Top dietary supplements for testosterone: to increase libido

Top dietary supplements for testosterone: to increase libido

Section 1: Understanding the relationship of testosterone and libido

Testosterone, a key androgenic hormone, plays a fundamental role in maintaining male health. Its influence extends far beyond the development of secondary sexual characteristics, affecting the bone mass, muscle strength, the production of red blood cells and, most importantly, sexual desire, or libido. In men with a low level of testosterone, a decrease in sex drive, erectile dysfunction, fatigue, muscle mass and mood swings are often observed. Understanding the complex mechanisms of testosterone action is necessary for the effective choice and use of bioactive additives (dietary supplements) to optimize and increase libido.

1.1. Testosterone action mechanisms on libido:

Testosterone has its effect on libido in a few ways:

• Direct effect on the brain: Testosterone is converted into estradiol (estrogen) in the brain through an aromatase enzyme. Estradiol, in turn, activates certain receptors in the hypothalamus, a key center for control of hormones and sexual behavior. This process stimulates the production of dopamine, neurotransmitter associated with pleasure, motivation and sexual excitement.
• Increase in nitrogen oxide synthesis (no): Testosterone contributes to the production of nitrogen oxide, which plays a decisive role in expanding blood vessels. An increase in the level of NO in the genitals improves blood flow, which is necessary for erection and sexual excitement.
• Maintaining the health of the nervous system: Testosterone protects neurons and promotes their growth, which is necessary to transmit sensory signals from the genitals to the brain. This provides adequate stimulation and reaction during sexual activity.
• Influence on the levels of other hormones: Testosterone interacts with other hormones such as prolactin and thyroid hormones, which also affect libido. The imbalance of these hormones can level the positive effect of testosterone on sexual desire.
• Psychological impact: Testosterone affects the mood, energy and self -confidence, which indirectly affects libido. An increase in testosterone levels can improve well -being and, as a result, increase sexual interest.

1.2. Factors affecting testosterone levels:

The level of testosterone is influenced by many factors, including:

• Age: The level of testosterone naturally decreases with age, starting about 30 years. This is due to a decrease in the function of the testicles and a decrease in the production of luteinizing hormone (LH), which stimulates the production of testosterone.
• Life: Improper nutrition, lack of physical activity, chronic stress, lack of sleep and alcohol abuse can negatively affect testosterone levels.
• Diseases: Some diseases, such as obesity, type 2 diabetes, metabolic syndrome, hypogonadism and some autoimmune diseases, can reduce testosterone levels.
• Medicines: Some drugs, such as antidepressants, antihypertensive drugs and opioid analgesics, can have a negative effect on testosterone levels.
• Environmental factors: The effect of certain chemicals, such as endocrine destroyers (for example, bisphenol A (BPA) and flulates), can disrupt the hormonal balance and reduce testosterone levels.

1.3. Diagnostics of low level of testosterone:

Diagnosis of low level of testosterone requires an integrated approach, including:

• Medical examination: The doctor will conduct a medical examination and collect an anamnesis to evaluate the symptoms and risk factors.
• Blood test: A blood test for general and free testosterone is the main method of diagnosis. Analyzes for LH, follicle -stimulating hormone (FSH), prolactin, estradiol and globulin, which connect the sex hormones (GSPG), can also be prescribed.
• Assessment of other hormones: The doctor can prescribe tests for thyroid hormones and cortisols to exclude other hormonal disorders that can affect libido.

Section 2: dietary supplements that increase the level of testosterone and libido:

When choosing dietary supplements, to increase the level of testosterone and libido, it is important to consider individual needs, health status and potential side effects. Consultation with a doctor before taking any additives is required.

2.1. D-asparaginic acid (DAA):

D-asparaginic acid is an amino acid participating in the production of hormones, including testosterone. It works, stimulating the production of LH and growth hormone. Studies show that the DAA can increase the level of testosterone in men with low levels, especially in barren men. However, the research results are ambiguous, and not all studies demonstrate a significant increase in testosterone levels.

• The mechanism of action: DAA stimulates the production of LH, which, in turn, stimulates the testicles to produce testosterone. It is also believed that DAA has a direct effect on the testicles, increasing the synthesis of testosterone.
• Dosage: The recommended DAA dosage is 2-3 grams per day.
• Side effects: DAA is usually well tolerated, but some people may have side effects, such as headache, irritability and anxiety.
• Research: Studies show that the DAA can increase the level of testosterone in men with a low level, but the results are ambiguous. Additional studies are needed to confirm DAA efficiency and safety.

2.2. TRIBULUS TERRSTIS:

Tribulus Terrestris (Tribulus Terrestris) is a plant that is traditionally used to increase libido and improve sexual function. It is believed that the tribulus increases the level of testosterone, although scientific evidence is limited.

• The mechanism of action: It is assumed that the tribulus increases the level of testosterone, stimulating the production of LH and dehydrepiapiansterone (dhea), the precursor of testosterone. It can also have an antioxidant effect, protecting the testicles from damage.
• Dosage: The recommended dosage of the tribulus is 250-750 mg per day.
• Side effects: The tribulus is usually well tolerated, but some people may have side effects, such as stomach disorder, nausea and vomiting.
• Research: Studies show that tribulus can improve libido and sexual function, but its effect on testosterone levels remains controversial. Some studies do not show a significant increase in testosterone levels, while others show a slight increase.

2.3. Fenugreek (Fenugreek):

Carbon foenum-Graecum-this is a plant that is traditionally used to increase libido and improve sexual function. It is believed that the fences contains compounds that can increase testosterone levels and improve sexual attraction.

• The mechanism of action: It is assumed that the fences block enzymes that turn testosterone into estrogen, thereby increasing the level of free testosterone. He can also stimulate LH production.
• Dosage: The recommended dosage of the fencing is 500-600 mg per day.
• Side effects: The fences are usually well tolerated, but some people may have side effects, such as stomach disorder, nausea and diarrhea. It can also cause the smell of maple syrup in the urine and sweat.
• Research: Studies show that the fencing can improve libido and sexual function, as well as increase testosterone levels in men.

2.4. Ginseng (ginseng):

Ginseng is an adaptogenic plant that is traditionally used to increase energy, reduce stress and improve the general state of health. Various types of ginseng, such as red ginseng and American ginseng, can have a positive effect on the level of testosterone and libido.

• The mechanism of action: It is assumed that ginseng increases the level of testosterone, stimulating LH production and improving the function of the testicles. It can also reduce the level of cortisol, stress hormone, which can suppress the production of testosterone. In addition, ginseng improves blood circulation, which can help improve erectile function.
• Dosage: The recommended dosage of ginseng varies depending on the type and concentration, but usually is 200-400 mg per day.
• Side effects: Ginseng is usually well tolerated, but some people may have side effects, such as insomnia, headache and stomach disorder.
• Research: Studies show that ginseng can improve libido and sexual function, as well as increase testosterone levels in men. Red ginseng is especially well studied in relation to its positive effect on the erectile function.

2.5. Zinc (Zinc):

Zinc is an indispensable mineral that plays an important role in many body functions, including testosterone production. Zinc deficiency can lead to a decrease in testosterone and libido levels.

• The mechanism of action: Zinc is involved in the development of LH and testosterone. It also acts as an antioxidant, protecting the eggs of the testicles from damage. Zinc is necessary for the normal function of the aromatase enzyme, which converts testosterone into estradiol.
• 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: Zinc is usually well tolerated, but some people may have side effects, such as stomach disorder, nausea and a metallic taste in the mouth.
• Research: Studies show that the addition of zinc can increase the level of testosterone in men with zinc deficiency. However, in men with a normal zinc level, the addition of zinc may not have a significant effect on testosterone levels.

2.6. Vitamin D:

Vitamin D is a fat -soluble vitamin that plays an important role in many body functions, including testosterone production. Vitamin D deficiency is widespread, and studies show that it can be associated with a low level of testosterone.

• The mechanism of action: Vitamin D can directly affect the cells of the testicles, stimulating the production of testosterone. He can also affect LH production.
• Dosage: The recommended dosage of vitamin D is 2000-5000 IU per day. The dosage can vary depending on the level of vitamin D in the blood.
• Side effects: Vitamin D is usually well tolerated, but the excess of vitamin D can lead to side effects, such as nausea, vomiting and weakness.
• Research: Studies show that the addition 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, the addition of vitamin D may not have a significant effect on testosterone levels.

2.7. Magnus (Magnesium):

Magnesium is an indispensable mineral that plays an important role in many body functions, including testosterone production. Magnesium deficiency is widespread and can be associated with a low level of testosterone.

• The mechanism of action: Magnesium is involved in the development of LH and testosterone. It can also contact the GSPG, increasing the amount of free testosterone available to the body.
• Dosage: The recommended magnesium dosage is 200-400 mg per day. There are various forms of magnesium, such as magnesium citrate, magnesium oxide and magnesium glycinate. Magnesium glycinate is usually better tolerated and absorbed.
• Side effects: Magnesium is usually well tolerated, but some people may have side effects, such as diarrhea, nausea and stomach disorder.
• Research: Studies show that the addition of magnesium can increase the level of testosterone in men with magnesium deficiency. However, in men with a normal level of magnesium, adding magnesium may not have a significant effect on testosterone levels.

2.8. Ashwagandha (Ashwaganda):

Ashwagandha (withania somnifera) is an adaptogenic plant that is traditionally used in Ayurvedic medicine to reduce stress, increase energy and improve the general state of health. Studies show that Ashvagand can increase the level of testosterone and libido.

• The mechanism of action: It is assumed that Ashvaganda reduces the level of cortisol, stress hormone, which can suppress testosterone production. It can also stimulate the production of LH and improve the function of the testicles. In addition, Ashvaganda has antioxidant properties that can protect the egg cells from damage.
• Dosage: The recommended dosage of Ashvaganda is 300-500 mg of the root extract per day.
• Side effects: Ashvaganda is usually well tolerated, but some people may have side effects, such as stomach disorder, nausea and diarrhea. It is not recommended to take ashvaganda during pregnancy or breastfeeding.
• Research: Studies show that Ashvagand can increase testosterone levels, improve sperm quality and increase libido in men.

2.9. Epimedium (Goryanka):

Epimedium, also known as Goryanka, is a plant that is traditionally used in Chinese medicine to increase libido and improve sexual function. The main active component of Goryanka is Ikariin, which is believed to have a positive effect on testosterone levels and erectile function.

• The mechanism of action: Ikariin acts as an inhibitor of phosphodesterase-5 (FDE-5), the same enzyme that is blocked by drugs for the treatment of erectile dysfunction, such as sildenafil (Viagra). FDE-5 blocking leads to an increase in nitrogen oxide (NO) in the genitals, improving blood flow and erectile function. In addition, Ikariin can have a stimulating effect on testosterone production.
• Dosage: The recommended dosage of Goryanka varies depending on the content of Ikariin, but usually 250-500 mg per day.
• Side effects: Goryanka is usually well tolerated, but some people may have side effects, such as dizziness, nausea and dry mouth. With high doses, Goryanka can cause a rapid heartbeat and anxiety.
• Research: Studies show that Goryanka can improve erectile function and increase libido in men. However, additional studies are needed to confirm its effect on testosterone levels.

2.10. L-Arginine (L-Arginine):

L-Arginine is an amino acid that plays an important role in the production of nitrogen oxide (No). No is necessary to expand blood vessels and improve blood flow, which is especially important for erectile function.

• The mechanism of action: L-Arginine is the predecessor of no. Converting into no, it relaxes blood vessels, improving blood flow in the genitals and contributing to erections.
• Dosage: The recommended dosage of the L-Arginine is 3-6 grams per day, divided into several tricks.
• Side effects: L-Arginine is usually well tolerated, but some people can have side effects, such as stomach disorder, nausea and diarrhea.
• Research: Studies show that L-arginine can improve the erectile function, especially in combination with other drugs such as pycnogenol. It can also increase testosterone levels in some men.

Section 3: Recommendations for the use of dietary supplements and lifestyle:

An effective increase in testosterone levels and libido requires an integrated approach that includes intake of dietary supplements in combination with a healthy lifestyle.

3.1. Proper nutrition:

• Balanced diet: Use a sufficient amount of proteins, fats and carbohydrates. Proteins are necessary for the production of hormones, fats are important for the synthesis of testosterone, and carbohydrates provide energy.
• Healthy fats: Include products rich in healthy fats in your diet, such as avocado, nuts, seeds and olive oil. These fats are necessary for the production of testosterone.
• Limiting sugar and processed products: Avoid excessive consumption of sugar and processed products, as they can lead to insulin resistance and a decrease in testosterone levels.
• A sufficient amount of fiber: Use a sufficient amount of fiber contained in vegetables, fruits and whole grains. Fiber helps maintain a healthy blood sugar and improves digestion.

3.2. Physical activity:

• Power training: Power training is one of the most effective ways to increase testosterone levels. Focus on exercises that use large muscle groups, such as squats, deadlift and bench press.
• Cardio-training: Regular cardio training, such as running, swimming or cycling, help to maintain healthy weight and improve the general health, which can also help increase the level of testosterone.
• Avoid overtraining: Crossing can lead to an increase in the level of cortisol and a decrease in testosterone levels. It is important to give the body enough time to restore.

3.3. Stress management:

• Meditation and yoga: Meditation and yoga are effective ways to reduce stress and increase testosterone levels.
• Sufficient sleep: The lack of sleep can lead to an increase in the level of cortisol and a decrease in testosterone levels. Try to sleep at least 7-8 hours a day.
• Hobbies and socialization: Find the hobbies that you like and spend time with friends and family. Socialization and pleasant classes help reduce stress and improve mood.

3.4. Refusal of bad habits:

• Alcohol restriction: Excessive alcohol consumption can lead to a decrease in testosterone levels. Limit alcohol consumption to moderate quantities.
• Refusal of smoking: Smoking negatively affects health and can reduce testosterone levels. Refuse smoking to improve the overall state of health and increase testosterone levels.

3.5. Consultation with a doctor:

• Medical examination: Pass medical examinations regularly and take blood tests for testosterone levels.
• Discussion of dietary supplements: Discuss with your doctor a dietary supplement to make sure that they are safe and suitable for you.
• Individual approach: Remember that each person is unique, and what works for one may not work for the other. Find the approach that is best suited for you, and consult your doctor to obtain individual recommendations.

Section 4: Precautions and contraindications:

When taking dietary supplements, to increase the level of testosterone, it is important to observe precautions and take into account contraindications.

4.1. Possible side effects:

Each dietary supplement can cause various side effects that can vary depending on individual sensitivity. It is important to carefully study information about each diet before the reception and monitor your condition during the reception.

4.2. Interaction with drugs:

Bades can interact with drugs, enhancing or weakening their effect. It is important to inform the doctor about all the dietary supplements in order to avoid undesirable interactions.

4.3. Contraindications:

Some dietary supplements have contraindications for certain groups of people, such as pregnant women, nursing mothers, people with certain diseases (for example, diseases of the liver, kidneys, heart) and children. It is important to consider these contraindications before starting dietary supplements.

4.4. Individual intolerance:

Some people may observe individual intolerance to certain dietary supplements. In the event of allergic reactions or other unpleasant symptoms, it is necessary to stop taking the dietary supplement and consult a doctor.

4.5. Quality of dietary supplements:

The quality of dietary supplements can vary significantly depending on the manufacturer. It is important to choose dietary supplements from reliable manufacturers who test their products for cleanliness and efficiency.

Section 5: Alternative methods of increasing libido:

In addition to taking dietary supplements, there are alternative methods for increasing libido, which can be effective in combination with additives or as independent measures.

5.1. Psychological help:

A decrease in libido can be associated with psychological factors, such as stress, depression, anxiety, problems in relationships and a negative image of the body. In such cases, psychological assistance can be useful, such as psychotherapy or consultations with a sexologist.

5.2. Sexy therapy:

Sexual therapy can help solve specific problems associated with sexual function, such as erectile dysfunction, premature ejaculation and low sexual desire.

5.3. Improving relations with a partner:

Problems in relationships can negatively affect libido. Improving communication, conflict resolution and joint pastime can help increase sexual attraction.

5.4. Using Aphrodisiacs:

Aphrodisiacs are substances that are believed to increase libido. These include some food products (for example, oysters, chocolate, chili pepper), herbs and spices (for example, saffron, ginger, cinnamon) and essential oils (for example, ylang-ylang, jasmine, sandalwood).

5.5. Relaxation and meditation techniques:

Relaxation and meditation techniques can help reduce stress and improve the general health, which, in turn, can help increase libido.

5.6. Adequate sexual stimulation:

Insufficient sexual stimulation can be the cause of a decrease in libido. It is important to experiment with various types of stimulation and find what gives pleasure.

Section 6: Scientific research and evidence:

It is important to understand that the effectiveness of dietary supplements to increase the level of testosterone and libido can vary depending on the individual characteristics and the availability of scientific evidence. It is important to get acquainted with the results of scientific research and clinical trials before making a decision on making dietary supplements.

6.1. Critical research analysis:

When studying scientific research, it is important to pay attention to the size of the sample, the design of the study, the presence of a control group and the statistical significance of the results. Not all studies are equally reliable, and it is important to critically evaluate the data obtained.

6.2. Meta-analyzes and systematic reviews:

Met-analyzes and systematic reviews combine the results of several studies to obtain more reliable conclusions. They can help evaluate the overall efficiency and safety of dietary supplements.

6.3. Consultation with a specialist:

A doctor or nutritionist can help evaluate scientific data and give individual recommendations for the choice of dietary supplements and other methods for increasing testosterone and libido levels.

Section 7: Conclusion:

Maintaining a healthy level of testosterone and libido is an important aspect of male health and well -being. There are various dietary supplements that can help increase the level of testosterone and improve libido, but it is important to remember the need for an integrated approach, including a healthy lifestyle, proper nutrition, physical activity, stress management and rejection of bad habits. Consultation with a doctor before taking any dietary supplements is required.