Popular Posts

Editor'S Choice - 2020

Be a male! 9 easy ways to boost testosterone

Testosterone is the main hormone that confirms the attitude to the strong half of humanity. It is at the expense of him that the abstract concept of “masculinity” is being formed, not only in appearance, but also in lines of behavior.

Speaking in youth language, the expression "real male" automatically means "off-scale testosterone." The hormone affects sexual characteristics, including muscle, facial hair growth, low voice, confidence, speed of thinking and much more.

Sources of ways to raise the hormonal level

At the moment, many men are in a difficult situation of hormone loss, which forces them to resort to finding ways to restore it, in addition to traditional sources of testosterone, turning to effective drug treatment options.

However, there are absolutely for everyone methods for producing natural hormone.

Exercise - A Natural Activator of Change

First of all, pay attention to your own weight. Most men get some excess over time, which affects the loss of the hormone. Overweight men, as a rule, should count on low levels of the hormone.

Farewell to a few kilograms will increase testosterone levels while improving the general condition of the body. In the end, you can count on a great result.

Today it’s even embarrassing to ask how to lose weight, because, although the problem is very acute, a sufficient amount of information in the public domain allows you to implement any technique. The basic strategy is quite simple: spend more calories than get.

Secondly, at times a combination of short workouts with increased intensity and periodic fasting is useful. It also affects the growth of the hormone level and prevents its reduction. Thanks to intermittent fasting, you can cope with the adjustment of the hormone level and with the loss of fat. But frequent and prolonged starvation can trigger a decrease in testosterone.

Countless variations of training will allow you to get the result. First, you need to build your own lesson in the traditional, reasonable and justified way:

  • Warm up without fail.
  • Intensive training, literally to the point of failure for 30 seconds.
  • Recovery, up to 90 sec.
  • Reiteration.
  • Workout for 20 minutes will provide an amazing effect.

Such tactics are perfect for exercising with dumbbells, running, swimming.

In addition to intensive training, it is necessary to resort to loads of a different type - power. Taking into account that the implementation of strength training takes place with high intensity, the result will follow immediately.

Where is zinc contained?

It is necessary to determine compliance with the norms of zinc, which is really important. Based on numerous studies, it can be argued about the growth of the hormone 6 weeks after the inclusion of the optimal amount of zinc in the diet.

One of the options for a natural increase in zinc will be protein-fortified foods.. First of all, these are meat and dairy products, as well as vegetable, for example, legumes.

In the case of multivitamins and other artificial additives containing zinc, it is worth deciding on the limit standards. The norm by European standards is 25 mg, and the recommended by doctors is 11 mg.

How to get vitamin D in a natural way?

It is worth noting the positive effect of vitamin D. It is believed that it is possible to significantly increase testosterone levels by taking supplements containing vitamin D. As practice shows, an increase in the hormone was also observed in men with excess excess weight.

To normalize the level of vitamin D, it is enough to bare the limbs for only 15 minutes (from 10.00 to 15.00), at least twice a week.

Stress effect

Care must be taken to minimize stress.. In the case of prolonged stress, cortisol is produced, the task of which is to physically block the effect of testosterone. This is how our body works.

The modern world is replete with the amount of constant nervous stress, overstrain, depression. However, do not drag yourself into this depressive whirlpool. As a result, you can not only lose a good night's sleep, but also lose all reserves of male hormones.

Harm from excess sugar

Try to limit yourself in sugar. In case of an increase in sugar level, a decrease in testosterone occurs. There is an assumption that insulin negatively affects testosterone, leading to its reduction.

But even without taking this statement seriously, you should think about cutting back on sweets in order to avoid its abuse, which leads to obesity. American researchers estimate that, on average, a resident of a state consumes about 12 teaspoons of sucrose per day. Therefore, in a lifetime it will total about 2 tons.

At the same time, fast carbohydrates can be obtained not only from sweet foods, but also from bakery products, pasta also needs moderate use.

1. Lose Weight

Overweight men statistically have lower testosterone levels, and the second fact here is a consequence of the first. The departure of extra pounds leads to an increase in testosterone levels, and in combination with a general improvement in the condition of the body, an incredibly strong positive effect is obtained.

There are dozens of topical methods that answer the question "how to lose weight." But in general, the strategy for weight loss is one: less sweet + calorie control + physical activity.

BCAA use

Nutrition should be varied and balanced, adding to the diet, first of all, protein complexes.
It is worth paying attention to a protein supplement in the form of a protein shake.which, with the addition of the necessary amount of amino acids, will help to get the maximum effect.

If the body receives enough amino acids, an anabolic environment is created., which is necessary.
Amino acids are found in standard foods (say, there is a large amount of leucine in cheese) and special additives.

Today, some people are negative to sports nutrition. And these are just high-quality supplements, which are literally a pure product without impurities, without “adding magic” to increase muscle.

2. Intensive training + intermittent fasting

The combination of short intensive training and intermittent (periodic) fasting causes an increase in testosterone levels in men and prevents its decline.

However, observations of men who focus on aerobic and lengthy, but measured training, did not reveal an increase in the level of this hormone.

There are countless different variations of intense training. To get started, you can build your lesson in approximately the following way:

  1. A thorough workout - 3 minutes (required!).
  2. The most rigid and intense pace with the approach lasting 30 seconds, almost to failure.
  3. Recovery within 90 seconds.
  4. Repeat the second and third paragraphs seven times.

As you can see, this training takes only 20 minutes (moreover, rest and recovery take up 75% of the time, and intensive work takes only 4 minutes), but it gives an amazing effect.

Pay due attention to the warm-up. Explosive start is dangerous injuries. The body should be stretched, stretched, well warmed up.

This tactic is applicable to a huge number of simulators, when practicing with a barbell and dumbbells, in running and swimming.

Intermittent fasting corrects hormonal levels, contributing to the production of more testosterone and the loss of excess fat.

Unfortunately, too frequent and prolonged feelings of hunger provoke a negative effect, lowering the level of testosterone, and therefore you can add protein shake to your diet after each workout.

The combination of these techniques gives a rather pronounced effect, and as a bonus, a person gets a leaner, more muscular and toned body.

Summarizing Natural Testosterone

A man should always remain a man. Unfortunately, over time, this feature of the male is lost with the loss of the male hormone - testosterone. If at first the result of the loss is not so noticeable, then after a certain period of time it becomes even scary.

Scared from the loss of the basic male instinct. And only when the trouble is sneaking up close, the search for a magical medicine begins, which will cope with the disease today and preferably without any effort. Alas, this does not happen.

However, there is a solution, and it is quite simple and effective. Following the recommendations described above will allow you to get a real result in maintaining your male health.

In addition, when following these recommendations, you can get not only good health and well-being, but also a pleasant bonus in the form of excellent physical shape, a beautiful physique.

3. Observe zinc

Compliance with zinc is important not only to increase, but also to maintain testosterone levels. Numerous studies show a significant increase in this hormone after six weeks, provided that a person with an initially low level of testosterone includes a sufficient amount of zinc in the diet.

The best way to meet your zinc intake is to eat right. Protein-rich foods. Meat, fish, milk, cheese, legumes, natural yogurt, kefir.

When using multivitamins or other artificial additives containing zinc, pay attention to the limit standards set by health authorities. In Europe, for adult men, this limit is 25 mg per day, and the recommended rate is 11 mg per day.

4. Strength training

In addition to intensive training, there is another type of training that significantly stimulates the production of testosterone - strength training. Provided that you are doing strength training with the proper intensity, your testosterone level will increase.

The key principle of strength training: less reps, more weight, more basic exercises. Such training requires appropriate preparation and practice, so do not rush to go to bed under a 100 kilogram barbell.

Another option that allows you to get the desired effect with less weight is to slow down the negative phase of the exercise or slow down the implementation of the entire exercise, that is, the negative and positive phases.

5. Vitamin D

Vitamin D is also thought to affect testosterone levels. When taking supplements containing vitamin D, an increase in testosterone levels in overweight men was observed.

... problems with getting vitamin from sunlight can be experienced by dark-skinned, obese and elderly people, as well as people who cover their limbs with clothes. To ensure a normal dose of vitamin A, it is necessary to be with limbs open to the sun in the midday sun (from 10 am to 3 pm) at least twice a week. For people with fair skin, a 5-minute sunbath is enough ...

As you can see, overweight is also a problem here. Another reason to think.

The daily intake of vitamin D for adults is 600 ME.

6. Minimize stress

With severe prolonged stress, the body produces cortisol, which actually blocks the effect of testosterone. This is how our body works, and there's nothing to be done about it.

In the modern world of permanent depression and chronic stress (and consequently, with constantly increased cortisol), the effect of testosterone is blocked too often and there is a lot that we absolutely do not want.

Photo Credit: U.S. Army Korea (Historical Image Archive) via Compfight cc

On Lifehacker, you will find many articles on effective methods of overcoming stress and combating depression. Perhaps meditation or yoga will help you.

7. Limit or completely eliminate sugar from the diet.

With an increase in blood sugar, testosterone begins to decline. There is speculation that insulin lowers testosterone levels. In any case, the abuse of sweets leads to obesity, so this advice is one way or another useful.

According to research, an average US person consumes 12 teaspoons of sugar per day. That is, for life he will eat 2 tons of sugar.

Fast carbohydrates are not just found in sugary foods. Pasta, bakery products (pizza too, yes) - all this should be consumed very carefully.

8. Eat Healthy Fats

“Healthy” refers not only to polyunsaturated fats. The fact is that our body also requires a certain amount of saturated fat, since they are involved in the synthesis of testosterone. A nutrition plan in which fat (mainly animal origin) accounts for less than 40% of the energy derived from food, in the case of men, leads to a decrease in testosterone levels.

Photo Credit: Another Pint Please ... via Compfight cc

It is important to understand that our body needs saturated fats from plant and animal sources.

9. BCAA

In addition to the protein shakes mentioned in the second paragraph as part of intermittent fasting, an increase in the amount of BCAA amino acids obtained will be useful for a man with active sports. These essential amino acids can be found in common foods (for example, there is a lot of leucine in cheese), as well as in special additives.

Do not negatively relate to sports nutrition. In fact, high-quality additives are almost pure product, without impurities and any nasty things.

With sufficient intake of the body, amino acids contribute to the creation of the right anabolic environment. This is exactly what we need.

Why is testosterone declining?

Environmental factors such as the effects of statin drugs and herbicides in fruits and vegetables also have an effect on reducing hormone production. This can cause an enlarged prostate, androgenetic alopecia (hair loss), and even some aggressive types of cancer.

A woman has lower testosterone levels. As a rule, this is due to the fact that their bodies are more sensitive to the hormone, and their health directly depends on the balance between hormones such as estrogen, progesterone and testosterone.

An imbalance occurs when women use hormone replacement therapy during menopause, which is one of the theories for the occurrence of breast cancer.

What does testosterone affect: Testosterone plays an important, key role in the natural production of estrogen, helps maintain bone and muscle mass and libido.

You can use natural remedies to increase testosterone levels and improve your overall health without causing an imbalance in the hormonal system of your body.

What Testosterone Affects

What does a man need to get testosterone?

To get testosterone, your body needs various nutrients. The most consumed ones are vitamin D3 and zinc.

Zinc is another important mineral found in some foods. Its deficiency can cause various deviations in health, because this element is involved in a number of important processes in the body.

Vitamin D is produced by the body itself when sunlight enters the skin. Nonetheless, many are deficient in vitamin D. As a rule, the main reason for this phenomenon lies in the fact that they spend too much time indoors and because of the use of sunscreen.

Of course, everything should be in moderation, because too long exposure to the sun is fraught with consequences, but still to produce vitamin D from time to time you need to sunbathe.

Stress can safely be called a testosterone killer. When you are in a stressful situation, cortisol is released, a hormone that is produced by the adrenal gland. Cortisol reduces the effects of testosterone on your body.

Natural or synthetic testosterone?

Testosterone is an important hormone necessary for overall health, physical activity, strength, sexuality and well-being.

If you have low levels of testosterone in the blood, and you have tried all methods of its natural increase, but it does not increase, then your doctor may prescribe you bioidentical hormones, which you need to take under his supervision.

Medications are designed to reimburse only one hormone without taking into account the balance necessary to maintain optimal health.

When your body naturally produces testosterone, a balance of production of other hormones is achieved. This balance is perfect and reduces the likelihood that you will have side effects.

List of products that increase testosterone in men

There are several ways to increase testosterone levels. The production of hormones depends on nutrition. If you want your body to receive testosterone in a natural way, include in your daily diet foods that increase its level:

1. Pomegranate

This beautiful red fruit has been used in medicine for centuries. Pomegranate contains antioxidants, vitamins A, C, E and iron. Scientists have found that one glass of this juice drunk per day can increase your testosterone level from 16 to 30 percent, as well as improve your mood and even increase libido.

Those who regularly drink pomegranate juice, lowered high blood pressure, they have more positive emotions. Some doctors recommend drinking pomegranate juice, while others recommend eating fruit.

In this case, you will consume not only juice, but also dietary fiber (which are contained in edible seeds). This will guarantee that you will not get a lot of fructose with juice, which is found in large quantities in all fruit juices. It should also be borne in mind that pomegranate is rich in sugar, so you need to eat it in moderation.

2. Olive oil

It is recommended for men who want to increase testosterone. In the study, participants who consumed olive oil daily for three weeks raised their testosterone levels by 17-19%.

3. Oysters

Oysters are famous for their high zinc content and belong to aphrodisiacs, products that increase libido. By using oysters, you can naturally increase the level of testosterone, libido, as well as the quantity and quality of sperm.

Other foods rich in zinc are seafood: sardines, anchovies, wild salmon, and cashews. Unfried pumpkin seeds are another good product that contributes to the active production of testosterone, but their intake should be limited to one tablespoon per day.

4. Coconut

Your body needs saturated fats for health. They are necessary for the production of most hormones, including testosterone.

Coconut contributes to the production of "good" cholesterol. It helps to reduce fat deposits and keep your weight normal. Weight control is another way to increase testosterone production.

5. Cruciferous vegetables

Well-known broccoli and cauliflower contribute to the active removal of excess estrogen and increase the amount of testosterone. Indole-3-carbinol, a substance found in cruciferous vegetables, can increase the excretion of estradiol (estrogen hormone) by up to 50 percent, thereby increasing testosterone levels.

6. Whey protein

In a study in Finland, participants took 15 grams of serum isolate before and after training. So, a muscle biopsy showed that at this time, testosterone production increased by 25 percent and was maintained up to 48 hours.

A meat-free diet lowers testosterone production by 14%, but that doesn’t mean that you should start consuming animal protein in large quantities.

It's important to know: Excessive protein intake can contribute to the development of chronic diseases, cause cancer, and even accelerate the aging process.

Recommended protein intake is 1 gram per kilogram of lean body mass, or one and a half grams of protein per kilogram of muscle mass in your body.

7. Garlic

Although this odorous plant does not contain substances that contribute to the production of testosterone, it also contains allicin, a substance that lowers the level of cortisol in the body. If you can reduce its level, then your body will be able to more effectively and more rationally use the hormone testosterone, which he himself produces.

Do-it-yourself testosterone

Being courageous is not enough. A man can speak with bass, flaunt his strength and courage, skillfully flirt with the opposite sex, but all this becomes pretentious, if not reinforced by internal potential. Therefore, it is so important to nourish your masculine power when you are young, and, without fail, after 30 years. Keeping track of your hormonal background should become a habit as well as your appearance.

To make it easier to do, we will learn how to increase testosterone in men in natural ways:

  • Weight control. Excess weight, an excess of harmful visceral fat in the body of a man reduces the level of testosterone, and with it the potency. In addition, sexual attraction often goes away with them,
  • Sport. In this case, not professional, but amateur. Strength training 2-3 times a week has a beneficial effect not only on the figure, but also on the production of testosterone. It is power, since running and other aerobic sports practically do not affect the hormonal background. Loads should not be exhausting, they should only tone the muscles and improve mood. If, on the day after class, you feel like a “squeezed lemon” and the body is exhausted from pain, then you have chosen the wrong training methodology. Contact your instructor to help you create the perfect exercise program for you.
  • Vitamins and minerals. It's about vitamin D and zinc. Moreover, the first is contained not only in food, but also in sunlight. You can replenish its reserves simply by going to the beach. You will get a beautiful tan and increase your testosterone levels. Maintaining a daily zinc rate of 11 mg in the body in a month will lead to a noticeable increase in the amount of male hormones. In this case, zinc can be obtained from multivitamin complexes, but another way is preferable - the use of food rich in protein, which contains the so-called natural testosterone.
  • Lack of stress. This is perhaps the most difficult way. Stresses surround us everywhere and avoiding them, working in the office, standing in traffic or in line, is very difficult. But it’s still worth trying to minimize stressful situations, since under stress our body synthesizes the hormone cortisol, which neutralizes the effect of testosterone: chronic fatigue accumulates, sexual desire decreases, depression occurs,
  • Healthy lifestyle. Smoking, drugs and alcohol abuse destroy the human body, adversely affecting all its systems, including erectile function. Testosterone levels are rapidly falling, and with it sexual activity is nullified and there is a risk of prostatitis,
  • Sex and everything connected with it! Even talking about it provokes the production of sex hormones. Plus, regular sex relieves congestion in the prostate, improves well-being and mood.

Testosterone Booster Products

As we have already mentioned, nutrition plays an important role in the production of testosterone. But what kind of foods should be eaten, and what should be discarded in order to maintain your hormonal background in perfect condition? And how to increase testosterone levels naturally without resorting to additional nutritional supplements?

First of all, include the following foods in your diet:

  • Red meat. In an effort to lose weight, he is often abandoned in favor of white chicken meat. And it’s very in vain, because lean beef or mutton contains iron that normalizes the circulatory system, and zinc, on which potency largely depends,
  • Fish. Especially salmon and tuna. They are rich in healthy omega-3 fats, which help boost the male sex hormone. Pure fish oil is also useful.
  • Nuts and oils. They also contain polyunsaturated fatty acids, which are necessary for men to maintain their strength. Most of these fats are in peanut, sesame and olive oils. And among nuts, preference should be given to almonds,
  • Vitamin C. It reduces the level of fatal cortisol. Record-holders for the content of this vitamin are: wild rose, bell pepper, sea buckthorn, blackcurrant, all varieties of cabbage and parsley. But a glass of everyone’s favorite orange juice will be a great option to replenish the daily intake of vitamin C, which is 500 mg,
  • Garlic and onion. They improve blood flow, have a bactericidal effect and are proven to increase sexual desire,
  • Seafood. Mostly oysters and mussels. They have a lot of zinc and rare amino acids that accelerate the production of male sex hormones. They are called natural aphrodisiacs and are recommended to be eaten raw to enhance the effect. They say that the famous Casanova daily ate 50 oysters at breakfast. True, it was easier in this regard: in coastal cities, mollusks were then considered the food of the poor, they did not feed cats and pigs just for fear that they would be injured by shell flaps.

In addition to the above, almost all fruits and vegetables of yellow, red and green colors also have a beneficial effect on testosterone levels. This is due to the high content of lutein in them, which stimulates the production of hormones.

We should not forget about cereals, since the fiber contained in them activates blood circulation, including in the pelvic organs. A positive effect on potency is the use of dairy and sour-milk products, chicken and quail eggs.

How Can I Replace Testosterone?

If you have erectile dysfunction, decreased sex drive, depressed mood, there are difficulties with concentration and memory, and you think that this is due to low testosterone levels, this can be easily checked by taking a blood test. Since the level of the hormone fluctuates throughout the day, you will need other examinations to get a true picture of the state of the body.

If testosterone levels are really low, there are a number of synthetic and bioidentical testosterone products, as well as dehydroepiandrosterone (DHEA), which is the most common androgenic prohormone (precursor) in the human body. This means that it is the most important “raw material” that the body uses to produce other hormones, including testosterone in men and estrogen in women.

More physiological is the use of bioidentical hormones. You can only use them under the guidance of a doctor who will monitor their level to be sure that hormone replacement therapy is really necessary for you.

But before you choose synthetic substitutes, we suggest that you familiarize yourself with several methods that you can use to increase testosterone levels naturally. They are suitable for almost everyone, since they have only positive “side effects”.

Testosterone Lowering Products

To remain courageous, you must be able to say no to yourself. Especially when it comes to products that are not the most beneficial for health and potency. With health, almost everything is clear: do not eat fast food, give up chips and soda, limit the use of sweet, fatty, flour, etc. But what products that are not included in this list can lower testosterone levels, we will now tell you:

  • Grapefruit. Although it contains vitamin C, recent scientific studies have revealed its ability to convert male sex hormones into female hormones - estrogens.
  • Soya. Products based on it are saturated with phytoestrogens - plant analogues of the female hormones mentioned above. They reduce the "efficiency" of testosterone. Keep in mind that today soy is found in many popular products: sausages, cheeses, sauces, etc.
  • Sugar. Scientists are actively exploring the effect of insulin on the male sex hormone, a direct relationship has not yet been identified, but the fact that addiction to sweets leads to obesity indicates its negative effect on testosterone.
  • Oil. Not all vegetable oils are useful for men; linseed, corn and sunflower oils are worth limiting.
  • Smoked meats. Made with the use of "liquid smoke", such products cause toxic damage to the tissues of the testes, which are precisely responsible for the production of testosterone.
  • Coffee. Passion for him can negatively affect not only the hormonal background, but also cause sperm passivity.

With caution, it is worth eating whole milk of high fat content, as cow estrogen is present in it. And white bread, due to the combination of yeast and sugar in it, is more appropriate to replace with yeast from wholemeal flour, or rye.

Low Testosterone - Quiet Killer

In men over 30 years of age, the natural secretion of the hormone begins to decline, and after this, fat appears on the abdomen, muscles leave and health deteriorates.

Low hormones are dangerous:

  • Metabolic disorders - diabetes, obesity and heart disease,
  • Deterioration of cognitive performance - memory impairment, mild cognitive impairment and the risk of developing disorders such as Alzheimer's
  • Increased risk of obesity and muscle loss,
  • Significantly higher risk of early death.

An example of a testosterone diet

Thus, a diet to increase testosterone should look something like this:

  • Breakfast: pearl barley, buckwheat or millet porridge + boiled egg and tea with lemon.
  • Dinner: low-fat beef chop + stewed vegetables.
  • High tea: pear, peach, persimmon or banana + orange juice or fruit drink.
  • Dinner: Baked fish + salad of fresh vegetables and herbs.

Of course, the menu can be varied, including all recommended products. Additional meals are welcomed while reducing the volume of the main ones.

The main thing is to be guided by the rule of reducing the caloric value of food from breakfast to dinner, since we need the main energy in the morning, and overeating in the evening threatens with extra pounds.

I think we answered a question that interests many people - how to increase testosterone naturally. To summarize, let’s say that relying only on proper nutrition is not worth it. It must be combined with physical activity, intimate relationships, and also try not to give in to stress and despondency. Only in this way can one stay in shape until the elderly and delight the beloved with male attention.

Sexologist-andrologist of the 1st category.
Work experience: 27 years

Why is testosterone level falling?

By the age of 45, about 40% of men suffer from age-related hypogonadism, the so-called male menopause. And this is mainly due to low testosterone.

The production of this hormone is tightly controlled by two parts of the brain - the hypothalamus and the pituitary gland.

When its level in the body is lower than necessary, the hypothalamus sends a signal to the pituitary that it is necessary to increase the production of luteinizing hormone (LH, lutropin).

For this, the pituitary gland uses its own gonadotropin-releasing hormone. Almost a chemical blow to the brain.

The pituitary gland responds with a large amount of produced LH and sends it to the testes. More LH = more testosterone.

The interaction system of these three parts of the body is very sensitive. And if all its components work in unison, the hormonal background is in excellent condition.

If a failure occurs in one of the links of the hypothalamus chain - the pituitary - testicles, then the level of hormones falls below the optimal level.

A low level of male hormone can be associated with a lack of signals sent by the hypothalamus, problems with the release of LH, or directly with insufficient activity of the testicles.

But even worse ...

With age, in addition to the risk of lowering testosterone production, even the amount that still enters the bloodstream often becomes a victim of a protein called sex hormone binding globulin (SHBG).

This protein travels through the bloodstream in search of excess free testosterone to bind it - it turns off the hormone from the metabolism.

But gradually, SHBG is becoming more active. And this is just a disaster.

What are natural supplements that increase testosterone production?

Natural supplements are created for those who want changes: to be more energetic, have a slimmer physique, high self-esteem and compete in bed with top pornstars.

Natural preparations for those who do not want to allow hormones to decide their fate. They do not have the side effects characteristic of steroids. On the contrary, they increase hormone levels naturally.

Created on the basis of completely natural ingredients, they do not increase its level directly, as synthetic steroids do.

Instead, they give an extra boost to the hypothalamus, pituitary gland and testicles to produce their own hormones. This method is more efficient and safer. There are no side effects and risks. Solid pluses.

Testosterone boosters work in three different directions:

  • Directly stimulate the testicles to produce more hormone,
  • Reduce the activity of SHBG,
  • Helps increase LH production.

Best Natural Supplements to Increase Testosterone Production

There is an old saying: "All that you need can be obtained from nature."

The best nutrients that trigger the production of testosterone can be found in nature - vitamins and minerals that are not necessarily found in food, but which can be isolated and used in the form of natural supplements, to improve health and increase your performance.

So, here is a list of the best natural supplements for testosterone:

Useful video

See more about sources of natural testosterone for men in the video below:

Want to know which foods contain testosterone? What affects the production of this important hormone? Surely, because this will allow you to save and increase the testosterone that nature has endowed with, and, therefore, not to lose your male power over the years, to remain brutal and desirable for your beloved woman.

D-Aspartic Acid (D-Aspartic acid or DAA)

DAA is one of the most effective nutrients in terms of gaining courageous muscles tearing a shirt to shreds.

This is an amino acid that helps both increase strength and muscle size, and increases the production of testosterone and growth hormone. D-aspartic acid is a nutrient for stimulating anabolic hormones.

DAA supplementation showed a 60% increase in testosterone over 90 days. Thanks to them, the content of lutropin and the number of seminal cells also increase.

So during love pleasures, not only the level of testosterone increases, but also the amount of sperm during orgasm - a one hundred percent way to impress a partner.

Vitamin D3

Also known as the “sunshine vitamin”, D3 comes into the body primarily from sunlight. But for those who do not live in a sunny climate, this source alone will not be enough.

This vitamin can also be obtained from food, but it is synthesized from it poorly and you will have to eat a whole ton of oily fish to get the amount necessary for hormones.

Almost every nutritionist recommends using D3 supplements. Not only because it helps reduce the risk of developing heart disease and metabolism, promotes muscle growth and reduces pain after training, but also because it significantly increases hormone levels.

Oyster Extract and Zinc

Perhaps, among the products that increase libido, the most popular are oysters. They are so effective in this matter that they are firmly rooted in sexual folklore.

But what is their secret? They are 78% zinc, which is why.

Studies have shown that supplements with zinc increase physical strength, performance and the level of sex hormone in both professional athletes and ordinary people.

The problem is that oysters are far from the most affordable food. In addition, not everyone likes the process of eating them.

Oyster extract is a great way to get all the benefits of these shellfish without taste and without hassle. A great alternative for those who do not like this salty taste of seafood, as well as for vegetarians, are dietary supplements with zinc.

Magnesium

This important mineral is often used for recovery and relaxation. Its long-term use increases mood and motivation, regulates the level of insulin in the blood and helps muscles recover after strength training.

Even a 4-week course of taking natural dietary supplements with magnesium significantly increases the level of testosterone in the body. It regulates all steroid hormones and gives them the necessary stimulus in order to restore their level.

9 ways to quickly and safely raise your testosterone level

Almost from the very beginnings of bodybuilding, testosterone is known as the most important factor, especially in bringing the body to the shape of a dream.

In fact, it is for this reason that steroids exist. However, they are known for their unpleasant side effects, including liver damage and gynecomastia (an increase in the mammary glands in men).

The good news is that there are natural ways to increase testosterone levels easily and safely.

So what needs to be done to achieve this? Well, we know the answer to this question.

1. Strength training

With a high degree of probability, many of our readers are already engaged in weights in the hall. However, it is worth checking your load volume and, in which case, heading for strength training.

Why do this? Because studies have shown that endurance training reduces testosterone production.

But do not be upset, since it is also proven that strength training for mass gain contributes to the increased production of growth hormone and testosterone in the body. Not bad, is it?

2. Reduce sugar intake

Let us turn for a second to the heroes and villains. If Batman were testosterone, then monosaccharides (simple sugar) would be a Joker.

What are simple sugars? Answer: these are sugars, which are found in abundance in sweet soda, sweets, cakes and other not super-healthy, but tasty products.

They contain many "empty" calories, with which they gladly fill the diet without contributing any nutritional value (for example, vitamins and minerals). As a rule, simple sugars significantly increase the likelihood of exceeding the daily amount of calories and increasing fat reserves in the body.

But this is not the worst: studies have shown that the consumption of large amounts of sugar directly causes a decrease in the release of male hormone.

3. Eat More Healthy Fats

In the past, fats had a very poor reputation in society, but over time, people became wiser and now the attitude to fats is completely different.

Simply put, monounsaturated and saturated fats have already proven effective in boosting testosterone production in the body.

Therefore, instead of avoiding fats, you should include a few nuts, olive oil, avocados and coconut oil in your diet.

But let's forget about common sense - eating fried chicken and french fries daily will not do any good. You need to choose good fats, not cheap and harmful ones.

4. Sleep for 7-8 hours

This is a very important aspect, in a century when the majority comes to work in the first place (everyone is in the pursuit of money), first of all, sleep time is reduced. Some even boast that they sleep little or hardly sleep at night.

However, if the goal is to raise your testosterone level, then you just need to start to go to bed early and sleep longer.

Why not do without it? Studies show that 7-8 hours of sleep is the optimal amount for a natural increase in testosterone levels. The same study recorded that in men who slept less than 5 hours, its level was lowered. What, the idea of ​​watching TV shows until the morning does not seem so good?

6. Lose weight

A high percentage of body fat can cause blockage of blood vessels, high cholesterol and other metabolic tricks that can disrupt the normal hormonal background in the body and reduce testosterone production.

In this light, the conclusion that losing weight is a great way to raise your testosterone level suggests itself.

Fortunately, if you use the very first tip from this article and train with heavy weights, the fat on the body will literally melt.

In addition to all of the above, training with weights is also characterized by excessive oxygen consumption after training, the so-called oxygen debt or the effect of EPOC (English excess postexercise oxygen consumption). In short, the body will continue to burn calories even after the load is completed. So we clean the diet and go, towards testosterone!

7. The hunt

And now, before vegetarians, vegans, animal advocates, and other activists get enraged, let's take a deep breath and calm down for a minute.

Not every hunt is good. The shooting of endangered species is certainly a vile affair and deserves to be condemned; at the same time, some species of commercial animals breed like crazy and control of their population is already necessary.

They eat almost everything they see, deer, for example, eat bird eggs and other small animals. So, before crying over Bambi, remember that he, too, is not sinless.

But back to the discussion of increasing testosterone levels. In 2013, an interesting study was conducted among the indigenous peoples of Bolivia living in the Amazon forests. It was found that every time after a successful hunt, they have a sharp increase in the level of testosterone and cortisol.

8. Limit beer

It is recommended to limit the use of alcoholic beverages, because they negatively affect the centers of the brain responsible for the formation of the male hormone, as a result of which the body starts the opposite process - the conversion of testosterone to estrogen.

Beer contains a large amount of plant estrogen. Thus, beer is an even greater enemy of male hormone than strong drinks.

9. Surround yourself with sexy women

Here, of course, something depends on heredity. Since, if nature was not very generous, the task may not be easy. Of course, for the lucky ones with the DNA of the Fair Prince, this is not a question at all, but are there many of them in life?

So, we are talking about the need to surround yourself with sexy women. Why is this? Well, in addition to the fact that a beautiful female body pleases the eye, its contemplation at the same time and increases the production of testosterone.

This is what scientists are telling us. Yeah, who would not want to be in the role of their experimental subject for such studies?

But even if your wife or passion is incredibly sexy, calming down isn't the best idea. This is not a well-known truth, but loyal love relationships can lower testosterone levels by 21%!

So try on the role of an alpha male, and leave the romance to the frail beta.

Testosterone Booster Complex

As mentioned earlier, a strength training program can trigger an increase in testosterone levels.

For beginners: The following is a training option for quickly starting testosterone growth. And those who came to strength training with weights primarily for a specific purpose, with this complex are most likely to achieve noticeable results.

It consists of complex lifts - it is widely known that it is these exercises that make the body secrete more testosterone. Complex lifts with large weights will literally pump your body into it! Forget about the usual 6-day split as a nightmare.

Make sure you give yourself enough rest between sets. Since, if the exercises are not performed at full strength, the production of testosterone will not come to the optimal state.

Here is the complex itself:

  • Bench press - 3 circles of 5-6 repetitions,
  • Push rod - 3-6 laps of 5 repetitions,
  • Squat - 3 circles of 5-6 repetitions,
  • Army bench press - 3 circles of 5-6 repetitions,
  • Deadlift - 3 laps of 5-6 repetitions.

1. Lose Weight

If you are overweight, then, according to a study presented at a meeting of the Society of Endocrinologists in 2012, losing extra pounds can increase testosterone levels. In overweight men, low testosterone levels are most often observed, so losing excess weight can be an important factor that will help increase hormone production in the body.

If you seriously decide to lose weight, you should strictly limit the amount of refined sugar in your diet, since it has been proven that excess sugar and fructose are the main factor in the transition of obesity into a real epidemic. Thus, stopping the consumption of carbonated sugary drinks will be as important as limiting the consumption of processed foods containing fructose, fruit juices, fruits, and the so-called “healthy” sweeteners (such as agave).

Ideally, you should consume less than 25 grams of fructose per day (this includes fruits). This is especially true if you have developed insulin resistance, are overweight, high blood pressure, diabetes, or high cholesterol.

In addition, it will be vital to exclude all cereal products and milk (even unprocessed) from the diet. Milk contains a sugar called lactose, which has been proven to increase insulin resistance. So it will be a wise decision not to drink it if you want to lose weight.

Refined carbohydrates such as breakfast cereals, bagels, waffles, buns and most other processed foods also quickly turn into sugar, increase insulin levels and cause resistance to it. And this is the most important factor in the occurrence of almost all chronic diseases and human conditions, including weight gain.

If you exclude these products from your diet, you need to replace them with healthy foods - vegetables and fats (including natural saturated fats!). Your body prefers carbohydrates in nutritious indigestible vegetables, rather than grains and pure sugar, because they are more slowly converted to simple sugars (glucose, for example) and lower insulin levels. If you exclude grains and sugar from food, you will have to radically increase the amount of vegetables in the diet, and also make sure that you also regularly consume a lot of protein and healthy fats.

The products that you choose will become a driving force on the path to your goal of losing weight. And short high-intensity exercises, such as Peak Fitness two to three times a week, combined with full-fledged sports will have additional positive effects on your body (see below)!

2. Perform high-intensity exercises (especially in combination with periodic fasting)

Both intermittent fasting and short, intense exercise can increase testosterone levels. Unlike aerobics or prolonged moderate physical activity, which have a negative effect or do not affect the level of testosterone at all.

“Short, intense exercise has a proven positive effect on increasing testosterone levels and preventing its decline.”

Periodic fasting increases testosterone by increasing the expression of saturation hormones, including insulin, leptin, adiponectin, glucagon-like peptide-1 (GLP-1), cholecystokinin and melanocortins, each of which is known to enhance the effects of testosterone, increase libido and prevent age-related decline in male sex hormone.

Drinking whey protein after a workout can further increase satiety / effect of testosterone (hunger hormones have the opposite effect on testosterone and libido). Here's what a typical high-intensity workout might look like:

  • Warm up for three minutes,
  • Practice as fast and fast as you can for 30 seconds. You should feel as if you are exhausted
  • Recovery: increase the pace from slow to moderate within 90 seconds,
  • Repeat the “high intensity exercise and recovery” cycle 7 times.

As you can see, each workout lasts only 20 minutes. Twenty minutes! And it really works! During these 20 minutes, 75% of the time is devoted to warming up, restoring or cooling down. You work really intensively for only four minutes. If you have never done this before, it’s hard to believe that you can benefit from the four minutes of exercise. But this is true.

Keep in mind that you can use almost any type of activity for this - exercising on an elliptical trainer, running on a treadmill, swimming, long-distance running, including outdoors (be very careful to avoid injuries) - until while applying maximum effort for 30 seconds. But first, be sure to stretch enough and start slowly to avoid injuries. First do two or three repetitions and gradually increase their number. Do not expect to do all eight repetitions for the first time, especially if you are not fit.

3. Consume enough zinc

Zinc is an important element for the synthesis of testosterone. Taking zinc supplements for just six weeks showed that it causes a marked increase in testosterone in men with low levels. In addition, it protects a person from a reflex decrease in testosterone after performing physical exercises. Conversely, studies have shown that limited intake of zinc leads to a significant decrease in testosterone levels.

It is believed that up to 45% of adults over 60 years of age consume zinc in much lower doses than necessary, even when taking food supplements, according to various estimates, 20-25% of older people continue to receive zinc in insufficient quantities.

Your food is the best source of zinc, along with protein-rich foods such as meat and fish, other sources of zinc include unprocessed milk, unprocessed cheese, beans, yogurt, or yogurt made from unprocessed milk. It is hard to get enough zinc from foods for vegetarians. This problem is also relevant for meat-eaters, in large part because of agricultural practices that use chemical fertilizers and pesticides. These chemicals destroy nutrients in the soil (including zinc), which must be absorbed by plants, and then enter your body.

Very often, we ourselves reduce the amount of nutrients in food during its preparation. In most foods, cooking dramatically reduces the amount of nutrients, especially with excessive heat treatment.

If you decide to use supplements with zinc, stick to a dosage of less than 40 mg per day, as this level is recommended for adults as an upper limit. Taking too much zinc can interfere with the body's absorption of other minerals, especially copper, and can also cause a side effect - nausea.

4. Do not forget about strength training

In addition to high-intensity training, strength training is also known as a way to increase testosterone levels, but only if you apply enough strength. To increase testosterone during the training, you need to increase weight and reduce the number of repetitions, as well as focus on exercises in which a large number of muscles are involved: deadlift, squats, and others.

You can enhance the effect of strength exercises by performing them more slowly. Slowing down the movement, you turn it into a high-intensity exercise. Super slow motion helps your muscles at the microscopic level open the maximum number of transverse bridges between the protein fibers, on which muscle contractions depend.

5. Maintain Vitamin D Levels

Vitamin D, a structural steroid, is essential for the healthy development of the sperm nucleus and helps maintain sperm and sperm quality. Vitamin D also boosts testosterone, which supports libido. In one study, overweight men who took vitamin D supplements significantly increased their testosterone levels after one year of regular use.

Vitamin D deficiency is currently epidemic-wide in the United States and many other regions around the world, mainly because people do not spend enough time in the sun to provide vitamin D synthesis.

So, the first step to finding out if you are taking full advantage of vitamin D is to determine your blood level of 25- (OH) -D or 25-hydroxyvitamin D.

A few years ago, the recommended level was from 40 to 60 nanograms per milliliter (ng / ml), but recently, the optimal level of vitamin D has been raised to 50-70 ng / ml.

To achieve a healthy range, you will need to be more in the sun. Irradiating a large surface of the skin in the afternoon until it becomes a light pink hue, as a rule, will be enough to achieve an adequate synthesis of vitamin D. If lying in the sun is not an option for you, choose a safe tan in a solarium (with an electric ballast resistor rather than magnetic to avoid unnecessary exposure to electromagnetic fields).

In extreme cases, supplements with vitamin D3 can be taken in pill form, but studies show that an ordinary adult should take 8,000 IU of vitamin D per day in order to maintain its level above 40 ng / ml, which is an absolute minimum for the prevention of various diseases .

6. Reduce the effects of stress.

When you are in tension, your body releases a lot of the stress hormone cortisol. This hormone actually blocks the effects of testosterone, apparently because, from a biological point of view, testosterone is associated with behavior (mating, competition, aggression), which can reduce the chances of survival in case of emergency (therefore, the choice of “fight or flight” is due to cortisol).

In the modern world, chronic stress, and, as a result, elevated levels of cortisol, may mean that the effects of testosterone are blocked for the long term.

One of the best ways to deal with stress is through the EFT (Technique of Emotional Freedom), which is called "acupuncture without needles." This is a convenient and free way to get rid of emotional baggage quickly and painlessly, and it is so easy that even children can be taught it. Other ways to quickly relieve stress are prayer, meditation, yoga, positive emotions, learning relaxation techniques such as deep breathing and positive visualization, which are the “language” of the subconscious.

When creating a visual image (how would you like to feel) your subconscious mind will begin to help you by making the necessary biochemical and neurological changes in the body.

7. Limit or eliminate sugar from your diet.

Testosterone levels drop after you consume sugar. This is probably due to the fact that sugar increases insulin levels, and this is another factor leading to a decrease in testosterone.

The US Department of Agriculture estimates that the average American consumes 12 teaspoons of sugar per day, which is about two tons of sugar over a lifetime.

Why we eat so much sugar, it’s easy to understand: it’s delicious, and we enjoy it by inducing the development of a congenital reflex with dopamine and opioid signals.

what it does with us on a physical and emotional level - this is a completely different story, and for most people, health improves significantly after reducing or eliminating sugar from the diet. Remember that foods that add sugar and fructose, as well as cereals (bread and pasta) should also be limited.

If you are struggling with sugar addiction or have problems with cravings for sweets, you should try the Turbo Tapping psychological technique, which has helped many sugar addicts get rid of their “sweet habit”. She works with any type of sweet tooth.

8. Eat Healthy Fats

“Healthy” - this means not only mono- and polyunsaturated fats, which can be found in avocados and nuts, but also saturated, as they are necessary for the synthesis of testosterone. Studies show that a diet with less than 40% energy in the form of fat (and mainly from animal sources, i.e. as saturated fat) leads to a decrease in testosterone levels. Experts believe that an ideal diet should contain about 50-70% fat.

It is important to understand that your body requires saturated fats from animal and vegetable sources (meat, dairy products, certain oils and tropical plants, such as coconut) for optimal functioning. And if you neglect this important food group in favor of sugar, grains and other starchy carbohydrates, your health and weight will almost certainly suffer. Examples of healthy fats that you should eat more to raise testosterone levels:

Olives and olive oilCoconuts and Coconut OilOrganic Milk Butter
Raw nuts such as almonds or pecansOrganic Egg YolksAvocado
Grass fed animal meatPalm oilOrganic Peanut Butter

9. Increase your intake of branched chain amino acids (BCAA), for example, from whey protein

Studies show that the use of BCAAs leads to an increase in testosterone levels much more, in particular when taken before / after weight training. Although BCAAs are available as supplements, the highest concentrations of these amino acids can be found as leucine in dairy products, especially in high-quality cheeses and whey protein.

Even when leucine is obtained from familiar foods, it is often lost or used as a building material, and not as an anabolic agent. Thus, in order to create the right anabolic environment, it is necessary to increase leucine intake at times.

However, keep in mind that using the free-form leucine amino acid can be very counterproductive, since when the free-form amino acids are artificially introduced, they quickly enter the bloodstream, alter insulin function and disrupt glycemic control. Leucine-based foods are truly ideal choices that can benefit your muscles without side effects.

Male testosterone

The hormone is produced in the adrenal cortex and testicles. The norm is 11-33 nanomol / liter. How does testosterone affect the male body? Its impact occurs in two main directions:

  • androgenic: regulation of the processes of sexual development of the body. Progesterone activity promotes the development of sexual characteristics in boys during puberty,
  • anabolic: there is a synthesis of proteins, insulin, endorphins, muscle fibers are formed, the body develops physically.

In addition, testosterone performs a number of vital functions:

  • takes an active part in metabolic processes,
  • regulates weight gain and the formation of the anatomical shape of the body,
  • controls blood sugar
  • stimulates stress resistance,
  • supports the level of libido, the activity of men.

Testosterone is responsible for the sexual function of a man, his appearance, masculinity, character

Testosterone is a natural anabolic substance that is absolutely safe for the body, unlike its synthetic counterparts. The maximum concentration of testosterone levels is noted at the age of 18, and after 25 years begins to gradually fall. By the age of 35-40 years, hormone production decreases by about 1-2% every year. Such a decrease in hormone levels is a natural process and does not require treatment.

The effect of testosterone on the body at different periods of male development:

Fetal periodUnder the influence of testosterone, the sex of the child is formed, then the prostate and seminal vesicles develop in the fetus.
Puberty (transitional age in boys)· The chest expands, the shoulders, chin, forehead, and jaw increase.

· Increases muscle mass.

· The voice is rough, an Adam's apple appears.

· The sebaceous glands can work in an enhanced mode, which often causes a rash.

· Hair appears in the pubic area, armpits, on the face. Gradually, hair appears on the chest, legs, arms.

· There is an increase in the genitals and increased sexual desire.

· Increases the ability to conceive.

Mature men· After 35 years, the hormone level gradually decreases, sexual desire fades.

· Simultaneously with a decrease in testosterone, heart and vascular diseases develop, osteoporosis, malfunctions of the autonomic system can develop.

· The risk of getting Alzheimer's disease increases with age.

But the testosterone production process may be disrupted by exposure adverse factors:

  • smoking, alcohol abuse,
  • inactive lifestyle
  • chronic diseases
  • some drugs
  • adverse environmental conditions
  • overweight, constant stress.

Testosterone Level: Normal and Deviation

With age, the amount of testosterone gradually decreases, by the age of 60 it can fall by 50%.Moreover, an increase or decrease in the level of the hormone is already noticeable when the deviation from the norm is 5-15%. The total hormone content in the blood consists of the free part - 2% and the part that is associated with proteins - 98%.

20-50 years old50 and more
General11-33Not lower than 11
Free8,8-42,56,5-30

Causes and consequences of lowering the level of male hormone

A decrease in testosterone levels can be primary (testicular damage) and secondary (pathology of the hypothalamic-pituitary system). Unfortunately, low levels of the hormone are common in modern young men. What is the reason for this shortage? Both various diseases and lifestyle can affect the decrease in testosterone.

A decrease in hormone levels immediately affects metabolism and is typical symptoms:

  • joint aches, decreased muscle mass,
  • memory problems
  • problems with erection, premature ejaculation,
  • breast enlargement, overweight,
  • insomnia, decreased libido,
  • hairline reduction.

Hormone deficiency provokes weight gain, a man becomes irritable, prone to depression, in addition, the risk of developing various kinds of diseases increases. Factorsthat help reduce sex hormones:

  • stress
  • unbalanced nutrition
  • alcohol abuse
  • STI
  • taking certain drugs
  • genital injuries
  • sedentary lifestyle,
  • irregular lovemaking
  • adverse environmental conditions.

If you see a man who is overweight, you should know that his blood testosterone level is definitely lowered.

How to increase testosterone levels in men? Of course, there are effective drugs for such cases, but they can only be prescribed by a specialist after examination. First, consider natural and safe methods.

Nutrition

Hormone production is a complex process that involves the collaboration of organs and systems. What foods increase testosterone in men? For the normal production of androgens, it is first necessary to provide the body with useful substances:

MineralsTo increase testosterone levels, it is important to consume enough zinc. With its deficiency, a drop in testosterone levels is noted. Zinc is contained in such products:

· Seafood (shrimp, squid, oysters, crabs),

· Fish (herring, anchovies, carp),

· Nuts (pistachios, walnuts, almonds).

It is important to provide the body with enough selenium, magnesium and calcium.

VitaminsFor full health, the body needs vitamins:

· Vitamin C - a powerful antioxidant, is responsible for the body's defenses, inhibits the production of cortisol,

Vitamin E - helps insulin in the fight against high blood sugar,

· Omega-3 and omega-6 - essential acids necessary for the production of testosterone,

Proteins and FatsThe basis of nutrition and testosterone synthesis. It is important to balance nutrition so that there is no deficiency in either protein or fat.

Healthy fats: linseed, peanut, olive oil, bananas, salmon, egg yolks.

WaterAdequate use of pure water is necessary for the smooth functioning of the body.

Additional nutrition recommendations:

Seafood is known for its ability to increase potency.

  • include parsley, spinach, dill in your menu - plant forms of testosterone,
  • dried fruits are very useful, they contain lutein,
  • be sure to eat porridge - fiber is essential for the body,
  • Avoid soy foods
  • exclude beer, fast food, carbonated drinks, fast carbohydrates (pastries, sweets),
  • limit the amount of salt
  • you can drink no more than one cup of natural coffee per day,
  • products that increase testosterone in men should be natural, so try to buy meat in the markets, since imported meat can have the opposite effect. The fact is that in order to increase body weight, cattle are fed with hormone supplements. And 80% of the hormones that are added to feed pigs to quickly increase the amount of fat are female.

Weight normalization

How to increase testosterone production in men? Overweight men need to get rid of extra pounds. It is proved that in men with obesity, the level of testosterone production is reduced. Male sex hormones in adipose tissue are converted to female ones. Therefore, sports and proper nutrition are the companions of a real healthy man.

Physical exercise

It has been proven that weight training contributes to the production of testosterone. The main recommendations:

  • optimal training duration is an hour,
  • the number of trainings - 2-3 per week,
  • you need to train the large muscles of the back, legs, chest,
  • take the weight so that you can do the exercise 8 to 10 times, the latter with effort.

Get rid of bad habits

Under the influence of alcoholic beverages, testosterone is converted to estrogen. Any type of alcohol negatively affects the process of hormone production, and beer contains analogues of some female sex hormones. The exception is high-quality dry red wine, which in moderation is useful.

Exercise increases the level of male hormones.

Regular sex life

Active sex life stimulates the production of male hormones and has a beneficial effect on the whole body, this is a pleasant and effective way to increase testosterone in men. If there is no constant sexual partner, do not forget about safety, since STIs are dangerous for men's health and often become the causes of complications. It is also noted that simple communication with the beautiful half of humanity significantly increases the level of testosterone.

A bit about drugs

Medicines that increase testosterone in men are prescribed by specialists when the level of the hormone is below 10 nanomoles per liter:

  1. Testosterone injections are prescribed for disruption of the gonads. Side effects - fluid and salt retention in the body, edema, increased sex drive.
  2. Oral preparations (tablets).
  3. Gels.
  4. Testosterone patch.

Only a doctor can prescribe drugs that increase testosterone in men, since prolonged use of such drugs can provoke development complications:

  • inhibition of hormone production by the body,
  • the development of gynecomastia (this is a pathology in which the mammary glands swell),
  • the risk of developing pathologies of the heart and blood vessels, oncological diseases of the prostate gland is growing.

Increased testosterone

Signs increased testosterone in men:

  • increased body hair
  • well developed muscles
  • increased sex drive,
  • impulsiveness, such men are very aggressive,
  • on the head, unlike the body, a bald spot may appear.

The consequences of increased testosterone in men can be testicular tumors, infertility. Causes elevated hormone levels:

  • prostate pathology,
  • tumors in the testicles,
  • pathological processes of the adrenal glands,
  • heredity,
  • taking hormone-containing drugs,
  • excessive physical activity.
  1. Gladkova A. I. "Hormonal regulation of sexual function in men." Kharkov, 1998.
  2. S. Krasnova. “Hormone therapy”, 2007.

Watch the video: 10 Easy Ways to Boost Testosterone Naturally (February 2020).

Leave Your Comment