Magnesium and Testosterone: More Free-T with Mg Supplementation?

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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 glycerinate testosteroneMagnesium 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:

Magnesium Testosterone Research
a) This in-vitro study found out that magnesium free’s bound testosterone and makes it more bio-active. This happens because the mineral inhibits SHBG (sex hormone binding globulin), which is a molecule that binds to free testosterone, making it unavailable for the receptors.

b) In this human study, roughly one gram of magnesium was enough to increase free testosterone levels by 24% in combination with intense exercise.

c) In this study which had 400 participants, the researchers found out that in older men, higher serum magnesium levels correlate with higher testosterone levels.

d) The researchers in this review study found out something very similar about magnesium as the studies cited above. This is what they write: “there is evidence that magnesium exerts a positive influence on anabolic hormonal status, including testosterone, in men.”

e) In this study, the researchers found out that Gitelman’s syndrome (which causes imbalances in magnesium and calcium levels) often leads to delayed puberty in young boys, most likely this delay in puberty is caused by low testosterone levels, and the low T is caused by low magnesium and calcium levels.

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.

What is the best form of magnesium to supplement with?

Answer: Magnesium glycinate is the best form of oral magnesium in terms of absorption, whereas oxide is the worst (and most used).

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 megadosing on all of them simultaneously, you should be fine in terms of absorption

Conclusion

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 brand.

Thanks for reading!

Ali Kuoppala

Ali Kuoppala is the founder of Anabolic Men, and an Independent Researcher that has been credited with organizing the findings that have helped thousands of men reach hormonal balance. alikuoppala @anabolicmen
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18 Comments

  1. The real lebanese on 03/11/2014 at 07:46

    Love the articles. Keep it up!

  2. Matty Boom! on 05/11/2014 at 03:57

    You gotta’ be careful with magesium though, it’s a POWERFUL sleep aid. I took 3 zma pills on a Friday and slept for 11 hours. I took 2 on a weekday and could barely function at work the next day. I don’t take it anymore because of that. I got sh*t to do mang! Can’t be sleeping all day, lol!

    • Ali Kuoppala on 31/12/2014 at 15:49

      True, magnesium – especially the well absorbing kinds – are very powerful sleep aids. I don’t know why but I always sleep like a baby when I take a big dose of magnesium glycinate before bed.

  3. Ali Kuoppala on 31/12/2014 at 15:48

    If I’d have to choose one supplement. I’d say Mucuna Pruriens along with some kind of mineral supplement containing bio-available zinc, magnesium, selenium, B-complex, calcium, boron, and iodine.

    • Flexforall on 16/02/2015 at 06:30

      Is it better just to take daily multivitamins which already have Magnesium , Vitamin B , zinc combined together ? or taking them separately is better due to their purity ?
      Thanks

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