Throughout the human body, there are many vitamins and minerals that are vital for optimal functioning. One of these nutrients is Magnesium – a mineral that’s involved in over 300 enzymatic and metabolic reactions including those that involve testosterone and muscle growth.
As such, it’s crucial that we get the right amounts. Unfortunately though, a lot of us aren’t getting enough of this manly vitamin. This is where I come in. Through this review article, my goal is to promote the masculine benefits of Magnesium by showing you actual scientific evidence and my own personal opinions on this topic. Before all that though, take a look at some of the best testosterone supplements that use Mg.
WHY DO TEST BOOSTER SUPPLEMENTS USE MAGNESIUM?
Magnesium is one of the most abundant minerals in the body and it is also required in several of our body’s biologic activities. In fact, the National Institutes of Health states that it is “a cofactor in more than 300 enzyme systems”.
A few of these enzyme systems involve energy production, bone development, RNA and DNA synthesis, nerve conduction, muscle contraction, blood sugar, heart rate and blood pressure (cardiovascular) regulation, protein synthesis, and several others.
Case in point, Magnesium is obviously essential to health in general. However, most of our body’s supply of Magnesium is found in our bones and only 1% in our blood. As such, it’s quite difficult to measure Magnesium concentration. On that note…
…is there even any need for Magnesium supplementation?
SHORT ANSWER: Yes, most likely.
You see, it’s been reported that around 70% of adults aren’t taking the recommended daily amount (400 mg for men, 310 mg for women). So, if you were ever wondering whether or not you needed to take more Magnesium, there’s high chance that, indeed, you do.
Specifically when it comes to testosterone and male health, Magnesium has several mechanisms where it helps promote healthy levels of “free” test and bolster muscle mass. Let’s check out what the research says.
STUDIES ON Magnesium SUGGEST:
Increase testosterone in athletes and non-athletes
This 2011 study assessed how 4 weeks of Magnesium supplementation and exercise affected the “free” and total testosterone of athletes (tae kwon do) and sedentary individuals. These subjects were divided into three groups; namely:
- 1st group – sedentary controls given 10 mg magnesium/kg body weight
- 2nd group – tae kwon do athletes practicing 90-120 min/day given 10 mg magnesium/kg body weight
- 3rd group – tae kwon do athletes practicing 90-120 min/day given no magnesium supplements
The testosterone levels of all three groups were also measured at different periods:
- resting before supplementation
- exhaustion before supplementation
- resting after supplementation
- and exhaustion after supplementation
Results of the research have shown that exercise alone was capable of increasing serum testosterone at the point of exhaustion. This information is nothing new. More than just that though, the research also shows Magnesium increasing both total and “free” T in both athletes and non-athletes with the test boosts being higher in those who exercise than in those who don’t.
Alter bond between T and SHBG
Now that we’ve established that, yes, Magnesium does indeed boost total and “free” testosterone, it’s time we find out how.
To explain, there’s one research that measured the effects of Magnesium on the binding of testosterone to sex hormone-binding globulin (SHBG). Before I delve into the details of the study though, let me answer a question that’s probably on your mind:
What the heck is “free” testosterone and SHBG?
First of all, your body has two proteins that bind to testosterone: Albumin and SHBG. Among these two, SHBG has a significantly higher affinity to T which, consequently, also results in a tighter bond between the two. Unfortunately, when SHBG binds to testosterone, it also renders the hormone useless.
That being said, “free” or bioavailable testosterone is the T that your body is actually capable of using. Therefore, by limiting the activities and/or number of SHBG, you also end up with more active testosterone. Now, let’s circle back to the study.
According to the research, Magnesium alters the electrostatic attraction between SHBG and testosterone. Moreover, the study also says that “there was an uncompetitive inhibition of Mg2+on TT–SHBG binding which led an enhancement of bioavailable TT”
To me, this gives Magnesium a unique mechanism at which it boosts “free” testosterone. Compared to most other SHBG-inhibitors that bind SHBG to other substances, this mineral weakens the T-SHBG bond and, in effect, increases bioavailable test.
Optimize hormonal profile for anabolism
A 2014 review titled The Interplay between Magnesium and Testosterone in Modulating Physical Function in Men summarized data from several studies and assessed the role of magnesium in testosterone bioactivity and physical performance.
According to the study, Magnesium’s benefits on muscle and performance are, in large part, due to its involvement in energy metabolism. In particular, it helps generate ATP which is needed for muscle contraction. In fact, Magnesium deprivation has been associated with increased difficulty completing submaximal exercises and reduced endurance.
- Thus, Magnesium supplementation typically results in improved physical performance specifically in athletes who are low on this manly mineral.
On the connection between magnesium concentration, testosterone, and muscle growth, their relationship seems to involve stress; or more specifically, inflammation. Inflammatory cytokines inhibit factors at the pituitary (LH) and testicular level which ultimately contributes to low testosterone.
According to the study, “magnesium seems to be fundamental in maintaining the threshold of antioxidant capacity and the control of oxidative stress”.
What does stress have to do with muscle growth?
Stress comes with increased cortisol – a catabolic stress hormone. So, basically, the more stressed you become, the harder it is to gain and/or maintain muscle bulk. Ironically though, your body also translates intense physical activity as stress.
With exercises and sports such as bodybuilding and weightlifting, you’re supposed to get bigger and stronger by challenging your body beyond its normal limits. This is called the overload principle. However, overtime, your stress (cortisol) levels pile up and eventually, you’ll hit a plateau and stop getting the gains you were expecting.
With anti-stress (adaptogenic) and anabolic compounds such as Magnesium and testosterone, however, your stress levels are regulated and countered. This, then, helps you get over the dreaded plateau so you can continue lifting and gaining more size.
How Do I Take Magnesium?
The recommended daily allowance (RDA) of Magnesium is 400 mg for adult men. If you could at least get that much, that’s cool. However, strength benefits have been recommended at dosages as low as 250 mg/day with benefits seemingly more evident at higher dosages (500 mg/day) – a dose well above the mineral’s RDA.
On that note, do be careful with getting too much Magnesium. Although the mineral generally has low toxicity, excessive amounts may cause mild side effects such as diarrhea, cramps, and low blood pressure. That being said, I suggest you start with the low dosages, slowly ease your way up, and find the dosage that best fits you. Somewhere between 250-600 mg/day should be fine.
When it comes to form, Magnesium comes in many different variations. From my experience writing reviews, these are perhaps the most commonly used in T boosters:
- Oxide – The cheapest form of Magnesium but unfortunately, it’s also very hard to absorb
- Aspartate – The same form used in the original ZMA formula and is also commonly used in most other ZMA supplements. It’s a chelated form of Magnesium which makes it more bioavailable than Oxide.
- Citrate – This is what I personally recommend. It’s not too expensive and, per research, has superior bioavailability compared to the two above forms.
Recap: Best Testosterone Supplements with Magnesium
|T-Booster Supplement||My Review||Website|
|#1 – Prime Male||My Review||www.primemale.com|
|#2 – TestoFuel||My Review||www.testofuel.com|
|#3 – Quantum T||My Review||www.mtheorysupplements.com|
|#4 – Isa-Test GF||My Review||www.isatori.com|
|#5 – EVLtest||My Review||www.evlnutrition.com|
With all of Magnesium’s bodily involvements, it’s clearly an essential mineral. Specifically for male health, however, I think it’s simply BRILLIANT and personally one of my favorite natural testosterone boosters this 2018.
Whether you’re younger or older, athlete or not, Magnesium has plenty of scientifically backed masculine benefits which include stress regulation, anabolic muscle growth, and boosts in total and “free” testosterone. Specifically as a testosterone booster though, Mg supplements might only work on people who are deficient. However, do remember that 70% of adults aren’t getting enough in their diets. With that high of a prevalence rate, there’s a more-than-likely chance that, that includes you.