How to increase testosterone levels in a man. Methods for increasing testosterone in men using folk remedies

Experts call testosterone the hormone that made a man out of a person. Testosterone levels largely determine sexual orientation and style of behavior 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. Magnification 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. It's about need for victories. This option is the most in a fast way increase hormone production in the body. To do this, it is enough to set yourself real problems 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 sleep. 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 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 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 Medical University Graz, Austria, published in the journal Clinical Endocrinology, tanning increases testosterone in men due to vitamin D. Since vitamin D is produced by the body when exposed to sunlight, scientists recommend that fair-skinned people get at least 15 minutes daily sunbathing on the face and hands, while people with dark skin may take three times longer. 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 winter period. 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 large number 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 level testosterone, and a good erection, you need to get rid of alcohol. Alcohol affects the endocrine system, causing your testicles to stop producing male hormone. 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. Besides negative influence 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 outside more often large quantities . 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 food products and drinks that contain chemicals and additives. This is the main reason 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 a lot healthy fats during the day. This is a great way to increase testosterone and sex drive levels.

What fats are healthy for you:

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

19. Consume more zinc. Useful properties 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 vital role maintaining high level 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 testosterone biosynthesis. 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 canned tuna 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. Known fact– Olive oil helps in the restoration of tissues of 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 for you to cattle The mass and amount of fat increased 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 polyunsaturated acids, included in 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) starting from mineral water and ending with 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. Red dry 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 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 buy it immediately 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. Competent balanced diet will help maintain their level, 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 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 beautiful girl The secretion of male hormone increases by 40%! And this is not the limit. Take a friend with you to gym. 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 acids

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The always relevant question of how to become a real man is actually solved not in the gym or in the psychologist’s office. To do this, you just need to know what testosterone is and how to increase its content in the body. It is this sex hormone that turns a young man into a courageous warrior, and a boy into a worthy husband. The main thing is to monitor its level in the body and not let it decrease.

The indispensability of testosterone

Every man should know how to increase testosterone levels: with medicines, a certain set of food products or some other methods.
Testosterone is a sex hormone present in both female and male bodies. It is he who determines those purely masculine traits that form the basis of sexual differences: increased hair growth, a rough and low voice, increased activity sweat glands, etc. That is why there is so little of this hormone in the female body, and many times more in the male body. Testosterone is so important for men also because it determines their sexual activity and their libido. The problem is that at some point in life, due to stress or age, the level of this hormone begins to decline. It is quite clear that not a single man can put up with potency: that is why it is so important to know everything about testosterone, and most importantly, how to increase testosterone in your body in various ways.

Functions of testosterone in the male body

It is difficult to overestimate the role of testosterone in the male body. There is not a single organ system that could do its work without it. For men themselves, of course, the most important functions of this hormone are in relation to the development and activity of their genital organs - and this is quite understandable.

Being such an important hormone, testosterone in men in the body performs the following functions:

1) under its influence, the full development of all male genital organs occurs: testicles, penis, prostate gland;
2) thanks to it, secondary sexual characteristics appear during puberty: enhanced growth hair on the body, face, pubic area;
3) it participates in the formation of protein in tissues, which is a building material for muscles: the higher the testosterone level, the more developed they are;
4) it correctly distributes fat in the body, preventing it from accumulating in the abdominal cavity;
5) thanks to him, men have such a low timbre of their voices;
6) it is testosterone that affects the brain, thereby causing sexual desire to a woman;
7) it improves blood circulation, thereby ensuring normal erection.

Considering that physical development And sexual attraction are very important for the well-being and attitude of every man, their excitement becomes understandable when the level of this hormone in the body begins to steadily fall. To do this, you do not need to take tests: the lack of the hormone becomes noticeable to the naked eye: the man begins to go bald, becomes fat, and develops a tummy. Attraction to a woman weakens, erection is impaired - here you are not far from depression. Therefore, the primary task becomes to increase testosterone levels at all costs.

Testosterone levels in men

To do this, you need to know what the testosterone level is in men, which will ensure the smooth functioning of all body systems. The generally accepted indicator is 11–33 nmol/l. If it is below this level, it’s time to sound the alarm and get serious about raising it. However, there is interesting fact, according to which the exact level of testosterone in the male body is very difficult to determine. Many researchers believe that it is misdiagnosed low level hormone based on the results of just one test. What is this connected with?

Firstly, it is well known that in the morning hours for most men, the level of testosterone in the body simply goes through the roof (which is why love pleasures mornings are much better than evenings). This means that it is much more logical to carry out the test early in the morning, but in practice it is done in the daytime.
Secondly, in different medical laboratories Methods for determining testosterone are too different. There is even an opinion that if the same test is sent to different laboratories, the results will be different.
So don’t get too carried away with the test results: the body itself will tell you the surest signs of low testosterone. This can happen due to age (most often it occurs after 40 years), poor nutrition(if a lack of a certain set of vitamins and minerals is detected), obesity, physical inactivity and bad habits. And the consequences can be the most bleak.

Signs of Low Testosterone

Can't be ignored alarms own body. Every man should know the harms of low testosterone and what consequences this can have for him:

1) decrease in muscle mass, decrease in strength;
2) erectile dysfunction, loss of libido, decreased libido;
3) irritability up to outbursts of anger;
4) obesity;
5) baldness;
6) gynecomastia - increase in breast volume.

The picture is actually depressing and does not suit real men who want to prolong their youth and remain beautiful, strong and courageous at 60 years old. To prevent all this from happening, you need to know how to increase testosterone production in your body and use all the means available for this.

How to Increase Testosterone Levels Naturally

You can increase your testosterone levels naturally without resorting to medical help. Previously, they did not take detailed blood tests to determine the presence of this hormone in it. And no one wanted to be the owner of a saggy tummy and a shiny bald head. Therefore, over time, men found various ways how to fix these unpleasant situations. Taking into account the individual characteristics of each organism, you need to be prepared that some remedies may not work, but others will turn out to be a real salvation. The following ways to increase testosterone are worth trying.

Herbs that increase testosterone in the body can be found in pharmacies in the form of tinctures. These include the famous ginseng (15 drops 3 times a day for a month), Eleutherococcus, Tribulus terrestris and golden root.

2. Get a good night's sleep

The main part of testosterone is produced in the phase deep sleep. Therefore, in a man who constantly lacks sleep, suffers from insomnia or restless sleep, the level of this hormone will invariably fall. To prevent this from happening, you need to sleep at least 7 hours a day in complete silence and in the dark: only under such conditions will testosterone be produced in sufficient quantities.

3. Physical activity

Play sports. Perhaps the reason for the decrease in testosterone is physical inactivity. By eliminating it, you will cope with the problem. Give preference to strength exercises, pump up your muscles, run, swim, and cycle. Make friends with barbells and dumbbells, but don’t overdo it: you can visit the gym no more than three times a week.

4. Rejoice

Scientists have proven that any joy, victory and success is temporary, but still gives a surge of testosterone. Therefore, enjoy every new day, every little thing, do not be afraid to be happy. Smile at people, control your negative emotions.

5. Give up bad habits

Regular drinking of alcohol and long-term smoking gradually, slowly but surely block the production of testosterone in the body. The sooner you decide to give up your bad habits, the faster your testosterone level will rise.

6. Power mode

Try to stick to a diet: eat at the same time. Eat strictly 5 times a day: breakfast, lunch, dinner, afternoon snack and dinner.

7. Fresh air

Try to spend more time on fresh air, in nature: go out of town, to the countryside, to the village for the whole weekend.

Knowing how to increase testosterone in men, this important hormone of love and happiness, you can delay old age and prolong your sex life, thereby establishing a personal relationship with your beloved woman. Staying young even after 40 years is within the power of everyone who takes care of themselves and wants to remain a real man until old age.

There are many ways to increase testosterone in men. Physical strength, endurance, visual attractiveness, sexual activity and health of the stronger sex depend on the level of the main male sex hormone. After age 35, testosterone production declines by about 1–2% per year.

The natural process can be accelerated by:

• illness;
• stress;
• overwork;
• bad habits;
• Not healthy image life.

In men who have chronic diseases, testosterone levels are 10–15% lower than those of their healthy peers. To save men's health, you need to make changes in your life.

Weight loss

Low testosterone levels are often found in obese men. Adipose tissue produces the hormone leptin, which reduces the activity of Leydig cells. Leydig cells are part of the testicular tissue. They are responsible for the production of testosterone. Adipose tissue can not only suppress the production of testosterone by the testes, but also reduce its concentration, while simultaneously increasing the level of its natural antagonists - estrogens. Fat has the ability to convert androgens (male sex hormones) into estrogens (female sex hormones). Transformation occurs under the action of the aromatase enzyme.

Losing body weight helps reduce adipose tissue. The less fat there is, the less leptin is produced in the body and the less testosterone is converted into estrogens.

To get rid of extra pounds, you need to maintain a negative energy balance in your diet. Weight loss occurs when the body burns more calories than it consumes through food. Therefore, those who want to lose weight need to increase physical activity and reduce the calorie content of their daily diet.

To increase testosterone in the body, you do not need to starve or stick to a strict diet. To a healthy man a complete diet is required. You need to reduce calories by eating foods rich in carbohydrates and fats.

The body spends 3 times less energy on their digestion than on digesting protein foods of the same calorie content. It is recommended to limit the consumption of carbohydrate-rich confectionery, baked goods, fast food, chips, processed foods and soda.

To lose weight and increase testosterone, you need to include foods with negative (minus) calories in your menu more often. The body spends more energy on their absorption than it receives from them. These products include:

• lettuce leaves;
• rhubarb;
• radish;
• tomatoes;
• seaweed;
• cucumbers;
• zucchini;
• celery;
• citrus;
• pineapples;
• apricots;
• plums;
• blueberry;
• watermelon;
• strawberry;
• green tea and clean water.

Frequent and fractional meals will help you lose weight and cause an increase in testosterone. You need to eat at least 5-6 times a day in small portions. Most of the daily food should be consumed in the first half of the day.

Proteins, fats and carbohydrates

To synthesize testosterone and build muscle mass, you need to consume sufficient quantity proteins, fats and carbohydrates. Proteins are the building material for tissues. Fats supply the body with cholesterol, which is used to create the testosterone molecule. Carbohydrates provide energy for all processes.

The diet must contain foods containing plant and animal proteins. You need to eat legumes, lean beef, pork, chicken and turkey meat, fish and eggs. To maintain men's health, you need to eat foods containing unsaturated fatty acids Omega-3 and Omega-6 as often as possible. They are necessary for the biosynthesis of testosterone.

To provide your body with unsaturated fatty acids, you need to eat cold fish. northern seas(herring, mackerel, tuna, sardines, halibut, flounder, cod), in addition, seafood (shrimp, oysters, squid, crabs). Essential fatty acids are found in olive, rapeseed, flaxseed, corn and sunflower oil. In addition to unsaturated fats, the body should also receive saturated fats. You need to add it to the menu butter, eggs, lard, cheese, meat and fish.

Broccoli, as well as cauliflower and white cabbage help reduce estrogen levels in a man’s body. With a decrease in female sex hormones, testosterone levels increase. It is advisable to eat cabbage fresh to get the maximum effect.

Vitamins for men's health

To increase testosterone levels in the blood, you need to consume more foods containing vitamin C. Ascorbic acid is a powerful antioxidant. It neutralizes free radicals that negatively affect the functioning of organs, including the testicles. Vitamin C suppresses the production of the stress hormone cortisol, which is a testosterone antagonist.

To replenish ascorbic acid, which increases testosterone synthesis, you need to regularly eat sea buckthorn, black currants, citrus fruits, parsley, dill, red pepper, Brussels sprouts, cauliflower, kiwi, green onions and broccoli.

It is imperative to add foods containing B vitamins to your meals. This will increase testosterone synthesis. Sources of B vitamins are: eggs, fish, beef liver, cereals, green peas, asparagus, garlic, white cabbage, sweet peppers, legumes, green tea, mushrooms, tomatoes, nuts, bananas, potatoes, beets, seaweed.

Increasing the proportion of foods rich in vitamin D in your diet can increase testosterone levels in the body.

Vitamin D is found in cod and halibut liver, eggs, dairy products and cereals. It is synthesized in the body under the influence of sunlight. To provide yourself with vitamin D, you need to leave the skin of your hands and feet exposed. Men with fair skin should go out into the sun at least 2 times a week between 10 a.m. and 3 p.m. for 5 minutes. People with dark skin and those who are overweight should increase their exposure to sun rays up to half an hour.

Microelements selenium, zinc and magnesium

Products containing selenium will help increase testosterone levels. The trace element takes part in the synthesis of testosterone. Possessing antioxidant activity, selenium neutralizes free radicals that interfere with the production of male hormones. It improves blood circulation in groin area and protects Leydig cells from premature depletion.

Selenium is found in large quantities in wheat and oat bran, sunflower seeds, chicken eggs, pink salmon and cottage cheese. The source of the microelement is: wheat, rye, beans, oats, rice, lentils, pistachios, garlic and peanuts.

Zinc is no less important for men's health. It is the building material for the testosterone molecule. The microelement is especially necessary for obese men. It is able to block the activity of the aromatase enzyme, which converts the male sex hormone into estrogens. Zinc contains testosterone-sensitive receptors. Microelement deficiency can lead to a decrease in their susceptibility to the male sex hormone and a decrease in its synthesis.

Sources of zinc include: sesame, yeast, pumpkin and sunflower seeds, chicken hearts, beef, nuts (especially peanuts), cocoa powder, beef tongue, egg yolk, turkey meat, beans, green peas. The trace element is contained in small quantities in dried apricots, oatmeal and wheat porridge, avocado, mushrooms, carrots, spinach, green onions and cauliflower. To maintain normal levels of zinc in the body, you need to limit your intake of dairy products. The calcium they contain interferes with the absorption of the microelement. It is advisable to avoid coffee, strong tea and alcohol. These drinks remove zinc from the body.

To increase own testosterone You should consume foods containing magnesium more often. The trace element blocks the activity of sex hormone binding globulin (SHBG). SHBG binds free testosterone, making it unavailable to the receptors. Related hormone does not have a positive effect on men's health. Thanks to magnesium, the concentration of free testosterone increases. Magnesium is found in sesame seeds, wheat bran, cocoa powder, sunflower seeds, cashews, pine nuts, buckwheat, almonds, peanuts, seaweed, dark chocolate.

Physical activity

Studies have shown that testosterone levels increase after moderate weight training. Diet, rich in vitamins and microelements, is especially effective if a man regularly visits the gym.

A significant increase in testosterone levels is caused by training large muscle groups. Therefore, during classes you need to pay attention increased attention muscles of the chest, legs and back. It is imperative to include basic strength exercises in the training program - squats, bench and standing barbell presses, deadlifts.

You need to train no more than 3 times a week. After strength training, the body needs a day's rest to restore strength and muscle fibers.

The duration of classes should not exceed 1 hour. 10-15 minutes of training are devoted to warming up. You should spend the remaining 45–50 minutes on strength exercises. If you make exercise longer, the concentration of cortisol in the body will increase. Experienced instructors know how to increase testosterone levels in men. They will help you choose a set of exercises.

Example of a workout to increase testosterone:

1. T-bar row.
2. Upper block head pull in a sitting position.
3. Bench press of a barbell or dumbbells in a lying position.
4. Raising dumbbells to the sides on a bench or bringing your arms together on the Butterfly machine.
5. French bench press in a lying position.

To successfully increase testosterone levels in the blood, you should not overeat. Digesting large volumes of food requires large amounts of energy. The body concentrates its efforts on digestion, slowing down other processes.

It is advisable to avoid working at night. During night sleep, up to 70% of the hormone melatonin is produced. Maintaining melatonin at normal levels helps slow down the process age-related decline testosterone.

Alcohol and smoking have a negative impact on men's health. For methods to increase testosterone to be effective, you need to give up bad habits.

Must be avoided stressful situations. High levels of stress hormones negatively affect testosterone synthesis. If stress is related to professional activities, you need to think about looking for a new job.

Stress hormones are produced not only as a result of nervous overstrain. Physical and mental fatigue also causes increased cortisol. Therefore, you need to relax and fully rest more often.

Activation of the production of male hormone occurs while achieving the desired result. To ensure a regular release of testosterone, you need to set goals and strive to achieve them. Even small victories help improve men's health.

The body is sensitive to human needs. Weak sexual activity in a man can cause decline in sexual function. With regular sexual activity, testosterone levels will remain high.

It is important to avoid overheating the testicles. For them to function fully, you should not take hot baths, wear tight underwear or work with a laptop on your lap.

High blood sugar levels negatively affect testosterone synthesis. To increase the concentration of the male sex hormone, it is necessary to reduce the consumption of foods containing sugar.

Men are interested in the issue of increasing testosterone levels in the body various reasons. The level of this hormone usually decreases with age, testosterone is often low in young men, and some young men want to increase testosterone to improve the results of sports training... In any case, it would be useful to understand what factors actually influence testosterone levels in men, What needs to be done to increase it first of all, and what should not be done under any circumstances?

HOW TO INCREASE TESTOSTERONE LEVELS?

Let's consider all the factors affecting testosterone levels in men:

HOW TO INCREASE TESTOSTERONE: exercise.

You can often hear that muscles do not produce testosterone. This is not entirely true. Indeed, unlike the testes, muscles cannot produce testosterone “just like that,” but they still produce it, given the presence of two factors:

1. For local synthesis of testosterone, prohormones must be supplied to the muscles, which is achieved by “pumping” the muscles. Prohormones enter the muscles with the blood during strength training. The amount of prohormones that enter the muscles also depends on the total amount of blood and on the density of the capillaries (the density of the capillaries can be gradually increased through the same strength training).
2. Prohormones are synthesized into testosterone by transforming enzymes, the quantity and activity of which are higher, the stronger the burning sensation in the muscles after exercise (see Why do muscles hurt?).

Testosterone produced locally (in the muscles) has one wonderful advantage - it is ALREADY in in the right place in order to have the maximum impact on muscle growth.

Products containing xenoestrogens.

Xenoestrogens are artificial estrogens. They also lower the level of the male hormone testosterone. Sources of xenoestrogens are pesticides, artificial growth hormones and steroids, artificial parabens. So what foods should you avoid?

1. Meat, milk, eggs containing growth hormones and steroids.

Growth hormones and steroids are widely used in modern animal agriculture (this applies to the production of meat, milk and eggs, but not to fish). Accordingly, store-bought meat, milk and eggs tend to be high in xenoestrogens and lower testosterone levels.

2. Fruits and vegetables containing pesticides. Pesticides contain xenoestrogens, which are artificial estrogens. This, of course, does not mean that you have to give up fruits and vegetables! Just choose your vegetables and fruits carefully (see How to choose vegetables and fruits?).

If purchased environmentally clean products If it’s not possible, then try to get rid of nitrates in vegetables and fruits:

• wash vegetables and fruits thoroughly before eating,
• cut off those parts where nitrates accumulate,
• peel off the skin
• boil vegetables (not fry) - this way you will get rid of 50-80% of nitrates,
• sprinkle the salad with lemon or pomegranate juice, neutralizing nitrates,
• Avoid long-term storage of vegetables and fruits - with temperature changes and long-term storage, nitrates turn into nitrites (dangerous carcinogens).

3. Products with preservatives (parabens)- most of the finished products that would spoil in 2 days if they did not contain preservatives.

It is difficult to completely avoid foods with preservatives when living in modern world. After all, preservatives are used almost everywhere in the food industry - in meat, fish, dairy products, drinks and confectionery. Even some fruits are treated with preservatives (for example, citrus fruits are treated with diphenyl E 230 - an extremely dangerous, toxic substance).

But you can reduce the consumption of products containing parabens in large quantities. These are meat (sausages, sausages, sausages, pastrami) and dairy products, various sweet drinks (it is best to avoid them completely), confectionery... Not everyone is ready to radically change their diet, but everyone can replace at least half of the harmful foods with healthy ones.

HOW TO INCREASE TESTOSTERONE: healthy foods

Cruciferous vegetables:

cabbage, cauliflower, Brussels sprouts, broccoli, radishes, turnips.

Consume these vegetables raw. They contain the substance diindolymethane, which reduces the amount of estrogens and xenoestrogens in the body.

Fiber-rich foods:

fruits, vegetables, legumes and nuts.

Fiber promotes the natural processes of cleansing the body of toxins that cause excess estrogen. But if you eat fruits and vegetables grown with large amounts of pesticides, you can get the opposite effect: after all, pesticides contain xenoestrogens, which are artificial estrogens. Therefore, choose your vegetables and fruits carefully (see How to choose vegetables and fruits?).

Omega 3 is found in the highest concentration in flaxseed, pumpkin, almond oils and butter walnut . Of course, only raw, fresh, cold-pressed oils will benefit. You can also obtain these oils in hidden form - by directly eating them. flax-seed, pumpkin seeds, almonds and walnuts.

How to combine intermittent fasting with exercise:

Train either on an empty stomach or only after a light meal. Most calories should be consumed after exercise.

HOW TO INCREASE TESTOSTERONE: sleep.

Not only the number of hours of sleep is important, but also the quality. So, what affects testosterone production during sleep:

1. Testosterone and sleep duration.

The amount of sleep needed for recovery varies from person to person. For a man, this is usually 7-8 hours of sleep. More sleep required when sedentary life and when eating “heavy” foods - meat, dairy products, fried foods, fast food. To get enough sleep in less time, try not to eat before bed. How many hours before bedtime you should have dinner depends on what the dinner consists of (for more details, see the article Healthy Dinner).

The main criterion that determines the adequacy of sleep is how you feel in the morning. Ideally, you should wake up on your own, without an alarm clock, and feel alert and rested.

2. Testosterone and sleep position.

The head should not be too high - this disrupts the blood supply to the brain and reduces the ability of the pituitary gland to produce hormones (testosterone, among others). Therefore, avoid high pillows. Ideally, it is best to sleep without a pillow at all, lying on your back on a firm mattress.

3. Testosterone and noise during sleep.

Sleeping in absolute silence is most favorable for testosterone production. Noise produces the stress hormone cortisol, a testosterone antagonist. Therefore, if you are used to falling asleep with the TV on, try to get out of the habit. If you live in a noisy place (for example, near a highway), use earplugs.

4. Testosterone and light during sleep.

You need to sleep in complete darkness. If the room where you sleep is not dark enough, use an eye mask - these are distributed on airplanes. Comfortable sleep masks are sold in travel stores. It is important that the mask does not put pressure on the eyes and does not interfere with breathing.

HOW TO INCREASE TESTOSTERONE: sex and communication with women.

Testosterone levels are affected by both sexual activity (having sex) and simply communicating with women.

The effect of sexual activity on testosterone levels.

Immediately after sexual intercourse, no changes in testosterone levels were detected. During abstinence, at first (on average, the first 6 days) no changes occur, then testosterone sharply increases significantly, and then begins to gradually decrease. Thus, long-term abstinence leads to a drop in testosterone levels.

Regular sexual activity promotes testosterone production. There are often recommendations not to have sex too often, since a man’s strength is exhausted by the process of sperm production. However, “too often” is an individual concept. Which depends on testosterone levels, general condition male body, nutrition, motor activity, psychological state and what the man’s relationship is with his partner or partners.

The quality of sexual relationships is important. If a woman is satisfied with a man, then he feels like a winner, his self-esteem grows - and with it his testosterone level. Dissatisfaction sexual relations leads to the opposite effect.

The influence of communication with women on testosterone levels.

Testosterone levels are affected by simple communication with women - not just flirting. "Masculine" behavior in relationships with women increases testosterone levels. There are various explanations for this:

• Psychological explanation - a man subconsciously begins to perceive himself as more masculine - as a result, his body produces more of the male hormone - testosterone.
• The energetic explanation is that “male” behavior leads to proper energy exchange with women, which has a beneficial effect on a man’s energy, making him more “masculine” - on the physical plane this is expressed in an increase in testosterone levels.

What does "courageous" behavior mean? It is characterized by only two qualities - strength and reliability. At the very least, women subconsciously perceive strength and reliability as signs of masculinity. These qualities can manifest themselves both in relationships with close women and in communication with strangers.

How specifically you can show strength and reliability (examples):

HOW TO INCREASE TESTOSTERONE: success.

Any victories and achievements - in sports, in a career, in the financial sphere, in studies and self-realization - increase a man's self-esteem and, accordingly, testosterone levels. So, set goals, achieve them and enjoy your success - and testosterone will increase.

HOW TO INCREASE TESTOSTERONE: contrast shower.

HOW TO INCREASE TESTOSTERONE: Qigong.

Let’s not talk now about the benefits of Qigong for health in general and for the hormonal system in particular. I will give one exercise to normalize the functioning of the pituitary gland and hypothalamus and 2 exercises aimed directly at improving the health of the genitourinary system and increasing testosterone, increasing potency and erection in men.

Exercise "Golden rooster stands on one leg":

This exercise has complex impact on the entire body and, in particular, on the brain. It is one of the basic ones in various schools of oriental martial arts, as well as in practices of healing and rejuvenation of the body. Details about how to perform this exercise, what effects it gives, what diseases it helps treat -.

In short, all you have to do is stand on one leg with your eyes closed:

1. Remove your shoes (you can wear socks if the floor is cold).
2. Close your eyes. Closed eyes - prerequisite, there is no point in doing this exercise with your eyes open.
3. Shift your weight to your right leg and slowly lift your left. Try to maintain your balance for as long as possible (with your eyes closed!), counting the seconds to yourself: “and... one, and... two, and... three” ...
4. If you lose your balance, try again and again. Your task is to stand on one leg for one minute in total. That is, if you lose your balance and start again, continue counting the seconds from the moment you stopped. For example, the first time you counted to 10. Then start counting from 11 a second time. And so on until you count to sixty.
5. Then do the same with the other leg.
6. When you can maintain your balance for one minute, increase the time you stand on one leg to 2 minutes. Then up to 3, 4 and 5. You can stop for 5 minutes.

In order to get a noticeable effect, you need to perform this exercise daily for several months.

Exercise No. 1 to increase testosterone, enhance potency and erection:

Exercise No. 2 to increase testosterone, enhance potency and erection:

HOW TO INCREASE TESTOSTERONE: hormonal drugs.

Any hormones that enter the body from outside, regularly and over a long period of time, lead to one result: the body reduces the production of its own hormones. It is logical - why does the body produce the same testosterone on its own, spending its own resources on its production, when testosterone regularly comes from an external source?

It should be clarified that hormonal drugs for increasing testosterone are divided into two main categories:

1. Replacement therapy exogenous drugs testosterone. These drugs already contain a ready-made sex hormone - testosterone.
2. Stimulant therapy. Used to stimulate the synthesis of your own testosterone.

Both types of hormonal medications can harm the heart, liver, and kidneys.

Testosterone is one of the most important hormones produced by the endocrine system. It can be found in both sexes, but is especially abundant in men. And for them it is important first of all. It is this hormone that is responsible for those properties of the male body that make him different from women in biological terms. And therefore, it is extremely important for a man to maintain a sufficiently high level of this hormone. But, nevertheless, sometimes in the functioning endocrine system disruptions occur and hormone levels decrease. Is it possible to prevent this phenomenon?

Testosterone standards

In men, testosterone is synthesized in the gonads - testicles (testicles), as well as in the adrenal cortex. According to its chemical structure, the substance belongs to the class of steroids. Also involved in the process of hormone synthesis are the pituitary gland and hypothalamus, which secrete enzymes that command the endocrine system to begin hormone synthesis.

Most testosterone in the body is bound to various proteins. Free testosterone makes up approximately 2% of the total hormone. Testosterone in young men aged 18-20 years reaches its maximum concentration. Then the hormone level begins to decline. From about age 35, testosterone levels drop by 1-2% per year. The decrease in the amount of the hormone in the blood of men with age is a natural process. However, a situation often occurs when low levels of the hormone occur in young and middle-aged men. This situation, of course, is not normal and requires treatment.

Normal levels of testosterone in the blood of men at different ages

Why does a man need testosterone?

Testosterone is responsible for the formation of the body according to male type. This process begins in infancy, continues in childhood and adolescence and ends in adulthood. However, the role of testosterone is not only in the formation reproductive organs and external sexual characteristics. Testosterone plays a significant role in metabolism and in maintaining human health. With its participation, the process of spermatogenesis is carried out. Testosterone is responsible for the formation of muscle and skeletal system, for regulating body weight. Testosterone is also responsible for many mental processes. For example, testosterone neutralizes the effects of the stress hormone cortisol. Thanks to the effects of the hormone, a man feels joy in life and optimism.

Symptoms of low testosterone

Men with low testosterone experience a number of symptoms that they often do not associate with this cause. This:

• , loss of interest in the outside world,
• decreased libido or impotence,
• obesity,
• feminization – loss of body hair, gynecomastia,
• decrease in muscle mass,
• memory impairment, absent-mindedness.

Causes of decreased testosterone

Hormone levels can decrease for various reasons. But, as a rule, they are divided into primary, caused by diseases of the endocrine system, and secondary, caused by external factors and factors related to a person’s lifestyle.

What factors can lead to a decrease in hormone levels? This:

• sedentary lifestyle,
• unhealthy diet
• excess weight,
• unbalanced sex life,
• bad habits,
• lack of sleep,
• drug treatment,
• impact harmful substances from the environment.

Sedentary lifestyle

It is well known that movement is life. This rule is true for all people, but especially for men. Nature arranged male body so that it is convenient for him to constantly engage in various physical exercises. Previously men engaged in hunting, farming, cattle breeding and fought. All these activities required great endurance and physical activity, which were maintained at the proper level due to high testosterone levels. Nowadays, most men are engaged in sedentary work, which does not require high levels of the hormone.

Of course, there is no need to go back to the habits of your ancestors to raise your hormone levels, however, it is useful to remember that to maintain optimal male shape, you need to exercise regularly. It has long been established that intense physical exercise promote the production of testosterone in the blood in men. This is a natural reaction of the body, since without this hormone muscle growth is impossible.

Poor nutrition

Not all foods we consume help maintain sufficient testosterone levels. Food must contain required quantity microelements, vitamins, proteins, fats and carbohydrates, both from animals and plant sources. Both overeating and insufficient, irregular nutrition lead to a decrease in testosterone.

Overweight

A man's extra pounds are not just an appearance defect that spoils the typical look of a tough macho man. In fact, adipose tissue cells are factories for the production of the testosterone antagonist - estrogen. In addition, testosterone can also be destroyed in fat deposits and converted into estrogen.

Irregular sex life

Regular sex also promotes testosterone production, especially in adulthood. However, it should not be too frequent (no more than 2-3 times a week), since in this case the opposite effect will be observed - the hormone level will decrease.

Alcohol

Popular stereotype associates masculinity with propensity to consume alcoholic drinks in large quantities. And completely in vain. It has been established that alcohol negatively affects the centers of the brain responsible for the formation of the male hormone, as a result of which the reverse process is launched in the body - the conversion of testosterone into estrogen.

Surely, beer lovers can smile indulgently here - after all, their favorite drink contains relatively little alcohol, and for this reason, it would seem, should not seriously affect testosterone levels. But this is absolutely not true. Beer contains a large amount of plant estrogens. Thus, beer is an even greater enemy of the male hormone than strong drinks.

Stress

During stress, the body produces a special hormone - cortisol. This hormone does not directly affect the amount of testosterone. However, cortisol can block testosterone receptors, rendering testosterone useless. Thus, men exposed to stress experience the same symptoms as men with low testosterone.

Lack of sleep

Most men are very familiar with the feeling of morning spontaneous erection. This phenomenon is largely due to the fact that testosterone levels are highest in the morning. Most of this hormone is produced at night, during sleep, and deep, not superficial.

Diseases

Many somatic diseases may cause a decrease in testosterone. This is especially true for diseases affecting the androgynous system, for example, prostatitis. But diseases such as diabetes, hypertension, lipid metabolism disorders, and leukocytosis can also affect the level of the hormone.

Drug treatment

Testosterone often decreases under the influence of medical supplies. These include carbamazepine, veroshpiron, tetracycline, magnesium sulfate, and glucocorticosteroids. As a rule, a decrease occurs only when long-term use drugs, and after stopping their use, the hormone level returns to normal.

Environmental pollution

Modern civilization poisons our body with many chemicals that negatively affect testosterone levels. There are especially many such substances in car exhaust gases. Research shows that gas station workers have reduced level hormone. But also products household chemicals are also not free from substances harmful to the male hormone. In particular, these include bisphenols contained in many personal care products and detergents– shampoos, lotions, liquid soaps etc., as well as in plastic containers.

How to increase testosterone in men?

If you don’t know how to increase the level of this hormone, you can consult a doctor for advice. However, before starting treatment, you should understand the origins of the situation. A decrease in hormone levels can be caused by a variety of reasons, and therefore the increase in testosterone in men depends on many factors. Of course, there are also hormonal drugs containing testosterone. However, they are recommended to be taken only in exceptional cases, for example, in cases of pathologies endocrine organs, as they will not replace the hormone produced naturally.

So, how to increase testosterone naturally?

Exercise

Men who exercise regularly generally do not have problems with testosterone. Exercises aimed at developing various groups body muscles, for example, on weight machines. Classes should be quite intense, but not particularly long. The main thing here is not to overdo it, because otherwise the body will perceive exercise as stress, and at the same time cortisol will be produced. To increase testosterone production, it is enough to exercise for about an hour a day, and not every day, but 2-3 times a week.

Photo: ESB Professional/Shutterstock.com

Improve nutrition

To increase testosterone, you should streamline your diet, do not overeat, eat 3-4 times a day and no later than 3 hours before bedtime.

Maintaining a reasonable balance between proteins, carbohydrates and fats is what increases hormone levels. Additionally, there are certain substances that directly stimulate the body's production of testosterone.

Cholesterol

Most testosterone is produced in the body from cholesterol. Therefore, your diet should include foods containing it in large quantities:

• fish,
• meat,
• liver,
• eggs,
• caviar,
• whole milk.

Of course, moderation should be observed here, since foods rich in “bad” cholesterol can lead to problems with the cardiovascular system.

Zinc

Zinc will help increase hormone levels in the body. This trace element is directly related to testosterone production. There is a lot of it in seafood, fish, nuts, seeds - sunflower and pumpkin, cheeses, and some vegetables.

What else can you do to raise your hormone levels? It is also recommended to include in the diet foods containing selenium, vitamins C and B, the essential amino acid arginine (meat, eggs, peas, sesame seeds, almonds, cottage cheese, peanuts, milk), as well as cruciferous plants - cabbage, broccoli, etc. . Plain water also plays a significant role. It is necessary to drink a lot of clean water (at least 2 liters per day).

In addition to alcohol, you should reduce your coffee consumption. It has been established that one single cup of coffee helps burn the male hormone in the body. True, this effect does not last long, but regular consumption of coffee can lead to a significant decrease in testosterone levels.

Another product that is harmful to maintaining high levels of the hormone is soy. Research shows that soy contains a lot of plant estrogens.

Exposure to harmful chemicals

To increase testosterone, you should also minimize your body's exposure to harmful substances contained in urban air. To do this, you should spend more time outside the city, in nature. When driving or sitting in traffic jams, you should close the windows completely. It is also recommended to avoid using household personal care products containing bisphenol - lotions, shampoos, etc. For washing, you can use regular toilet soap. Even toothpastes contain bisphenol, so you should take a minimum amount of toothpaste - no more than a pea.

Dream

To increase testosterone, you need to sleep a lot, as the level of the hormone in the body is affected by good sleep. It is recommended to sleep at least 7 hours a day, and preferably 8-9 hours. It is important to consider that sleep should be deep, not superficial.

Regular sex life

The level of male hormone is negatively affected by both abstinence from sexual activity and too frequent sex. It should also be taken into account that simple communication with the fair sex, as well as viewing men's magazines and explicit videos, contribute to hormone releases.

Tan

To increase testosterone, you should also sunbathe a lot. During sun exposure, the body produces vitamin D, which has a beneficial effect on hormone production. This factor should also not be discounted.

Drugs that increase testosterone

However natural ways requires a lot of effort and time. If you don’t know how to quickly increase hormone levels, you can resort to medications. Nowadays you can buy a lot of drugs to increase testosterone in pharmacies. These are dietary supplements and hormonal drugs that should be taken as prescribed by a doctor. Testosterone preparations are usually sold in pharmacies with a prescription.

The main drugs intended to increase hormone levels:

• testosterone propionate (injections),
• testosterone undecanoate (tablets),
• Proviron,
• hormone production stimulants (Cyclo-Bolan, Parity, Vitrix, Animal Test).

Do not confuse pills to increase testosterone levels with potency enhancing drugs. The former do not directly affect potency, although they can indirectly affect it positive influence. The principle of action of the latter, as a rule, is not associated with an increase in the level of the male hormone.