Testosterone Boosters: Yes or Not?
Testosterone is one of the hormones from the group of hormones called androgens, perhaps the most important, because it is essential for its important role in sexual function, development of muscle mass, maintain bone density and regulate hair growth. Like all sex hormones it is derived from cholesterol and its immediate precursor is DHEA. In case of low testosterone levels, you may experience symptoms that include sleep disturbances, weight gain, decreased sexual desire, depression, lack of concentration, fatigue and erectile dysfunction. In such cases, testosterone boosters are prescribed.
What are testosterone boosters?
Testosterone supplements among others are used by bodybuilders and athletes to increase muscle mass, performance, strength and size. They are found as oral supplements, transdermal patches, and injections. Most people consider that testosterone boosters are the same as steroids, however, there is a big difference between the two. While the former are natural ingredients that improve the production of this hormone, the latter is created synthetically.
There are several testosterone boosters (you can check the list on Discover Magazine), each of them with different specifications, many have more use for some things than others, some are only testosterone boosters, others perform a more complete male optimization, others being of completely natural origin increase libido and improve workouts as well as performance, others with increased mental concentration, sexual performance and muscle building, there are for all tastes and needs but even with so many benefits we must also take into account the side effects.
Possible side effects due to overdose
Consuming natural testosterone enhancers is relatively safe at adequate doses but use at high doses can cause multiple adverse effects: there are skin effects such as increased skin fat and being more prone to acne, may also present paradoxical effects in people of age reducing testicle size, infertility (reduction of sperm count), since shrinkage of the testicles can lead to decreased sperm count.
Other effects include difficulty in reconciling sleep, difficulty urinating due to prostate effect, changes in mood, being more aggressive or moody, among others.
How to increase testosterone levels naturally?
- Don't drink alcohol: Even the minimum consumption of alcohol hinders the work of the liver to metabolize estrogen by causing estrogen levels to increase and lower testosterone levels, such is the reason that by increased consumption of alcohol in hunger some secondary male characteristics disappear, loss of facial and genital hairless, libido reduction and mammary appearance in men.
- Consumption of vitamins A, B, E along with Vitamin C and zinc: Vitamins are essential to produce testosterone, and not receiving enough doses of vitamins can cause lower levels of testosterone, zinc is a mineral with multiple functions in The human body and in this particular case is necessary for the production of testosterone because it prevents testosterone from turning into estrogen (the female hormone) by blocking the action of the aromatase enzyme. Zinc converts estrogen to testosterone and helps produce a healthier and more abundant sperm, low zinc levels correlate directly with low testosterone levels. Some zinc rich foods are oysters, veal, crab, poultry, nuts and seeds, salmon, brown rice, nuts, beans, turkey, milk, yogurt, peasant cheese or you can buy a supplement that provides at least 50 to 100 mg of zinc daily.
- Avoid natural and artificial estrogens: Xenoestrogens mimic the effects of estrogen. They are found in pesticides, hormones and steroids for artificial growth, air purifiers and plastic containers. These increase your estrogen levels and at the same time reduce testosterone levels. For this reason, it is recommended to eat more organic vegetables and fruits that are free of pesticides, to eat meat from animals raised naturally instead of eating beef, pork and chicken and even milk that comes from animals that were raised using hormones and steroids to artificial growth. Do not use perfumes, colognes or air purifiers that contain parabens as one of their ingredients. On the other hand, to decrease excess estrogen, it is recommended to consume more cruciferous vegetables (Brussels sprouts, cabbage, breccias, cabbage, broccoli, and cauliflower), increase the consumption of fiber that increases the increase fiber intake that increases the body's ability to eliminate toxins that cause you to have excess estrogen. Vegetables and most fruits, nuts and legumes are very rich in fiber.
- Healthy fat diet: Several studies have shown that men who eat diet rich in healthy fats such as monounsaturated and Omega-3 have higher testosterone levels. Although it can also be achieved naturally including healthier fats by ingesting nuts and seeds, fatty fish such as salmon and tuna, avocados, olives, vegetable oils and peanut butter, obviously be careful not to overdo it since above 20% can cause other unwanted cardiovascular changes.
- Decrease body fat: the higher the percentage of body fat, the higher your estrogen levels will be. Body fat contains an enzyme called aromatase which converts testosterone into estrogen causing decreased levels of testosterone.
- Training: Scientific studies say that physical exercise raises testosterone levels whenever you practice 45 to 60 minutes a day.
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