How can men increase their testosterone. How to increase testosterone in men naturally - diet, vitamins and exercise

A very relevant question is how to increase testosterone in a man after 50 years? This can be done with an integrated approach. Usually it is enough to normalize the daily routine and eat a balanced diet.

Physical activity can stimulate the production of testosterone. In this regard, bodybuilding is considered the most effective. Lifting weights causes training stress in the body, resulting in more anabolic hormones being produced.

If lifestyle changes are ineffective, the patient may be prescribed hormonal drugs. The duration of hormone replacement therapy is selected individually. In some cases, lifelong HRT is required.

What is testosterone?

Testosterone is a male sex hormone. It has a relatively low activity in its original form. Testosterone binds to androgen receptors to a small extent.

Many life processes depend on the level of the hormone. The main role of testosterone is the sexual development of the male gonads, that is, the testicles and prostate gland.

Testosterone is also important for metabolic processes, mental activity, and mood. Men with high levels of this androgen are less prone to diabetes, cancer, and diseases of the cardiovascular system.

The decline in testosterone after 50 years is a natural process. In adulthood, the level of androgens gradually decreases. To provoke a drop in the level of this hormone can:

Obesity.
Rigid diets.
Abuse of sweets and junk food.
Alcoholism and smoking.
Reception glucocorticosteroids.
Diseases of the testicles.
Malfunctions of the adrenal glands.
Elevated prolactin levels.
Admission of narcotic substances.
Lack of physical activity.

With a low level of testosterone in a man, there is a decrease in potency and libido, a decrease in mental abilities, irritability, obesity, and metabolic disorders.

Also, with a lack of testosterone, bone fragility increases. Lack of testosterone can cause symptoms of feminization, in particular gynecomastia (benign breast hypertrophy in men).

The norm of testosterone in men at the age of 50 is 12-33 nmol / l.

Testosterone Boosting Products

What foods increase testosterone in men over 50? This question is often asked by nutritionists. There are many foods that help boost androgen production.

Meat helps to increase the level of testosterone in the blood. It contains proteins, essential amino acids, vitamin E, vitamin B, zinc, magnesium, selenium. The most useful are lean meats - rabbit, chicken, turkey, veal, beef.

Also help to increase the level of testosterone in the blood:

Vegetables and fruits.
Dried fruits.
Nuts. The most useful are peanuts, pistachios, walnuts.
Pumpkin seeds.
Lean dairy products.
Greens.
Spices (ginger, turmeric, cloves, etc.).
Chicken/quail eggs.
Seafood and fish.

To increase testosterone levels at the age of fifty, you need to give up a number of products. So, carbonated drinks, confectionery, milk and white chocolate, fatty organ meats, semi-finished products, smoked meats are harmful to men.

Alcohol, especially beer, is very harmful to men's health. Beer contains phytoestrogens - plant analogues of female sex hormones. Foam drinkers are more likely to suffer from a lack of testosterone, as phytoestrogens suppress the synthesis of male androgens.

Physical exercise

Considering the question of how to increase testosterone in a man in natural ways after 50 years, one cannot fail to mention sports. Regular physical activity has a positive effect on the production of anabolic hormones.

In addition, sports help strengthen blood vessels, improve the functioning of the cardiovascular system, prevent the development of blood stasis in the pelvis, and reduce the likelihood of progression of prostate diseases.

To restore testosterone production in adulthood, it is useful to engage in:

Swimming.
Athletics.
Weightlifting.
Game sports.
Running.
Sports / Nordic walking.
Exercises from the Qigong complex.
Martial arts.

Separately, I would like to note bodybuilding. Many doctors believe that this particular sport helps maintain a consistently high level of testosterone until old age.

What is the secret of bodybuilding? When working with weights, the muscles undergo micro-ruptures, and the body experiences training stress. To speed up the healing of damaged tissues, the body produces an increased amount of anabolic hormones.

Do not overdo it with sports. Overtraining, like physical inactivity, can cause androgen deficiency.

Herbal remedies to increase testosterone

Considering methods for increasing the level of anabolic hormones in men, one cannot help but dwell on herbal preparations. Of course, they are less effective than their hormonal counterparts.

However, naturopathic remedies have proven themselves quite well with a slight androgen deficiency. Most herbal medicines are almost completely harmless, which is important for men in adulthood.

To increase the production of endogenous testosterone, you can take the following medications:

Leuzea tincture.
Tribestan.
Ginseng tincture.
Tribulus.
Yarsagumba Forte.
Eleutherococcus tincture.
Parity.
Lovelace Forte.

Means of this type should be taken with caution by men suffering from arterial hypertension. Alcohol tinctures are not prescribed in the presence of acute liver diseases.

Adaptogens are good because they can be used even with low libido. In addition, the drugs are effective for increased fatigue.

Don't get carried away with adaptogens. Overdose is fraught with tachycardia, jumps in blood pressure, hypoglycemia, insomnia.

Hormonal preparations for men

Sometimes lifestyle changes, sports and a balanced diet do not help restore endogenous testosterone production. As a result, a man may be prescribed hormone replacement therapy.

For its implementation, the patient is prescribed drugs, the active component of which is testosterone or its active form dihydrotestosterone. The duration of HRT is selected individually. In some cases, lifelong hormone replacement therapy is indicated.

What hormonal drugs are used to increase testosterone in men after 50 are shown in the table.

The above funds are dispensed in pharmacies only by prescription. Dosages of medicines are selected strictly on an individual basis. When choosing a dose, the andrologist takes into account the patient's age, the level of total and free testosterone, the level of prolactin and estradiol. It is strictly forbidden to increase or decrease the dosage on your own.

Hormonal agents are not prescribed for patients suffering from prostatitis, prostate cancer, liver and kidney diseases, and pathologies of the cardiovascular system.

When conducting HRT, patients are advised to regularly take blood tests for TSH (thyroid-stimulating hormone), total and free testosterone, free thyroxine, prolactin, dihydrotestosterone, FSH, estradiol, LH. Dynamic observation will allow the doctor to make adjustments to the treatment course if necessary.

cool

According to the Journal of Clinical Endocrinology, about 6 million male Americans suffer from low testosterone levels without even knowing it. In Russia, this figure is not much better. The lack of this hormone brings a lot of inconvenience to a man, in addition to the fact that he ceases to be a “man”, this is also one of the main reasons for the development of such a disease as myocardial infarction at a young age.

How to increase testosterone in men? Are there any herbs or foods that increase the level of the male hormone in the blood? Does it affect lifestyle? Are there non-drug ways to increase testosterone? Let's try to understand and answer these questions together.

What does testosterone mean

Testosterone is the main sex hormone in a strong half of humanity. This hormone belongs to the category of inactive, but, despite this, it is directly involved in the development of the genital organs in men, is responsible for the production of seminal fluid and sexual activity.

What level of testosterone in men is considered normal?

It is difficult to say what level of testosterone is considered normal for all men, since it is not constant throughout life. After a number of scientific studies, an approximate normal testosterone level has been established. In 2005, British research institutes measured a large number of men in the age range from 40 to 79 years, and determined the following normal testosterone levels for different age groups:

Age Normal Testosterone Levels
40 to 49 251 - 914 ng/dl
50 to 59 216 - 876 ng/dl
60 to 69 196 - 859 ng/dl
70 to 79 156 - 818 ng/dl

Low testosterone: symptoms, causes and consequences

The first symptoms of a decrease in testosterone, at the appearance of which a man should pay close attention to his lifestyle and state of health: mood swings, decreased sexual activity and muscle mass, depression.

A natural decrease in this hormone in men occurs due to age. After reaching the age of 30, its level gradually decreases, by about 1% per year. By the age of 40, testosterone is reduced by 10%, and by 50 - already by 20% (androgen deficiency), and so on.

If this happens earlier, then we can safely talk about the problem of the production of sex hormones. Among the most common reasons is an unhealthy lifestyle: lack of exercise, bad habits, unbalanced diet, lack of sleep, etc.

With a decrease in testosterone, various disorders are observed on the part of the genitourinary system (erectile dysfunction, decreased sexual desire, density and volume of the testicles, hair growth of the genital organs), the nervous system (decreased vitality, memory, low concentration, increased nervousness, insomnia and depression), bone and muscular system (flabbiness of the skin, an increase in adipose tissue, osteoporosis, a decrease in muscle mass), as well as other systems and organs.

While aging is unavoidable, each of us can take a number of steps to prevent our testosterone levels from dropping. Changing the diet is one of the main measures to maintain its normal level.

Ways to increase testosterone in men

According to research conducted in 1981 in the journal System Biology in Reproductive Medicine, zinc increases testosterone production. Zinc consumption also leads to an increase in the amount of seminal fluid and improved testicular function, which was confirmed by the results of studies published in 1985 by Dr. Anand Prasad.
A large amount of a useful mineral is found in pork, beef, lamb, chicken and turkey. For vegetarians, this is brown rice or dairy products, they also contain a sufficient amount of zinc.

The Atkinson Diet and Other Low-Carb Diets

It is not for nothing that men do not like all kinds of diets so much, an improperly selected diet can lower the level of sex hormones. According to a Pennsylvania State University study (in 12 healthy men), a low-carbohydrate, high-protein diet leads to a decrease in testosterone levels in the body over a long period of time. Stay away from such diets.

The shape of oysters is far from erotic, despite this, eating them can increase not only the production of testosterone, but also increase libido. Back in Roman times, people believed that oysters had some kind of sexual energy. Modern science, represented by a team of scientists from the University of Miami, not only did not refute this fact, but also provided irrefutable evidence, confirmed by the results of numerous experiments.

Broccoli, cauliflower and other cruciferous vegetables

Everyone knows that vegetables are good for health, but few people think about how much! Eating cabbage (namely, the indole-3-carbinol contained in it) several times a day increases testosterone in men and reduces estrogen levels, which is confirmed by the results of studies conducted by the Rockefeller University Medical Clinic in New York.

Fatty acid

According to research published in the journal Applied Physiology, not all fats are bad - fatty acids found in walnuts, sunflower seeds, shellfish and fish improve overall well-being, promote testosterone production in the human body.

Products containing soy

According to a 2000 study by Gifu University in Japan, foods containing soy reduce testosterone levels. Take time with them.

Everyone has heard about good and bad fats, but few people know that they are directly related to hormones. Monounsaturated fats, which are found in abundance in nuts, increase testosterone levels. This fact is confirmed by the results of studies published in the International Journal of Sports Medicine. In addition, nuts contain a large amount of protein, which plays an important role for people involved in sports.

Sunflower seeds

Sunflower seeds are not only good for rabbits - they contain enough vitamin E that can raise the amount of testosterone in human blood (Journal of Plant Foods for Human Nutrition).

Allicin in garlic and onions

Despite the unpleasant odor coming from garlic and onions, they contain a sufficient amount of allicin - a substance that can normalize testosterone levels in the human body, garlic also lowers cholesterol, improves blood circulation and reduces the risk of impotence. This is confirmed by the results of studies conducted in 2009 by St. Thomas Hospital in England.

Alcohol

Quitting alcohol is another way to boost testosterone in men. Excessive alcohol consumption leads to a decrease in blood testosterone, estrogen and an increase in cortisol, the stress hormone (Alcohol magazine, 1984).

Licorice, with regular use, reduces the level of testosterone in the blood in men, negatively affects erectile function, increases blood pressure and contributes to the development of other diseases.

Coffee, or rather, caffeine, has an extremely negative effect on the level of testosterone in the body - it simply destroys free testosterone, thereby reducing the level of male sexual activity. However, this effect of coffee lasts a relatively short period of time.

Almost all sex hormones are produced at night, in the phase of deep sleep. Testosterone is no exception. Therefore, in chronic sleep deprivation (sleep less than 8 hours) or if the proper conditions during sleep are not provided (for example, the windows in the room are not completely darkened or there is constant noise), all measures taken to increase testosterone will be ineffective.

Communication with the opposite sex

Communication with the opposite sex, as well as sexual intercourse (in moderation), increase the production of testosterone and other sex hormones.

Small wins every day

Victory, even in the most insignificant matter, is extremely important for a man. Testosterone is a hormone of winners, its amount really increases in the blood for a while after even the smallest victory.

Overheating of the testicles

Tight jeans, a hot bath, tight-fitting underwear, and a host of other things lead to overheating of the testicles, as a result of which their functioning deteriorates, and the production of the testosterone hormone decreases accordingly.

When the body experiences stress, cortisol is produced - a hormone that adversely affects testosterone, in other words, it blocks it. Try to minimize stress, and the effect will not be long in coming!

testosterone and libido

More recently, the connection between these concepts was implicit or completely absent. However, numerous studies of the hormonal level, conducted by various medical, and not only universities in different countries, have allowed modern medical science to accurately build a relationship between the hormone testosterone and the sexual activity of not only men, but also women.
The results of scientific research made it possible to determine the normal content of testosterone in the blood, as well as to understand what undesirable changes occur in the human body when this value deviates from the normal. Looking ahead, I would like to note the fact that the amount of testosterone is successfully normalized and maintained at the proper level by modern medical technologies - for this, it is only necessary at the age of 40 years and older to regularly monitor the level of this “cunning” hormone in the blood.
Today, it has already been proven that the hormone testosterone is directly dependent on the hormone estrogen, which also plays a huge role in the human body. An increase in estrogen in the blood inevitably leads to the start of the process of "aging" of the body, the development of various diseases up to prostatitis and a decrease in sexual sensitivity and arousal.
In most of these cases, testosterone replacement therapy is prescribed. Its ineffectiveness is just a series of incompetent studies, as modern medicine has learned to completely block the conversion of testosterone to estrogen and protect the prostate from the negative effects of estrogen.
The connection between testosterone and libido is obvious and has been repeatedly proven. Free testosterone and testosterone compounds start the process of erection and sexual stimulation even at the level of the brain of a man, which, in turn, manages all systems and functions of the body, and even more so erectile. Medical science also notes the fact that a large amount of free testosterone in the body of a man leads not only to the normalization of the functions of the penis, but also to the normalization, and sometimes even an increase, of its size.

Overweight and testosterone

How to increase testosterone in men? Get rid of excess weight!

According to statistics, the level of testosterone in overweight men is lower than in representatives of the strong half of humanity who have a normal weight. It's all about adipose tissue, where the transformation of male sex hormones into female ones occurs, respectively, the more of them, the less testosterone. Thus, when a man gains excess weight, testosterone levels decrease, but when losing weight, the opposite effect is observed.

Vitamins for testosterone

All vitamins and minerals are needed by the body for normal functioning and production of sex hormones, however, some of them play a special role in the synthesis of testosterone - A, B, C, F (omega-6 and omega-3), E, B vitamins and zinc.

Vitamins A, E and B are involved in the production of testosterone.
Vitamin E protects testosterone molecules from decay
Vitamin C lowers levels of the stress hormone cortisol, which blocks the effects of testosterone.
Zinc helps reduce aromatase, an enzyme that converts testosterone to estrogen.
Fats are a source of cholesterol involved in the synthesis of testosterone.

Vitamins for testosterone are found in nuts, avocados, blackcurrants, rose hips, citrus fruits, lean meats, fish/seafood, and various multivitamin complexes.

testosterone and herbs

How to increase testosterone in men with the help of herbs was known even by our ancestors, who prepared infusions and decoctions for this in a special way. Currently, it has been scientifically proven that some plants really have the ability to increase testosterone and libido, and have a positive effect on potency. And all this, mind you, with a relatively small number of contraindications, compared with medications. Therefore, alternative methods of treatment that have scientific evidence are becoming more and more popular.

So what herbs are responsible for the "masculine" in a man?

Leuzea (leuzea tincture / extract) is a natural adaptogen that allows the body to better adapt to stress: it activates the production of testosterone, improves protein synthesis, the absorption of nutrients and the permeability of cell membranes.

Rhodiola (rhodiola extract) is another natural adaptogen that improves (enhances, strengthens) the body's endurance and allows you to recover after training in a shorter time.

Tribulus terrestris (decoction / infusion / extract of tribulus terrestris) - increase testosterone production, increase libido, fight impotence, as well as other manifestations of sexual dysfunction. In addition, the plant helps to increase endurance and strength.

Also, for men with low testosterone levels, herbs such as epimedium, muira puama, ginkgo biloba, knotweed multiflorum, L-arginine, ginseng, palmetto, tribulus terrestris, eleutherococcus, forget-me-not flower smilax, fenugreek and others will be useful.

Attention: before use, consult a doctor.

Testosterone in sports

Sports are another way to increase testosterone in men. Lack of physical activity, as well as its excessive amount, causes a decrease in testosterone levels in the blood. Therefore, the expression "everything is good in moderation" is directly related to testosterone and sports.

Exercises that increase testosterone are not a myth or fantasy, but the harsh truth of life. Moderate heavy weight training has been proven to increase testosterone levels in a man's blood. The growth of muscle mass (and with strength training it is inevitable) provokes an increase in the "male" hormone testosterone. Therefore, immediately after the end of the workout and during the day, testosterone is at its maximum level.

You need to train for 60-70 minutes 4-5 times a week. The recommended rest time between sets is 2 minutes. Exercises with weights with limiting weight with a small number of approaches (5-8 times) are the most effective for testosterone.

Cardio loads are very good for the heart, but if you want to use them to increase testosterone, then you will be disappointed. They have a lowering effect on the hormone of interest. The optimal duration of aerobic exercise is 30-40 minutes 3-4 times a week.

Pay attention to sports nutrition, as a rule, it contains a large amount of useful substances necessary for the production of testosterone.

Experts call testosterone the hormone that made a man out of a man. The level of testosterone largely determines the sexual orientation and behavior of men. Sculptural modeling of muscles on broad shoulders, a more active metabolism than women, the ability to procreate? Here is a far from complete list of the functions of testosterone in the male body. Men with a 10-12% lower level of testosterone, this male sex hormone, are effeminate, soft, sensitive. Conversely, those who have a testosterone content in the blood 10-12% higher than normal are characterized by aggressiveness, a reduced sense of self-preservation.

Functions of Testosterone

1. Increase in muscle mass
2. Fat burning
3. Activation of metabolism
4. Strengthen bone tissue
5. Protection against cardiovascular and other diseases
6. Providing secondary sexual characteristics and erection
7. Control over the production of spermatozoa and their ability to fertilize
8. Maintaining an increased interest in the female sex
9. Prolongation of youth and increase in life expectancy
10. Recharging with vivacity and optimism
11. Formation of a male character offensive, active, enterprising, uninhibited, fearless, reckless, prone to adventures and improvisations.

Symptoms of low testosterone levels

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

How to increase testosterone levels without harm to health

General rules

1. The first way is more of a psychological nature. The point is to reproduce the state that is usually maintained by normal levels of the hormone testosterone. This is about the need to win. 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 sexy e. Watch movies with erotic content, buy men's magazines. Visit dance floors regularly, meet girls. The more friends you have, the better. Do not chase the number of sexual contacts. Even simple everyday communication with girls increases the secretion of testosterone.

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

5. Embrace biorhythms. Set sexual, athletic and labor 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 - during this period, the hormonal "factory" operates at low speeds. The maximum amount of the hormone is produced at 7 am, the level of testosterone reaches its lowest level at 8 pm.

6. morning sex. In addition to burning a few extra calories every morning, you get a boost in testosterone. So we men have one more reason to stir up your girlfriend in the morning.

7. Laughter and rest. Cortisol is the main enemy of testosterone. Cortisol blocks testosterone production and increases estrogen levels. Laugh, get rid of stress, and you can be sure 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 morning, your sex drive starts to break down. Try to sleep well for 7-8 hours at night. Go to bed no later than 11.

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

10. Don't be afraid to sunbathe. The sun is very important for boosting 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 does not mean that you have to look like a "mukloman" =) Just keep in mind that at least occasionally the sun should break through your t-shirt! According to a study conducted by scientists from the Medical University of Graz, Austria, published in the journal Clinical Endocrinology, thanks to vitamin D, sunbathing increases testosterone in men. Since vitamin D is produced by the body when exposed to sunlight, scientists recommend that fair-skinned people get at least 15 minutes of sunbathing on their face and hands daily, while dark-skinned people may need three times as much. The researchers tested the relationship between vitamin D and testosterone on 2,299 men over several months. They found that vitamin D levels and testosterone levels peaked during the summer months and dropped 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 estrogens and xenoestrogens. To get rid of the excess estrogen that 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 hormone. 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 are high in fiber. Xenoestrogens are artificial estrogens found in pesticides, artificial growth hormones and steroids, air fresheners, and plastic containers. Xenoestrogens increase female hormone levels, lowering testosterone levels. Therefore, try to avoid the consumption of fruits and vegetables containing pesticides, animal products (meat and dairy products) grown with artificial growth hormones and steroids. Use glassware instead of plastic to store food and water, as plastic items tend to contain xenoestrogens. Do not use perfumes or air fresheners that contain paraben as one of the ingredients, it is a xenoestrogen.

12. Say goodbye alcohol. To maintain healthy testosterone levels, and a good erection, you need to get rid of alcohol. Alcohol affects the endocrine system, causing your testicles to stop producing the male hormone. Drinking alcohol also triggers the release of the stress hormone cortisol. which breaks down muscle fibers. Everyone knows about the dangers of alcohol for the body of an athlete. In addition to the negative effect on the internal organs, it also contains estrogen, which further suppresses your own testosterone. In addition, alcohol leaches zinc from the body. To a greater extent, all this applies to the favorite drink of men - beer. If you already 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 below body temperature in order to function better and increase testosterone production. Whether you're wearing tight-fitting underwear, tight jeans, taking long hot baths, keeping your laptop on your lap, or doing other things that cause your testicles to overheat, you'll be hindering testosterone production.

Nutrition, vitamins and minerals

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

16. Use everything that is created by nature. Does not consume processed foods and drinks that contain chemicals and additives. This is the main cause of low testosterone. Chemicals and processed foods destroy 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 with food are building blocks for building tissues of the whole organism, then carbohydrates are builders.

18. Scientifically proven that healthy fats increase the level of testosterone 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 useful:

Bananas, salmon, linseed 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 really important. Zinc has been shown to prevent testosterone from being converted to estrogen. In addition, it stimulates the conversion of estrogen into testosterone. This suggests that zinc plays a critical role in maintaining high blood testosterone levels. Along with nutritional supplements, there are also foods rich in this substance.

20. Selenium - dose of 200 mg. Selenium is involved in the biosynthesis of testosterone. It has a direct effect on the function of the hormone and childbearing. Zinc and selenium for every man after 40 must be taken on a regular basis. There is a lot of selenium in garlic. Sperm without selenium is immobile. It includes the detoxification of male liver poisons such as gasolines and everything related to cars.

21. Another way to increase testosterone is consume foods rich in the essential amino acid arginine. A recent study showed that men taking about two grams of L-arginine per day for two weeks experienced an improvement 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 give the body cholesterol - the basis of testosterone production. Also, the metabolism of a real man 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 must be lean. 2 chicken breasts or 200 grams of canned tuna is a sufficient serving of animal protein for the day. It is better to forget about pork, lamb and beef.

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

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

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

27. Salt dramatically reduces testosterone production. Men love salty because of the acidity of the body. The fact is that sodium, which is part of the salt, lowers the overall acidity of the body. But sodium has an unpleasant property: with a large amount of salt consumed, it reduces testosterone levels.

28. Sugar. If a man wants to increase his testosterone levels, he needs to almost completely give up the use of sugar and salt. Men, on average, eat 12 tablespoons of sugar a day. In fizzy drinks like Sprite and Coca-Cola, there are 55 tablespoons of sugar per 1 liter of drink, despite the fact that 6 teaspoons of sugar is the upper allowable limit per day for a man. Women, unlike men, are more fortunate: they can not limit themselves in the amount of sweets.

29. Caffeine. While it is present in the body, it practically 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 it is natural coffee. By the way, a man is strictly forbidden to drink instant coffee, since the effect of this coffee is such that the testosterone contained in the body of a man, under the influence of instant coffee, instantly turns into estrogen (the female sex hormone). If you don't want your (I mean men) 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 cattle to increase their mass and amount of fat faster, they are literally stuffed with hormones. 80% of the hormones given to pigs to increase fat faster are “female” hormones. Normal meat in our time can probably be found only in 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". Look, and you will no longer desire to visit fast food.

32. Vegetable oil and mayonnaise. Sunflower oil can also be consumed, but we must 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 through liquid smoke. Smoked meats directly affect the tissues of the testicles, which actually produce 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 norm of wine per day is no more than a glass. This does not apply to vodka, or champagne, or cognac, or moonshine, or white wine. These drinks negatively affect the production of testosterone.

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 (development of spermatozoa) 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 a multivitamin complex right away, which, in addition to vitamin C, also contains other important trace elements.

38. Accept vitamins A, B, E. These vitamins also help testosterone production in the body. A well-balanced diet will help maintain their level, but a multivitamin complex also does 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, i.e. destroy it. Vitamin E is a transport base that is built in between them if they go to convergence. Vitamin E is an antioxidant miracle of nature. Vitamin E - protection of testosterone function. Female hormones are very persistent, they themselves can extinguish any aggression, but the male hormone, on the contrary, needs protection, and vitamin E is the best protection. Vitamin E does not allow excess hydrogen to cling. Vitamin E has an anti-corrosion treatment.

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

41. Best exercises to raise the level of testosterone - basic, namely: squats, deadlift, bench press or dumbbell lying, bench press overhead, pull-ups, uneven bars.

42. Avoid overtraining. Too frequent training can negatively affect not only the psychological state (severe exhaustion), but also 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. Aerobic exercise, exercise on a stationary 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 loads are not useful, but act against a man.

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

Dietary supplements from a pharmacy (safe, but you should not take them all at once, choose the 2-3 you like best for yourself)

45. Tribulus terrestris (Tribulus terrestris, Tribulus creeping)

46. Epimedium, Goryanka (Horny goat weed)

47. Korean ginseng(Panax ginseng)

48. Damiana(Turnera aphrodisiaca)

49. poppy Peruvian or meyena bug (Lepidium meyenii)

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

51. Yohimbe(Corynanthe yohimbe)

52. Floral pollen(Bee pollen)

53. L-carnitine

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

55. Omega 3 and Omega 6 fatty acid

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Testosterone is a male sex hormone that is responsible for the development of the gonads and secondary sexual characteristics, protects the body from many diseases. Its level may decrease for various reasons. You can increase the content of this hormone not only with the help of drugs, but also in natural ways. How to increase testosterone levels in men will be discussed in this article.

age changes. The older the man, the less the amount of sex hormone produced in the body, which causes the natural extinction of sexual function. By the age of 60, testosterone levels are reduced by 50%;
Bad habits;
Irrational nutrition;
Infectious diseases, sexually transmitted diseases;
Taking drugs-glucocorticosteroids, which reduce the sensitivity of tissues to testosterone;

Doctors of the program "Life is great!" Learn about the causes of low testosterone levels in men:

Sedentary lifestyle, lack of physical activity;
Adrenal insufficiency;
Wearing tight underwear that compresses the vessels of the genital organs;

Unfavorable environmental conditions;
obesity;
Constant stress;
The presence of chronic diseases of internal organs.

Normally, the level of total testosterone for men aged 20-50 is 11-33 nmol / l, for men aged 50 years and older - at least 11. The level of free testosterone for the first category ranges from 8.8-42.5 nmol / l l, for the second - from 6.5 to 30.

Typical manifestations of testosterone deficiency are decreased potency, sleep disturbances, memory problems, muscle and bone pain, weight gain, frequent dizziness, hot flashes, and an increase in the size of the mammary glands.

To increase testosterone, you should normalize your lifestyle: properly organize your diet, play sports, sleep at least 8 hours a day. To compensate for the deficiency of the male sex hormone, experts recommend taking certain medications. Their dosage should be determined by the doctor.

Various traditional medicines also allow you to increase the production of testosterone. Before using decoctions and infusions from medicinal plants, you must make sure that you are not allergic to their active ingredients.

Increasing the level of male sex hormone with vitamins

Vitamins are an important component of the process of restoring the normal level of testosterone in the blood of a man. You should pay attention to:

Vitamin C. Ascorbic acid is an antioxidant that inhibits the production of the stress hormone cortisol. This hormone is a testosterone antagonist. In addition, vitamin C helps to neutralize free radicals that negatively affect not only the functions of the genital organs, but also the body as a whole. Ascorbic acid can be taken in tablet form. Enough of this vitamin is found in citrus fruits, Brussels sprouts, sea buckthorn, broccoli;

Vitamins to restore normal testosterone levels

Vitamin D. It also helps boost testosterone. This vitamin is synthesized under the action of sunlight, so men are advised to leave their skin exposed more often while under the sun. Vitamin D is rich in dairy products, eggs;
B vitamins. They are found in fish, green peas, legumes, beets, potatoes.

Physical activity

You can increase the male hormone in the blood with the help of sports. Physical activity not only stimulates the synthesis of testosterone, but also allows you to solve the problem of excess body weight, as well as increase muscle mass.

Experts emphasize that in the process of training, the male sex hormone increases from 15 to 40%, depending on the type of exercise performed and the individual characteristics of the body.

To increase testosterone in the body through sports, you should:

Do at least 40-60 minutes. Between sets, you should take a break of no more than 1-2 minutes;
Choose those exercises, the implementation of which requires the involvement of several muscle groups at once;

Candidate of Biological Sciences Vladimir Tyunin will talk about ten ways to increase testosterone:

Prefer strength training. It is these activities that contribute to a powerful release of testosterone;
Perform "multi-joint" exercises - presses, squats, traction.

To increase the male sex hormone, you need to engage in walking, athletics, bodybuilding, swimming. These sports promote blood flow to the pelvic organs and stimulate circulation.

The most effective exercise for improving potency is the deadlift. But you can try other weight-bearing exercises for yourself (especially squats).

You can increase the level of testosterone in the blood with the help of a special massage. Properly performed movements stimulate blood flow in the penis and increase hormone synthesis, increase the severity of orgasm, and increase sexual desire.

The essence of this technique is as follows:

First, the testicles are warmed up with a warm shower or towel, which is applied directly to the area of the testicles;
The scrotum is grasped with fingers from both sides, while the fingers are brought over the penis. With their help, smooth the skin of the scrotum in the direction from the penis down. Then alternately make movements with your fingers from the center to the sides;

The penis is lifted up by hand. The middle finger of the second hand alternately presses on the left and right testicles;
With the help of the palms, the upper part of the scrotum is squeezed and circular movements are made in different directions;
The skin of the scrotum is gently pulled down, its base is grasped with fingers. Clenched fingers move down, as if squeezing the ovaries to the bottom of the scrotum. After that, the testicles need to be massaged. If discomfort occurs, massage should be stopped: pain indicates improper exercise, which can cause testicular torsion.

Testicular massage should not be performed during exacerbation of inflammatory or infectious diseases of the genitourinary tract, injuries and injuries of the external genital organs, and intestinal diseases.

Folk remedies

Folk recipes are another way that allows you to solve health problems and increase the content of the sex hormone in the blood of a man. Various plants and herbs stimulate the synthesis of testosterone, eliminate the manifestations of puberty, and generally normalize the hormonal background. Some of them (for example, fenugreek) affect muscle tissue, contributing to its increase.

The most effective recipes are the following:

Infusion of ginger on red wine. You need to take a fresh ginger root, cut into small pieces, mix with red fortified wine (proportions - 1:10). Infusion withstand 20 days, then strain. You should drink a glass of this remedy every evening. An even more pronounced effect can be achieved if for every 500 ml of liquid add a teaspoon of nutmeg powder;
A mixture of nuts and honey. For cooking, they take peeled walnuts and natural honey in equal amounts, everything is thoroughly mixed. The finished mixture is recommended to be taken orally 3 times a day, 10 g each;
St. John's wort infusion. You need to take 2 tablespoons of dry raw materials, pour a glass of boiling water, insist for 3 hours. Strain the finished product. Take 4 times a day, 50 ml;

St. John's wort is used as a tincture, decoction, tea, or oil that is easy to make at home.

Hop cone tincture. A tablespoon of fresh raw materials is poured into 200 ml of boiling water, put on fire for 10 minutes. Liquids are allowed to cool. You need to take it 2 times a day, 100 ml;
Mother's milk. It is a powerful antioxidant that promotes increased testosterone production, improves sperm quality, and improves muscle tone. Fresh royal jelly can be used in several ways. 20 mg of the substance is placed under the tongue an hour before meals and kept until completely dissolved, or 30 mg is mixed with a half glass of warm milk. If you use the second method, then the reception should be repeated up to 5 times a day, on an empty stomach. In the absence of fresh royal jelly, you can use Apilak tablets, which contain it in their composition. It should be taken 2 tablets 3 times a day, leaving under the tongue until completely dissolved;
Tincture based on garlic. You need to take 1 kg of garlic, peel, finely chop, place in a jar, pour 3 liters of boiled water. Place the container in a dark place for a month, shake every day. Take daily, one teaspoon per day.

Before using any of these funds, you should consult with a specialist and exclude the possibility of developing allergic reactions.

Dietary supplements to increase testosterone

Dietary supplements are drugs that are not hormone replacement drugs. Their basis is natural, as they are made on the basis of plant components. They stimulate the production of testosterone on their own. With a serious hormonal deficiency, they do not have the desired effect. In this case, more powerful drugs are required.

The most popular are the following dietary supplements:

"Vitrix". The drug reduces the amount of androgens by blocking them, normalizes potency. In addition, "Vitrix" helps to build muscle mass;
Yohimbe Forte. The tool stimulates the testicles;
"Alycaps". It is a popular supplement that increases testosterone levels and the amount of seminal fluid produced. Can be used as potency stimulants immediately before sexual intercourse;
Selzinc plus. Stimulates the synthesis of testosterone.

Alicaps - a drug to increase sexual arousal and enhance erection. The price in pharmacies is 1250 rubles. for 12 capsules

"Tribusteron 90". The active ingredient of the drug stimulates the release of the lutein hormone, which is involved in the process of testosterone production. The tool affects the growth of muscles, improves performance and mood;
Dymatize Nutrition Z-Force. The drug increases the level of hormones, increases muscle mass;
Brutal Anadrol Biotech. Develops muscles, stimulates the natural synthesis of testosterone, improves sexual desire;
Tribulus. The natural composition ensures safe muscle growth and testosterone production.

For men over the age of 40, sports nutrition that stimulates testosterone production is a safe and effective way to slow down the aging process and prevent the rapid fading of sexual function.

In order for the measures taken to be truly effective, one should:

Normalize sleep. With insufficient rest, the body is stressed, as a result of which much less testosterone is produced;
Eat a healthy diet, including more fresh vegetables and fruits and unsaturated fats;
Go in for sports, but do not overdo it: daily activities can lead to exactly the opposite consequences;

Have sex regularly
Stop drinking alcohol and smoking;
Normalize body weight and constantly keep it under control;

Proper nutrition is the key to health. In the figure, the distribution of food in the daily diet

Avoid stressful situations;
Limit or completely abandon the consumption of sugar and fast carbohydrates: an increase in blood sugar contributes to a sharp decrease in testosterone levels;
Consume enough liquid daily: dehydration prevents the release of testosterone, impairs the metabolism of fats and carbohydrates, which negatively affects the condition of the body;
Constantly strengthen the immune system: take vitamin complexes, harden, visit outdoor recreation more often, prefer outdoor activities;
Timely treat any diseases of internal organs and systems, prevent their transition to a chronic form;
At the first manifestations of violations in the functioning of the organs of the genitourinary system or hormonal fluctuations, contact a specialist - a urologist and.

You can increase testosterone not only with the help of drugs: there are a sufficient number of ways that allow you to do it naturally. Diet correction, sports, testicular massage, taking medicines based on herbs and plants - all this will help a man return to normal levels of sex hormones.

The problem of male impotence has many reasons, among which it is worth highlighting the decrease in the volume of the main sex hormone. Find out how to increase testosterone in men with medication in order to fully improve the quality of your sex life.

The fact is that with low levels of the corresponding androgen in the blood, it is important to take measures to correct the situation. At the moment, medicine offers a large list of drug developments to increase the male androgen in the blood.

What is the danger of lowering the level of the male hormone?

Before you get into the study of drugs that can increase testosterone with medication, it is important to familiarize yourself with why you should do it at all.

Under no circumstances should the properties of the respective substance be underestimated. It plays a crucial role in maintaining the general and reproductive health of every man.

With a lack of testosterone in the body, the following deficiency symptoms are noted:

Decreased libido. The man's interest in women is lost.
. The degree of manifestation will depend on the level of deficiency.
Increasing the percentage of adipose tissue in the body of a man.
Decreased muscle strength. The muscles become flabby and sagging.
Fatigue, apathy and disturbed sleep rhythm.
Decreased immunity and general deterioration of well-being.
Depression.

Accordingly, the lack of testosterone is fraught with many negative consequences for a person. The drug method of correcting the problem is the simplest. You can increase the male hormone only after consulting a specialist. Otherwise, you can not calculate the dose and either aggravate the condition, or not achieve the desired end effect.

Medications to increase testosterone in men

Medications designed to increase testosterone have a solid number of trade names that an ordinary person without a medical education may not figure out on their own.

All drugs to increase testosterone in men can be divided into two varieties, which differ in the mechanism of action on the body:

For hormone replacement therapy. The drug approach in this variant is aimed at filling the lack of testosterone due to its exogenous synthetic or natural analogues. Thus, it is possible to solve the problem relatively quickly and efficiently, however, in most situations, a man will have to continue to use artificial testosterone analogues to maintain the result.
To stimulate endogenous testosterone secretion. We are talking about medicines that activate the work of their own endocrine glands, which ensure the flow of testosterone into the blood. Such treatment often takes longer, but allows you to independently produce the right amount of such an important substance for men. Such drugs are especially relevant for restoring the necessary hormone at a young age.

Depending on the type of dosage form, they are divided into:

Injection drug middleware (solutions for intramuscular and intravenous administration).
Oral preparations (, capsules).
Transdermal drugs (various gels, ointments, etc.).

Depending on the circumstances, the doctor selects the optimal remedy in order to increase the concentration of the hormone in the body. The dose and method of administration in each individual episode may differ.

All people are individual and what is good for some is unacceptable for others. For this reason, self-medication is prohibited (because of the high chance of aggravating the situation).

Injections

The drug method of increasing the described substance involves the use of different solutions to make up for the deficiency.

Today, there are many different drugs that deserve the attention of doctors and their patients.

Used injectable hormonal medicines:

Testosterone Cypionate or Enanthate. They have an almost identical effect on humans, contributing to an increase in androgen levels. They are administered at 200-400 mg once a month. At the same time, a kind of depot of active testosterone is created in the injection area, from where the hormone gradually spreads through the bloodstream.
Testosterone in the form of a mixture of its own esters (Sustanon or Omnadren). Used at a dose of 250 mg every two to three weeks, depending on the doctor's recommendations. Such medicines work on the principle of the medicines indicated above.
Testosterone Undecanoate (Nebido). Prolonged action. One injection allows you to not worry about the level of testosterone in the body for as long as 3 months. It is produced in the form of an oily solution for intramuscular injections. The dosage is 1000 mg.

There is a relatively large choice of how to conduct a drug testosterone increase. The main thing in this matter is to choose exactly what will be the most effective and affordable. There are episodes when the same medical product affects men differently.

testosterone booster pills

Injections can often be an inconvenient type of drug therapy. Not all men are eager to be regularly exposed. In this case, pills that increase testosterone will come in handy.

They have a number of features to keep in mind:

More convenient way to use.
Need to use every day.
Efficiency is maintained only with regular use and compliance with the doctor's recommendations.
Big list.

Despite the above nuances, most men prefer this type of medication. The drug effect develops quickly, which contributes to a noticeable improvement in potency in particular, and sexual function in general.

The most popular and in demand among this group of therapeutic agents remain:

Halotestin. Use from 5 to 20 mg every day, depending on the severity of the corresponding pathology.
Metadren. Dose: 10-30 mg per day.
Andriol. One of the most used drugs to increase testosterone. It is used in a daily dose of 120-200 mg.
Proviron, Vistinon, Vistimon. Three similar products with different names. They work on the same principle. The average dosage ranges from 25-75 mg per day.

The selection of a specific type of medication is carried out by the doctor on the basis of the collected history, and most importantly - the data of laboratory tests. The lower the concentration of free androgen in the blood, the higher the dose of drugs.

Transdermal medicines

A very common method of increasing testosterone in men in recent years is the use of a variety of drugs that are used externally.

Most Popular:

Androgel.
Andromene.
Andraktim.
Special patches with a hormone in their composition - Androderm and Testoderm.

To achieve the desired end result, you just need to apply the medication to the skin and leave to dry. The patches have the ability to create a small "channel" of a biologically active substance, which smoothly and regularly enters the bloodstream, causing a general improvement in a person's condition.

Separately, it must be said about this type of drug-induced increase in testosterone concentration as implants with a hormone inside. They are injected under the skin, where there is a gradual release of active molecules. Despite the large number of positive aspects of such therapy, not many men agree to such manipulations.

Testosterone Stimulants

Replacement therapy is used in the treatment of various forms of erectile dysfunction, which are characterized by testosterone deficiency.

Indications for such an intervention:

Eunuchoidism.
Infertility.
Endocrine impotence.
climacteric changes.

However, there are situations when the body of a male representative can independently produce a specific substance, but he does not have enough internal reserves to start the process.

In this case, it would be justified to use testosterone stimulants, which activate the corresponding processes and allow the body to independently begin to produce the necessary hormone. It must be said right away that such an approach is far from always effective. Much depends on the characteristics of each individual man and the reserves of his body.

Fund types:

Chorionic gonadotropin (hCG) injections. The hormone has an activating effect on the male gonads, increasing the synthesis of testosterone. The dosage is up to 3000 IU two to three times a week for a month. After such a course of treatment, you must definitely take a break.
ZMA and other similar nutritional supplements containing vitamin B6, magnesium and zinc. These components contribute to the improvement of the work of the male genital organs with the stabilization of spermatogenesis and the general normalization of well-being.
or other analogues containing polyunsaturated fatty acids. They should be taken as food supplements. Thus, it will be possible to carry out high-quality prevention of a number of diseases and to some extent normalize.
Tinctures of natural stimulants. Here it is imperative to remember about, eleutherococcus and other similar plants that naturally contribute to the normalization of the sexual function of almost any man.

All of the above remedies are purely auxiliary in the treatment of a problem that is accompanied by testosterone deficiency. Most often they are combined with other drugs, but only after appropriate consultation with a doctor.

Additional Methods

Despite the abundance of various medicinal tablets, ointments, tinctures and other medicinal "lotions", it is possible to increase the level of testosterone in a man in a more natural way.

Of course, you should not completely abandon drugs, but you can improve their effectiveness using the following simple methods:

Proper nutrition. There should be enough proteins, fats and carbohydrates. Be sure to eat fruits and vegetables. It is important to drink at least 2 liters of water per day.
Physical activity. Supporting the body in good shape also contributes to the normalization of androgens. It has long been known that strength training gradually raises testosterone.
Regular sex. Frequent sexual intercourse contributes to the activation of the testicles with an increase in testosterone in the blood.