magnesium testosterone connection image

The Magnesium – Testosterone Connection

Low magnesium levels are associated with lowered testosterone, thus magnesium supplementation has been shown to increase testosterone to normal ranges.

Active populations seem to have to highest rates of magnesium deficiency, possibly due to the amount lost in sweat during training and magnesium requirements to create energy and muscular contraction. 200-400mg of elemental magnesium are good levels, however labeling on products makes it very hard to understand how much elemental magnesium is actually present.

There are various magnesium supplements available, some with better absorption than others. Some of the good magnesiums include citrate, glycinate and gluconate, with gluconate absorption best during a meal. There are a variety of good magnesium’s out there, they crucial point is getting the right level of elemental magnesium.

I will often have my clients perform Epsom salt baths as well to help correct low magnesium levels. This allows for magnesium absorption transdermally through the skin.

Good Food Sources of magnesium include:

  • Spinach
  • Broccoli
  • Almonds
  • Cashews
  • Halibut
  • Kale
  • Celery
  • Green beans
  • Cucumber

Signs of magnesium insufficiency

  • Muscle cramps, especially calves and feet
  • Uncontrollable eye twitching or muscle spasms
  • Poor Sleep
  • Constipation
  • Restless legs
  • Poor blood sugar management

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