Magnesium is a macromineral that plays an important role in metabolic functions, like activating enzymes and the nervous system, as well as structural functions, such as helping with the formation of bones and teeth or the functioning of the muscles. It is also essential for the absorption of calcium and potassium and it facilitates the glycolysis.
Apart from all these benefits, it is believed that magnesium could play an important role in the synthesis of more bioactive testosterone according to a study conducted by Selcuk University, Karaman, Turkey.
According to the study, the testosterone levels increase by a quarter if you take 1g of magnesium daily and engage in intense physical exercise.
Researchers at Selcuk University did an experiment with 30 male students between the age of 18 and 22. Ten had a sedentary lifestyle and 20 of them practiced taekwondo five times a week between ninety minutes and two hours per session.
The studied lasted 4 weeks and they evaluated the way in which magnesium supplements and physical exercise affect the free testosterone levels in the plasma.
The testosterone levels were measured in four different periods:
- At rest before supplementation
- In the exhaustion phase before supplementation
- At rest after supplementation
- In the exhaustion phase after supplementation
The study groups were the following:
- Group 1: Young and sedentary students that took 10 mg of magnesium per kg of body weight.
- Group 2: Athletes who practised taekwondo 90-120 min / day that took 10 mg of magnesium per kg of body weight.
- Group 3: Athletes who practised taekwondo 90-120 min / day who did not take any magnesium supplements.
Group 2 achieved the highest increase in testosterone, followed by Group 3, while Group 1 had the lowest levels, which means that magnesium supplements increase the testosterone levels when they are combined with physical exercise.
According to another study carried out by the Geriatrics Sector from the Internal Medicine and Biomedical Sciences Department in the University of Parma, Italy, the intake of magnesium affects the release of bioactive testosterone and it produced an increase in the IGF-1 in adult men. This observation suggests that magnesium can be a anabolic / catabolic balance modulator in adults. Therefore, it proved the benefits of magnesium to increase a correct testosterone synthesis.
It is important to follow a balanced diet, providing the best sources and Foods Rich in Magnesium
The participants of the study were 400 men over the age of 65. Their complete data was gathered regarding the complete testosterone levels, the total IGF-1, sex hormone binding globulin (SHBG), dehydroepyandrosterone sulfate (DHEAS), and the magnesium serum levels. All the men who had higher levels of magnesium also had more testosterone and IFG-1.
There is a possible machanism that can explain this testosterone increase that is related with a higher intake of magnesium. This mineral could block the action of a glycoprotein known as a sex hormone binding globulin (SHBG) which reduces the amount of active testosterone.
When testosterone is not free and bound to ‘SHBG’ it is not capable of producing any benefit. This bound testosterone is useless. The androgens connected to the SHBG lose their anabolic properties, but they preserve their androgenic effect.
Moreover, as men grow old after the age of 45, this bound between testosterone and SHBG increases almost dramatically in almost a 40% on average, and it coincides with a loss of muscle mass and a libido drop among other symptoms.
The consumption of magnesium is useful to inhibit the binding of testosterone with the sex hormone binding globulin or SHBG, in order to increase the amount of free testosterone in blood.
Currently, the intake of magnesium in western countries has dropped more than a half in the last 100 years due to the fact that people do not longer consume enough whole cereals, fruits, and legumes, which are the main sources of magnesium.
What is the proper dose of Magnesium?
The optimal daily dose of magnesium would be around 450mg and the intake of calcium should be twice as much in order to keep a correct proportion in the body. Athletes who undergo a strong physical wear can double that dose since their needs and losses are substantially higher. The form is important because it determines the bioavailability in the organism. The most bioavailable and safe form is magnesium glycinate.
The safety limit seems to be in 3g of magnesium, an amount that can cause diarrhea, in fact, magnesium is the main ingredient of some laxative products.
It is advisable to take magnesium with collagen supplements. Combining magnesium and collagen is an excellent way of providing our body with the necessary protein structure for the maintenance of the skin, bones, and joints. Find out how much magnesium you should take.
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