Increase testosterone in men quickly naturally. Using natural enhancers

How to increase testosterone in men? When is it necessary to do this, and when can an increase in the hormone have a detrimental effect on all organs and systems in the body? The first thing to remember: hormone replacement drug therapy is the prerogative of a specialist; independently increasing the level of testosterone in the blood with the help of drugs is strictly contraindicated.

What is it for?

The production of testosterone in the body of any man is a necessary and natural biological process. It is this hormone that forms the abstract word “masculinity” for the male sex, his appearance and behavior. The expression “alpha male” refers to the dominant type of man whose testosterone levels rise to indecent levels.

Testosterone is:

Health.
Confidence in your strength.
Participation in metabolic processes.
Speed and acuity of thinking in non-standard situations.
Resistance to stress factors.
Controlling blood sugar levels.
Regulation of spermatogenesis and sexual functions, etc.

When the amount of androgenic hormone begins to slowly decrease, this leads to many troubles, including at the physiological and psycho-emotional level.

According to repeated studies, androgens, male sex hormones, begin to gradually decrease in men after 30 years of age. This is a natural process, and the consequences of such dynamics are not reflected in the best way on men’s health.

How to remain an “alpha male” at any age

How to resist the vagaries of nature and increase testosterone levels when there is a clear lack of it? The most important thing is to make sure that all the troubles in the body began precisely because of the low amount of androgens. You need to at least visit a doctor and donate blood! And only after that try to increase testosterone!

There are two ways to increase androgen levels: natural, more like prevention, and medication. The latter must be remembered that it is possible to quickly restore or increase testosterone levels in men with the help of special medications, but only with the participation of a doctor. Hormone therapy is a delicate and often insidious thing; you need to know how to choose the right dosage of the drug, otherwise a lot of others may be added to the existing problems in the body.

Any condition can be prevented, and it is best to do this from a young age.

The recommended daily intake of zinc in the diet is 11 mg for men and 8 mg for women.

You can increase testosterone levels naturally by following some simple rules:

Zinc (Zn) is the head of everything.

It is possible to maintain men's health with the help of the microelement zinc. It stops the process of converting testosterone into estrogen, thereby forcing the body to produce enough of it without loss. Zn helps produce more sperm with “quality” sperm. With a reduced level of Zn in the body, a decrease in testosterone levels is often observed. Proper selection of food contributes to the intake of a sufficient amount of Zn into the body and an increase in testosterone. Natural aphrodisiacs - oysters, seafood, nuts, liver, seeds, all these foods help to increase the male hormone. For humans, the daily intake of Zn is 15 mg, which is approximately equivalent to 200 g of pumpkin seeds.

Healthy fats, what are they?

Whenever the word “fat” is used, any person associates it with a good piece of lard and a piece of black bread. But can it raise testosterone levels and how healthy is such fat? A diet with monounsaturated fats and omega-3 fats is correct. Men who consume the most good fats have high levels of testosterone in their blood. You can increase the hormone in the blood naturally by adding seeds, fatty fish, nuts, olives, avocados, and vegetable oils to your diet. But this does not mean that only these products should be on the table; it is enough that they make up about a third of the total calories per day.

Being slim is not a vice.

The myth that a man should have a voluminous tummy by the age of 30–35 was invented by beer and fast food lovers. It is important to remember that increasing body fat increases the percentage of estrogen in the blood due to the presence of aromatase in fat, an enzyme that converts testosterone into the female sex hormone. However, increasing testosterone levels and losing excess weight also needs to be done wisely. There is no need to put your own health into survival mode; exercise, proper diet and losing extra pounds by about 0.4–1.5 kg per week will be enough.

Avoid xenoestrogens.

First you need to understand what xenoestrogens are and where they are found. These substances are of synthetic origin and are found in pesticides, steroids and artificial growth hormones, air fresheners and plastic containers. Based on this, men need to remove all these factors away from themselves to increase testosterone.

Remove women's hormones.

A man's body does not need estrogen in large quantities; it makes him thicker and weaker. If you remove it, testosterone in the body will begin to increase naturally. Vegetables from the cruciferous family will come to the rescue; they increase the amount of testosterone due to the intake of diindolylmethane (DIM), which removes excess estrogen.

The substance resveratrol is found in red grapes (in the skin and seeds) and red wine, in berries, peanuts, cocoa beans and pine bark; it helps reduce the amount of estrogen.

Proper nutrition will help increase testosterone.

Eating the gifts of nature without pesticides (from your own garden).
Do not eat meat from animals and poultry raised with growth stimulants.
Use glass containers for eating and storing food.
Avoid perfumes that contain parabens - they are xenoestrogen.

Sometimes xenoestrogens can accumulate in fat deposits, so losing excess weight is the way to increase male strength.

Pillow-girlfriend.

If a full night's sleep is at least 6–8 hours, this is men's health. According to research, those men who sleep less than 6 hours a night tend to have a stable decrease in testosterone. It is very difficult to increase it when it reaches a critical point. Therefore, night vigils, discos, production shifts at night with insufficient rest during the day lead to the fact that hormones lose their levels. And this can even happen in young people.

Stress and psycho-emotional overload.

When stressed, a man's body triggers increased production of cortisol, which suppresses the hormone testosterone. Cortisol is also responsible for belly fat, and excess weight means more estrogen and less testosterone.

Vitamin C - anti-stress.

Vitamins help avoid the harmful effects of stress factors, especially vitamin C, of which you need at least 1000–1500 mg per day. It helps reduce cortisol and the aromatase enzyme. Vitamins A, B, E are indispensable for increasing the amount of testosterone, which in combination with vitamin C and Zn contribute to increased testosterone production. As natural sources, it is necessary to have vegetables, fruits, lean meat, and nuts on the table. For a stable increase in testosterone, these vitamins are the most important.

It is preferable to perform physical activity in a comprehensive manner, involving all the muscles of a person, although be careful not to overdo it.

Physical exercise.

Physical training can help support men's health well. It is better to perform them comprehensively, using all muscle groups, but not overdoing it, since too hard training leads to an increase in cortisol and a decrease in testosterone. Therefore, everything is good in moderation!

Maximum sexual pleasure.

Here we are not talking about a maximum of sexual relations in one week, intimate relations can be 2-3 times, but a man should receive great pleasure from them: physical and psychological, especially after 40 years. Rarely occurring sexual arousal is not able to increase the hormone testosterone, but, on the contrary, will lower it to its lower limits.

"Eggs in boiling water."

It is always important to remember that the scrotum and testicles located in it should have a temperature a couple of degrees lower than body temperature, this can increase the hormone testosterone. It is absolutely contraindicated to wear tight clothes with minimal air access, or sit for a long time in a sauna (bathhouse, hot bath). Excess weight (fat) also contributes to overheating of the testicles.

Alcohol and soy.

Alcohol and men's health - many scientific articles have been written about this, there is clinical evidence that it is impossible to increase androgens with the abuse of all alcohol-containing drinks. Alcohol affects the liver, complicates its work and increases female sex hormones, reduces the production of Zn, all this makes a man effeminate, overly capricious and emotional and leads to impotence. Beer is especially harmful! Soy is a record holder for estrogen content; long-term use can cause hormonal imbalances, so it, especially genetically modified soy, should be avoided.

D-aspartic acid.

It can increase androgen levels by 40%, although not in a completely natural way. The amino acid is produced in the testicles and pituitary gland and quickly increases testosterone in the blood. It is mainly taken orally by bodybuilders; scientists advise using it not entirely in the morning, but dividing the prescribed daily dose of 2-3 g into 2-3 doses evenly. It is important to remember that it must be D-aspartic acid, and not L, which, although it is capable of being converted into D within the body, this process does not lead to the production of testosterone. Increasing androgen hormones in this way is a semi-natural and not fully studied method!

Tribulus creeping - used as a medicinal raw material, they consume the herb, which is harvested during the flowering and fruiting period.

Tribulus terrestris and its extract.

This unique plant has enjoyed fame among the peoples of the East for many millennia; it has been used to eliminate signs of ED and increase libido. As additional effects from taking it, an increase in strength and endurance is noted, and all this is due to an increase in testosterone. Tribulus will be very effective as a decoction or extract; the main thing is not to buy a fake, which is very difficult to recognize.

Drug therapy: pros and cons

If vitamins, diet and other methods of increasing the testosterone hormone do not help, then doctors can resort to medicinal methods of increasing testosterone levels in a man’s body. It is immediately necessary to make a reservation: hormone therapy should be prescribed and administered only by a specialist with constant monitoring through examination and tests.

In the treatment of androgen deficiency, the following forms of drugs can be used:

Injection (i.m.).
Oral (tablets, capsules).
TTC (testosterone patch).
Mucoadhesive agents.

All medicinal androgenic drugs have their pros and cons. The very first drug was Methyltestosterone, followed by Undeconate in the form of injections or oral forms. A newer drug that is designed to increase testosterone levels in the blood of men is Tribulus, with natural ingredients, but has a lot of side effects in case of overdose. Tribestan and Testosterone Enanthate injections are much easier to tolerate.

For men who decide to buy the drug on their own and use it (building muscle mass), it is important to remember that such therapy is a replacement therapy, that is, when testosterone is supplied from the outside in greater quantities than needed, the body’s own body stops producing it as unnecessary and when you stop taking these means the production of your own androgens may not be restored. That is why the dosage of hormonal drugs is selected especially carefully in order to fill the “piece” that is required.

Testosterone can be called, without exaggeration, the driving force of a man. The role of this hormone is not limited to the formation of primary sexual characteristics. Testosterone has a direct effect on all systems of the male body. The lack of this hormone (hypogonadism, androgen deficiency) not only worsens the quality of life, but in some cases significantly shortens its duration.

Decreased libido and infertility are not the most serious problems that can result from a lack of androgens in men. The main danger is the development of cardiovascular pathologies. With low testosterone levels, the risk of myocardial infarction increases by 4 times, and stroke by 96%. Mortality from coronary disease increases by 15%. These facts are due to the fact that testosterone promotes the production of nitric oxide, which dilates blood vessels, and also stimulates the trophism of heart muscle cells (cardiomyocytes).

On the background the risk of developing diabetes and osteoporosis increases, shortness of breath, hot flashes, excessive nervousness and depression appear, physical endurance and muscle mass decrease - the man loses all the privileges of the stronger sex and is forced to constantly struggle with various symptoms of androgen deficiency.

Causes of androgen reduction

Testosterone in men is synthesized by two organs: the testicles and the adrenal glands. The testicles produce the bulk of the hormone (95%). The contribution of the adrenal glands to the total level of androgens is not so significant. They produce "weak" forms of male hormones, which are then converted into testosterone. Decreased androgen levels in young men are often associated with testicular dysfunction. Diseases of the adrenal glands also have a negative impact on hormonal levels, but not so significant. Since testosterone synthesis occurs at the command of the brain, a decrease in the hormone can be caused by various lesions of the hypothalamic-pituitary system.

In adolescents, testosterone deficiency manifests itself as delayed sexual development. The cause may be acquired or congenital pathologies: orchitis, anorchia, undescended testicle, Klinefelter, Rood, Kallman syndromes.

Endocrine disorders can also occur for the following reasons:

Chronic renal failure.
Spinal cord diseases.
Tumors.
Thyroid dysfunction.
Drug use and smoking. Nicotine and psychoactive substances slow down testosterone synthesis.
Pharmacological factor: treatment with cytostatics, antituberculosis drugs, some antidepressants, antipsychotics, taking thyroid hormones, anabolic steroids, estrogens.

Chronic fatigue, lack of sleep, and constant stress have a negative effect on the amount of testosterone in the blood. Cortisol produced during such conditions has an extremely negative effect on the level of male hormones.

Sooner or later, every man is overtaken. A gradual decrease in testosterone levels occurs from 30-40 years. By the age of 50-60, about 20% of men already suffer from severe hypogonadism. The intensity of the decrease in hormone levels depends on a number of factors:

Heredity;
Lifestyle. In obese and physically inactive men, testosterone levels are usually lower than normal, since adipose tissue actively produces female hormones;
Presence of chronic diseases: arterial hypertension, coronary disease, diabetes mellitus. In men suffering from these pathologies, testosterone levels are 10-15% lower, regardless of age.

The clinical picture of androgen deficiency can be erased for a long time. Men turn to doctors for various reasons (from depression to chest pain) and undergo treatment, which, due to incorrect identification of the root of the problem, turns out to be ineffective.

Boosting Testosterone Naturally

Any attempts to influence testosterone levels should be preceded by a doctor’s consultation and a hormone test (− 12-33 nmol/l, bioactive − 3.5-12). It makes sense to stimulate the production of androgens naturally if their level is reduced slightly and not due to serious pathologies. Otherwise, self-medication at home will be a waste of time that could be spent on adequate effective therapy.

Nutrition and vitamins

The daily diet makes a significant contribution to the formation of hormonal levels. Zinc is considered the most important element for men's health, in particular for normal androgen levels. To replenish this element, you can regularly eat pumpkin seeds or take special supplements.

The role of zinc for men:

Blocks aromatase, the enzyme by which testosterone is converted into estrogens.
Suppresses the activity of 5-alpha reductase, an enzyme that promotes the transformation of free testosterone (the excess of which leads to the development of adenoma).
Participates in the production of sperm.

Some sources recommend taking 50 mg of zinc per day to raise androgens. However, an adequate dosage is 11 mg (maximum 15). Everything else will either not be absorbed or will lead to an excess of the element, which threatens copper deficiency (which is fraught with early gray hair, hypertension and heart problems). Excess zinc also increases the risk of developing dementia and prostate cancer. Supplements to normalize testosterone levels are taken for a month, then a break of 2-3 weeks is necessary.

The price of the drug “Zinc + Vitamin C” in pharmacies in the Russian Federation is from 183 rubles.

Zinc deficiency is possible in men who undergo heavy physical activity, frequently have sex (the element leaves with sperm), as well as in coffee drinkers and vegetarians (with caffeine and without animal fats, zinc is less absorbed).

Magnesium, selenium and calcium also help maintain normal androgen levels. The most important vitamins are A, C, E, B6, B3 and B12. These elements are antioxidants that actively influence the metabolism of your own testosterone. With their help, you can eliminate stress hypoandrogenism and prevent the development of hypogonadism. Omega-3, 6, 9 fatty acids stimulate the production of androgens(fish oil, krill oil), L-arginine, and cholecalciferol (vitamin D3).

Vitamins and minerals can increase the amount of testosterone only if there are not enough of them in the body. Excessive consumption of supplements will not have an effect. When receiving, it is important to consider the compatibility of elements and their balance: vitamin E will not work without vitamin C, which is not active without glutathione (an enzyme). The latter is effective only in the presence of B3 and selenium.

Men are advised to avoid soy products, large amounts of coffee and beer(there is a risk of increasing estrogen levels). Regular consumption of alcohol and sweet carbonated drinks also inhibits androgen synthesis.

Cruciferous vegetables will help get rid of excess estrogen: cabbage, turnips, radishes. The elimination of female hormones will be more effective if you consume fiber daily and minimize the amount of baked goods. To increase testosterone, you can periodically add turmeric to your food (do not overuse), dry garlic, ginger, and drink pomegranate juice.

dietary supplements

Dietary supplements can also increase testosterone levels due to the content of phytoandrogens and improve the condition of the endocrine system as a whole. However you should not purchase anything that promises to quickly increase potency in a couple of days. Supplements containing the following components are beneficial for testosterone:

Drone homogenate, dead bees, beebread.
Tribulus creeping, Horny weed grandiflora, Eurycoma longifolia.
Cordyceps.
Yohimbine.

Examples of complex drugs include “Uretroaktiv”, “Gift of the Himalayas”, “Viardot”, “Tribestan”.

Tribestan is a herbal medicine based on the Tribulus terrestris plant. Price from 1770 rub.

An effective way to increase testosterone in men is a decoction of Pallas's (Fisher's) milkweed root. Recipe: 5 g of crushed raw materials, pour 400 g of boiling water, leave for half an hour. Drink a tablespoon 3-4 times a day. You can prepare a tincture: pour 10 g of raw material into 0.5 liters of vodka and leave for 2 weeks. The dosage starts with 15 drops (with water), increasing by 1 drop daily. Drink after meals three times a day. When the number of drops reaches 30, a gradual decrease begins, 1 per day again to 15. A break of 2-3 months, then repeat the course.

Physical activity

In physically active men, the level of androgens is always higher than in those leading a passive lifestyle. This fact is due to the following reasons:

Lack of excess weight, which means control of estrogen.
During strength training aimed at working large muscles, testosterone synthesis accelerates. Classic examples of such exercises are squats and deadlifts.
Good metabolism, guaranteeing the prevention of stagnant processes, including in the pelvic organs. It has an additional effect, improving tissue nutrition and activating testosterone production.

Urologist-andrologist Ekaterina Makarova on the benefits of testicular massage and the rules for its implementation

Regular exercise at a moderate pace reduces stress levels and has a beneficial effect on hormonal levels, but you should not train to the point of exhaustion. Exhausting running or too heavy weights will have the opposite effect.

Sex is also a type of physical activity. It is believed that frequent ejaculations reduce androgen levels. This is true, but in a healthy man the deficiency is quickly compensated for.

Medicines

If there is a significant decrease in androgen levels, folk remedies are powerless; a full examination and prescription of hormonal medications will be required. You can contact an andrologist-endocrinologist for diagnosis.

If a man has a chance to restore the synthesis of his own testosterone (functional androgen deficiency), then the following drugs are used:

Human chorionic gonadotropin (aka hCG);
Antiestrogens: clomiphene citrate (“Clomid”);
Antioxidants: thioctic acid (“Tioctacid”).

The course of hormonal therapy is no more than 1-2 months with constant monitoring of the amount of androgens.

If a man’s own testosterone level is significantly reduced due to chronic pathologies or age, then the doctor may suggest hormone replacement therapy. Modern drugs are effective and safe. An example of a product of the latest generation is “Nebido” (Germany), the active substance of which is testosterone undecanoate. Only 4 injections per year are required. A constant level of testosterone is maintained without sudden jumps. Therapy with this drug is well tolerated; patients do not experience any negative effects on the prostate gland, liver and kidneys (typical of many testosterone drugs). The price of the product is from 5 thousand rubles in pharmacies of the Russian Federation for 1 ampoule of 4 ml.

Transdermal administration of testosterone is also possible - in the form of a patch, ointment or gel. With this method, the liver is not affected, and physiological concentrations of the hormone are easily achieved. When you stop using the products, the previous testosterone level returns within 3-4 days. Less popular is subcutaneous androgen implantation (testosterone biciulate).

Features of the prescription and use of testosterone drugs are given in Table 1.

Table 1. Features of the use of hormone replacement and stimulating therapy

	Hormone replacement therapy (administration of exogenous testosterone)	Human chorionic gonadotropin
Indications	Primary and secondary hypogonadism	Secondary hypogonadism
Effect on spermatogenesis	Reversibly inhibits spermatogenesis	Doesn't depress
Effect on androgen production	When administered by injection, concentration peaks are possible that are not recorded during oral administration.	Stimulates the production of own androgens
Effect on the condition of the gonads	When using injectable forms, the volume of the testicles decreases	Does not lead to reduction

Information for hypochondriacs: exogenous testosterone does not provoke prostate cancer. The risk of its occurrence is much higher due to obesity. Androgen therapy promotes weight loss, thereby reducing the likelihood of tumor development. In men, there is an increase in general tone and potency, improvement in physical performance, functioning of the cardiovascular system and activation of mental abilities.

Conclusion

Testosterone levels are an important indicator of a man’s health, which should be periodically monitored without waiting for symptoms of androgen deficiency to appear. You should not increase the amount of the hormone “just in case” in order to improve potency. Stimulation of testosterone production or its exogenous administration is permissible only as prescribed by a doctor. Otherwise, negative consequences are possible in the form of imbalance of the endocrine system, the development of hormone-dependent tumors, and infertility.

Site Expert

Bozhko Svetlana Igorevna

23 years of medical practice experience.

Physiology

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How can you increase testosterone in a man?

Hormonal balance is a fundamentally important point for building a strong and resilient body. The functioning of the endocrine system affects your well-being, the intensity of your training, and the speed of recovery after exercise. Increasing your testosterone levels will improve your athletic performance and allow you to train more intensely. Today we will figure out what factors affect the level of testosterone in the body and what recommendations should be followed.

What determines the level of testosterone in the body?

If you exercise regularly, watch your diet, and don’t have bad habits, then with a 90% chance your testosterone level is within normal limits. A healthy lifestyle is the most affordable and safest way to increase testosterone.

The level of male sex hormone is directly affected by the levels of several other hormones: cortisol (stress hormone), estradiol and estrogen (female sex hormones). The higher their level, the lower the level of testosterone in the body.

The following factors contribute to an increase in the level of antagonist hormones:

presence of bad habits;
poor nutrition;
inactive lifestyle;
taking medications and hormonal drugs;
high levels of everyday oxidative stress;
long-term abstinence from sexual activity;
infectious diseases.

It should be noted that the listed factors can be not only a cause, but also a consequence of a reduced amount of the hormone. Low testosterone levels, weakness and apathy are interconnected things, and often one ailment leads to the development of another.

Testosterone levels also tend to decrease with age. Peak hormonal levels occur between 18 and 25 years of age. The decline begins at about 30-35 years old, and this is what is associated with the phenomenon of a midlife crisis. Reduced testosterone levels lead to poor health, decreased physical strength, fatigue, low libido and depression.

Normal testosterone levels

Taking tests will help you find out the exact levels of hormones. Testosterone values within normal limits will be as follows:

If the above factors affecting testosterone levels do not apply to you, but tests have revealed low levels, contact an endocrinologist. He will find out the cause of hormonal imbalance and develop a treatment plan.

If the indicators tend to the upper mark or even exceed it (which is extremely rare if you are not taking hormonal drugs), then there is no particular cause for concern. Most likely, it occurs as a combination of genetic factors, training, young age and nutrition. Keep in mind that in some cases, so-called aromatization is possible - the transformation of excess testosterone into estrogen.

Other side effects of increased testosterone:

acne (acne);
aggression, irritability, hysteria;
enlargement of the mammary glands (gynecomastia);
hair loss;
high probability of developing prostatitis;
increased blood pressure.

You can minimize the risk of their occurrence by taking aromatase inhibitors.

Changing hormonal levels is a long and systematic process that starts small. The first step is to try to increase your level of daily physical activity. Do easy home workouts: there are a lot of exercises performed with your own weight - push-ups, pull-ups, squats. Cardio exercise is also effective in this regard: jogging, swimming or cycling. Spend more time outdoors, especially in sunny weather. Vitamin D, which our body receives from the sun, has a positive effect on the secretion of testosterone.

Watch your diet. Some foods contain phytoestrogens, which lead to increased levels of female sex hormones. These include beer, processed meat products (sausage, sausages, etc.), sweets, various snacks and fast food. It is necessary to reduce their consumption, or even better, to completely abandon them and switch to a healthy diet.

Avoid bad habits. Smoking and alcohol are the main causes of low testosterone levels, as they provoke the production of stress hormones, which lead to the breakdown of muscle tissue.

What to do if you can’t increase testosterone levels on your own?

First of all, consult a qualified endocrinologist. Only he will be able to competently analyze your situation and draw up a clear step-by-step plan for normalizing the functioning of the hormonal system.

As a rule, in such cases they help. These are not hormonal drugs, so taking them is harmless to the body. They contain natural ingredients and extracts that activate the production of your own testosterone. Most often these are D-aspartic acid and tribulus extract. They can be purchased both in pharmacies and sports nutrition stores.

Taking a vitamin-mineral complex is also important. First of all, pay attention to the concentration of B vitamins; they largely regulate the functioning of the endocrine system. Full production of testosterone is also impossible without sufficient consumption of zinc and magnesium, so their dosage must also be sufficient.

It is with the aim of increasing testosterone that a product such as ZMA was developed. It contains only three components: zinc, magnesium and vitamin B6. The proportion of active ingredients is approximately as follows: 20-30 mg of zinc, 400-500 mg of magnesium and about 10 mg of vitamin B6.

In the most advanced cases, when taking supplements does not help, the doctor may prescribe HRT - hormone replacement therapy. If the production of your own testosterone is extremely low and significantly threatens the patient’s health, it makes sense to take hormones of synthetic origin. This is a common practice in many European countries for men over the age of 50. This procedure is also used for menopausal women, but here the main task will be the opposite - to normalize estrogen levels.

How to increase testosterone naturally through diet?

We figured out what foods an athlete should not consume to maintain normal hormonal levels.

First of all, it is necessary to understand the mechanism of testosterone secretion. The main “fuel” is cholesterol. From it, the pituitary gland produces luteinizing hormone, which is then converted into testosterone. Therefore, its production is impossible without a sufficient amount of healthy fats in the diet. We are talking mainly about unsaturated fatty acids, which are found in red meat, fish, seafood, eggs, vegetable oils and nuts. There should be at least a gram of fat in the diet per kilogram of your own body weight. These products are also rich in protein, essential amino acids and creatine, so they are great for gaining muscle mass.

The production of testosterone requires a number of vitamins and minerals: zinc, potassium, magnesium, vitamins B, C and D. To do this, you need to regularly eat:

citrus fruit;
greens and green vegetables;
mineral water;
cereals;
legumes.

You need to be careful with carbohydrates. Give preference to low carbohydrates: various cereals, durum wheat pasta and potatoes. There should be a minimum amount of sweets and baked goods in the diet. If the body requires quick energy, then it is better to opt for fresh fruits, because in addition to fructose, they contain a lot of useful ones. For example, two green apples a day will cover half your fiber needs, and two large bananas will cover magnesium.

How to prevent low testosterone levels in men?

Testosterone is necessary for the male body to function properly, so try to consistently maintain it at a high level.

To do this you need:

Play sports and lead an active lifestyle. Three to four strength training sessions per week will be enough. Focus on, as they load several large muscle groups at once, which leads to a powerful hormonal response. Perform cardio exercise, it will help you quickly utilize subcutaneous fat reserves. The less fat you have in your body, the less estrogen is produced and the more testosterone is produced - this rule also works in the opposite direction.
To refuse from bad habits. This is the simplest and most effective method to increase testosterone levels. Your well-being will noticeably improve, due to which you will be able to work out more fruitfully in the gym. In addition, you will reduce the activity of catabolic processes in the body.
Watch your diet. Of course, small deviations and relaxations in the diet may occur from time to time, but in general you need to be guided by the basic rules of a healthy balanced diet: limit the consumption of simple carbohydrates and saturated fats, remove all harmful foods from the diet, consume more fiber and vitamins, use only high-quality sources of protein with wide amino acid profile, drink more clean water.
Minimize stress factors. Cortisol is the main hormone that prevents you from achieving athletic performance. Increased secretion of cortisol leads to the predominance of catabolic processes in the body: muscle tissue begins to disintegrate, muscle tone decreases, metabolism slows down, and the subcutaneous fat layer increases. This will prevent you from both gaining muscle mass and burning excess fat. To keep testosterone levels consistently high, try to abstract yourself from negativity. This is additional stress for the body, and it will require even more resources to overcome it.
Follow your daily routine. Sleep is a key factor in the recovery process. During sleep, melatonin is produced, which improves the functioning of the central nervous system, and growth hormone, which helps muscles grow faster and fat breaks down faster. The slightest lack of sleep will deprive you of all these benefits. To fully restore all body systems, it is recommended to sleep at least seven hours a day.

Conclusion

Testosterone is a key hormone for the male body. Its optimal amount in the body has a positive effect on the quality of training, the growth of strength, mass and endurance. To increase hormone levels, optimize your lifestyle, diet, eliminate stress factors and bad habits.

Experts call testosterone the hormone that made a man out of a person. Testosterone levels largely determine the sexual orientation and behavioral style of men. Sculpted muscles on broad shoulders, a more active metabolism than women, the ability to procreate? This is not a complete list of the functions of testosterone in the male body. Men with a 10-12% reduced level of testosterone, this male sex hormone, are effeminate, soft, and sensitive. Conversely, those whose blood testosterone levels are 10-12% higher than normal are characterized by aggressiveness and a decreased sense of self-preservation.

Functions of testosterone

1. Increase muscle mass
2. Fat burning
3. Activation of metabolism
4. Strengthening bone tissue
5. Protection against cardiovascular and other diseases
6. Providing secondary sexual characteristics and erection
7. Control over sperm production and their ability to fertilize
8. Maintaining an increased interest in the female sex
9. Extending youth and increasing life expectancy
10. Recharging with vigor and optimism
11. Formation of a male character that is offensive, active, proactive, relaxed, fearless, gambling, prone to adventures and improvisations.

Symptoms of Low Testosterone Levels

1. Decreased libido
2. Erectile dysfunction
3. Decreased orgasm intensity
4. Reduction of sexual hair
5. Reduced testicular volume and density
6. Increased irritability
7. Decreased ability to concentrate
8. Decrease in cognitive functions and memory
9. Depression
10. Insomnia
11. Decrease in “vital energy”
12. Decreased muscle mass and strength
13. Increase in the amount of adipose tissue
14. Osteoporosis
15. Decreased skin tone and thickness (“sagging” skin)

How to increase testosterone levels without harm to health

General rules

1. The first method is rather psychological in nature. The point is to reproduce the state that is usually maintained by normal levels of the hormone testosterone. This is about need for victories. This option is the fastest way to increase hormone production in the body. To do this, it is enough to set realistic goals and achieve them. Soon you will see that the amount of male hormone has really increased.

2. Think like a man. To feel like a man, you must think like a man! What is our purpose, what are we born for? Be confident in yourself and in relationships with the opposite sex!

3.Keep yourself in sexy shape e. Watch films with erotic content, buy men's magazines. Visit dance floors regularly and meet girls. The more friends you have, the better. You should not chase the number of sexual contacts. Even simple everyday communication with girls increases the secretion of testosterone.

4. Think about sex. This may seem a little strange, but when you think about sex, you stimulate testosterone production.

5. Follow biorhythms. Set sexual, sports and work records when the testicles release large batches of testosterone into the blood: at 6-8 and 10-14 hours. From 15 to 24 hours, try not to strain yourself - during this period the hormonal “factory” operates at low speed. The maximum amount of the hormone is produced at 7 am, testosterone levels reach their lowest point at 8 pm.

6. Morning sex. In addition to burning a few extra calories each morning, you'll get a boost in testosterone. So us men have one more reason to stir up our girlfriend in the morning.

7. Laughter and relaxation. Cortisol is the main enemy of testosterone. Cortisol blocks testosterone production and increases estrogen levels. Laugh, get rid of stress, and you can rest assured that your testosterone levels will soon increase.

8. Good dream. Sleeping less than 7-8 hours can disrupt your circadian rhythm. So don't be surprised if after many hours of working, visiting dirty sites, and clubbing until the early hours, your sexual engine begins to break down. Try to get 7-8 hours of good sleep at night. Go to bed no later than 11.

9. Burn excess fat. Fat promotes estrogen secretion. This is why men with a “beer belly” have feminine features (wide pelvis, narrow shoulders, enlarged breasts). If your weight is 30% more than your ideal weight, you can forget about normal testosterone production.

10. Don't be afraid to sunbathe. The sun is very important for increasing testosterone levels. And it’s not just about vitamin D, the sun plays a very important role in the functioning and rejuvenation of the human body. This doesn't mean you have to look like a "mukloman" =) Just keep in mind that at least occasionally the sun should shine through your T-shirt! According to a study conducted by scientists from the Medical University of Graz, Austria, published in the journal Clinical Endocrinology, sunbathing increases testosterone due to vitamin D in men. Because vitamin D is produced by the body when exposed to sunlight, scientists recommend that fair-skinned people get at least 15 minutes of sunbathing daily on their face and hands, while dark-skinned people may need three times as long. Researchers tested the relationship between vitamin D and testosterone in 2,299 men over several months. They found that vitamin D levels and testosterone levels peaked during the summer months and fell during the winter. They also found that men who had at least 30 ng of vitamin D in every milliliter of blood had the highest levels of circulating testosterone.

11. Excess of estrogens and xenoestrogens. To get rid of excess estrogen, which reduces your body's testosterone production, you can eat more raw cruciferous vegetables such as cabbage, cauliflower, Brussels sprouts, broccoli, bok choy, radishes, turnips. These vegetables contain a substance called diindolylmethane, which helps the body get rid of excess female hormones. You can also eat more fiber to naturally cleanse your body and get rid of toxins that cause excess estrogen. Most fruits and vegetables, nuts and legumes contain high amounts of fiber. Xenoestrogens are man-made estrogens found in pesticides, artificial growth hormones and steroids, air fresheners and plastic containers. Xenoestrogens increase female hormone levels, reducing testosterone levels. Therefore, try to avoid consuming fruits and vegetables that contain pesticides, animal products (meat and dairy), grown with artificial growth hormones and steroids. When storing food and water, use glass rather than plastic containers, as plastic products tend to contain xenoestrogens. Do not use perfumes or air fresheners that contain paraben as an ingredient, which is a xenoestrogen.

12. Say goodbye to alcohol. To maintain healthy testosterone levels and good erections, you need to get rid of alcohol. Alcohol affects the endocrine system, causing your testicles to stop producing male hormones. Alcohol consumption also causes the production of the stress hormone cortisol. Which breaks down muscle fibers. Everyone knows about the dangers of alcohol for an athlete’s body. In addition to the negative effect on internal organs, it also contains estrogen, which further suppresses your own testosterone. In addition, alcohol flushes zinc from the body. To a greater extent, all this applies to men’s favorite drink - beer. If you have to choose between beer, vodka or cognac, give preference to stronger drinks (vodka, cognac).

13. Smoking. It has been scientifically proven that nicotine and cotinine in cigarettes also inhibit and reduce testosterone production.

14. Overheating of the testicles. Your testicles need to be a few degrees cooler than your body temperature to function better and increase testosterone production. If you wear tight-fitting underwear, tight jeans, take long hot baths, hold a laptop on your lap, or do other things that cause your testicles to overheat, you will inhibit testosterone production.

Nutrition, vitamins and minerals

15. Eat small amounts more often. By “more often” we mean 5-6 times a day. Goal: speed up metabolism. You know that the better your metabolism, the faster the fat burning process occurs, which means testosterone production improves. It is important that your body naturally increases testosterone levels by providing a slow and steady flow of nutrition. Fractional nutrition serves to achieve this goal. Moreover, breakfast should be the most nutritious.

16. Use everything that nature created. Does not consume processed foods and drinks that contain chemicals and additives. This is the main cause of low testosterone. Chemicals and processed foods disrupt our hormones and cause obesity, anxiety and depression. Eat unprocessed, whole foods.

17. Eat carbs. Low-carb diets destroy your testosterone levels because carbohydrates are the main source of fuel in every cell in our body. If proteins consumed in food are the building blocks for building tissues of the whole body, then carbohydrates are the builders.

18. It has been scientifically proven that healthy fats increase testosterone levels in the blood. Eat healthy fats. Eat plenty of healthy fats throughout the day. This is a great way to increase testosterone and sex drive levels.

What fats are healthy for you:

Bananas, salmon, flaxseed oil, peanut butter
- nuts, milk, olive oil
- egg yolks

19. Consume more zinc. The beneficial properties of zinc were discovered relatively recently, but their effect on the athlete’s body turned out to be truly important. Zinc has been shown to prevent testosterone from converting into estrogen. In addition, it stimulates the conversion of estrogen to testosterone. This suggests that zinc plays a critical role in maintaining high levels of testosterone in the blood. Along with food additives, there are also foods rich in this substance.

20. Selenium – dose 200 mg. Selenium is involved in the biosynthesis of testosterone. Has a direct effect on hormone function and fertility. Every man over 40 needs to take zinc and selenium on a regular basis. There is a lot of selenium in garlic. Sperm without selenium is motionless. It involves detoxifying male toxins in the liver such as gasoline and anything related to cars.

21. Another way to increase testosterone is consume foods rich in the essential amino acid arginine. A recent study found that men who took about two grams of L-arginine per day for two weeks experienced improvements in testosterone production. Another study where men took five grams of L-arginine per day showed similar results.

22.Meat- predator food. Not a single vegetarian product will provide the body with cholesterol - the basis for the production of testosterone. Also, a real man’s metabolism needs zinc. Steak, minced beef, beef stroganoff should be on the menu every day - this will solve the problem of how to increase testosterone levels in men. But the meat should be lean. 2 chicken breasts or 200 grams of canned tuna is a sufficient portion of animal protein for the day. It’s better to forget about pork, lamb and beef.

23. Give attention to seafood: oysters, shrimp, squid, scallops and crabs. Their influence on male libido and potency has been known since ancient times.

25. Use olive oil. Olive oil will help you increase testosterone. It is a well-known fact that olive oil helps in the restoration of tissues in the human body and increases hormone levels.

26. Forget about soy and products made from it. Soy has been shown to lower testosterone levels. So when buying products in stores, pay attention to the content of ingredients in sausages, sausages, frankfurters and other “meat” products.

27. Salt dramatically reduces testosterone production. Men love salty foods because the body is acidic. The fact is that sodium, which is part of the salt, reduces the overall acidity of the body. But sodium has an unpleasant property: if you consume a lot of salt, it reduces testosterone levels.

28. Sugar. If a man wants to increase his testosterone levels, he needs to almost completely stop eating sugar and salt. Men, on average, eat 12 tablespoons of sugar per day. In fizzy drinks such as Sprite and Coca-Cola, 1 liter of drink contains 55 tablespoons of sugar, despite the fact that 6 teaspoons of sugar is the upper permissible limit per day for a man. Women, unlike men, are luckier: they do not have to limit themselves in the amount of sweets.

29. Caffeine. While it is present in the body, it virtually stops the production of testosterone and sperm. In fact, caffeine entering the bloodstream destroys testosterone molecules. It is permissible for a man to drink no more than 1 cup of coffee per day, and specifically natural coffee. By the way, it is strictly forbidden for a man to drink instant coffee, since the effect of this coffee is such that the testosterone contained in a man’s body, under the influence of instant coffee, instantly turns into estrogen (the female sex hormone). If you (I mean men) don't want your breasts to grow, your face to become more feminine, and your facial hair to stop growing, don't drink instant coffee. Tea, unlike coffee, does not affect testosterone and you can drink it as much as you like.

30. Meat with hormones. All imported meat (beef, pork, poultry) is now produced with hormones. In order to increase the weight and amount of fat in cattle faster, they are literally stuffed with hormones. 80% of the hormones that are given to pigs so that their fat increases faster are “female” hormones. Normal meat nowadays can probably only be found at the market or in the village. As a rule, there are no estrogens in lamb and fish.

31. Fast food. If a man wants to be a Man, he shouldn't eat fast food. Fast food contains mainly the products mentioned in the previous paragraphs of this article and other harmful ingredients. There is such a wonderful film called “Double Portion”. Take a look, and your desire to visit fast food will disappear.

32. Vegetable oil and mayonnaise. Sunflower oil can also be consumed, but remember that it slightly reduces testosterone levels. It all depends on the combination of polyunsaturated acids that make up the oil. Men are not recommended to eat a lot of mayonnaise, as it consists mainly of vegetable oil.

33. Fizzy drinks(with carbon dioxide) ranging from mineral water to Coca-Cola and energy drinks. They contain substances that “acidify” the body, sugar, thirst enhancers (such drinks, oddly enough, dehydrate the body!!!), caffeine.

34. Smoked meats due to smoking liquid. Smoked meats directly affect testicular tissue, which actually produces testosterone. Smoking should be natural, it is better if it is hot.

35. Dry red wine. It is grape red wine, and not colored alcohol, which is very often sold under the guise of wine. Red wine inhibits aromatase, which converts testosterone to estrogen. The amount of wine per day is no more than a glass. This does not apply to vodka, champagne, cognac, moonshine, or white wine. These drinks negatively affect testosterone production.

36.Spices suppress external xenoesterone (phytohormones). Cardamom, red pepper, curry, garlic, onion, turmeric. Spices are the basis of Indian cuisine. Studies show that the level of spermatogenesis (sperm development) in Indians is orders of magnitude higher than in Europeans. Spices play a huge role in this.

37. Accept vitamin C. Along with strengthening the immune system, this vitamin, like zinc, inhibits the conversion of testosterone to estrogen. You should not buy vitamin C separately; it is better to immediately buy a multivitamin complex, which, in addition to vitamin C, also contains other important microelements.

38. Accept vitamins A, B, E. These vitamins also help the production of testosterone in the body. A well-balanced diet will help maintain their levels, but a multivitamin complex will also not hurt.

39. Vitamin E. It has a very special function. There is a certain distance between insulin and testosterone. Insulin should not come close to testosterone, otherwise it will inactivate it, that is, destroy it. Vitamin E is a transport base that is built between them if they approach each other. Vitamin E is an antioxidant miracle of nature. Vitamin E – protects testosterone function. Female hormones are very persistent, they themselves can extinguish any aggression, but the male hormone, on the contrary, needs protection, and the best protection is vitamin E. Vitamin E prevents excess hydrogen from clinging. Vitamin E has anti-corrosion treatment.

40. Exercise strength exercises with dumbbells, barbells or exercise machines, but not more than 3 times a week.

41. Best exercises to raise testosterone levels - basic ones, namely: squats, deadlifts, bench press or dumbbell bench press, overhead barbell press, pull-ups, parallel bars.

42. Avoid Overtraining. Excessive training can have a negative impact not only on the psychological state (severe exhaustion), but also on the hormonal level. Take breaks between trips to the gym to restore your strength. The optimal amount is 3-4 workouts per week.

43. Aerobics is for women. Aerobics and exercise on an exercise bike lead to muscle fatigue, which in turn leads to an increase in the concentration of cortisol in the body and a decrease in testosterone. In this case, cardio exercises are not beneficial, but act against the man.

44. Training with beautiful ladies. In general, the female sex raises testosterone quite well. When communicating with a beautiful girl, the secretion of male hormone increases by 40%! And this is not the limit. Take a friend to the gym with you. It’s good for her and good for you.

Dietary supplements from the pharmacy (safe, but you shouldn’t take them all at once, choose 2-3 of your favorites)

45. Tribulus terrestris (Tribulus terrestris, Tribulus creeping)

46. Epimedium Horny goat weed

47. Korean ginseng(Panax ginseng)

48. Damiana(Turnera aphrodisiaca)

49. poppy Peruvian or meyen bug (Lepidium meyenii)

50. Muira Puama (catuaba, leriosma, Ptychopetalum olacoides)

51. Yohimbe(Corynanthe yohimbe)

52. Floral pollen(Bee polen)

53. L-carnitine

54. BCAA(amino acids: leucine, isoleucine, valine)

55. Omega-3 and Omega-6 fatty acid

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Testosterone is the main male hormone responsible for his sexual behavior. With age, it decreases. If a decrease has occurred due to a number of diseases, then it will be easy to raise it in a natural way and with folk remedies.

The reason may be a decrease in nutrient metabolism in the body, which causes hormonal deficiency. Therefore, everyone should know how to increase testosterone levels in a man’s body.

Ways to increase:

Medication.
Natural ways.

Initially, it is important to determine how you eat and what level of vital activity you have, since the level of the hormone, in most cases, depends on these factors.

When determining these indicators, you need to focus your attention on:

Normalization of weight; if you are overweight, the male hormone decreases.
Balanced diet.
Playing sports and maintaining an active lifestyle.
Eliminate bad habits: alcohol, smoking, drugs.
Duration of sleep.
Regular sex life.

In practice, it is possible to increase testosterone in men through natural methods or natural methods.

Nutrition

It is important for the hormone what you eat and how many times a day.

Important: You need to balance your diet in terms of the amount of nutrients, minerals, and vitamins.

Among the minerals, you need to increase zinc, it is the main trace element for hormone synthesis. The next minerals that play a role in its production are selenium and calcium.

These substances can be brought back to normal if you include in your diet hormone-boosting foods such as fish, crab meat, seaweed, as well as all types of nuts and pumpkin seeds.

The vitamin complex also plays an important role in the normal state of the male hormone. It is necessary to compensate for the deficiency of vitamins B, E, C, D. As well as omega-3 and omega-6 acids.

Vitamin deficiency can be replenished by eating citrus fruits, various berries and vegetables, and acids are replenished by consuming fish oil.

It is important to ensure that dietary nutrition is complete in terms of proteins, fats and carbohydrates.

It is advisable to exclude from the diet:

White flour products.
Sweets.
Fatty foods.
Spicy and smoked food.
Carbonated drinks. But you need to drink up to two liters of plain drinking water a day.

Advice! Every man should remember that the greater the body weight, the lower the level of male hormones.

Sports loads

Being normal, testosterone performs a number of functions in the male body, namely:

Increases muscle mass and strengthens the bone apparatus.
Improves mental performance and strengthens memory.
Increases potency and strengthens male libido.
Normalizes heart function.
Improves mood.

All these indicators can decrease with age.

Male strength has always been famous, and strength lies in the amount of male hormones. Therefore, to increase testosterone production, you need to exercise more often. The load on the person carrying the weight is important here.

To do this, men visit gyms, lift weights, dumbbells, that is, increase muscle mass, combining exercise with dietary nutrition.

other methods

Male libido can be increased at home very quickly, without visiting gyms. A man needs to feel confident, that is, constantly think about why he was born into the world.

You need to visit clubs more often, meet women, watch erotic videos. This promotes additional testosterone production.

Morning sexual intercourse is desirable. It is in the morning that the hormone is released.

Sleep should last about eight hours so that the body has time to regain strength.

It is important for a man to occasionally be in the sun, since the sun's rays increase the presence of vitamin D in the body, which is responsible for increasing the hormone. People with fair skin need at least 15 minutes of sun exposure every day.

Doctors also do not advise wearing tight clothing to prevent overheating of the testicles. You cannot place the laptop on your lap or wear tight pants. When a man is free and unconstrained, this will only bring him comfort.

Products to boost: list

In order for your body to return to normal in all respects, you need to take measures in a complex manner. But the main thing is to eliminate zinc deficiency.

List of products that regulate testosterone levels:

Type of products	Products
Containing protein.	All types of meat products, egg yolk, dairy products (kefir, yoghurt, fermented baked milk).
Containing zinc, selenium. Hormone building materials.	Crab meat, flounder fish, trout, anchovies.
Containing vitamins and minerals.	Avocado, cruciferous vegetables (cabbage, celery), carrots and other vegetables.
Porridge. They are able to stimulate blood circulation in the human pelvic region, which causes a rush to the testicles and the production of a hormone.	Porridges using cereals: millet, rice, buckwheat, barley.
Greens and herbs that increase the sex hormone.	All possible.
Vitamin-containing products.	Fruits and berries, as well as dried fruits.
Seasonings that slightly reduce the level.	Curry, cardamom.
Nuts act as aphrodisiacs and increase male attraction to the opposite sex.	All nuts (pine, walnuts, hazelnuts).
Seeds that can increase male potency.	Pumpkin and sunflower seeds.

As you can see, the list of products is quite wide. All products are affordable, so eat right and harmony in life is guaranteed.

Medication methods

A man’s hormonal imbalance is very noticeable; he becomes aggressive, irritable, and many become depressed.

For some males, going on a diet is also problematic; they often resort to medicinal methods of increasing the hormone. They use various drugs and tablets, which can now be purchased at any pharmacy.

Important: Treatment with drugs should be carried out under the supervision of a doctor.

Today, medicine for increasing male libido is found in the form of tablets or capsules. There are all kinds of ointments or gels, as well as patches. They are used externally on the skin of the scrotum of the testicles.

There are drugs in the form of powders, the solution of which is used for injections.

Medicines are best used in combination with diet and exercise.

Supplements or stimulants, they only stimulate the production of the hormone. The dietary supplements include essential oils, medicinal herbs, and nutrients that not only increase sexual function, but also eliminate the causes of its decline.

Advice! When using the medicine, you need to remember about possible side effects, if necessary, stop taking artificial testosterone and seek help from a doctor.