.
- Combine the reception of dietary supplements with a healthy lifestyle: Combine the reception of dietary supplements with a healthy lifestyle, including proper nutrition, regular physical exercises and sufficient sleep.
- Do not use dietary supplements as a replacement for medicines: Bades are not drugs and cannot be used as a replacement for drugs.
VII. Conclusion
Testosterone dietary supplements can be useful for increasing the level of this hormone in some men, but their effectiveness and safety are the subject of discussion and research. It is important to carefully study information about dietary supplements, consult a doctor and follow the recommendations for use in order to minimize risks and get maximum benefit. Alternative ways to increase testosterone levels, such as a healthy lifestyle, proper nutrition and regular physical exercises, are safer and more effective options.