Magnesium Increases Testosterone
Written by Ben Bunting: BA, PGCert. (Sport & Exercise Nutrition) // British Army Physical Training Instructor // S&C Coach.
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Magnesium is one of the body's most essential minerals, playing an essential role in many enzyme-dependent reactions and helping muscle and nerve function. Furthermore, magnesium plays an essential role in bone formation as well as producing metabolic energy for energy production.
A 2007 study demonstrated that four weeks of magnesium supplementation combined with physical exercise increased both free and total testosterone levels significantly compared to those who didn't take these supplements.
The importance of testosterone in men's health
Most people associate testosterone with muscularity and sexual vigor, however its impact can go far beyond those two things. While testosterone plays a part in these things, its benefits extend much farther throughout the human body; whether male or female, having healthy levels of this hormone is important for mental and physical wellbeing.
Testosterone is a chemical messenger that plays an integral part in sexual functions, reproduction, metabolism, tissue function, growth and development, sleep quality and mood regulation. Signals from the brain travel through to the pituitary gland at the base of the brain which then relay them directly to testes to produce testosterone in an "upward feedback loop," effectively controlling its presence in blood.
Men with low levels of testosterone may suffer a variety of symptoms including sexual desire changes and erectile dysfunction, changes in mood, loss of muscle strength and mass, weight gain and reduced energy. Furthermore, their risk may increase of prostate cancer or benign prostatic hyperplasia.
Magnesium's contribution to testosterone production
Magnesium is often touted as the go-to mineral when it comes to testosterone production, offering relief from stress, helping sleep, lowering blood pressure and blood sugar, strengthening bones, treating depression and anxiety, preventing heart disease, increasing muscle strength, increasing energy and aiding weight loss.
Researchers are reporting that magnesium supplements are an effective way to increase testosterone levels. Supplementing with magnesium has been found to significantly boost levels, especially when combined with resistance training.
Magnesium is essential to numerous bodily processes, from protein production and muscle and nerve function, converting food into energy production, bone formation and supporting healthy immunity as well as glucose metabolism.
Recent research conducted by researchers evaluated both free and total testosterone levels of sedentary controls who received either magnesium supplements or placebo for four weeks.
After supplementation, both groups experienced an increase in serum testosterone levels - likely as magnesium helps increase DHEA (dihydrotestosterone), an important sexual hormone produced naturally within their bodies.
Magnesisum, testosterone and the older male
A 2006 study suggests that magnesium levels are associated with the anabolic hormones testosterone and IGF-1.
The relationship between magnesium and testosterone is strong after adjusting for age, BMI, log (IL-6), liver function, and other factors.
Magnesium levels may be a factor in maintaining healthy hormone levels in elderly men.
How magnesium deficiency can lead to low testosterone levels
Magnesium deficiency may contribute to low testosterone levels. Like zinc, magnesium is an essential nutrient used by your body in hundreds of biochemical reactions and also aids muscle health and blood pressure management.
Low magnesium levels can promote lactic acid build-up in muscles, leading to muscle soreness and burning feelings during exercise. Adequate levels of magnesium can alleviate these symptoms and speed recovery after physical exertion.
Studies published in Biological Trace Element Research showed that four weeks of magnesium supplements prevented a significant drop in testosterone levels among both active and sedentary men, providing strong support for previous observations that increasing magnesium intake can increase testosterone and libido.
Foods high in magnesium
Foods high in magnesium are crucial to our physical wellbeing, including our hearts, muscles, nerves, bones and blood sugar. Low levels of magnesium have been linked with various health problems including cardiovascular disease, depression and diabetes.
Magnesium deficiency can lead to muscle spasms, insomnia and cramping; eating magnesium-rich foods such as dark leafy greens can help ease these symptoms.
Spinach, collard greens, kale and Swiss chard are excellent sources of magnesium; one cup of cooked spinach provides approximately two percent of your recommended daily allowance (RDA).
Magnesium can also be found in whole grains such as brown rice, quinoa, and shredded wheat - these foods contain about 3 percent of your Recommended Daily Allowance in one cup of cooked quinoa alone!
Fruits and beans are also excellent sources of magnesium. Black beans in particular boast 120 mg per cup, making them an excellent way to add this mineral-rich element into salads or dips.
Bananas, papayas and avocados are other magnesium-rich fruits you should include as part of your daily diet.
Nuts such as cashews and peanuts are loaded with magnesium - two tablespoons of cashew butter contain 74 mg while one ounce of dry roasted almonds provide 80 mg.
You can sprinkle toasted nuts onto oatmeal for breakfast or use them to top a fresh salad as an edible salad topping.
Legumes such as lima beans and cooked edamame contain this mineral too - adding them into soups, stews or salads is another easy way to access magnesium-rich food sources!
Further benefits of magnesium
Magnesium is a vital mineral that plays a crucial role in over 300 enzymatic reactions in the body. It is essential for ATP metabolism, DNA and RNA synthesis, protein synthesis, and reproductive health.
Additionally, magnesium is necessary for regulating blood pressure, insulin metabolism, cardiac excitability, neuromuscular conduction, and nerve transmission.
Imbalances in magnesium levels, particularly hypomagnesemia, can lead to various neuromuscular, cardiac, and nervous disorders.
Due to its numerous functions, magnesium is essential in preventing and treating various chronic diseases, including Alzheimer's disease, type-2 diabetes mellitus, hypertension, cardiovascular disease, migraine headaches, and ADHD.
Research shows that maintaining adequate levels of magnesium is crucial for overall health and well-being.
Magnesium and cardiovascular health
Magnesium deficiency is a common issue among hospitalized patients, particularly in elderly individuals with coronary artery disease (CAD) and chronic heart failure.
This deficiency is linked to an increased risk of diabetes mellitus, metabolic syndrome, and mortality rates from CAD and other causes.
However, magnesium supplementation has been shown to improve myocardial metabolism, vascular tone, peripheral vascular resistance, afterload, and cardiac output.
It also reduces cardiac arrhythmias and improves lipid metabolism. Magnesium has natural effects similar to adenosine-diphosphate inhibitors such as clopidogrel, inhibiting platelet function and reducing vulnerability to oxygen-derived free radicals.
While some small randomized clinical trials have shown a reduction in mortality in high-risk acute myocardial infarction (AMI) patients, larger studies have failed to show any advantage of intravenous magnesium over placebo.
Nevertheless, magnesium supplementation has potential benefits as a cardioprotective agent in CAD patients, especially high-risk groups such as those with heart failure, the elderly, and hospitalized patients with hypomagnesemia.
Hypertension
Magnesium is a mineral that has been shown to potentially reduce blood pressure by up to 5.6/2.8 mm Hg when taken in doses of 500 mg/d to 1000 mg/d.
However, results from clinical studies have varied, with some showing no change in blood pressure.
Combining increased magnesium and potassium intake with reduced sodium intake has been found to be more effective in reducing blood pressure than taking a single mineral and can be as effective as taking one antihypertensive drug.
Increasing magnesium and potassium while decreasing intracellular sodium and calcium has also been shown to improve blood pressure response. Magnesium has been found to enhance the effectiveness of all antihypertensive drug classes.
While it has not been conclusively proven that magnesium intake can prevent or treat cardiovascular disease, preliminary evidence suggests that it may improve insulin sensitivity, hyperglycemia, diabetes mellitus, left ventricular hypertrophy, and dyslipidemia.
Certain genetic defects in magnesium transport have been associated with hypertension and possibly cardiovascular disease.
Oral magnesium acts as a natural calcium channel blocker, increases nitric oxide, improves endothelial dysfunction, and induces direct and indirect vasodilation.
Magnesium and bone health
Magnesium is an essential mineral that plays a crucial role in regulating calcium transport in the body.
Recently, there has been a growing interest in the potential benefits of magnesium for bone health.
In a study involving menopausal women, researchers administered magnesium hydroxide to assess its effects on bone density.
After two years, the results showed that magnesium therapy not only prevented fractures but also led to a significant increase in bone density.
These findings suggest that magnesium may be a promising treatment for osteoporosis and other bone-related conditions.
Magnesium and stress
Magnesium is an essential mineral that plays a crucial role in regulating the body's stress response.
Unfortunately, magnesium deficiency is a common condition that can increase the risk of health consequences over time.
Studies have shown that magnesium interacts with key mediators of the physiological stress response, and low magnesium status has been reported in individuals suffering from psychological stress.
This suggests that stress could increase magnesium loss, causing a deficiency, which in turn could enhance the body's susceptibility to stress, resulting in a magnesium and stress vicious circle.
Recent data has shed new light on this concept, first introduced in the early 1990s, and highlights the importance of maintaining adequate magnesium levels for overall health and stress management.
Magnesium and exercise
Magnesium plays a crucial role in muscle function, including energy production, oxygen uptake, and electrolyte balance.
Studies have shown that exercise can lead to a redistribution of magnesium in the body to meet metabolic needs.
However, marginal magnesium deficiency can impair exercise performance and increase the negative effects of strenuous exercise, such as oxidative stress.
Athletes, especially those in weight-controlled sports like wrestling and gymnastics, are at a higher risk of magnesium deficiency.
A magnesium intake of less than 260 mg/day for males and 220 mg/day for females may result in a deficient status.
Many individuals have magnesium intakes that fall below this level. Magnesium supplementation or increased dietary intake can benefit those with a deficient status, but it has not been shown to enhance physical performance in those with adequate magnesium levels.
A recommended daily intake based on long-term balance data from well-controlled human experiments should be established to help physically active individuals determine their magnesium intake needs and avoid adverse health consequences.
Conclusion
Researchers recently conducted a study published in Biological Trace Element Research which demonstrated that young men taking magnesium sulfate at 10 mg/kg body weight five times weekly for four weeks experienced a moderate increase in both free and total testosterone levels.
Scientists who conducted this research believe magnesium can raise testosterone levels through biochemical reactions, as well as indirectly by supporting healthy sleep and decreasing stress (perhaps by blocking cortisol, the body's stress hormone).
Magnesium is an essential mineral, with estimates estimating most people being deficient. As one of the few supplements with proven health benefits for human beings, magnesium should definitely be included as part of your daily regimen.
Magnesium is relatively affordable and easily available from pharmacies and health food stores, making it accessible and easily affordable for many men looking for natural solutions to boost testosterone. You can take magnesium alone or combine it with Vitamin D, Zinc and Boron.
