When Magnesium Deficiency Dims the Testosterone Torch
Why Is Magnesium Important?
You may not realize the importance of magnesium, but this mineral is essential for both the body and the brain to function properly. This vital mineral plays a role in over 300 of the body’s enzyme reactions, a chemical reaction which acts as a catalyst in living organisms. Some of the physiological processes which need magnesium include protein synthesis, muscle contractions, cardiovascular health, and nerve function. The body needs magnesium to maintain the health of muscles, including the heart. Studies show that magnesium deficiencies increase the risk of cardiovascular problems. Magnesium is an electrolyte that helps regulate your heart beat. Magnesium is also essential for the structural development of bone and for the maintenance of strong bones. People who take high levels of magnesium have higher bone mineral density which is important in reducing the risk of bone fractures and osteoporosis. The recommended daily dose of magnesium is 400 mg. for men ages 19 to 30 and 420 mg. for men ages 31 and up.
Especially important to men is magnesium’s relationship to testosterone. Magnesium is directly connected to free and total testosterone levels, and it also increases the bioavailability of testosterone. Maintaining low magnesium levels can be a major risk factor in developing low testosterone levels. Magnesium increases testosterone levels by keeping testosterone from binding with the sex hormone binding globulin (SHGB) This globulin binds with testosterone and makes it unavailable for the body to use. Magnesium blocks this globulin binding and allows more testosterone to freely circulate in an available form throughout the body while also allowing an increase in the natural production of more testosterone.
Activity levels can also impact how magnesium works to aid testosterone production. One particular study used 30 males ages 18-21 and gave them each 10 mg of magnesium per kg of body weight for four weeks. Part of the group was sedentary and part of the group was active. While both groups saw their free and total testosterone levels rise, the active group was seen to have even greater increases in testosterone levels.
Magnesium is amazing because it works in a variety of other ways to crank up your testosterone levels. Magnesium is a great sleep aid, and it also works as an anti-anxiety aid. Magnesium is known to help block the production of cortisol, the body’s stress hormone. By doing this, magnesium lowers anxiety. Healthy sleep habits and low levels of cortisol are linked to higher levels of both free and total testosterone levels. Magnesium works to allows the body to not only effectively build testosterone directly, but it also increases testosterone production indirectly by blocking cortisol and improving sleep and lowering anxiety.
Magnesium is readily available as a supplement. Make sure you speak with a trusted medical specialist to ensure that the product you choose to use is the best for you. Medical professionals at Androgenix are trained and familiar with the best products available for magnesium supplementation. Don’t forget that it is also important to eat a diet with a variety of magnesium-rich foods such as those listed below:
Foods Rich in Magnesium:
- Nuts and seeds
almonds–1 oz = 80
chia seeds—1 oz. = 111 mg. of magnesium
cashews—1 oz. = 72 oz.
pumpkin seeds—1 oz =150 mg of magnesium
black beans—1/2 cup =60 mg of magnesium
lima beans—1/2 cup = 40 mg of magnesium
edamame—1/2 cup = 50 mg of magnesium
- Low-fat dairy products
yogurt—8 oz. = 42 mg of magnesium
skim milk—1 cup = 24-27 mg of magnesium
spinach—1/2 cup=78 mg of magnesium
Swiss chard –1/2 cup =75 mg of magnesium
collard greens –1/2 cup =25 mg of magnesium
avocado– 1 whole = 58 mg of magnesium
bananas– 1 medium =32 mg of magnesium
papaya– 1 small = 33 mg of magnesium
blackberries– 1 cup = 29 mg of magnesium
green peas—1/2 cup = 31 mg of magnesium
sweet corn—1/2 cup = 27 mg of magnesium
potatoes—one medium with skin = 48 mg of magnesium
salmon—1 serving = 32 mg of magnesium
mackerel—1 serving = 91 mg of magnesium
tuna—1 serving = 60 mg of magnesium
dark chocolate—1 oz. = 64 mg of magnesium
How Can Androgenix Help?
If you want to live your best life, the medical practitioners at Androgenix are here to help. If you have any questions about your magnesium levels or any other possible nutritional deficiencies you might have due to diet, stress, or life situations, please contact us with your questions and make an appointment. If you are concerned that you may have low testosterone levels, please contact us for an appointment for testing. If you are concerned about how to ensure you are giving your body what it needs to be at its best or have any other concerns about any areas of your health, please contact our office and make an appointment with our staff to get a complete blood work-up and a physical examination. Our staff of caring healthcare practitioners are here to answer your questions and develop an appropriate treatment plan for you. You will be monitored by our team for treatment effectiveness and side effects of any recommended treatment on a regular basis. Our team at Androgenix is always here to support your journey to a better, healthier, and happier you.
- Can Magnesium Increase Your Testosterone? | Menprovement
- Testosterone and Magnesium, what’s the connection? – Blue Horizon Blood Tests
- The Interplay between Magnesium and Testosterone in Modulating Physical Function in Men – PMC (nih.gov)
- The Role of Magnesium in Testosterone Production – Muscle Growth Expert
- Ways to boost testosterone naturally (medicalnewstoday.com)
- What Are the Health Benefits of Magnesium? (healthline.com)
*Unless otherwise stated, individual results may vary depending on many factors not all patients “feel” or achieve the same results.