Testosterone dietary supplements: Instructions for use

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Table of contents:

Testosterone: Fundamentals and meaning
- 1.1 What is testosterone?
- 1.2 The role of testosterone in the body of men and women
- 1.3 causes of low level of testosterone
- 1.4 Symptoms of testosterone deficiency
- 1.5 Diagnosis of testosterone deficiency
Dietary supplement to increase testosterone: review and classification
- 2.1 General information about dietary supplements
- 2.2 Classification of dietary supplement to increase testosterone
  - 2.2.1 Plant adaptogens
  - 2.2.2 Vitamins and minerals
  - 2.2.3 amino acids
  - 2.2.4 more supplements
Plant adaptogens to increase testosterone
- 3.1 Tribulus Terrestris (Tribulus Terrrestris)
  - 3.1.1 The mechanism of action of the tribulus
  - 3.1.2 Dosage and scheme accept the tribulus
  - 3.1.3 side effects and contraindications of the tribulus
  - 3.1.4 Clinical studies of the effectiveness of the tribulus
- 3.2 Ashwagandha (Ashwaganda)
  - 3.2.1 Mechanism Actions Ashwagandy
  - 3.2.2 Dosage and Scheme Accepts Ashwagandy
  - 3.2.3 side effects and contraindications of Ashvaganda
  - 3.2.4 Clinical studies of the effectiveness of Ashvaganda
- 3.3 Maca Root (Maki root of Peruvian)
  - 3.3.1 Maki action mechanism
  - 3.3.2 Dosage and Maki reception scheme
  - 3.3.3 side effects and contraindications of poppies
  - 3.3.4 Clinical studies of the effectiveness of Maki
- 3.4 Tongkat Ali (Tongkat Ali)
  - 3.4.1 The mechanism of action Tongkat Ali
  - 3.4.2 Dosage and Scheme Accepts Tongat Ali
  - 3.4.3 side effects and contraindications of Tongkat Ali
  - 3.4.4 Clinical studies of the effectiveness of Tongat Ali
- 3.5 epimedium (Goryanka)
  - 3.5.1 The mechanism of action
  - 3.5.2 Dosage and Scheme Accepts Gorians
  - 3.5.3 Side effects and contraindications
  - 3.5.4 Clinical studies of the efficiency of Goryanka
Vitamins and minerals to increase testosterone
- 4.1 Vitamin D.
  - 4.1.1 Vitamin D action mechanism
  - 4.1.2 Dosage and Scheme takes Vitamin D
  - 4.1.3 side effects and contraindications of vitamin D
  - 4.1.4 Clinical studies of vitamin D efficiency
- 4.2 zinc
  - 4.2.1 zinc mechanism
  - 4.2.2 Dosage and scheme accept zinc
  - 4.2.3 Side effects and zinc contraindications
  - 4.2.4 Clinical studies of zinc effectiveness
- 4.3 Magnesium
  - 4.3.1 Magnesium action mechanism
  - 4.3.2 Dosage and Magnesium admission scheme
  - 4.3.3 side effects and contraindications of magnesium
  - 4.3.4 Clinical studies of magnesium effectiveness
- 4.4 brown
  - 4.4.1 Boor action mechanism
  - 4.4.2 Dosage and boron reception scheme
  - 4.4.3 Side effects and contraindications of boron
  - 4.4.4 Clinical studies of the effectiveness of the boron
- 4.5 Vitamin B6
  - 4.5.1 Vitamin B6 action mechanism
  - 4.5.2 Dosage and Scheme takes Vitamin B6
  - 4.5.3 side effects and contraindications of vitamin B6
  - 4.5.4 Clinical studies of vitamin B6 effectiveness
Amino acids to increase testosterone
- 5.1 d-asparaginic acid (DAA)
  - 5.1.1 DAA
  - 5.1.2 Dosage and DAA reception scheme
  - 5.1.3 Side effects and contraindications DAA
  - 5.1.4 Clinical research studies DAA
- 5.2 L-arginin
  - 5.2.1 L-Arginine mechanism
  - 5.2.2 Dosage and reception scheme L-Arginine
  - 5.2.3 Side effects and contraindications L-Arginine
  - 5.2.4 Clinical studies of the effectiveness of L-Arginine
- 5.3 L-Carrenitin
  - 5.3.1 L-carnitine action mechanism
  - 5.3.2 Dosage and reception scheme L-carnitine
  - 5.3.3 side effects and contraindications of L-carnitine
  - 5.3.4 Clinical studies of the effectiveness of L-carnitine
Other additives to increase testosterone
- 6.1 Creatine
  - 6.1.1 Mechanism Actions Creatine
  - 6.1.2 The dosage and a scheme accepts creatine
  - 6.1.3 Side effects and contraindications of creatine
  - 6.1.4 Clinical studies of creatine effectiveness
- 6.2 CLA (conjugated linoleic acid)
  - 6.2.1 Cla action mechanism
  - 6.2.2 Dosage and Scheme adopts CLA
  - 6.2.3 side effects and contraindications Cla
  - 6.2.4 Clinical studies of the effectiveness of CLA
- 6.3 Phospatidempils
  - 6.3.1 The mechanism of action of phosphatidylserin
  - 6.3.2 Dosage and scheme accept phosphatidylserine
  - 6.3.3 Side effects and contraindications of phosphatidylserin
  - 6.3.4 Clinical studies of the effectiveness of phosphatidylserin
- 6.4 Melatonin
  - 6.4.1 Melatonin
  - 6.4.2 Dosage and melatonin reception scheme
  - 6.4.3 side effects and contraindications of melatonin
  - 6.4.4 Clinical studies of melatonin effectiveness
- 6.5 DHEA (dehidroeperolostrostone)
  - 6.5.1 Dhea action mechanism
  - 6.5.2 Dosage and Scheme Accepts DHEA
  - 6.5.3 Side effects and contraindications dhea
  - 6.5.4 Clinical studies of the effectiveness of DHEA
How to choose the right dietary supplement to increase testosterone
- 7.1 The composition of the product and its active components
- 7.2 output form (capsules, tablets, powder, liquid)
- 7.3 Dosage of active substances
- 7.4 manufacturer and his reputation
- 7.5 availability of quality certificates
- 7.6 Consumer reviews
- 7.7 combination of dietary supplements with other drugs and additives
- 7.8 Consultation with a doctor
Rules for taking dietary supplement to increase testosterone
- 8.1 Definition Objective accepts Badov
- 8.2 Selection of the optimal combination of dietary supplements
- 8.3 Compliance with the recommended dosage
- 8.4 Duration of the course of admission
- 8.5 Cycling of dietary supplements
- 8.6 Observation of the reaction of the body
- 8.7 testosterone levels
- 8.8 Dosage adjustment and reception scheme
Diet and lifestyle to increase testosterone
- 9.1 balanced diet
- 9.2 sufficient consumption of protein, fats and carbohydrates
- 9.3 The importance of healthy fats (omega-3, omega-6, omega-9)
- 9.4 Blood sugar control
- 9.5 Physical activity and training
- 9.6 Regular strength training
- 9.7 aerobic loads
- 9.8 sufficient sleep and rest
- 9.9 Stress management
- 9.10 Refusal of bad habits (smoking, alcohol)
Side effects and risks of taking dietary supplement to increase testosterone
- 10.1 General side effects of dietary supplements
- 10.2 Allergic reactions
- 10.3 Problems with digestion
- 10.4 Hormonal imbalance
- 10.5 Influence on the work of the liver and kidneys
- 10.6 Interaction with other drugs
- 10.7 overdose and its consequences
- 10.8 Individual intolerance
Precautions and contraindications
- 11.1 General contraindications for receiving dietary supplements
- 11.2 Diseases of the liver and kidneys
- 11.3 Cardiovascular diseases
- 11.4 diabetes
- 11.5 Problems with prostate
- 11.6 Autoimmune diseases
- 11.7 Pregnancy and lactation
- 11.8 Children and adolescence
- 11.9 Individual intolerance to components
Alternative methods for increasing testosterone
- 12.1 Hormonal therapy
- 12.2 Advantages and disadvantages of hormonal therapy
- 12.3 Other methods (acupuncture, physiotherapy)
Research and scientific data on dietary supplements for testosterone
- 13.1 Review of scientific research
- 13.2 meta analyzes and systematic reviews
- 13.3 The importance of critical research analysis
Myths and misconceptions about dietary supplement to increase testosterone
- 14.1 dietary supplements are an analogue of steroids
- 14.2 dietary supplements solve all problems with testosterone
- 14.3 The larger the dosage, the better the effect
- 14.4 dietary supplements are suitable for everyone
- 14.5 dietary supplements have no side effects
Conclusion (absent)

1. Testosterone: Fundamentals and meaning

1.1 What is testosterone?

Testosterone is the main male sex hormone related to the androgen group. It is steroid hormone, synthesized mainly in Leydig’s cells located in the testicles in men, and in small quantities — in ovaries and adrenal glands in women. Chemically, testosterone is cholesterol. Its molecular formula C19H28O2. The synthesis of testosterone is regulated by luteinizing hormone (LH), which is released by the pituitary gland in response to gonadotropin-releasing hormone (GNRG) from the hypothalamus. The process includes a number of enzymatic reactions in which cholesterol is transformed into transnhenolone, then into progesterone, and, finally, into testosterone.

1.2 The role of testosterone in the body of men and women

In men Testosterone plays a key role in:

Development and maintenance of male sexual characteristics: The development of the genitals, hair growth on the face and body, coarsening of the voice during puberty.
Spermatogenesis: It is necessary for normal sperm production.
Muscle mass and strength: Stimulates the growth of muscle tissue and increases strength.
Bone density: Supports bone health and prevents osteoporosis.
Energy and endurance: Affects the level of energy and general physical performance.
Libido and sexual function: Plays an important role in sexual attraction and erectile function.
Mood and cognitive functions: Affects the mood, memory and concentration of attention.
Distribution of fat: It affects the distribution of adipose tissue in the body.

In women Testosterone is also important, albeit in smaller concentrations. He participates in:

Libido: Affects sexual attraction.
Bone density: Supports bone health.
Muscle mass: Participates in maintaining muscle mass.
Overall well -being: Affects the level of energy and overall well -being.

It is important to note that an excess of testosterone in women can lead to undesirable effects, such as hirsutism (excess hair growth), acne and menstrual disorders.

1.3 causes of low level of testosterone

The low level of testosterone (hypogonadism) can be caused by various factors, including:

Age: The level of testosterone naturally decreases with age, starting about 30 years.
Egg diseases: Injuries, infections (for example, orchitis), or egg cancer can damage Leydig cells and reduce testosterone production.
Disorders of the pituitary gland or hypothalamus: Problems with these glands that control hormonal regulation can lead to a decrease in the production of LH and GNRG, which, in turn, reduces the production of testosterone. Examples: pituitary tumors, Callman’s syndrome.
Chronic diseases: Diabetes, obesity, HIV/AIDS, chronic renal failure and other chronic diseases can negatively affect testosterone levels.
Some drugs: Opioid analgesics, corticosteroids, some antidepressants and antifungal drugs can reduce testosterone levels.
Obesity: Excess weight is associated with a lower level of testosterone. Fat tissue contributes to the conversion of testosterone into estrogen, which reduces the level of free testosterone.
Klainfelter syndrome: Genetic disease in men characterized by the presence of additional X-chromosome (XXY), which leads to a violation of the development of testicles and a decrease in testosterone production.
Alcohol abuse and drugs: The chronic consumption of alcohol and drugs can negatively affect the function of the testicles and the production of testosterone.
Stress: Chronic stress can increase the level of cortisol, which, in turn, can reduce testosterone levels.
Inal meals: The lack of nutrients necessary for the synthesis of testosterone (for example, zinc, vitamin D) can lead to a decrease in its level.

1.4 Symptoms of testosterone deficiency

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

Libido reduction (sexual attraction): Reducing interest in sex.
Erectile dysfunction: Difficulties with achieving or maintaining an erection.
Reducing muscle mass and strength: Reducing muscle strength and endurance, difficulties with increasing muscle mass.
Increase fat mass: Weight gain, especially in the abdomen.
Fatigue and weakness: A constant feeling of fatigue and lack of energy.
Depression and irritability: Mood swings, depression, irritability.
Reduced bone density: Increase risk osteoporosis.
Deterioration of cognitive functions: Problems with memory, concentration of attention and thinking.
Hair loss: Accelerated hair loss on the body and head.
Breast enlargement (gynecomastia): The development of breast tissue in men.
Reducing the size of the testicles: Reducing the sizes of the testicles.
Tucks of heat: A sudden feeling of heat, sweating.

It is important to note that some of these symptoms can be caused by other causes, therefore, for accurate diagnosis, you must consult a doctor and take tests for testosterone levels.

1.5 Diagnosis of testosterone deficiency

Diagnosis of testosterone deficiency includes:

A history of history: The doctor will ask about the symptoms, medical history, medications and lifestyle.
Physical examination: The doctor will examine the body for signs of testosterone deficiency, such as a decrease in muscle mass, an increase in fat mass, a decrease in the size of the testicles, gynecomastia.
Blood test for testosterone levels: The main method of diagnosis is to measure the level of testosterone in the blood. It is recommended to take the analysis in the morning, since the level of testosterone is the highest at this time of day. It is important to take the analysis at least twice to confirm the result. General testosterone and free testosterone are measured. The total testosterone is the total amount of testosterone in the blood, and free testosterone is a testosterone that is not associated with proteins and can freely affect tissues.
Other blood tests: The doctor may prescribe additional blood tests to exclude other causes of symptoms and assess the general state of health, such as:
- Luteinizing hormone (LH): Assessment of the function of the pituitary gland.
- Follicle -stimulating hormone (FSG): Assessment of the function of the pituitary gland.
- Prolactin: The exclusion of the pituitary tumor producing prolactin.
- Estradiol: Assessment of estrogen levels.
- Hemogram: General blood test.
- Biochemical blood test: Assessment of the function of the liver and kidneys, glucose and cholesterol levels.
Additional research: In some cases, additional studies can be required, such as an MRI of the pituitary gland or ultrasound of the testicles, to identify the cause of low level of testosterone.

2. Bades to increase testosterone: review and classification

2.1 General information about dietary supplements

Biologically active additives (dietary supplements) are concentrates of natural or natural biologically active substances, designed for direct intake with food or introduction into food products in order to enrich the ration with individual food or biologically active substances and their complexes, as well as to increase the adaptive capabilities of the body to adverse environmental factors. Bades are not drugs and are not intended for the treatment of diseases. However, they can be used as an auxiliary means to maintain health and improve overall well -being.

In the Russian Federation, dietary supplements are subject to state registration in the Federal Service for Supervision of the Protection of Consumer Rights and Human Welfare (Rospotrebnadzor). The registration procedure includes safety and compliance with quality requirements.

It is important to understand that the effectiveness and safety of dietary supplements can vary depending on the manufacturer, composition and individual characteristics of the body. Before taking dietary supplements, it is recommended to consult a doctor.

2.2 Classification of dietary supplement to increase testosterone

Bades, positioned as means for increasing testosterone levels, can be classified according to their main composition and mechanism of action to the following groups:

Plant adaptogens: These additives contain plant extracts that are believed to have the ability to increase the body’s resistance to stress and improve hormonal balance, indirectly affecting testosterone levels.
Vitamins and minerals: Some vitamins and minerals play an important role in the synthesis of testosterone and maintaining its level. The deficiency of these substances can lead to a decrease in testosterone levels.
Amino acids: Some amino acids are involved in the regulation of hormonal function and can influence the production of testosterone.
Other supplements: This category includes additives that can affect the level of testosterone due to other mechanisms, for example, by reducing the level of cortisol or increasing sensitivity to testosterone.

2.2.1 Plant adaptogens

Plant adaptogens are a group of plants that have the ability to increase the body’s resistance to various stress factors, such as physical, mental and environmental stress. It is believed that the adaptogens normalize the hormonal balance, improve the function of the immune system and increase the overall working capacity of the body. Some plant adaptogens are traditionally used to increase libido and improve sexual function, which is indirectly associated with the level of testosterone.

The most popular plant adaptogens used to increase testosterone include:

Tribulus Terrestris (Tribulus Terrrestris)
Ashwagandha (Ashwaganda)
Maca Root (Maki root of Peruvian)
Tongkat Ali (Tongkat Ali)
Epimedium (Goryanka)

2.2.2 Vitamins and minerals

Vitamins and minerals play an important role in maintaining general health and normal function of the body, including a hormonal system. Some vitamins and minerals, such as vitamin D, zinc, magnesium and boron, are involved in the synthesis of testosterone and maintaining its level. The deficiency of these substances can lead to a decrease in testosterone levels and the development of associated symptoms.

Vitamins and minerals, most important for maintaining the normal level of testosterone, include:

Vitamin D.
Zinc
Magnesium
The brown
Vitamin B6

2.2.3 amino acids

Amino acids are building proteins and play an important role in various physiological processes, including hormonal regulation. Some amino acids, such as D-asparaginic acid (DAA), L-arginine and L-Carnitin, can influence testosterone production and improve sexual function.

The amino acids used to increase testosterone include:

D-asparaginic acid (DAA)
L-arginin
L-carnitin

2.2.4 more supplements

This category includes additives that can affect the level of testosterone due to other mechanisms, for example, by reducing the level of cortisol, increasing sensitivity to testosterone or improving the general state of health.

Other additives used to increase testosterone include:

Creatine
CLA (conjugated linoleic acid)
Phospatidix
Melatonin
DHEA (dehidroeperolostrostone)

3. Plant adaptogens to increase testosterone

3.1 Tribulus Terrestris (Tribulus Terrrestris)

Tribulus Terrestris, also known as the scalckers, is a plant that is traditionally used in Ayurvedic and Chinese medicine to increase libido, improve sexual function and treat various diseases. In recent years, tribulus extract has become popular as a sports supplement to increase testosterone levels and improve sports results.

3.1.1 The mechanism of action of the tribulus

It is believed that the tribulus Terrytris contains saponins, such as proto -scenes, which can stimulate the production of luteinizing hormone (LH). LH, in turn, stimulates Leydig’s cells in testicles to the production of testosterone. However, the mechanism of action of the tribulus has not been fully studied, and the results of research on its influence on testosterone levels are contradictory. Some studies show that tribulus can increase the level of testosterone in men with a low level of testosterone, while other studies have not revealed Significant effects on the level of testosterone in healthy men with a normal level of testosterone. It is assumed that the tribulus can have a more pronounced effect on libido and sexual function than on the level of testosterone. Other possible mechanisms of action include antioxidant and anti -inflammatory properties, as well as an improvement in blood circulation in the genitals.

3.1.2 Dosage and scheme accept the tribulus

The recommended dosage of the tribulus terrestris varies depending on the concentration of saponins in the extract. The usually recommended dosage is 250-750 mg of extract per day, divided into 2-3 doses. It is important to choose extracts with a high content of saponins, usually standardized up to 40-90%. The course of taking the tribulus is usually 4-8 weeks, after which it is recommended to take a break for 2-4 weeks. Tribulus can be taken both separately and as part of complex additives to increase testosterone. It is recommended to take tribulus while eating.

3.1.3 side effects and contraindications of the tribulus

Tertrix tribulus is usually well tolerated, but in some cases side effects can occur, such as:

Digestive disorders (nausea, diarrhea, bloating)
Anxiety and irritability
Sleep disorders
Rarely — allergic reactions

Contraindications to the intake of the tribulus Terrytris:

Pregnancy and lactation
Inflammatory diseases of the prostate gland
Individual intolerance to components
Kidney diseases

3.1.4 Clinical studies of the effectiveness of the tribulus

Clinical studies of the effectiveness of the tribulus Terright in relation to increasing testosterone levels and improving sports results give conflicting results.

Some studies have shown that tribulus can increase testosterone levels and improve libido in men with low testosterone levels. For example, a study published in the Journal of Ethnopharmacology showed that the tribulus increases the level of testosterone and improves sexual function 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 with a normal level of testosterone. For example, a study published in «International Journal of Sport Nutrition and Exercise Metabolism» showed that the tribulus does not affect the level of testosterone, muscle mass and strength among trained athletes.
Some studies show that tribulus can improve libido and sexual function, regardless of the effect of testosterone levels. It is assumed that this is due to other mechanisms of action, such as improving blood circulation in the genitals.

In general, scientific data on the efficiency of the tribulus Terrytris to increase the level of testosterone are not convincing enough. Further research is needed to confirm its effectiveness and determine the optimal dosage and the reception scheme.

3.2 Ashwagandha (Ashwaganda)

Ashwagandha (withania somnifera), also known as winter cherries or Indian ginseng, is a plant that is widely used in Ayurvedic medicine as adaptogen to reduce stress, increase energy and improve overall well -being. In recent years, Ashvaganda has become popular as an additive to increase testosterone levels, improve sports results and cognitive functions.

3.2.1 Mechanism Actions Ashwagandy

Ashvaganda contains biologically active compounds, such as vitanolides that have adaptogenic, antioxidant and anti -inflammatory properties. It is believed that Ashvagand can affect the level of testosterone due to several mechanisms:

Reducing the level of cortisol: Ashvaganda helps reduce the level of cortisol, stress hormone, which can suppress the production of testosterone. A decrease in the level of cortisol creates a more favorable environment for the synthesis of testosterone.
Improving the function of the hypothalamic-pituitary-hip axis (GGG axis): Ashvaganda can maintain the normal GGG function of the axis, which regulates the production of hormones, including testosterone.
Increasing the level of antioxidants: Ashvaganda has antioxidant properties that help protect Leydig cells from damage caused by free radicals, which contributes to the normal production of testosterone.
Improving sperm quality: Some studies show that Ashvaganda can improve sperm quality, increasing the amount and mobility of sperm.

3.2.2 Dosage and Scheme Accepts Ashwagandy

The recommended dosage of Ashvaganda varies depending on the form of release and concentration of active substances. The usually recommended dosage is 300-500 mg of extract per day, divided into 1-2 doses. It is important to choose extracts standardized in terms of vitanolides, usually up to 2.5-5%. The course of taking Ashvaganda is usually 4-12 weeks. Ashvaganda can be taken both separately and as part of complex additives. It is recommended to take ashvaganda while eating.

3.2.3 side effects and contraindications of Ashvaganda

Ashvaganda is usually well tolerated, but in some cases side effects can occur, such as:

Digestive disorders (nausea, diarrhea, constipation)
Drowsiness
Headache
Rarely — allergic reactions
It can affect the function of the thyroid gland (you should take care of people with thyroid diseases with caution)

Contraindications to the reception of Ashvaganda:

Pregnancy and lactation
Hyperthyroidism (increased thyroid function)
Autoimmune diseases
Individual intolerance to components

3.2.4 Clinical studies of the effectiveness of Ashvaganda

Clinical studies of the effectiveness of Ashvaganda regarding increasing testosterone levels and improving sports results show promising results.

A study published in the Journal of the International Society of Sports Nutrition showed that Ashvaganda increases the level of testosterone and improves muscle strength and restoration among trained men.
The study published in Andrology showed that Ashvaganda improves sperm quality and increases the level of testosterone in men with infertility.
A study published in Journal of Ayurveda and Integrated Medicine showed that Ashvaganda reduces the level of cortisol and improves overall well -being in people experiencing stress.

In general, Na

Testosterone dietary supplements: Instructions for use

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