Testosterone is the primary male sex hormone and is important for muscle growth, fat loss, optimal sexual function, mood, and overall health. Many men strive to increase their testosterone levels through diet, exercise, and lifestyle changes. Increasing your magnesium intake is one potential way to give your testosterone levels a boost.
What is magnesium?
Magnesium is an essential mineral that plays a role in over 300 enzymatic reactions in the body. It is necessary for muscle and nerve function, blood glucose control, protein synthesis, blood pressure regulation, and DNA synthesis. Magnesium is also critical for testosterone production.
Good food sources of magnesium include:
- Dark leafy greens like spinach and swiss chard
- Avocados
- Bananas
- Legumes
- Nuts like almonds and cashews
- Seeds like pumpkin and flax
- Fatty fish like mackerel and salmon
- Whole grains
How does magnesium affect testosterone?
Research has shown that magnesium plays a role in regulating testosterone levels in men. Here’s how it works:
- Magnesium helps the body produce and bind testosterone and other hormones to receptor sites.
- It acts as a precursor for sex hormone production.
- Magnesium may stimulate luteinizing hormone production which signals the testes to produce more testosterone.
- It suppresses an enzyme called sex hormone binding globulin (SHBG) which binds up testosterone, making it unavailable for use in the body.
Men who are deficient in magnesium tend to have lower free and total testosterone levels compared to men who get adequate magnesium.
How much magnesium should I take?
The recommended dietary allowance (RDA) for magnesium is 400-420 mg per day for adult men. However, research indicates that a higher magnesium intake may offer benefits for testosterone production.
In one study, men taking 800 mg of magnesium per day for 4 weeks showed an increase in free and total testosterone compared to a control group.
Another study found that male athletes taking 10 mg/kg of magnesium (about 810 mg for a 180 lb man) per day for 4 weeks had higher testosterone levels compared to athletes on lower doses of magnesium.
Based on the current research, a daily supplemental dose of 800-1000 mg per day is appropriate for potentially boosting testosterone in men.
Magnesium dosage recommendations:
| Age Group | Magnesium Dosage |
|---|---|
| 19-30 years old | 400-420 mg (RDA) |
| 30+ years old | 800-1000 mg |
Magnesium supplementation and testosterone
The best form of magnesium to take as a supplement for testosterone is magnesium aspartate, chloride, citrate, glycinate, or orotate. These forms have high bioavailability which means the magnesium is readily absorbed and utilized by the body.
Avoid magnesium oxide and magnesium sulfate (Epsom salt) as they have poor absorption compared to other forms.
Timed-release magnesium is ideal as it provides a steady supply of magnesium to the bloodstream over the course of the day.
Take magnesium supplements with food to reduce any potential side effects like digestive upset.
Top magnesium supplements for testosterone:
- Magnesium Aspartate: Magnesium chelated with amino acid aspartate. Enhances magnesium absorption.
- Magnesium Citrate: Bound to citric acid, highly bioavailable and easily absorbed.
- Magnesium Glycinate: Magnesium bound with glycine amino acid for better absorption and less GI side effects.
- Magnesium Orotate: Well-absorbed magnesium salt, may enhance testosterone availability at cellular level.
Other benefits of magnesium
In addition to potential testosterone benefits, getting adequate magnesium intake can:
- Improve sleep quality
- Reduce muscle cramps and soreness
- Support cardiovascular health
- Strengthen bones
- Regulate blood pressure
- Improve insulin sensitivity
Magnesium has also been shown to reduce symptoms of depression, anxiety, chronic stress, and migraines in some people.
Safety and side effects
Magnesium is very safe for most people at the recommended dosages. However, too much can lead to diarrhea, nausea, or cramping.
To avoid loose stools, slowly ramp up your magnesium intake to assess your tolerance. Spread your dosage throughout the day and take magnesium supplements with meals.
Magnesium may interact with certain medications including antibiotics and diabetes drugs. Speak with your doctor before supplementing if you take any prescription medications.
The bottom line
Magnesium is an essential mineral that plays a critical role in testosterone production and release. Research indicates that supplementing with around 800-1000 mg of highly bioavailable magnesium per day may help increase testosterone levels in men.
Timed-release magnesium supplements like magnesium aspartate, citrate, glycinate or orotate are ideal for supporting healthy testosterone levels.
Make sure to get your magnesium levels tested regularly and speak with your doctor before taking high dose magnesium supplements.