Se pot creste natural nivelurile de testosteron?

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Da, nivelurile de testosteron se pot creste nuatural pe primul loc fiind somnul, activitatea fizica si procentele de grasime corporala. Exista si suplimente care pot ajuta.

Testosteronul este un androgen, un hormon sexual masculin, chiar daca si femeile au nevoie de el. La barbati, nivelurile scazute de testosteron sunt aosciate cu libidou scazut si sanatate precara - precum dezvoltarea de sindrom metabolic. Atat la barbati cat si la femei, nivelurile mici de testosteron au fost asociate cu depresia. 

Cei de varsta mijlocie si varstnicii inregistreaza scaderi ale testosteronului de 0,4% - 1,6% pe an, si sunt numerosi cei care au niveluri de testosteron sub medie inca de la 30 de ani. Din fericire exista lucruri si suplimente care restaureaza productia normala de testosteron. 

cantitati testosteron

Stil de viata

Pentru a iti reface nivelurile de testosteron nu ai nevoie doar de cantitatile optime de vitamine si minerale; ai nevoie sa dormi bine, sa faci miscare fizica si sa ai o greutate sanatoasa.

1. Somn

Lipsa somnului provoca multe probleme de sanatate. In special, scade productia de testosteron si favorizeaza ingrasarea (si o sa vedem ca ingrasarea in sine scade nivelurile de testosteron). Sa dormi suficient si suficient de bine este foarte important cand vrei sa ai niveluri cat mai bune ale testosteronului.

2. Activitatea fizica

Antrenamentele cu greutati pot spori productia de testosteron timp de 15-30 de minute dupa incheierea lor. Dar cel mai important, pot imbunatati productia de testosteron pe termen lung prin imbunatatirea compozitiei corpului (raportul dintre masa grasa si cea musculara) si prin reducerea rezistentei la insulina. 

Supraantrenamentul, in schimb, este contraproductiv. In special efortul lung de anduranta poate duce la diminuarea nivelurilor de testosteron. Sa ai grija sa te recuperezi cum trebuie dupa efort iti permite sa te bucuri la maxim de beneficiile activitatii fizice. 

3. Controlul greutatii

Ingrasarea si bolile cronice asociate cu ea, precum bolile cardiovasculare si diabetul de tip 2 sunt puternic legate de scaderi ale testosteronului, in special la barbatii de varsta mijlocie si varstnici. 

Daca iei in greutate (sub forma de grasime), productia de testosteron scade. Din fericire, daca slabesti, productia de testosteron revine. 

ingrasarea si testosteronul

Cum arata graficul de mai sus, studiile observationale arata aceleasi rezultate: la cei supraponderali sau obezi, cu cat slabirea este mai mare cu atat este mai mare cresterea testosteronului

Aceste rezultate s-au vazut si in studii clinice. Si nu trebuie sa fie o reducere drastica a grasimii: o diminuare a greutatii din grasime de 5% poate creste testosteronul total cu 2 nmol/L

Suplimente

Doar cateva suplimente se pare ca pot creste testosteronul. Dintre acestea, cele mai bune sunt vitamina D si zincul, urmate de magneziu. Dar trebuie avut in vedere doua lucruri:

  • Suplimentarea cu o vitamina sau mineral te ajuta doar daca ai deficiente sau niveluri sub-optim ale acelei vitamine sau mineral. 
  • Corectarea unei deficiente sau insuficiente va duce la cresterea testosteronului direct proportional cu severitatea ei. 

Vitamina D

Vitamina D ajuita la reglarea nivelurilor de testosteron. Ideal este sa iti iei doza totala de vitamina D prin expunerea la soare, dar cu cat traiesti mai departe de ecuator cu atat este mai greu. Asa ca suplimentarea este o optiune buna. 

Nivelurile vitaminei D (ng/ml)
Status Endocrine Society Institute of Medicine Vitamin D Council
Deficienta <20 <12 <30
Insuficienta 20 - <30 12 - <20 30 - <40
Suficienta 30 - 100 20 - 50 40 - 100
Efecte secundare >100 - 150 >50 - 60 >100 - 150
Risc >150 >60 >150


In general, este greu sa iei vitamina D din alimente asa ca suplimentarea este deseori necesara. 

Zinc

Deficientele de zinc pot opri productia de testosteron. Ca si magneziul, zincul se pierde prin transpiratie, asa ca sportivii si cei care transpira mult vor beneficia cel mai mult de pe urma suplimentarii cu acest mineral. Zincul se gaseste mai ales in produsele de origine animala. 

hormon de crestere natural

Magneziu

La barbatii cu niveluri mici de magneziu si niveluri mici de testosteron, o crestere a aportului de magneziu se poate corela direct cu o crestere a productiei de testosteron, atat direct (din moment ce unul din rolurile magneziului in corp este de a ajuta la conversia vitaminei D in forma sa activa) cat si indirect 
In special cei care fac sport au niveluri mai mici de magneziu decat ar fi optim.

Suplimente supraevaluate pentru cresterea productiei de testosteron

Se vand multe ingrediente si suplimente care pretind ca cresc testosteronul, dar nu sunt toate prea grozave. De exemplu Maca, poate parea ca functioneaza, pentru ca poate creste libidoul. Dar face asta fara a creste si productia de testosteron. 

Un supliment cunoscut este acidul d-aspartic. Acidul d-aspartic a crescut nivelurile de testosteron in doua studii, unul care a folosit o doza de 2,66 g/zi si altul o doza de 3,12 g/zi, dar alte doua studii nu au gasit nicio crestere de la 3 g.zi si un studiu care a folosit o doza de 6 g/zi a constatat o descrestere.

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