Use Magnesium to Promote Testosterone Production
Testosterone is an androgenic hormone, which is a major player in the synthesis of skeletal muscle and critical for growth and progress in sports and fitness. Testosterone is essential for maximizing your potential muscle growth and also contributes to fat breakdown. And while it’s true that women naturally produce less testosterone (and other androgens), it is still essential to their physical fitness as well
Magnesium Supplement Options: http://amzn.to/2pUuqXf
Testosterone Explained: https://www.youtube.com/watch?v=urgNiKfpKf8
Magnesium is a well studied mineral because it is very important to certain organs like the heart and skeletal muscle. Unfortunately, it’s not as well studied regarding testosterone synthesis. The available studies are referenced below. To begin, mag deficiency is the 2nd most common vitamin deficiency in the west behind vitamin D.
Mag supplementation has been shown to:
- Increase in free and total testosterone values in sedentary and athletic individuals
- Another study found minor increase in testosterone when measured as a ratio of lean body mass, but the overall findings were not statistically significant.
In a study of older men, magnesium levels (not necessarily supplementation) were found to be strongly and independently associated with testosterone and insulin-like growth factor -1 (IGF-1)
Unfortunately, that’s about it for magnesium and testosterone. The exact mechanism by which mag exerts its influence on testosterone is not entirely understood. Fortunately, magnesium intake is relatively benign in healthy folks as the kidney’s are well designed to moderate excretion of excess magnesium.
The best sources of Magnesium are
- Supplement form
- Fruits (bananas, dried apricots, avocados)
- Green leafy vegetables (spinach)
- Peas and beans (legumes),
- Seeds & nuts (almonds, cashews, peanuts)
- Soy products (soy flour, tofu)
- Whole grains (brown rice, millet)
According to NIH, RDA of magnesium is
- 400-420 mg (men)
- 310-320 mg (women)
Health Benefits of Magnesium: https://youtu.be/a3rYf302Sfc
Top 10 Dietary Sources of Magnesium: https://youtu.be/ZDuRJiVZn8E
Cinar, V., Polat, Y., Baltaci, A., & Mogulkoc, R. (2010). Effects of Magnesium Supplementation on Testosterone Levels of Athletes and Sedentary Subjects at Rest and after Exhaustion. Biol Trace Elem Res Biological Trace Element Research, 18-23.