Boost Low Testosterone By 24% With Magnesium
Magnesium is the second most common electrolyte in the body and has an important use in the body as a crucial dietary mineral.Commonly used for its sedative effect, lowering blood pressure and boosting insulin sensitivity.
It is also found in testosterone boosting supplements, often as part of the ZMA combination.
Generally found in food stuffs including leafy greens, nuts and various grains.
Unlike vitamin D which needs to be supplemented unless you have 365 days per year exposure to sunshine, magnesium levels can often be boosted by simply changing your diet.
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Its a little discussed fact but magnesium deficiency is a growing problem. In the US alone it is thought that at least 68% of Americans have mild magnesium deficiency.
Todays fast food diets along with reduced food quality due to soil degradation are partially to blame, but the fact is that as we age we start to need more and more of it. It plays a crucial role in the control of inflammation, and reducing the effects of the stress hormone cortisol.
Where deficiency is identified, apart from eating more magnesium rich foods, recommended doses range between 200 and 450mg.
There are a few side effects linked to its ingestion and these can include bloating and diarrhoea.
Why Take Magnesium
Daily supplementation can help improve many health issues, these include
- High Blood sugar levels
- Insulin Sensitivity
- High Blood Pressure
- Poor Sleep Patterns
- Bad Cholesterol HDL
- Muscular Cramps
Required Amounts Of Magnesium
The Linus Pauling Institute tells us that it is men who need the most magnesium. the recommended daily allowance climbs as e get older, reaching its peak during our early 30’s at 420mg per day.
Magnesium is fairly common in our foods as long as we change our diet and eat healthily, but supplementing does make a huge difference. By taking at least 40mg per day ( experts do say that we could go as far as 100mg) we can make a huge difference.
Its a good idea to take Vitamin D3 alongside Magnesium as it is known to boost its absorption
Shilajit is another good supplement to take alongside Magnesium to help boost its effects.
In addition to this most good t-boosting supplements mix Magnesium alongside Vitamin B6 and Zinc to make a compound commonly known as ZMA – they all work together to optimise testosterone release.
Will Taking Magnesium Boost My Testosterone
If you already have sufficient magnesium in your body, then taking more will not make much difference to your testosterone levels.
That said, if you are one of the 68% of men who are lacking then the beneficial results of supplementing it could be huge.
Magnesium works in the blood to bind to SHBG (Sex Hormone Binding Globulin), rendering its testosterone reducing properties ineffective.
This allows the body retain more of its free testosterone with all the benefits that it provides. So much so that increases of up to 24% can be expected.
One landmark study that was published in the International Journal Of Andrology examined and tested 400 senior citizens for their magnesium levels in the blood.
The test results revealed that the men with naturally higher levels of magnesium in the blood also had notably higher levels of testosterone and IGF-1 levels.
This clearly shows that magnesium has a direct and positive effect on androgen hormones.
Another clinical trial that did show some beneficial effects involved martial arts specialists who took 10mg of 5 times a day for 4 weeks.
Some increases in both serum and free testosterone were shown with increases from 104.7% to 108.7% being typical after the test period.
Also when choosing a testosterone supplement with Magnesium, we strongly recommend picking one that uses Magnesium Citrate as this is a better, more powerful type which is absorbed and used better in the body.
Foods That Are High In Magnesium
There are certain foods that are exceptionally high in Magnesium.
- Whole Grains
- Spinach and Dark Leafy Greens
- Dark Chocolate
- Pumpkin Seeds
Magnesium is crucial to our everyday health and general well being, any shortfall can be quite detrimental and should ideally be supplemented.
Men suffering with the effects of low testosterone should try to include the combination of ZMA.
(Remember look for both Magnesium and Zinc in citrate form – its the most effective) to help redress the shortfall and boost their libido, energy and muscle tone…
The ZMA combination can be found in most GOOD T-boosting supplements.
ABOUT THE AUTHOR –
I am 58 years old, I currently live in London. I have one married daughter aged 33
I have always had a passion for fitness, In my younger days I was a keen swimmer and competed at county level both at home and abroad. I am also a keen squash and tennis player and have always been a keen gym goer.
I have a CPD accreditation in Sports Nutrition and am a published author with my articles featuring in some popular publications.
Over the past 12 years I have studied the effects of testosterone both in the younger man and as we get older, the effects of low or reduced testosterone and how increasing its production can really improve your health.
On a personal level, a number of years ago, I was diagnosed with Low-T myself, and my own in-depth research has helped me to redress my own health concerns.