Some studies have shown that magnesium supplementation can increase testosterone levels in men. It is recommended that men have at least 400–420 mg per day of magnesium, which can come from food or a combination of food and supplements.
In clinical trials, magnesium raised both total and free testosterone in average men. Additionally, in a study conducted with athletes found that Magnesium combined with Zinc had even larger testosterone effects.
If you're looking to increase your testosterone and boost male performance, you simply can't go wrong with zinc magnesium aspartate.
RDA: The Recommended Dietary Allowance (RDA) for adults 19-51+ years is 400-420 mg daily for men and 310-320 mg for women. Pregnancy requires about 350-360 mg daily and lactation, 310-320 mg. UL: The Tolerable Upper Intake Level is the maximum daily intake unlikely to cause harmful effects on health.
Supplementing isn't necessary if you're hitting the RDI of 400 milligrams through food, but Frank has found that a daily supplement of 200 milligrams is a good idea for most lifters, “to help the twenty-three hours between workouts, but not the workouts themselves, essentially.”
When taken in very large amounts (greater than 350 mg daily), magnesium is POSSIBLY UNSAFE. Large doses might cause too much magnesium to build up in the body, causing serious side effects including an irregular heartbeat, low blood pressure, confusion, slowed breathing, coma, and death.
Nassar says that taking a magnesium supplement every day likely isn't unsafe for most people. Just be sure you're not taking too much magnesium. The maximum dietary allowance for most adults is around 400 mg or less.
Early signs of excessive magnesium intake can include low blood pressure, facial flushing, depression, urine retention, and fatigue. Eventually, if untreated, these symptoms can worsen and include muscle weakness, difficulty breathing, irregular heartbeat, and even, in very rare cases, cardiac arrest.
Generally speaking, you will find that magnesium supplements start to work after one week of using them. After one week of regular magnesium supplementation, individuals may experience benefits such as improved energy levels, reduced muscle cramps, better sleep quality, and reduced anxiety.
In males with low magnesium levels and low testosterone levels, an increase in magnesium intake can translate into an increase in testosterone production, both directly and (since one of magnesium's functions in your body is to help convert vitamin D into its active form) indirectly.
Zinc. Research has also found a link between the essential mineral zinc and testosterone levels. A study in the Journal of Exercise Physiology found that when a small group of college football players took 30 milligrams of zinc a day (along with magnesium and vitamin B-6) they increased their testosterone levels.
Physicians recommend getting between 1,000 IU –10,000 IU of Vitamin D per day, from dietary sources, sun exposure, and supplements (if your doctor recommends them).
Magnesium for sleep
Some studies have found that magnesium supplements can: Make it easier to fall asleep. Improve sleep quality. Reduce symptoms of restless legs syndrome, which can interfere with a good night's sleep.
"Research has shown that magnesium supplementation may affect the brain functions that help lower stress and anxiety," Gorin says. It works by helping your body kick into the "rest and digest" state, or by activating your parasympathetic nervous system.
High doses of magnesium from supplements or medications can cause nausea, abdominal cramping and diarrhea. In addition, the magnesium in supplements can interact with some types of antibiotics and other medicines.
Erectile dysfunction (ED) is common in older men with chronic kidney disease. Magnesium is essential for metabolism of nitric oxide which helps in penile erection.
Magnesium is a vital macro mineral that helps men stay healthy and active. The proper levels of magnesium help protect heart health, reduce the risk of metabolic conditions, improve sleep, increase testosterone levels, and support mental health.
People with diabetes, intestinal disease, heart disease or kidney disease should not take magnesium before speaking with their health care provider. Overdose. Signs of a magnesium overdose can include nausea, diarrhea, low blood pressure, muscle weakness, and fatigue. At very high doses, magnesium can be fatal.
According to the Office of Dietary Supplements , most people in the United States do not get enough magnesium from their diets alone. However, by taking supplements, most people get more magnesium than necessary. To avoid an overdose, do not take more than 350 mg of magnesium a day.