The Benefits of Magnesium on Your Testosterone Levels
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When it comes to overall health, magnesium is one of the minerals that are indispensable for the human body. Fortunately, it is the fourth most common mineral in the human body after calcium, potassium, and sodium, and it controls quite a lot of bodily functions, along with hundreds of enzyme functions. It also supports fluid balance, provides energy to the cells, activates creatine, improves sleep quality, and increases the amount of bio-active testosterone.
However, as it is not synthesizable in the human body, magnesium must be continuously replenished through foods and water. Inadequate consumption of magnesium over an extended period can present as magnesium deficiency which could lead to problems such as muscle weakness, exhaustion, cramps, neurological and cardiovascular dysfunctions, reduced bone mineralization and strength.
Effects of Magnesium on your Testosterone Levels
One of the most significant features of magnesium is its ability to increase testosterone levels. It does that by lowering the amount of sex hormone binding globulin (SHBG) in blood.
Journal of Pharmaceutical and Biomedical Analysis published a study proves that magnesium can indeed inhibit SHBG. Sex hormone binding globulin (SHBG) is a molecule that binds to free testosterone, making it unavailable for the receptors. By freeing up these bounded testosterones by inhibiting SHBG, magnesium makes testosterone in the body more bio-active.
Another study, titled ‘Effects of Magnesium Supplementation on Testosterone Levels,’ was performed to assess how four weeks of magnesium supplementation and exercise affect the free and total plasma testosterone levels of sportsmen practicing martial arts and those who were sedentary.
The testosterone levels were assessed at four different periods: resting before supplementation, exhaustion before supplementation, resting after supplementation, and exhaustion after supplementation in three study groups.
The results proved that supplementation with magnesium increases free and total testosterone values in sedentary and in sportsmen. Furthermore, the increases are higher in those who were under constant exercises than in idle individuals.
So, if you are someone who is under hard physical activities such as bodybuilding or athletics, then you must not forget to take magnesium which can pump up the testosterone levels while you’re busy sweating.
International Journal of Andrology published a study which had a participation of three hundred and ninety-nine men all aged above 65 years to assess the relationship between magnesium and anabolic hormones such as testosterone in men. The study came to a conclusion that higher serum magnesium levels draw a parallel with higher testosterone levels.
A research published in the International Journal of Endocrinology stated that there is evidence of magnesium exerting a positive influence on anabolic hormonal status, including testosterone, in men.
BJU International published a case-control study of thirty-eight patients comes to a conclusion that there is a significant relationship between premature ejaculation (PE) with a lower level of seminal plasma magnesium. Although the results from this study are inconclusive, it has sparked discussion about magnesium and its ability to prevent erectile dysfunction.
How much magnesium should a man take?
There is no ideal dosage for magnesium. Proper magnesium dosage, however, is dependent on an individual’s body weight and activities.
Magnesium evaporates from the body through sweat. So if you are under regular physical training, or resides in a hot place, then it is possible that you are deficient of magnesium. It is better to have smaller doses more often than it is to have one large dose because magnesium gets excreted from the body quickly.
While magnesium deficiency will severely lower testosterone levels, if you already have sufficient magnesium in your body, then overdosing it will not do any positive effect on your testosterone.
Magnesium can be taken through natural fruits and vegetables as well as supplements. The required dose depends on the form of the magnesium supplement you take. Magnesium glycinate is the best for absorption whereas magnesium oxide is the worst. Try to follow the dosage guidelines of the supplement.
Natural Sources of Magnesium
If you are the type of person who prefers natural food over supplements, then you might find the following foodstuffs useful. Unfortunately, some magnesium-rich foods are in fact very much be avoided for raising testosterone levels. Foods like soybeans, sunflower seeds, and peppermint can indeed lower testosterone levels due to the presence of other anti-testosterone compounds in them.
Spinach makes its appearance in many lists of foods that could increase testosterone levels. This is because spinach, in addition to being rich in magnesium, holds many other vitamins and minerals. What makes spinach so unique is that it also contains nitrates and zinc as well. It is definitely a testosterone-booster.
As the name implies, Brazil nuts come from the Amazon forest. They’re high in calories and higher in nutrients. Brazil nuts provide magnesium, vitamins, and antioxidants. It can undeniably be a testosterone-booster. It also contains boron which also plays a vital role in increasing testosterone levels.
Dark chocolate contains magnesium and zinc that boosts testosterone levels and which hinders estrogen levels. Dark chocolates release the neurotransmitters dopamine and serotonin. Dopamine, apart from being a natural painkiller, enhances your mood and makes you feel better. Dark chocolate contains less sugar and four times the fiber as compared to milk chocolates.
Magnesium and Zinc
You might’ve noticed in the above food sources that magnesium and zinc go hand in hand on playing the role of testosterone-boosters.
This pro-testosterone duo can do wonders together. That is why there is a supplement out there called Zinc Magnesium Aspartate or ZMA. It is a non-herbal supplement that contains 15-30 mg zinc, 350-500 mg magnesium, and 10-20 mg vitamin B6.
Vitamin B6 helps in absorption of both minerals. However, ZMA can’t be considered a testosterone-booster.
Yet, it can indirectly help increase testosterone for all those who are under intense workouts.
There are many products on the market which provides ZMA supplements. The most reviewed and popular ones in Amazon are –
- ZMA by MET-Rx – It isn’t marketed as a testosterone-booster but as a supplement for energy metabolism and recovery support. It also claims to support muscle contractions.
- ZMA by Optimum Nutrition – The product claims to increase endurance, muscle healing and growth, and restful sleep.
- ZMA by NOW Sports – This product assures healthy immune system and energy production.
Maybe you find it hard to come across natural food sources that provide you with a decent amount of magnesium.
In that case, you can always depend on the supplements that offer nothing but pure magnesium. Such supplements come in the form of Magnesium glycinate. Glycinate is an inhibitory amino acid, which calms our systems.
A mineral must attach itself to a protein or amino acid for it to be absorbed in a body. Magnesium glycinate contains 20% magnesium and 80% glycine. There are a variety of brands which deliver this supplement.
- High Absorption Magnesium by Doctor’s Best – This product tops the Amazon bestseller rank among magnesium supplements. Each serving (2 tablets) contains 200mg of magnesium.
- Pure Magnesium Glycinate Powder by Bulk Supplements – Unlike other magnesium supplements, this one is in the form of powder. A serving (2200 mg) contains 400 mg of magnesium.
- Magnesium (Glycinate) by Pure Encapsulations – Each capsule contains 120mg of magnesium. It is recommended to be consumed as a dietary supplement.
- Magnesium Glycinate 400 by KAL – Each serving (2 capsules) contains 400mg of magnesium.
- Magnesium Glycinate by Pure Micronutrients – Each serving (2 capsules) contains 200mg of magnesium.
You might get enough magnesium from the leafy vegetables and other foodstuffs you consume. But as mentioned earlier, there is a high chance of it getting excreted through sweat.
Therefore, you might need to consider such magnesium-rich foods or supplements to acquire at least a sufficient amount to increase your testosterone levels in addition to maintaining overall health.