T E S T O S T E R O N E J U N K I E

What is the impact of magnesium deficiency and supplementation on testosterone levels?

Magnesium plays a key role in the human body – in fact, we can’t survive without it.

It helps helps to regulate fluid balance, improves sleep quality, and even helps with ATP (giving energy to the cells). But what about using it as a natural test booster?

Let’s find out!

Author: Nicola Joyce is a fitness writer with plenty of her own experience to draw upon. Nicola is a competitive power lifter and has won two world amateur bodybuilding titles.

LAST UPDATED: March 2019 by Ben.

This article is supported with references to 4 reputable study sources.

Magnesium and Testosterone Levels: Intro

You probably already know that zinc is a valuable test booster.

And, magnesium is often taken along with zinc in male health supplements like ZMA.

There has been plenty of research to back up anecdotal findings of magnesium as a test booster.

There have been studies looking at the links between magnesium supplementation, athletic performance, strength gains, and testosterone levels.

Results are encouraging for athletic guys who want to use this simple, cost effective supplement to look and feel better.

One study (see below) showed that active men who took magnesium had the biggest increase in total and free testosterone.

Another example demonstrated that a magnesium supplemented group had significantly greater gains in strength.

And one study focusing on older men found that that higher levels of magnesium supplementation are associated with greater levels of testosterone and insulin-like growth factor (IGF-1).

We detail these studies more later in this article…

What we can take from these studies (and many more) is that magnesium supplementation appears to significantly increase both free and total testosterone, as well as boost strength and increase other anabolic hormones.

Furthermore, supplementation can support your performance in the gym, too, which will have a positive impact on muscle mass, fat loss, and (in a roundabout way) your test levels.

It’s clear that magnesium is part of a healthy upwards spiral, all of which supports your anabolic hormones.

Further Benefits

Supplemental magnesium can have a positive impact on your test levels in less obvious ways, too.

This is because the mineral is well knows as a sleep aid (it is often combined with zinc and B6 as ZMA).

It can also control anxiety by blocking stress hormones.

If you get more good quality sleep, more often, and if you feel less stressed and anxious, you are likely to have healthier hormones.

Think about it: we know that a healthy diet, regular weight training, lots of sex, and a healthy body weight all lead to higher test levels (in one way or another).

So if magnesium helps set you up to have that kind of lifestyle, it will have a positive impact on your test levels.

Magnesium, zinc, and the B Vitamins are often taken together and it is widely accepted that these simple, cost effective supplements can support healthy testosterone levels.

Scientific Research

This 2011 study looked at the effects of supplementation on the test levels of athletes and sedentary people after exercise, and found that both groups had an increase of free and total testosterone levels. [1]

The good news for us is that the increase was more significant in the athletic group.

Another 2011 study examined whether mag supplementation had any impact on the test levels of older men (the average age of men in the study was 74).

Again, there was a positive link between magnesium levels and testosterone levels.

The study also concluded that mag supplementation had a positive impact on other IGF, too. [2]

This slightly older study looked at how magnesium supplementation might improve strength training performance.

The study concluded that magnesium supplementation did improve muscle strength after a period of 7 weeks intake. [3]

Testosterone levels help to build muscle mass and strength, and more muscle typically supports test levels – so this one is a win/win.

Deficiency

A deficiency of this mineral is the second most common deficiency in the UK and USA (after Vitamin D). Mag deficiency can lead to higher blood pressure and lower insulin sensitivity.

If you are deficient in magnesium, this can have a significant impact on your test levels, even contributing to low test.

One of the groups at risk from mineral deficiency are those who sweat a lot, particularly if they lead an active lifestyle.

The mineral is not easy to get from food, but it is too easy to lose through everyday sweating.

Transdermal

The best way to supplement is through tablets, capsules, or a powder (easily mixed with water, ideally before bed).

However, you can also address a deficiency by using a topical source of the mineral. [4]

One way is through a magnesium skin spray (which some people find a great home treatment for DOMS and muscle soreness after training).

You could also consider Epsom Salt baths – Epsom Salts are simply hydrated magnesium sulphate which break down into magnesium and sulphate in the bath water.

Supplements

The absorption of magnesium will vary according to how much your body needs, so it is very difficult to take too much.

But be aware that excess magnesium has been linked with gut issues including diarrhea.  A standard dose – depending on body weight – is 200mg-400mg daily.

Take your mag supplements every day and without food.

There are various forms of magnesium supplements you can take, so which is best for boosting testosterone?

Since magnesium is so easily depleted, you should choose a form of magnesium that is fast and easy to absorb.

Magnesium glycinate is the most bio-available oral magnesium which has a high absorption rate, making it the best to take if you need to top up your mag levels quickly.

Magnesium l-threonate is the least effective form because it contains less elemental magnesium than any other type of magnesium.

Calcium can affect the body’s absorption of magnesium, so don’t take high doses of calcium (from supplements or food) if you want to maximize your uptake of magnesium.

Remember that magnesium passes through the body quickly, so it’s better to have two or more smaller doses than just one large dose a day. But anything is better than nothing!

Conclusion

From a review of the evidence it is clear that in one way or another, magnesium is beneficial.

And, furthermore, lots of people are deficient in this essential mineral – along with others!

However, if you are an active person and hit the gym, field or track a lot, you are even more susceptible to lose lots of magnesium through perspiration.

Furthermore, if you are active, you will also want to ensure your hormones are at an optimal level.

So, ensure your diet is rich in foods that contain lots of magnesium and try using a supplement to optimize testosterone.

References

[1] Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. Cinar V, Polat Y, Baltaci AK, Mogulkoc R. Biol Trace Elem Res. 2011 Apr;140(1):18-23. doi: 10.1007/s12011-010-8676-3. Epub 2010 Mar 30. PMID: 20352370

[2] Magnesium and anabolic hormones in older men. Maggio M, Ceda GP, Lauretani F, Cattabiani C, Avantaggiato E, Morganti S, Ablondi F, Bandinelli S, Dominguez LJ, Barbagallo M, Paolisso G, Semba RD, Ferrucci L. Int J Androl. 2011 Dec;34(6 Pt 2):e594-600. doi: 10.1111/j.1365-2605.2011.01193.x. Epub 2011 Jun 15. PMID: 21675994

Article by:

Nicola Joyce (aka “the fit writer”) is a fitness industry copywriter who has been writing for and about sport and fitness since 2004. Nicola is a competitive drug-free bodybuilder (with two World titles at amateur level) and has also competed in powerlifting and a couple of strongman comps. Prior to her strength training days, Nicola was an endurance athlete and has even swum the English Channel twice. She can be found on all social media at: thefitwriter.

Summary

Article Name

Magnesium and testosterone

Description

We look at the benefits magnesium has on testosterone levels

Author

Nicola Joyce