Magnesium and Testosterone: Less SHBG and More Free-Testosterone with Mg Supplements?
By Ali Kuoppala | Last reviewed Fri 7 September 2018
Medical Review by Vlad Belghiru, MD
Magnesium is the 11th most-abundant mineral in the human body, and it controls more than 300 bodily functions, along with hundreds of enzyme functions. Most people associate the mineral only with bone and heart health, but it’s so much more than just for the heart and bones…
…You see magnesium is also the primary electrolyte used by virtually all of the bodily enzymes. It maintains fluid balance, gives energy to the cells (ATP), activates creatine, improves sleep quality, and increases the amount of bio-active (free) testosterone.
All that’s great, but the thing that I’m most interested is the last one. Magnesium increasing free testosterone levels:
Magnesium and Testosterone Levels
Magnesium is very similar to zinc when it comes to increasing testosterone levels…
…Defiency in both will seriously lower testosterone levels, but if you’re already having adequate amounts of the minerals in your system, then megadosing with them will not do much for your hormones.
And this is where it all boils down. Do you actually need more magnesium?
research suggests that you probably do, as this study shows that nearly 70% of the adults in the United States eat below the recommended RDA of magnesium, 19% eating less than half of the recommended daily value.
On top of that, magnesium evaporates from the body through sweat, so if you’re hitting the gym, or living in a hot place, then it’s very likely that you’re not consuming enough of this essentially important mineral (especially if your eating habits are based around the Western diet)…
…But back to the actual subject, here’s some studies:
So all-in-all, it seems that there’s a point in supplementing with magnesium, especially if you’re exercising…
…However, if you sit at the couch all day, and already consume plenty of magnesium, then it’s likely that extra supplementation isn’t going to do much.
Frequently Asked Questions
Does magnesium boost testosterone?
Answer: Since magnesium lowers SHBG, it is likely to boost free testosterone levels naturally by leaving more of the bio-active portion of the hormone into the bloodstream, making it available to attach into the androgen receptors (AR).
What is the best form of magnesium to supplement with?
Answer: Magnesium glycinate (affiliate link) is the best form of oral magnesium in terms of absorption, whereas oxide is the worst (and most used).
How much magnesium should a man take daily?
Answer: The RDA (required daily amount) of magnesium for grown man is 400-420mg per day, which is the bare minimum you should be getting. Individuals who are active and sweat much (which removes magnesium through the sweat glands) may need 1000-2000mg per day. This higher dosage is also optimal for hormone production according to the clinical evidence presented in the study from Selcuk University.
What are the best dietary sources for magnesium?
Answer: Contrary to popular belief, grains are not a reliable source of magnesium due to the high amount of pythic acid. You’re far better of by consuming the following foods: Raw cacao products, unprocessed salts, meat, leafy greens, and some nuts.
I’ve heard that calcium blocks the absorption of magnesium?
Answer: Calcium, zinc, magnesium, and iron all bind to the same receptors inside the body, however the receptors can uptake around 800 mg’s of minerals, so unless you’re mega-dosing on all of them simultaneously, you should be fine in terms of absorption
Magnesium is very much like zinc in terms of increasing testosterone. If you’re deficient in it, your testosterone levels will decrease quite significantly, but if you have plenty of it in your system already, then consuming even more isn’t going to do much…
…But as explained above, majority of us in this planet can’t get enough of magnesium to begin with, so supplementation in most cases is going to increase baseline testosterone. If you’re looking for high quality magnesium supplement, take a look at this article.
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