Crucial to over 300 different processes in your body, including helping it to use other vitamins and minerals, magnesium is often overlooked with regards to testosterone.
A deficiency in it, can not only send your T levels on a downward spiral but it could crash your entire life.
The list of serious side effects of deficiency is too long to list in this post but here are a few to give you an idea how devastating it can me.
- Hormone Imbalance
- Cardiovascular Maladies
- Anxiety Issues
- Sleep Problems
And of course all of those just mentioned can directly affect your testosterone!
Magnesium Deficiency is Common
Since it’s not often talked about in health communities most people do not realize it’s a serious and quickly escalating problem. (1)
It’s actually been estimated that upwards of 68% of Americans are at least mildly deficient. (2)
Soil degradation and incomplete modern diets are partly to blame but our bodies need for the mineral actually increase as we age.
Exercise also increases your body’s need for it since it plays a vital part in inflammation control, stress management and clearing out cortisol.
How Much Magnesium Do I Need?
According to the Linus Pauling Institute, males need the most and the recommended allowance continues to climb until 31 years of age when it reaches 420mg each day. (3)
Thankfully magnesium is fairly common in foods and we do not need to supplement with that much to get our levels back into the green.
By supplementing with at least 100mg per day as recommended by the Linus Pauling Institute, you should be able to get the rest of your daily needs from your diet. (3)
Will Magnesium Increase My Testosterone?
Having more magnesium in your body then it needs will not increase your testosterone. But if you are one of the 68% who is mildly deficient… even if you are only occasionally deficient, it could have a huge impact.
How big? Upwards of a 24% increase to be a little more exact.
There was a month long study done on both athletes and sedentary men and that’s exactly what happened on average. This increase was both in free and total T levels.
Athletes actually saw the largest average increase which is likely due to magnesium’s role in inflammation and stress reduction. It also suggests that exercise in addition to supplementation will give the best increase in T levels. (4)
It’s important to note why the free testosterone levels increased since we all want more free T in our body’s to give us the biggest edge.
Magnesium, much like boron, binds to Sex Hormone Binding Gobulin or SHBG and it’s this action which likely gives the big increase in free T. (5)
Extreme deficiency is rare but it’s almost a certainty you will experience mild deficiency at some point as nobody in today’s world has the ability to eat a perfect diet every single day.
Supplementing with magnesium is an absolute must to keep your testosterone elevated. I would recommend taking Zinc along with it.
- Dietary magnesium intake in a national sample of US adults. Ford ES, Mokdad AH. – Link
- Dietary magnesium and C-reactive protein levels. King DE, Mainous AG 3rd, Geesey ME, Woolson RF. – Link
- Linus Pauling Institute » Micronutrient Information Center – Link
- Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. Cinar V, Polat Y, Baltaci AK, Mogulkoc R. – Link
- Magnesium effect on testosterone-SHBG association studied by a novel molecular chromatography approach. Excoffon L, Guillaume YC, Woronoff-Lemsi MC, André C. – Link