Magnesium - why do men need a body? How does testosterone affect?

Magnesium - why do men need a body? How does testosterone affect?

Magnesium - why do men need a body? How does testosterone affect?
Magnesium - why do men need a body? How does testosterone affect?

Magnesium is one of the minerals with the highest concentration in human cells. It is essential for the health of the cardiovascular and nervous system and muscle function. Magnesium helps maintain normal blood sugar levels, affects blood pressure and helps eliminate cholesterol.

How does magnesium affect the male body (especially testosterone levels)? What are the indications for its use? Does this mineral really help fight stress, migraines, cramps and hair loss? Magnesium and food content and recommended daily value.

The importance of magnesium for men

Magnesium is a key mineral for the normal functioning of the human body. It optimizes the process of glucose absorption, activates the formation of protein and regulates the processes of the central nervous system and brain. This electrolyte is also important for the release of energy during exercise. The effect of magnesium on testosterone levels is especially important (in fact, magnesium can increase its bioavailability).

Long-term deficiency of this mineral is associated with low levels of sex hormones in men - in other words, erectile problems may be related to a lack of magnesium in the diet.

With age, the demand for magnesium increases - more precisely, the level of absorption of magnesium decreases. In the presence of chronic diseases (including diabetes, cardiovascular disease and alcoholism), men should monitor the intake of magnesium in their diet.

  • important at all stages of protein synthesis
  • regulates the functions of the nervous system
  • essential for muscle function (including heart muscle)
  • promotes the elimination of cholesterol

Daily norms

The daily requirement of magnesium for men is 400-450 mg (for women the figure is lower - 300 mg). Keep in mind that the speed of the mineral increases with sports - both strength training and cardio. In addition, drinking alcohol accelerates the elimination of magnesium from the body.

Symptoms of magnesium deficiency include muscle cramps and cramps, high blood pressure, rapid heartbeat, headaches, sleep problems, fatigue and depressive tendencies. Equally important, a lack of magnesium can cause problems with vitamin D production and lower testosterone levels.

Insufficient mineral intake is associated with high blood pressure, atherosclerosis, diabetes, myocardial infarction and stroke. In other words, magnesium can actually help fight insomnia, stress, seizures and other symptoms of deficiency.

Influence on the body

magnesium Effect on the body

Beginning at age 35, testosterone levels in men (and the ability of tissues to absorb free testosterone) fall by about 1-2% each year. This reduction in turn leads to loss of muscle mass and has a negative impact on libido and performance.

Magnesium, selenium and zinc are the most important minerals for maintaining healthy testosterone levels in men. The older a man is, the more the lack of these nutrients affects a number of body parameters - especially at low levels of physical activity and the presence of depression.

Magnesium and testosterone

Studies show that high blood pressure, diabetes and many other health conditions negatively affect the body's ability to use magnesium - while increasing the demand for minerals. In fact, it is a double blow to health.

Magnesium deficiency, in turn, can cause muscle dysfunction and the cardiovascular system, including the genitals. Given the effects on testosterone levels, chronic magnesium deficiency can lead to erectile dysfunction (especially in older men).

Magnesium in food

Magnesium in food - products

Magnesium deficiency in the diet has been a problem since the 1950s. In 1995, the World Health Organization recognized that magnesium deficiency was an important health risk for men and declared that, since the beginning of the 20th century, mineral consumption had exceeded half, increasing from 500 mg per day to 175 mg. 225 mg³

It is estimated that no more than 25% of the population gets the necessary minerals from their diet every day. A typical diet containing meat, potatoes and wheat products (bread, pasta, baked goods) cannot cover the daily value.

Foods rich in magnesium include a variety of nuts and seeds, fake cereals (including buckwheat and quinoa), brown rice and chocolate, and avocados. Magnesium is also on the counter.


Magnesium is a key trace element for maintaining optimal health in men. The consequences of the deficiency include a decrease in testosterone levels - while only a quarter of the population receives their daily intake of magnesium from their diet.

Scientific sources:

  1. The interaction between magnesium and testosterone in the modulation of physical function in men,  source
  2. Effects of magnesium supplements on blood pressure,  source
  3. WHO: Calcium and magnesium in drinking water Importance for public health,  pdf