Studies suggest that magnesium increases testosterone through supplementation in both sedentary men and those who exercise regularly, contributing to hormonal balance. Discover the role of magnesium in men’s health.
Science has been delving into research to understand whether magnesium increases testosterone, because this hormone regulates key functions in male health.
Is it true? Let’s discuss the benefits of magnesium, whether it really boosts testosterone levels, and the possible side effects of supplementation.
What is magnesium and why is it important for the body?
Magnesium is an essential mineral that must be obtained through diet or supplementation.
It is called essential because it takes part in several vital functions such as energy production, proper muscle and nerve function, diabetes and blood-pressure control, sleep quality, and fatigue reduction.
Magnesium is also linked to hormonal health because it helps produce testosterone—the hormone responsible for sexual function, metabolism, development of male characteristics, and maintenance of muscle mass.
Is it true that magnesium increases testosterone?
Magnesium may help increase testosterone naturally, and several studies support this.
This study from Selcuk University, Turkey, found that combining 1 g of magnesium per day with intense physical exercise can raise testosterone levels by 25 %.
Researchers divided 30 men aged 18-22 into three groups:
- Group 1: sedentary, given 10 mg of magnesium per kg of body weight;
- Group 2: taekwondo athletes training 90-120 min/day, given the same magnesium dose;
- Group 3: taekwondo athletes with no supplementation.
After four weeks, magnesium supplementation had raised free and total testosterone levels in both sedentary men and athletes, with a stronger effect in the physically active group.
Benefits of magnesium for men’s health
Some studies suggest that magnesium can contribute to balanced hormone levels, including testosterone, especially when paired with healthy habits.
This study in the International Journal of Andrology followed 399 men over 65 and concluded that good magnesium status lowers oxidative stress, which damages cells.
With less oxidative stress, the cells that make testosterone are preserved, helping maintain hormonal health in later life.
Research also points to a possible link between adequate magnesium and reduced erectile-dysfunction risk, although more studies are needed. In this study of 3 745 men, the 2 649 without erection problems ate diets rich in magnesium plus other key minerals such as zinc and selenium.
Magnesium is heart-friendly, too. This BMC Medicine article shows that consuming 100 mg/day cuts stroke risk by 7 %, heart-failure risk by 22 %, and type 2 diabetes risk by 19 %.
How to use magnesium safely and effectively
The recommended daily dose of magnesium for adults ranges from 300 to 400 mg.
Dark-green vegetables, pumpkin and chia seeds, nuts, almonds, whole grains, beans, and dark chocolate are all magnesium-rich foods.
A balanced diet is the best way to obtain the mineral. Supplementation is safe when prescribed by a physician or nutritionist.
When is supplementation needed?
Supplements are prescribed after a confirmed magnesium deficiency, which can manifest as weakness, fatigue, cramps, anxiety, irritability, poor sleep, tremors, muscle spasms, or arrhythmia.
Low levels also appear with poor diets or after diuretics and antibiotics—situations that may warrant supplementation.
How to choose the right supplement
There are several forms of magnesium.
Magnesium chloride has been studied for its potential immune and cardiovascular benefits, but its use should be assessed individually by a health professional.
That’s why supplementation should only be done under medical guidance, to determine the most suitable type for your case.
Follow the prescribed dose, as side effects can include nausea, diarrhea, stomach pain, and loose stools.
When to see a health professional?
Men should consult a healthcare provider about possible magnesium deficiency if they experience frequent cramps, muscle spasms, persistent fatigue, mood or sleep changes, or arrhythmia.
To confirm low testosterone, see a urologist if you notice fatigue, mood swings, concentration problems, increased body fat, muscle loss, low libido, or erection issues.
Is magnesium the best way to increase testosterone?
Although helpful, magnesium should not be seen as the only way to increase testosterone.
The best strategy for healthy hormone levels is to adopt habits such as a balanced diet, regular exercise, good sleep, and stress reduction.
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