Top Badov to increase testosterone: a full guide for optimizing the hormonal background
Section 1: Testosterone – the key to male health and performance
Testosterone, the main male sex hormone, plays a critical role in a number of physiological processes. Not only sexual health and fertility depends on its level, but also muscle mass, bone density, energy level, mood and cognitive functions. With age, the level of testosterone naturally decreases, which can lead to various problems, such as a decrease in libido, an increase in fat mass, loss of muscle strength and a decrease in general quality of life. Factors, such as stress, improper nutrition, lack of sleep and a sedentary lifestyle, can also help reduce testosterone levels.
1.1. Symptoms of low level of testosterone (hypogonadism):
It is important to be able to recognize the symptoms of a low level of testosterone in order to take measures in time. The most common features include:
- Libido decrease and erectile dysfunction: A decrease in sexual attraction and difficulties with achieving or maintaining an erection are one of the most common symptoms.
- Increasing fat mass and loss of muscle mass: Testosterone plays a key role in building and maintaining muscle mass. Its deficiency can lead to an increase in fat deposits, especially in the abdomen, and a decrease in muscle strength and volume.
- Fatigue and energy reduction: Chronic fatigue, lethargy and reduction of the general level of energy can be associated with a low level of testosterone.
- Mood swings and irritability: Testosterone affects mood and emotional state. Its deficiency can lead to mood swings, irritability, depression and a decrease in motivation.
- Reduced bone density: Testosterone helps maintain bone health. A low hormone level can increase the risk of osteoporosis and fractures.
- Sleep problems: Sleep disorders, such as insomnia or deterioration of sleep quality, can be associated with a low level of testosterone.
- Reducing concentration and cognitive functions: Testosterone plays a role in cognitive processes, such as memory and concentration. Its deficiency can lead to difficulties with concentration and memory worsening.
- Reducing hair on the body: A decrease in hair growth on the body and face can also be a sign of low level of testosterone.
- Increase in the thoracic glands (gynecomastia): In some cases, the low level of testosterone can lead to an increase in the chest glands in men.
1.2. Factors affecting testosterone levels:
Many factors can affect testosterone levels, both positively and negatively. Understanding these factors will help in optimizing the hormonal background.
- Age: The level of testosterone naturally decreases with age, starting about 30 years.
- Diet: Improper nutrition, rich in processed foods, sugar and trans fats, can negatively affect the level of testosterone. The lack of vitamins and minerals, such as zinc, vitamin D and magnesium, can also help reduce the level of hormone.
- Physical activity: Regular physical exercises, especially strength training, can stimulate testosterone production. However, excessive training without sufficient recovery can have the opposite effect.
- Stress: Chronic stress increases the level of cortisol, stress hormone, which can suppress the production of testosterone.
- Dream: The lack of sleep negatively affects the hormonal balance, including the level of testosterone.
- Obesity: Excess weight and obesity are associated with a low level of testosterone. Fat tissue helps to turn testosterone into estrogen, female sex hormone.
- Alcohol and drugs: Alcohol abuse and drugs can negatively affect testosterone levels.
- Some drugs: Some drugs, such as antidepressants and opioid analgesics, can reduce testosterone levels.
- Diseases: Some diseases, such as diabetes, thyroid diseases and pituitary diseases, can affect testosterone levels.
1.3. Diagnostics of low level of testosterone:
If you suspect that you have a low level of testosterone, you must consult a doctor for diagnosis. The doctor will conduct an examination and prescribe blood tests to determine the level of general and free testosterone, as well as other hormones. It is important to discuss with the doctor all the symptoms and factors that can affect your hormonal background.
Section 2: Bad for increasing testosterone: Scientific review
Bades (biologically active additives) can be a useful addition to a healthy lifestyle to maintain the optimal level of testosterone. However, it is important to understand that dietary supplements are not medicines and cannot replace full nutrition, physical activity and healthy sleep. Before taking any dietary supplements, it is necessary to consult a doctor.
2.1. D-asparaginic acid (DAA):
D-asparaginic acid (DAA) is an amino acid that plays a role in the production of hormones, including testosterone. DAA works by stimulating the release of luteinizing hormone (LH) in the pituitary gland, which, in turn, stimulates the production of testosterone in the testicles.
- Scientific research: Some studies have shown that DAA can increase testosterone levels in men with a low hormone level. However, other studies did not reveal the significant effect of DAA on testosterone levels.
- Dosage: It is usually recommended to take 2-3 grams of DAA per day.
- Side effects: DAA is usually well tolerated, but in some cases side effects can occur, such as headache, irritability and nausea.
- Efficiency: The effectiveness of the DAA to increase testosterone can vary depending on the individual characteristics of the body and the initial level of the hormone.
2.2. Tribulus Terrestris Tribulus:
Tribulus Terrytris is a plant that is traditionally used in Ayurvedic and Chinese medicine to increase libido and improve sexual function. It is believed that the tribulus can stimulate the production of LH and testosterone.
- Scientific research: The results of studies of the tribulus terrestrix to increase testosterone are contradictory. Some studies have shown that tribulus can increase libido and improve erectile function, but does not have a significant effect on testosterone levels. Other studies have not revealed any effect from taking the tribulus.
- Dosage: It is usually recommended to take 750-1500 mg of tribulus terrestris per day.
- Side effects: Tertrix tribulus is usually well tolerated, but in some cases side effects can occur, such as stomach disorder and insomnia.
- Efficiency: The efficiency of the tribulus terrestrates to increase testosterone remains in question. Perhaps the tribulus can have a positive effect on libido and sexual function, but does not significantly increase the level of testosterone.
2.3. Pajuk (Fenugreek):
A fencellite is a plant whose seeds are traditionally used as a spice and a drug. It is believed that the fences can increase testosterone levels, improve libido and increase muscle strength.
- Scientific research: Some studies have shown that the fencing extract can increase testosterone levels and improve sexual function in men. It is assumed that the fenced carpet contains compounds that can block the enzyme aromatase, which turns testosterone into estrogen.
- Dosage: It is usually recommended to take 500-600 mg of fencing extract per day.
- Side effects: The fencing is usually well tolerated, but in some cases side effects can occur, such as stomach disorder and a specific body smell.
- Efficiency: The fencing is a promising dietary supplement to increase testosterone and improve sexual function, but additional studies are needed to confirm its effectiveness.
2.4. Zinc (Zinc):
Zinc is an indispensable mineral that plays an important role in many physiological processes, including in the development of testosterone. Zinc deficiency can lead to a decrease in testosterone levels.
- Scientific research: Studies have shown that zinc intake can increase the level of testosterone in men with zinc deficiency.
- Dosage: The recommended daily dose of zinc for adult men is 11 mg. However, to increase the level of testosterone, a higher dose may be required, for example, 30-50 mg per day.
- Side effects: Taking high doses of zinc can cause side effects, such as nausea, vomiting and diarrhea. Long -term reception of high doses of zinc can also lead to a shortage of copper.
- Efficiency: Zinc is an important mineral to maintain the optimal level of testosterone, especially in men with zinc deficiency.
2.5. Magnus (Magnesium):
Magnesium is another indispensable mineral that plays an important role in many physiological processes, including in the production of testosterone. Magnesium helps regulate the level of stress hormones that can suppress testosterone production.
- Scientific research: Studies have shown that the intake of magnesium can increase the level of testosterone, especially in men involved in sports.
- Dosage: The recommended daily dose of magnesium for adult men is 400-420 mg.
- Side effects: Taking high doses of magnesium can cause side effects, such as diarrhea and stomach disorder.
- Efficiency: Magnesium is an important mineral for maintaining the optimal level of testosterone, especially in men subject to stress and playing sports.
2.6. Vitamin D (Vitamin D):
Vitamin D is a fat -soluble vitamin that plays an important role in many physiological processes, including in the production of testosterone. Vitamin D deficiency is common in many countries and can lead to a decrease in testosterone levels.
- Scientific research: Studies have shown that the intake of vitamin D can increase the level of testosterone in men with vitamin D. deficiency.
- Dosage: The recommended daily dose of vitamin D is 600-800 IU (international units). However, to increase the level of testosterone, a higher dose may be required, for example, 2000-5000 IU per day. It is important to control the level of vitamin D in the blood and adjust the dosage depending on the results of the tests.
- Side effects: Taking high doses of vitamin D can cause side effects, such as nausea, vomiting and constipation.
- Efficiency: Vitamin D is an important vitamin to maintain the optimal level of testosterone, especially in men with vitamin D. deficiency.
2.7. Ashwaganda (Ashwagandha):
Ashvaganda is an adaptogenic plant that is traditionally used in Ayurvedic medicine to reduce stress, increase energy and improve the general state of health. It is believed that Ashvagand can increase testosterone levels, reduce cortisol levels and improve sperm quality.
- Scientific research: Some studies have shown that Ashvaganda extract can increase testosterone levels, improve sperm quality and reduce cortisol levels in men.
- Dosage: It is usually recommended to take 300-500 mg of Ashvaganda extract twice a day.
- Side effects: Ashvaganda is usually well tolerated, but in some cases side effects can occur, such as stomach disorder and drowsiness.
- Efficiency: Ashvaganda seems to be a promising dietary supplement to increase testosterone, reduce stress and improve the general state of health, but additional studies are needed to confirm its effectiveness.
2.8. Saffron (Saffron):
Shafran is an expensive spice obtained from crocus flowers of sowing. It is traditionally used as an aphrodisiac and to improve mood. Some studies show that saffron can positively affect testosterone levels and sexual function.
- Scientific research: Several studies, mainly in small samples, showed that saffron can improve erectile function, increase libido and increase testosterone levels. It is assumed that saffron has antioxidant and anti -inflammatory properties that can help improve the hormonal background.
- Dosage: It is usually recommended to take 30 mg of saffron extract per day.
- Side effects: Safran is usually well tolerated, but in some cases side effects can occur, such as dry mouth, anxiety and dizziness.
- Efficiency: Shafran seems to be an interesting candidate to improve sexual function and potential increase in testosterone, but larger and highest quality studies are needed to confirm these effects.
2.9. Goryanka (Horny Goat Weed / Epimedium):
Goryanka is a plant that is traditionally used in Chinese medicine to increase libido and treat erectile dysfunction. The active component of Goryanka is Ikariin, which is believed to have the properties of an inhibitor of phosphodiesterase-5 (FDE-5), similar to the effect of drugs used to treat erectile dysfunction.
- Scientific research: Animal studies have shown that Ikariin can increase testosterone levels and improve sexual function. However, studies in public are limited.
- Dosage: The dosage of the extract of Gvanki can vary depending on the concentration of Ikariin. It is usually recommended to take 500-1000 mg of Goryanka extract per day.
- Side effects: Goryanka can cause side effects, such as nausea, vomiting and dizziness. In rare cases, more serious side effects can occur, such as rapid heartbeat and difficulty breathing.
- Efficiency: Goryanka can be effective for improving sexual function, but additional studies are needed to confirm its effect on testosterone levels in humans.
2.10. L-carnitine:
L-carnitine is an amino acid that plays an important role in energy exchange. L-carnitine helps to transport fatty acids to mitochondria, where they are used to produce energy. Some studies show that L-carnitine can increase testosterone levels and improve sports results.
- Scientific research: Some studies have shown that the intake of L-carnitine can increase testosterone levels, improve sperm quality and increase muscle strength.
- Dosage: It is usually recommended to take 1-3 grams of L-carnitine per day.
- Side effects: L-carnitine is usually well tolerated, but in some cases side effects can occur, such as the stomach disorder and the smell of fish from the body.
- Efficiency: L-carnitine seems to be a promising dietary supplement to increase testosterone and improve sports results, but additional studies are needed to confirm its effectiveness.
Section 3: How to choose the right dietary supplement to increase testosterone
The choice of dietary supplement to increase testosterone is an individual process that requires the accounting of many factors. It is important to remember that dietary supplements are not panacea and cannot replace a healthy lifestyle.
3.1. Consultation with a doctor:
Before taking any dietary supplements, it is necessary to consult a doctor. The doctor will conduct an examination, prescribe tests and help to determine whether this or that dietary supplement is suitable for you.
3.2. Study of ingredients:
Carefully study the composition of the dietary supplement. Make sure that the ingredients are scientifically justified and effective for increasing testosterone. Avoid dietary supplements containing dubious or unproven ingredients.
3.3. The choice of a reliable manufacturer:
Choose dietary supplements from reliable manufacturers who adhere to high quality standards and have a good reputation. Make sure the dietary supplement has passed the necessary safety and efficiency tests.
3.4. Accounting for individual characteristics:
Consider your individual characteristics, such as age, state of health, level of physical activity and the purpose of the intake of dietary supplements.
3.5. Reading reviews:
Read the reviews of other people who have accepted this dietary supplement. Reviews can help get an idea of the effectiveness and side effects of dietary supplements.
3.6. Start with small doses:
Start taking dietary supplements with small doses and gradually increase the dosage, if necessary. Follow your condition and pay attention to any side effects.
3.7. A combination with a healthy lifestyle:
Bades should be combined with a healthy lifestyle, including proper nutrition, regular physical exercises, sufficient sleep and stress management.
3.8. Monitoring of the results:
Regularly monitor your testosterone level and other health indicators to evaluate the effectiveness of dietary supplements and, if necessary, adjust the dosage or change dietary supplements.
Section 4: Alternative ways to increase testosterone
In addition to taking dietary supplements, there are other ways to increase testosterone levels, which can be more effective and safe.
4.1. Proper nutrition:
- Eating sufficient amount of protein: Protein is necessary for the production of testosterone and maintaining muscle mass.
- Consumption of healthy fats: Healthy fats, such as omega-3 fatty acids and mono-saturated fats, play an important role in the production of hormones, including testosterone.
- Limiting sugar and processed products: Sugar and processed products can negatively affect testosterone levels.
- The use of products rich in vitamins and minerals: Vitamins and minerals, such as zinc, magnesium and vitamin D, are necessary to maintain the optimal level of testosterone.
4.2. Regular physical exercises:
- Power training: Power training, especially exercises with large weights, stimulate the production of testosterone.
- High -intensity interval training (VITS): Vit can also increase testosterone levels.
- Avoiding overtraining: Excessive training without sufficient recovery can have the opposite effect and reduce testosterone levels.
4.3. Sufficient sleep:
- The desire for 7-8 hours of sleep per day: The lack of sleep negatively affects the hormonal balance, including the level of testosterone.
4.4. Stress management:
- The practice of relaxation techniques, such as meditation and yoga: Chronic stress increases the level of cortisol, which can suppress the production of testosterone.
4.5. Maintaining a healthy weight:
- Getting rid of excess weight: Obesity is associated with a low level of testosterone.
4.6. Limiting the use of alcohol and drugs:
- Moderate drinking of alcohol or rejection of it: Alcohol abuse and drugs can negatively affect testosterone levels.
Section 5: Conclusion
Maintaining the optimal level of testosterone is an important aspect of male health and performance. Bades can be a useful addition to a healthy lifestyle to maintain testosterone levels, but it is important to choose dietary supplements consciously and under the control of a doctor. The most effective approach to increasing the level of testosterone is the combination of a healthy lifestyle with the reception of scientifically sound dietary supplements, if necessary. It is important to remember that each person is individual, and what works for one may not work for the other. Experiment with different strategies and find what is right for you.