Testosterone is an extremely important male hormone, because it plays a main role in the proper functioning of the reproductive system. However, there are other reasons why it influences the health of the female or male body and, therefore, you must be very careful when it comes to its values. In athletes, testosterone can have a concrete effect on the way muscle mass is developed and maintained - for this reason, there are many who turn to supplements that can increase the level of testosterone in the body. Therefore, whether you have intense sports activities, or whether you have a more sedentary lifestyle, testosterone influences multiple physiological processes of the body. In the continuation of this article, you will find out a lot of useful information about this topic!

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1. What is testosterone + other useful information about testosterone
2. What does testosterone help + what are the beneficial effects of supplements on increasing testosterone

1. What is testosterone + other useful information about testosterone

What is testosterone? Testosterone is a hormone that is produced in both women and men in the reproductive system. In men, it is produced in the testicles, and in women it is produced in the ovaries. The adrenal glands also contribute in this sense, but they secrete this hormone in a small amount. Testosterone production is controlled by the brain and the pituitary gland - the hypothalamus is the one that sends signals to the pituitary gland about the hormone to be produced, and the pituitary gland further transmits the message to the ovaries or testicles. Thus, testosterone is produced and assimilated in the circulatory system, going to different organs.

Regarding the optimal level of testosterone, it is good to know that it varies according to many aspects. Age is an important factor, especially for men. For example, men between the ages of 20 and 30 have a higher level of testosterone, while men over the age of 35 will experience a gradual decline of about 1% each year. Changes can also be noted in women throughout their lives - testosterone production is at its peak around the age of 20 and gradually decreases, with the approach of menopause (during this period, the body ends up producing half of the amount of testosterone that was produced at childbearing age).

How do you increase testosterone levels?

However, testosterone is not only related to the reproductive system, but also to muscle mass and muscle strength. It also influences the way fat is distributed on the body, as well as bone density. In general, physical exercises and sports increase the level of testosterone, but in the case of athletes who do intense training, it may be necessary to take some supplements, especially for those who want to achieve certain sports results and performances.

Sports performance can be improved if the level of testosterone in the body is optimal. Studies have shown that testosterone has the potential to activate satellite cells, which are incorporated into muscle fibers. Once activated, they can help in the so-called increase of muscle fibers, but also in the formation of new fibers. When this cellular activity is triggered in the muscles, the number of nuclei increases, but also the number of receptors inside the muscle. Thus, protein synthesis is more efficient, and performance is improved.

The role of testosterone: What does testosterone help?

Testosterone also has an effect on catabolic hormones - thus, it is an anabolic element, but also anti-catabolic, which makes it essential and important both for building muscle mass and for the rapid recovery of muscle fibers after exercise. Moreover, testosterone contributes to increasing the amount of calcium that is released at the cellular level, and this has a stimulating effect on muscle contractions.

Another advantage that supports sports performance is the fact that testosterone increases the level of erythropoietin (EPO) which stimulates the production of red blood cells, and this phenomenon has a positive effect on the oxygenation of the body, through an optimal transport of it in the blood and to the muscles. Also, mitochondrial function is amplified, and this leads to better energy production and fat burning.

Testosterone and the gym: how do you increase testosterone?

To ensure that you have an optimal level of testosterone in the body, you must exercise regularly, keep the number of calories at 20% below the value of the basal metabolic rate, consume diverse and varied foods that provide you with nutrients that you need, to rest properly, to try to eliminate stress from your life and to have a regular sexual activity.

There are certain foods that increase testosterone or nutrients that it is good to include in your diet, if you want to increase the level of testosterone in the body. For example, proteins are welcome in this sense (lean meat, fish, red meat, eggs, nuts, seeds, etc.), but also foods containing magnesium or zinc.

To improve testosterone, it is good to know the following aspect: magnesium favors testosterone production. Foods that increase testosterone from which magnesium can be assimilated are: from spinach, almonds or hazelnuts, and zinc can be obtained from oysters, milk, cheese, beans, yogurt, kefir, salmon, tuna, mackerel, seafood, crab, lobster , lentils, black beans or chickpeas. It has been shown that ginger can also stimulate the secretion of testosterone by up to 17%. Vitamin D is also very useful in this sense, and you can find it in cereals, eggs, milk, orange juice or vegetable milk (soy, rice, oat, etc.). Selenium is also beneficial and can be found in Brazil nuts and other types of nuts. Pomegranates are rich in antioxidants, vitamin A, C, E, and iron, which stimulate testosterone production - studies have shown that a glass of pomegranate juice consumed daily can lead to an increase in testosterone levels by approximately 16%. Olive oil is also recommended, because it is rich in Omega 3 and contains phenols and good fats - according to a specialist study, those who consumed olive oil daily recorded a 17-19% improved testosterone level, during for 3 weeks.

At the opposite pole of increasing testosterone in men or women is its decrease. It is good to take into account the fact that alcohol can lower the level of testosterone - therefore, it is recommended to consume alcohol with caution. Specialists recommend drinking a glass of wine or a beer only 1-2 times a week - thus, a normal level of testosterone will be maintained in your body.

2. What does testosterone help + what are the beneficial effects of supplements on increasing testosterone

Physical exercises are also very good for the release of testosterone. However, this effect is felt only in the short term. Through training, plasma concentration increases directly proportional to the intensity of the respective physical exercises. Thus, the intensity of the training will determine a higher production of testosterone. Performance athletes use testosterone supplements to improve their athletic performance. There are several types of supplements that they consume - some of the most popular are Fadogia and Longjack.

Fadogia Agrestis is a plant of Nigerian origin (but it can also be found in Ghana or Sudan), which is known for its properties and for the fact that it stimulates the production of testosterone in the body. Fadogia contains a series of compounds, such as anthaquinones, flavonoids, glycosides and saponins - these bring numerous benefits, which act positively on physical performance. As a rule, it must be administered in scheduled cycles (which also include rest periods), in such a way as to prevent the body's natural adaptation and the decrease in total testosterone production.

Longjack (also called Tongkat Ali) is another well-known supplement, which comes from a plant called Eurycoma Longifolia. This plant is found in Southeast Asia and has been used since ancient times, in traditional medicine. It helps to balance the level of testosterone, stimulating its production. It is also known that it amplifies energy resources and muscle strength, reduces fatigue, slows down the aging process, increases the level of ATP in the body, improves the general condition and can also be a natural aphrodisiac. It is composed of glacarubin, neo-quasin and quasin, having, at the same time, antiviral, anticarcinogenic, anti-inflammatory and antibacterial properties. According to some studies carried out by specialists, athletes who took 150 mg of Longjack over a period of 5 weeks, recorded an increase in muscle mass and strength. Also, another study demonstrated that E. Longifolia root extract, administered over a period of 4 weeks, decreased anger by 11%, confusion by 15% and cortisol levels by 16%, and testosterone levels increased by 37%.

Therefore, the regulation of testosterone is an important thing, both in women and in men. The decrease in testosterone can cause other problems and ailments, and therefore it is important to maintain an optimal level. The lack of testosterone, more precisely an ideal level of testosterone, can generate certain symptoms, such as:

• low sexual appetite (decrease in libido),
• erectile dysfunction,
• hair loss,
• fatigue and reduced energy resources,
• loss of muscle mass (especially in the legs, arms and chest),
• increasing fat deposits and decreasing muscle tone,
• decrease in bone density (which can lead to osteoporosis, fractures, etc.),
• mood disorders (which can lead to depression, irritability and lack of concentration).

For those who do performance sports or are involved in intense physical activities, increasing testosterone can be desirable, especially in the sense of increasing muscle mass and increasing physical strength in men. Whether you are an athlete or go to the gym regularly, testosterone is closely related to physical performance and, for this reason, it is essential to know all the information that seems useful to you, according to the purpose you have you proposed

So, now that you know what testosterone is, who produces it and how, you also need to understand what its role is and what it does in the body. Its stimulation, growth and production are processes that can be generated through physical exercises, through foods to increase testosterone in the body, but also through food supplements that are specially created for this, more specifically hormonal stimulants or testosterone stimulants . Thus, if you want to know how to increase your testosterone and how to have normal values ​​or improved values, you must take into account, first of all, your goals.

The stimulation of testosterone growth and the improvement of the secretion process are phenomena that can be triggered and favored with the help of small interventions (dietary, physical, etc.). The effects of these procedures can be beneficial, especially for those who want to have a better performance in their sports activities.

In conclusion, testosterone is a very important hormone, which is naturally secreted by the body. It can have an optimal level, but also a low or high one, depending on the period that the respective person is going through, but also depending on other factors (diet, medical conditions, stress, hormonal problems, etc.). It is known that testosterone contributes to the maintenance and increase of muscle mass and, therefore, more and more athletes opt for food supplements that contribute to the increase of testosterone. There are various types of supplements on the market - but, if you choose to consume such nutrients, it is essential to focus on quality products, made by renowned brands, which have experience in the market and which value quality and maintaining the highest possible standards within the production processes. Document yourself carefully and see what are the benefits they can bring you - analyze the characteristics of each individual product and find out which one suits you from all points of view. It is important to be well informed about what it does, how it is produced, what are the effects of testosterone in men and women, but also about many other things on this subject, and to make a decision in the knowledge of the cause, discovering as many options and variants as possible . You will definitely find the ideal option for you, if you take into account all these aspects and details. Health is essential, and your body must be taken care of permanently. So, if you want to have a healthy lifestyle, direct your attention only to the best products and, of course, you will only have to gain from them! Sport and movement are elements that should not be missing from your everyday life, and improving your physical performance is a goal that you can set whenever you feel the need to be more ambitious, gain even more willpower and achieve the results you want.

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