Dr. Gymbro
Fitness General Nutrition Recovery Science & Research Trending: supplements sports nutrition creatine pre workout recovery
A wide, editorial-style photograph of a rugged Himalayan cliff face at golden hour, with dark, glossy resin seeping from the cracks in the layered stone. Thick, tar-like droplets catch the warm light and shine like polished obsidian. In the foreground, a weathered hand holds a small, rustic ceramic dish with a spoonful of purified Shilajit. The resin is deep brown-black, glossy, and stretches in a slow, viscous ribbon from the spoon. Beside the dish sits a simple, minimalist amber glass dropper bottle with a plain cream label, a folded linen cloth, and a few scattered dried herbs, suggesting a modern wellness ritual. The mid-ground shows soft layers of misty mountain ridges fading into a pale peach and dusty blue sky. The background is gently blurred, with shallow depth of field and creamy bokeh. The color palette is earthy and muted: warm ochre, charcoal, sage green, and soft cream, with a subtle film-grain texture. Natural side lighting creates long, gentle shadows and highlights the textures of the stone, resin, and ceramic. The composition follows the rule of thirds, with the dish and bottle in the lower left and open negative space on the right for headline overlay. The mood is calm, grounded, and credible, like a high-end health and science magazine feature, with a refined, contemporary, slightly documentary look. There is no text, no people's faces, and no futuristic elements.
Science & Research

Shilajit An Gwada: Shin ‘Tarin Dutsen’ na Himalaya Zai Ɗaga Testosterone?

Dr. Gymbro · · 4 min read
#testosterone #supplements #shilajit #dhea #mens health #randomized controlled trial #ayurveda

Shilajit An Gwada: Shin ‘Tarin Dutsen’ na Himalaya Zai Ɗaga Testosterone?

Shilajit, wani yanki mai laushi‑laushi da ke fita daga dutsen Himalaya da wasu manyan tsaunuka, an yi amfani da shi a maganin Ayurvedic tun zamanin da. A zamanin yau, ana sayar da shi a matsayin ƙara testosterone na halitta, amma ƙwararrun masana sun yi taƙaitaccen bincike don tantance ko da gaske hakan na da tushe.

Menene Binciken Ya Kunshi?

Wannan bincike, da Pandit da ƙungiyarsa suka wallafa a mujallar Andrologia a shekarar 2016, ya yi amfani da Shilajit da aka tsarkaka – wanda aka ɗauka a matsayin rasāyana Ayurvedic (maganin farfadowa). An zaɓi maza masu shekaru 45‑55, masu lafiya, kuma suka shan 250 mg na Shilajit sau biyu a rana tsawon kwana 90. Tsarin gwajin ya bi ka’idojin bazuwar, ɓoye‑ɓoye, da maganin ƙarya (placebo‑controlled) don ware tasirin da ake magana a kai daga tasirin bazuwar ko na tunanin mai gwaji.

Masana sun maida hankali kan sinadaran hormone da ke da alaka da androgen, wato:

  • Testosterone na gaba ɗaya
  • Testosterone mai ’yanci (free testosterone)
  • Dehydroepiandrosterone sulfate (DHEAS)
  • Luteinizing hormone (LH)
  • Follicle‑stimulating hormone (FSH)

Abin da Suka Gano

A takaitaccen bayani (abstract) an nuna cewa, bayan kwanaki 90 na shan Shilajit, matakan testosterone na gaba ɗaya, testosterone mai ’yanci, da DHEAS sun ƙaru sosai (P < 0.05) idan aka kwatanta da placebo. LH da FSH kuwa sun “kafaffen” – wato ba su nuna wani tashi ko sauka ba.

Muhimmancin Wannan Sakamako

  • Karatun ƙididdiga na tabbatar da cewa bambancin da aka gani ba na bazuwar ba ne, amma takardun ba su bayar da girma (effect size) ba, don haka a karanta cikakken takarda domin fahimtar ainihin tasirin.
  • Kiyasin dangantaka: DHEAS na da alaka da adadin androgen da ke fitowa daga adrenal; karuwar DHEAS a maza masu shekaru 40‑50 na iya nuni da tasirin Shilajit kan gaba ɗayan androgen, ba kawai testosterone ba.

Me Ya Sa Sakamakon LH da FSH ke Da Mahimmanci?

LH shi ne sakon da gangar pituitary ke aika wa kodan don ƙara samar da testosterone. Idan testosterone ya ƙaru yayin da LH ke tashi, hakan na iya nuni da cewa jiki na kara aiki domin ya daidaita hormone. A wannan binciken, LH da FSH ba su tashi ba, don haka zai iya nuna cewa Shilajit yana ƙara testosterone ba tare da buƙatar ƙara siginar pituitary ba – wani al’amari da ke buƙatar ƙarin bincike.

Ƙuntatawa da Ƙalubale

  • Ƙananan yawan mahalarta: Gwajin ya ƙunshi masu halarta kaɗan, don haka sakamakon na iya zama na bazuwar kuma ba a iya faɗaɗa shi ga jama’a gaba ɗaya ba.
  • Rukunin shekaru: An yi gwajin ne a maza 45‑55. Testosterone na raguwa da shekaru, don haka ƙaruwa a wannan rukuni ba lallai ta nufin za ta faru a matasa masu ƙarfi ba.
  • Matsayin hormone kawai: Binciken ya duba hormone ne kawai, ba ƙarfafa ƙashi, ƙarfi, sha’awa ko yanayin jiki ba. Don a tantance tasiri a zahiri, dole ne a ƙara gwaje‑gwaje na jiki da na motsa jiki.
  • Maza masu lafiya: Ba a samu mahalarta da ke da hypogonadism ko wata cuta da ke shafar hormone ba, don haka sakamakon ba ya magana kan waɗanda ke da irin waɗannan matsaloli.
  • Tsarkin fitarwa: An yi amfani da Shilajit da aka tsarkaka kwarai; fitarwa maras tsabta na iya ƙunsar ƙarfe masu guba ko sinadarai marasa so, wanda zai iya shafar sakamakon gwajin.

Abubuwan Da Za a Iya Aiwatar Da Su

Kima da Tsawon Lokaci

  • Matsakaicin kima: 250 mg sau biyu a rana (jimillar 500 mg a rana) tsawon kwanaki 90 ne kawai an gwada. Ba a ba da shawara a ƙara kima ko tsawaita lokaci ba sai an samu ƙarin hujjoji.

Muhimmancin Tsabta

  • Shilajit na halitta ne da ake tara daga dutsen, kuma yana iya ɗauke da ƙarfe masu guba, bambance‑bambancen fulvic acid, da sauran gurɓata. Don haka, dole ne a sayi samfurin da ke bayyana a fili cewa an tsarkaka kuma an gwada ta ta ƙwararrun cibiyar gwajin ɓangare na uku – musamman a kan ƙarfe masu guba kamar lead, arsenic, cadmium, da mercury. Idan ba a samu takardar shaidar gwaji ba, a yi hattara.

Waɗanda Za Su Amfana

  • Gwajin ya nuna cewa, idan an yi amfani da tsarkakakken Shilajit a tsarin da aka ambata, zai iya amfanar da maza masu lafiya a shekarun 40‑55 da ke son ƙara matakan androgen. Amma maza matasa, waɗanda ke riga suna kan maganin testosterone, ko waɗanda ke da cututtukan da ke tasiri ga hormone (thyroid, prostate, cutar ƙanƙara, da sauransu) ya kamata su tuntuɓi likita kafin su fara amfani. Idan ka zarge kanka da ƙarancin testosterone, mafi alheri ka auna a asibiti maimakon danganta ga karin abinci ko kari.

Kammalawa

Binciken bazuwar, ɓoye‑ɓoye, da placebo‑controlled da Pandit da ƙungiyarsa suka gudanar ya ba da hujja mai ƙarfi (kodayake a matakin farko) cewa tsarkakakken Shilajit 250 mg sau biyu a rana na tsawon kwanaki 90 na iya ƙara testosterone na gaba ɗaya, testosterone mai ’yanci, da DHEAS a maza masu lafiya da ke tsakiyar shekaru, ba tare da tasiri a LH da FSH ba. Wannan ya bambanta da yawancin ikirarin “natural T‑booster” da ake samu a kasuwa, waɗanda galibi ba su da hujjojin da suka shafi mutane.

Sai dai, gwajin ya ƙunshi ƙananan ƙungiya guda ɗaya, ba tare da auna tasirin da ya shafi ƙarfi, ƙoshin lafiya, da dogon lokaci ba. Don a tabbatar da Shilajit a matsayin maganin testosterone da aka amince da shi, dole ne a gudanar da ƙarin gwaje‑gwaje masu yawa, a ƙara auna ƙarfi, yanayin jiki, da kuma tsaro na dogon lokaci.

Original study

Read the original research on pubmed.ncbi.nlm.nih.gov →

This article summarizes published research for general information. It is not medical advice.

Share XFacebookLinkedInRedditWhatsApp
DG

Written by

Dr. Gymbro

Dr. Gymbro writes for Dr. Gymbro: science-backed fitness, nutrition & performance.

Related Articles

A bright, modern editorial flat-lay photographed from above on a soft off-white stone surface. At the center sits a matte ceramic scoop heaped with fine white creatine powder, with a loose dusting of powder fanning out across the surface. Beside it is a minimalist frosted-glass jar with a plain label and a brushed-steel shaker bottle lying on its side. To the left, a wooden comb and a small folded strip of graph paper with a single hand-drawn upward curve in muted terracotta ink, suggesting a data spike without any text. A few loose strands of dark brown hair curve elegantly across the stone near the comb. To the right, a clean glass beaker filled with water and a sprig of green rosemary, and an open notebook with blank pages and a sleek pen. The palette is warm neutrals: cream, sand, soft sage green, and a single accent of terracotta orange. Natural window light falls from the upper left, casting long, gentle shadows and a subtle diffused glow. The composition leaves generous negative space on the right third for title overlay. Shallow depth of field with crisp focus on the powder scoop, a premium health-and-science magazine look, minimalist, calm, and trendy, with fine grain and soft contrast. Landscape 16:9 framing.
science research

Creatine da Asarar Gashi: Bayani Kan Ƙaruwa na 56 % a DHT a Binciken 2009

BY DR. GYMBRO ·

Binciken shekarar 2009 ya nuna cewa shan gram 25 na creatine a kowace rana na mako guda yana haifar da ƙaruwa na 56 % a matakin DHT, yayin da testosterone ya zauna iri ɗaya. Wannan ya sa aka fara tattaunawa game da alakar creatine da asarar gashi, amma binciken ya ƙunshi ‘yan wasa rugby ashirin kawai, na tsawon makonni uku, kuma ba a auna gashi ba. Sabbin gwaje‑gwaje ba su tabbatar da irin wannan hauhawar DHT ba. Anan zan fayyace wa wanene ya kamata ya damu, da kuma yadda za a tsara shan creatine idan kana damuwa da asarar gashi.
A clean, editorial still life shot from a slightly elevated angle on a pale oatmeal-colored stone countertop, lit by soft natural window light from the left that casts long, gentle shadows. In the center sits an open, unlabeled amber glass supplement bottle on its side, with a small scatter of cream and white capsules spilling toward the viewer. Beside it, a matte ceramic dish holds a few capsules and a pinch of coarse sea salt. To the right, a neatly arranged group of whole foods that are natural zinc and magnesium sources: halved oysters on a small slate board, a small bowl of pumpkin seeds, a handful of raw cashews, and a few dark green spinach leaves. In the left foreground, a worn leather gym notebook lies open with minimal handwritten tally marks and a simple hand-drawn flat line graph in dark ink, with a brass pen resting across it. A single chrome dumbbell handle edges into the frame at the far left, softly out of focus, and a folded charcoal gym towel sits at the top right corner. The palette is warm and muted: sand, cream, sage green, amber, and charcoal, with a subtle terracotta accent in the ceramic dish. The depth of field is shallow, with the capsules and bottle in crisp focus and the background gently blurred into a soft beige haze. The mood is calm, thoughtful, and skeptical, like a modern health and science magazine feature. The composition leaves generous negative space on the upper right for headline text. The texture is tactile and fine-grained, with a subtle film-like softness and natural contrast. Wide landscape 16:9 framing.
science research

ZMA da Testosterone? Binciken Motsi 8 Ba Ya Samu Kowane Fa'ida

BY DR. GYMBRO ·

ZMA ta watsu ne saboda ikirarin ƙara testosterone, alaƙarta da husumin BALCO, da wani binciken ‘yan wasa na jami’a da ya nuna gagarumin ci gaba. Masana suka gudanar da gwaji mai ƙarfi: maza 42 masu horon juriya, gwaji ɓoyayye‑biyu, makonni takwas na horo. Serum zinc ya ƙaru da kashi 11‑17 %, amma ba a ga wani bambanci a hormone, ƙarfi, ƙwayar jiki, juriya ko ƙarfin anaerobic idan aka kwatanta da placebo. Wannan shi ne abin da binciken ya gano, dalilin da ya sa ƙarancin sinadarai ya zama batu daban, da abin da masu ɗagawa ya kamata su yi maimakon haka.
A wide, editorial-style flat lay photographed from above on a pale warm-gray stone countertop in soft morning window light. On the left, a small matte white ceramic bowl holds fine white arginine powder, with a wooden scoop resting beside it. At the center, two halved oranges and one whole lemon in saturated citrus tones, with a few glossy droplets of water on the cut surfaces, to suggest vitamin C. On the right, three slim amber glass capsule bottles with minimal cream labels and no legible text stand in a loose row, with a few white capsules spilling out. A single chrome dumbbell handle enters the frame from the upper right corner, partly cropped, its cool metallic sheen contrasting with the warm fruit. A sprig of green rosemary and a folded linen napkin in oatmeal beige add texture. Long soft shadows fall to the left. The palette is warm cream, sunny orange, soft yellow, and muted sage, with a few crisp accents of steel gray. The composition is airy and uncluttered, with generous negative space in the upper left for a title overlay. It has a shallow depth of field, a crisp foreground, and a faintly blurred background. The look is clean, contemporary, and wellness-magazine, like a premium health and fitness journal cover, with natural grain, high-end product photography quality, and a calm, fresh, trustworthy mood.
science research

3 g Arginine + 500 mg Vitamin C: Testosterone Ya Ƙaru da Kashi 26 % a Maza Masu Juyi

BY DR. GYMBRO ·

Arginine an dade ana ɗauka a matsayin mai ƙara nitric oxide, amma bincike na ƙarshe ya nuna cewa haɗin sa da Vitamin C ke haifar da ƙaruwar testosterone da VO2max da kuma rage kitse a jiki. Wannan sakamakon ya fito ne daga gwaji guda ɗaya kan maza masu gina jiki 50, kuma ba ya nufin cewa za a samu ƙaruwa a tsoka da kansa.
A landscape editorial still life on a warm, softly textured oatmeal-colored linen surface, photographed from a slightly elevated three-quarter angle in gentle morning window light. At the center sits a small matte ceramic dish in muted terracotta holding a handful of pale amber capsules, with a few spilled casually onto the linen. Beside it is a rustic wooden scoop holding a pile of fine, golden-tan powdered root extract. Behind these, a loose arrangement of raw Tongkat Ali root pieces, gnarled and fibrous with pale cream interiors and rough brown bark, rests on a slab of pale travertine stone. On the left, a pair of older adult hands, seen only from the wrists down, with natural skin texture, hold a simple matte-black hand dynamometer in a relaxed grip. The tone is dignified and healthy, not athletic or posed. A sage-green ceramic mug of tea sits slightly out of focus nearby, with a thin curl of steam. On the right, a minimalist open notebook with blank cream pages and a slim brass pen lies beside a sprig of dried eucalyptus. A small frosted glass jar adds a quiet pharmacy-apothecary note. The palette is earthy and calm: warm beige, terracotta, sage, soft brown, and cream, with subtle brass accents. The shadows are long and soft, the depth of field shallow with a creamy blurred background of a sunlit neutral wall and a hint of a leafy plant. Negative space on the upper right suits headline overlay. The style is modern wellness-journal photography, like a high-end health magazine or a Kinfolk-inspired lifestyle site: tactile, calm, and refined, with subtle film grain and natural color grading. There is no text, no logos, no futuristic elements, and no clinical lab equipment.
nutrition

Tongkat Ali: 400 mg na Tsawon Makonni 5 Sun Ɗaga Testosterone da Ƙarfin Jiki

BY DR. GYMBRO ·

Tongkat Ali na ɗaya daga cikin ganyen da ake yawan ambata a intanet wajen ƙara testosterone. Wani ƙaramar gwaji ya ba da sakamako mai jan hankali daga mutane 25 masu motsa jiki, shekaru 57‑72, waɗanda suka sha 400 mg na ƙwayar a kullum tsawon makonni 5. Duka matakin testosterone gaba ɗaya da na ‘yanci sun ƙaru, haka kuma ƙarfi a hannun su ya ƙaru. Mata ma sun ga ƙaruwar testosterone na ‘yanci, alama ga raguwar SHBG. Sai dai ba a sami ƙungiyar placebo ba, don haka sakamakon na iya ƙarfafa tunani amma ba hujja ta ƙarshe ba. Ga abin da binciken ya nuna, abin da ba zai iya faɗi ba, da yadda ake tafiyar da shi da hankali.

This page is available in

English العربيةবাংলাČeštinaDeutschEspañolفارسیFrançaisHausaहिन्दीHrvatskiBahasa IndonesiaItaliano日本語Basa Jawa한국어NederlandsਪੰਜਾਬੀPolskiPortuguêsRomânăРусскийSrpskiTürkçeУкраїнськаTiếng Việt中文