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Zaheera Swing
Nutritional Therapist & Herbalist BSc Hons Nutritional Science + NTPD

The Interplay Between Magnesium and Testosterone - Does Magnesium Increase Testosterone Levels in Men?

Magnesium, an essential mineral found in foods like leafy greens and nuts, plays a pivotal role in many of our body's functions. Recent research suggests it might also influence testosterone levels, especially in men. Higher magnesium levels have been linked to increased 'free' testosterone due to its interaction with SHBG, a protein that binds testosterone. Additionally, magnesium might enhance testosterone production post-exercise and even counteract age-related testosterone decline. 




The interplay between magnesium and testosterone in men's health


Testosterone is primarily classified as the male hormone, instrumental in defining male attributes and physiological functions. It plays a pivotal role in muscle mass development, bone density maintenance, body hair growth, and other essential processes. As men age, testosterone levels gradually decline, leading to potential health issues and symptoms, including things like diminished libido, fatigue, muscle weakness, and even mood disturbances. No, thanks! [1]

With the importance of testosterone in male health, understanding and leveraging potential modulators of this essential hormone with nutritional tools like magnesium, an essential mineral required for over 300 enzymatic processes, could offer much needed support for low testosterone levels in men. Observational evidence has highlighted a possible correlation, noting that men with optimal serum magnesium status often showcase higher free and total testosterone levels. Magnesium deficiency is thought to be on the rise as a result of poor diets and depleted soil conditions, which means that taking a magnesium supplement might be the best option for some individuals. [2] [3]

In this article, we provide detailed information on the relationship between magnesium and testosterone.




How magnesium intake benefits testosterone levels in men


1. It increases free testosterone levels by binding to SHBG



Magnesium can influence free testosterone levels by interacting with Sex Hormone Binding Globulin (SHBG), a protein responsible for binding to sex hormones, including testosterone. High levels of SHBG can inhibit testosterone's efficacy throughout the body by rendering it inactive. Magnesium, due to its potential ability to bind with SHBG, can increase the bioavailability of testosterone, ensuring that more of this hormone remains 'free' and active. [4]



2. It supports athletic activity & muscle health



Engaging in athletic and strenuous activities causes a natural surge in testosterone levels. One study found that 4 weeks of magnesium supplementation seems to further amplify this post-exercise testosterone boost. For athletes or fitness enthusiasts, this presents a dual advantage, with magnesium offering enhanced muscle recovery and growth while also boosting plasma testosterone. [5]



3. It combats inflammation



Inflammation, when chronic, can suppress various bodily functions, including testosterone production. Magnesium's innate anti-inflammatory properties can alleviate inflammation, offering indirect support for testosterone synthesis. [6] 


4. It can reduce stress levels



Magnesium plays a crucial role in neurotransmitter functions and stabilization, particularly involving the neurotransmitter known as GABA - which has been shown to promote a state of calm. It's thought that supplemental magnesium offers a protective shield against stress and anxiety, both of which can suppress testosterone production. By elevating mood and reducing stress, magnesium can therefore potentially create an environment conducive to healthy testosterone synthesis. [7] [8]



5. It supports healthier sleep



Magnesium may support testosterone by supporting sleep quality and sleep duration. Interestingly, sleep is plays an important role in testosterone production, and research shows that just one week of reduced sleep time in men lowered daytime levels of testosterone by a whopping 10-15%. [9]

Taking magnesium for its sleep-enhancing properties, can thereby indirectly facilitate optimal testosterone production. By promoting deeper, more restful sleep, magnesium ensures the body's hormonal environment remains balanced and conducive to testosterone synthesis. [10] [11]




How to use magnesium supplementation to boost testosterone levels


What form of magnesium should be taken to support testosterone?


The efficacy of magnesium as a potential testosterone booster depends largely on the form it's taken in. Magnesium glycinate, due to its enhanced absorption rate, is often preferred over other variants like magnesium oxide which have poor bioavailability. Magnesium glycinate is also gentler on the digestive system and thus more favorable for long-term use, when compared to other forms of magnesium like magnesium citrate. 



How much magnesium should a man take daily?


For men, especially those aiming to elevate testosterone levels, a daily intake between 300-400 mg of magnesium is often recommended. While supplementation is an option, ensuring a diet rich in magnesium is equally, if not more, critical. Consuming magnesium-rich foods ensures holistic nutrition, offering additional health benefits from these whole foods alongside adequate magnesium intake.



Top foods to support dietary magnesium intake

Magnesium-rich foods should be staples in every man's diet. These include:

  • Almonds and Cashews
  • Dark chocolate
  • Spinach
  • Whole Grains: Foods like quinoa and brown rice are excellent sources.
  • Black Beans
  • Avocados
  • Bananas





NutriRise Magnesium Bisglycinate: The Superior Choice



NutriRise is a health and wellness brand providing dietary supplements to support the health of your mind, body, and spirit, including our top-selling Magnesium Bisglycinate, used by thousands of happy customers.

Co-founders Basim & Ramsha Mirza started NutriRise in 2016, fuelled by the desire to transform their own health through the power of nutrition and ancient wisdom. NutriRise is now backed by a world-class team of researchers, chemists, biologists, doctors, and nutritionists. Every supplement we provide is produced in the USA in a CGMP-certified facility for unparalleled safety, purity, and quality.

At NutriRise, we ensure the quality and effectiveness of our Magnesium Bisglycinate by rigorous third-party testing. This stringent protocol helps us guarantee that the daily Magnesium supplement we offer is of the highest standard. 

We also ensure you're getting the most bioavailable and effective form of Magnesium through a patented chelation process that binds magnesium to glycine to ensure efficacy and maximum results. This delivers the perfect amount of highly absorbable magnesium for testosterone support, sleep, reduced cramps, muscle health, balanced blood glucose, calmer mood and more. 

Finally, we go beyond just creating and selling products; at NutriRise, we care deeply about the customer experience too. Through our efficient delivery system, we ensure your Magnesium Bisglycinate reaches you in perfect condition. By choosing NutriRise, you can trust in the quality and potency of each product, from our meticulous production processes to its arrival at your doorstep. 



Key Points


  • Magnesium is involved in over 300 enzymatic processes essential for various bodily functions. Low magnesium levels are associated with fatigue, anxiety, muscle cramps and poor sleep.

  • Higher serum magnesium levels have been associated with higher serum testosterone in men. 
  • The effects of magnesium supplementation can potentially increase testosterone levels by interacting with SHBG.

  • Magnesium supplementation and exercise appear to go hand-in-hand, since the role of magnesium in muscle recovery and growth may enhance the natural post-exercise testosterone surge.

  • Magnesium can combat stress, which is known to reduce testosterone synthesis.

  • By promoting restful sleep, magnesium indirectly supports an environment conducive to testosterone synthesis.

  • Magnesium glycinate is a favored form due to its enhanced absorption rate.

  • The effect of magnesium supplementation on testosterone levels appears to be significant. Indicating magnesium's importance for male health, especially concerning age-related hormonal shifts.

Note: This article is for informational purposes only and not intended for use as medical advice. Always consult your health care provider before starting any new dietary supplement to ensure safety and efficacy.


Zaheera Swing
Nutritional Therapist & Herbalist BSc Hons Nutritional Science + NTPD
As a qualified Nutritional Therapist (BSc Hons Nutritional Science + NTPD), Zaheera Swing has a deep passion for restoring balance and harmony to the body through the modalities of nutritional science, herbalism, and holistic lifestyle practices. Using the functional medicine model coupled with wisdom from ancient paradigms, she aims to provide insight into the underlying root causes of poor health and the holistic tools we can harness to enhance the well-being of mind, body, and spirit.
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