Summary: Yes, Magnesium does help in increasing testosterone levels. I have included all of my research into this below, including the different scientific studies I reviewed and exact dosages Magnesium should be taken in. If you do end up using testosterone boosters then I always recommended choosing one that includes Magnesium, it is actually one of my ‘must have’ ingredients.
To find out more about which testosterone boosters I am currently recommending, click here.
Magnesium is an important mineral ion that regulates certain enzymatic reactions in the body, including energy generating pathways in the power factories of the cell, the mitochondria. These metal ions exists in three forms in the body viz. free circulating forms, protein bound serum fraction and chelated fraction. Magnesium modulates the muscle mass, bone strength, general vitality and strength by positively influencing the biosynthesis of testosterones.
The recommended daily requirement of magnesium is 400mg. Consumption of green leafy vegetables, nuts, fish, beans and whole grains like brown rice can help meet these requirements. However, the modern day lifestyles and poor dietary habits very often lead to magnesium depleting condition, manifesting in reduced testosterone levels. This can be mitigated, however, by consuming foods high in magnesium content and taking magnesium supplements such as pills or magnesium oil for testosterone. Maintenance and improvement of testosterone levels in the body requires a fine interplay of a number of vitamins and minerals. Daily consumption of 400mg of magnesium by an average adult helps boost the biosynthesis of testosterone.
Clinical studies establishing the physiological role of magnesium are summarized below.
Magnesium supplements boost testosterone levels in athletes
Study: Cinar and co conducted a 4-week study on athletes and sedentary persons and investigated the effect of magnesium on testosterone levels. Supplements were given to sedentary individuals and athletes involved in rigorous physical activity at the concentration of 10mg per kg body weight, which corresponds to 600mg for 60kg person.
Result: Both the physically active and sedentary group of individuals experienced an increase of free as well as total testosterone levels. However, the increases in testosterone levels were higher amongst athletes post physical activity.
Conclusion: Magnesium supplement improves the testosterone levels, with the best results observed when supplements were taken for four weeks and combined with physical exercise.
Magnesium supplement improves testosterone levels in older men
Study: Researchers recorded the levels of testosterone and magnesium in 399 older men (the average age being 74 years). In addition to testosterone levels they quantified the levels of hormones like IGF (insulin-like growth factor) hormones. The main idea of taking up this exploratory study was to establish the relationship between magnesium and testosterone levels amongst older men who took normal dietary magnesium.
Result: There was a positive correlation between the magnesium levels and testosterone levels. Higher serum magnesium levels were associated with higher testosterone and other hormones like IGF.
Conclusion: Magnesium helps increase the testosterone levels.
Magnesium supplements improve muscle strength training outcome
Study: This study by Brilla and co workers was conducted on untrained individuals who were given 8mg per kg body weight magnesium supplements, which corresponds to 480mg per day for 60kg individual, for 7 weeks. During the study the subjects performed specific exercises three times per week. The muscle performance or the gain in strength of these untrained subjects was measured as quadriceps torque before and after the 7 week study.
Result: Increase in the muscle strength was observed after the workers consumed intakes of magnesium supplements for 7 weeks.
Conclusion: Magnesium supplements help build muscle strength. This is probably due to increasing the levels of testosterone, as this hormone has been implicated in building lean muscle mass and strength.
Effect of dietary magnesium on reproductive system and oxidative stress in rats
Study: Chandra K and coworkers carried out a study on sexually mature (90 day old) rats to elucidate the role of dietary magnesium on reproductive parameters like testis cytology, synthesis of reproductive hormones, sperm production and oxidative stress (free radical damage). The treatment was given as two dosages i.e. 0.5gm magnesium salt per 100gm diet and 1.5gm magnesium salt per 100g diet for 13 and 26 days. Post treatment, the level of two key enzymes involved in testosterone synthesis was assessed in blood and testicular sections were studied by microscopy to evaluate the process of sperm production.
Result: After the treatment there was reduction in weight gain with no effect on reproductive organs. The serum testosterone levels increased and sperm production was normal. The spermatogenesis cycle was normal amongst treated and untreated animals as seen by microscopic section of testis.
Conclusion: Magnesium treatment as dietary supplement in rats increases testosterone levels and controls weight gain. Magnesium has a positive effect on male reproductive system and does not cause any oxidative stress/ damage on testicular cells.
Magnesium deficiency causes biochemical and immunological changes in rats
Study: Magnesium deficiency causes a kind of dermatosis in rats that is characterized by occurrence of cyclic rashes. The rats in the experiment were fed on a diet containing 2mg magnesium per kg of body weight whereas feeding the rats a semi synthetic magnesium-free diet induced the magnesium deficiency. The experiment was divided into two groups and samples were collected when the rash reached maximum area and in the second group when the rash started disappearing. Testosterone levels were estimated in the treatment groups.
Result: Reduced testosterone levels were found in the magnesium deficient rats.
Conclusion: Magnesium plays a crucial and positive role in the synthesis of testosterone in rats.
Magnesium is an essential ion required for optimal biosynthesis of important hormones like testosterone and various other important biochemical reactions in the body. The levels of magnesium in body, also called serum magnesium levels, are dependent on a number of factors like dietary intake, absorption by gastrointestinal track, excretion by kidneys and utilization by different tissues. Although the daily prescribed magnesium requirement can be efficiently met by dietary sources it becomes challenging in most cases due to poor dietary practices or some biochemical limitations of the body. In order to ensure optimal testosterone production in the body, which helps develop lean mass and muscle strength, taking magnesium supplements can prove to be helpful.
The clinical and animal model studies clearly indicate a positive modulatory effect of magnesium on testosterone levels without causing any biological or biochemical damage. The studies indicate that 10mg per kg body weight magnesium supplement per day is sufficient to improve the levels of serum testosterone that leads to improved muscle mass, strength and general vitality. The studies on rats further strengthen the hypothesis that magnesium positively impacts the testosterone levels without affecting the other steps in sperm production. Magnesium supplements have been proven effective in studies on older men with impaired testosterone levels, where a highly positive outcome with increased testosterone levels was seen. Reduced serum magnesium levels in older individuals due to enhanced inflammatory responses, poor nutrition and compromised absorption can be addressed and corrected by taking dietary supplements with magnesium. These supplements are proven safe with no known toxicity and any other deleterious side effects.
To find out which testosterone boosters I currently recommend, visit this page.