Magnesium Foods: 5 Good Sources for that SHBG Reduction

By Ali Kuoppala | Last reviewed Tue 25 September 2018

Medical Review by Dr. Vlad Belghiru, MD

Magnesium is one of the essential micronutrients for human survival.

It regulates more than 300 bodily enzymes and can increase free-testosterone levels by lowering the amount of sex hormone binding globulin (SHBG) in blood.

However, many magnesium rich foods are actually not that great for testosterone levels. Things like soybeans, flaxseeds, sunflower seeds, peppermint, and many other dense magnesium sources, can actually end up reducing your T-levels due to other – not so testosterone friendly – compounds found in them.

These five foods, however, are high in magnesium, and awesome for testosterone production as well:

1. Dark Chocolate and Cacao Products

dark chocolate is food high in magnesium mineralThe cacao bean in its unprocessed state is one of the richest known dietary sources of magnesium.

This makes raw cacao powder (and many other products made using cacao bean) great foods to replenish bodily magnesium levels.

100 grams of cacao powder, for example, contains 520mg’s of magnesium which is 130% of the RDA.

If you opt for dark chocolate or raw cacao nibs which also have the cacao fat intact, you’ll deliver your body with an awesome testosterone boosting saturated fat rich in stearic acid (one of the best possible fatty-acids in terms of T-production).

2. Beef

beef is rich in magnesiumAnimal meat, especially beef, is a great source of magnesium.

It’s not as dense in the mineral as cacao beans are, as 100 grams of beef patties will give you a decent 50mg’s (12% RDA) of magnesium.

However, since beef is one of the best foods to increase natural testosterone levels and should be your main protein source anyway, having it as one of your magnesium sources is a great idea.

Just remember that beef shouldn’t be your ONLY magnesium source, as it would take almost a kilo (2.2lb) of beef patties to actually meet the daily magnesium needs.

3. Spinach

spinach is very high in natural magnesiumNot only is spinach loaded with testosterone boosting apigenin and erection quality enhancing natural nitrates

…It’s also a very good natural source of magnesium.

100 grams of cooked spinach will give you 87mg’s of magnesium which is 22% of the RDA.

Aside from eating some dark chocolate and beef, consider adding a cup of cooked spinach to your diet. Not only to supply magnesium, but also because it’s an incredibly healthy leafy green that works wonders for your hormones and circulation.

4. Brazil Nuts

brazil nuts magnesium contentI believe that every man should be consuming a handful of Brazil nuts daily to promote healthy testosterone levels.

This is because they’re ridiculously high in the minerals boron and selenium (both of which are crucial for T-production)…

…And also loaded with magnesium, as 100 grams will give you 376mg’s of magnesium, which is 94% of the RDA, aka. almost solely enough to meet the daily needs.

Note that you should be getting your Brazil nuts with as much skin as possible, since that’s where the majority of the minerals are in.

5. Swiss Chard

Fresh Organic Green Chard Ready to EatSimilarly to spinach, Swiss chard is a naturally dense source of nitrates (compounds that have been scientifically proven to increase nitric oxide and erection quality).

On top of that, there’s plenty of magnesium in this leafy green.

To be specific, 100 grams of cooked swiss chard gives you 86mg’s of magnesium, covering 21% of the RDA.

So obviously, the testosterone boosting greens of choice for replenishing magnesium levels are spinach and Swiss chard.


Magnesium is essential for humans, and when it comes to testosterone production, doses close to 1 gram (1000mg) have been found to significantly increase free testosterone levels by reducing SHBG.

This amount is relatively easy to get from daily foods, as long as you eat plenty of dark chocolate, spinach and Swiss chard, along with some beef and few handfuls of Brazil nuts.

If however you can’t meet your daily magnesium needs, consider using a high-quality magnesium supplement to replenish the serum levels (note that magnesium evaporates through sweat, so athletes require bit more than sedentary guys).

Ali Kuoppala

Ali Kuoppala is the founder of Anabolic Men. He has authored and co-authored multiple men's health books and focuses on uncovering the methods of optimizing hormonal health. To date, his articles on various websites have been read more than 15-million times. To read more about Ali, visit his Medium article.