How to increase testosterone in men, the most effective ways

Testosterone is an androgenic male hormone produced by the testes and adrenal cortex. A small part of it is synthesized by the pituitary gland. Testosterone is also present in the female body, but in much smaller quantities.

For comparison, male norm testosterone levels in the blood range from 5.76 to 28.14 nmol / l, and female - 0.45-3.75 nmol / l.

Testosterone levels begin to rise significantly during adolescence, peak by age 20, and gradually decline after age 30.

Testosterone is closely related to male sexuality and plays an important role in spermatogenesis. It affects bone strength and muscle mass, body fat distribution, and even red blood cell production.

Testosterone levels also affect mood. An increase in testosterone levels provokes a quick set of muscle mass and an overall improvement in well-being in a matter of weeks.

Signs of low testosterone in men

A number of symptoms indicate low testosterone levels. If found, you must pass testosterone test:

• Decreased libido. Testosterone has a key effect on male sexual desire. Many men experience a gradual decrease in libido with age. However, its sharp drop indicates a lack of testosterone.
• Erection difficultiesThe male sex hormone is not only responsible for sexual desire, but also contributes to the achievement and maintenance of an erection. Testosterone alone does not induce an erection, but it does stimulate nitric oxide production. Nitric oxide is a molecule that triggers a series of chemical reactions required for an erection. Regardless, testosterone levels are just one of the many factors that affect erection. Research results on the role of hormone replacement therapy in treatment erectile dysfunction unconvincing: about half of the subjects show no improvement. Other health problems also cause erection difficulties. It can be:
  • diabetes;
  • thyroid disease glands;
  • high blood pressure;
  • high cholesterol;
  • smoking;
  • alcoholism;
  • depression;
  • stress;
• Hair loss. Testosterone controls many functions in the body, including hair growth. Baldness is a natural companion to aging for many men. In addition to hereditary baldness, men with low testosterone levels experience reduced facial and body hair.
• Fatigue. Men with a deficiency of this male sex hormone suffer from high fatigue and experience a constant feeling of fatigue, even when following a healthy sleep and rest schedule.
• Loss of muscle mass and increase in body fat. It is difficult for men who are deficient in the male sex hormone to gain muscle mass. There is also an increase in body fat, in particular - in the breast. Breast enlargement in men is called gynecomastia and is caused by an imbalance between testosterone and estrogen.
• Fragility of bones. The male sex hormone helps the growth and strengthening of bone tissue, which is why men with low testosterone levels suffer from osteoporosis and are prone to bone fractures, especially in old age.

How to boost testosterone in men naturally

Having noticed alarming symptoms, you can increase testosterone with folk remedies. The methods indicated below do not require special knowledge and medical supervision.

Nutrition and Supplements

In order to increase testosterone in men at home, a healthy diet must be followed. It is wrong to think that taking care of body fat is exclusively a woman's prerogative.

Testosterone becomes estrogen (female sex hormone) by interacting with adipose tissue. This process is called aromatization. Therefore, it is necessary to ensure that the percentage of body fat does not exceed the norm.

It is helpful to know which foods increase testosterone in men. For men's health the most important food is high in vitamin D and zinc:

• Sea fish. Rich in vitamin D and protein, good for the heart. The inclusion of fish in the diet, whether fresh or canned, is necessary to stimulate testosterone production. Tuna, salmon and sardines are especially beneficial.
• Egg yolks. Another source vitamin D. Egg yolks contain more nutrients than proteins. You shouldn't give them up because of their high fat content.
• Seafood. Rich in zinc and selenium. Seafood dishes have traditionally been served in Mediterranean countries to boost testosterone in men at home.
• Beef. There are serious concerns that high consumption of red meat may negatively affect health. But it does contain zinc, and beef liver is a great source of vitamin D. Choose lean meat and don't eat it every day.
• Beans. It is also a source of zinc and vitamin D, which increase testosterone levels. What's more, they contain plant-based protein that is good for the heart.

There are not only products that increase testosterone in men. There are also foods that block estrogens, they must also be consumed:

• Cruciferous vegetables. They contain a large number of phytochemicals that block estrogen production. Cruciferous plants include: broccoli, cabbage (various types), turnip, daikon, radish, rutabaga.
• Mushrooms. Several varieties of mushrooms (shiitaki, portabello, champignon) block the production of aromatase, which converts testosterone to estrogen.
• Red grapes. The skin of red grapes contains resveratrol, which interferes with the synthesis of estrogen.
• Seeds. Flax seeds and sesame seeds contain polyphenols, which also lower blood estrogen levels.
• Whole Grain Products. Like seeds, whole grains contain polyphenols. You can use them in any form: in pasta, porridge or bread.
• Green tea. Renowned for its beneficial properties, green tea is also rich in polyphenols.
• Garnet. Rich in estrogen-blocking phytochemicals. Both whole pomegranates and pomegranate juice are useful.

Regular exercise

Strength training has been shown to significantly increase male sex hormone levels.

Bodybuilding is a favorite among all sports as a way to induce testosterone increases in men. Other types of physical activity do not have this effect.

Training should take place 2-3 times a week. Overtraining should not be allowed, so the lesson should last no more than one hour.

The increase in testosterone in men is influenced only by the development of large muscle groups, the load on the small ones is given so that the body is proportionally developed.

Avoiding alcohol

The easiest way to increase testosterone in a man at home is to give up alcohol. Everyone has heard the expression "beer belly" and seen its owners. The fact is that beer contains an analogue of estrogen. Its consumption is detrimental to the production of male sex hormones. The so-called "male" strong alcoholic drinks have no better effect on the body. Any alcohol contributes to the conversion of testosterone to estrogen. The only exception is dry red wine.

Lifestyle

You can also naturally improve testosterone in men by making lifestyle changes. Stay awake and asleep, and get enough sleep. Sleep is necessary for the body to produce many hormones, including testosterone.

Spend time in the sun and fresh air. Sunbathing triggers the production of vitamin D in the body, which is necessary for the absorption of calcium and plays an important role in the synthesis of the male sex hormone. Recreation in the fresh air helps the nervous system to cope with stress.

Stress has an extremely negative effect on men's health. Nervous tension triggers synthesis cortisol - antagonist of male sex hormones. Simply put, the organism focuses on survival and has no time for reproduction.

It doesn't matter that situations that cause stress in a modern person rarely threaten his life directly. The brain reacts to the surge of adrenaline in the blood, and triggers defense mechanisms.

These methods not only increase testosterone, but also have a beneficial effect on the body as a whole.

Folk remedies that increase testosterone

The very word "hormone" first appeared in 1902, and the structure of testosterone was only described in 1935. Therefore, strictly speaking, there can be no folk remedies for increasing testosterone. There are folk remedies to increase potency. Some of them do not affect the male sex hormone, since erection problems have many reasons.

As a rule, folk drugs for increasing testosterone in men are referred to as adaptogens. They have a number of common properties - the ability to have a general strengthening effect, increase immunity, body tone, efficiency and resistance to harmful factors. The male sex hormone may increase as a result of the overall healing of the body.

In any case, picking herbs is a trial and error process. Unlike pharmacy mono-drugs such as testosterone in pills for men - in plants there are various substances, the action of which is not fully understood or is completely unknown. And they can all have unexpected effects.

Do not think that natural is equal to safe. Natural ingredients can both increase testosterone levels in men and cause unwanted effects. Carefully study the list of contraindications before taking any herbal remedies.

• Ginseng

Ginseng is probably the most popular herb when it comes to ways to boost.

The properties of ginseng have been studied in sufficient detail. Of course, we are talking about Korean red ginseng.

It has been proven to be an excellent way to increase the production of nitric oxide, which affects the quality of erection.

The results of studying its effect on testosterone levels are not so unambiguous.

Several studies disprove the effectiveness of ginseng, others confirm it.

• Eleutherococcus

Another popular plant that is a natural adaptogen. Helps the body cope with stress, improves tone and immunity.

It is used for the prevention of cardiovascular diseases, normalizes blood pressure.

As for testosterone levels, laboratory studies have shown that Eleutherococcus does not significantly affect it.

But these studies were conducted on healthy young men, so its uselessness cannot be said with certainty.

• Ginger

Ginger is used as a condiment for many dishes. It also has a long history of use in traditional medicine. It counteracts motion sickness and motion sickness.

It also reduces joint pain due to its anti-inflammatory properties. In terms of male health, clinical studies have shown that ginger increases testosterone and sperm quality.

• Tribulus creeping

A plant traditionally used in oriental medicine to treat various diseases. Not everything is clear in the field of research on its effect on the level of the male sex hormone.

Some studies show the complete absence of the effect of this plant on male health, others have recorded an improvement in potency, sperm quality and testosterone levels.

When it comes to herbs, everything is individual. They can be taken in the form of tinctures, decoctions, or dietary supplements.

Natural testosterone-boosting pills often contain various forms of adaptogens. Do not forget about the quality of raw materials and beware of counterfeits.

Drugs to increase testosterone in men

Since it is not always possible to increase testosterone with folk remedies, there is hormone replacement therapy. It is prescribed by a doctor based on the test results.

Do not self-medicate. All drugs have side effects, and pharmaceutical testosterone preparations for men are no exception.

Excessively elevated testosterone in men is also extremely undesirable, therefore, during treatment, it is necessary to regularly donate blood for analysis.

Drugs that increase testosterone in men are sold in different forms in the pharmacy.

• Injections. For the manufacture of injection solutions, testosterone esters are used. Esters have different half-lives, which is why drugs to increase testosterone in men have different durations of action. Take this into account when calculating the cost of the full course. All drugs are administered intramuscularly. At the moment, over-the-counter sales of almost all injectable solutions are prohibited in Russia. Here are some drugs:
  • Testosterone Propionate. Sold in ampoules - 10 pcs. 1 ml. One ampoule contains 10 mg. active substance. The dosage and frequency of injections are calculated individually, usually 10-25 mg. once every 1-2 days.
  • Omnadren 250. Release form - 5 ampoules of 1 ml. Usually 1 ml is prescribed. 1 time in 28 days.
  • Sustanon 250. 1 ampoule per package (1 ml.). Typically, the dose is 1 ml. Once every 3 weeks.
  • Nebido. The package contains 1 ampoule of 4 ml. Injections are made once every 10-14 weeks.
• Pills. Testosterone tablets for men are shown to be a weak androgen. When absorbed from the digestive tract, the active ingredients are destroyed by liver enzymes. Therefore, to create such a drug, it was required to create a molecule that would be easily absorbed through the intestine and would not be destroyed in the liver.
  • Methyltestosterone. Available in tablets of 0.005 and 0.01 g. in a package of 10 pieces. One of the first oral androgens. Not very popular due to liver side effects.
  • Andriol. Available in capsules of 30 pcs. in a bottle. Absorbed into the lymph, bypassing liver. It does not undergo aromatization, therefore, but causes gynecomastia and fluid accumulation in the body.
• Gels. Testosterone preparations are available for men to allow therapy without injection. Gels provide a smoother flow of testosterone into the bloodstream. Most popular Androgel and its analogues. The gel contains a male sex hormone, is available in the form of disposable bags of 5 g, 30 bags per box. It is applied to the skin of the shoulders, shoulder girdle and / or abdomen.
• Plasters. Plaster preparations are also available. When using a transdermal patch, a smooth increase in the substance in the blood is achieved throughout the day. There are scrotal and cutaneous patches. Patch Androderm contains 2.5 mg. substances, there are boxes of 30 and 60 pcs. Wear the patch for 24 hours.

Do not think that gels and patches do not have the same side effects as injections or testosterone tablets; for men, all drugs carry a certain danger.

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