What is considered low testosterone?

According to the American Urological Association, low testosterone is defined as a total testosterone level below 300 ng/dL, confirmed by two separate early-morning blood tests, combined with symptoms such as reduced libido, fatigue, or decreased muscle mass.

What are the main symptoms of low testosterone?

The main symptoms of low testosterone include reduced sex drive, erectile dysfunction, decreased energy and fatigue, loss of muscle mass, increased body fat, mood changes including depression and irritability, difficulty concentrating, and reduced bone density.

How is low testosterone diagnosed?

Low testosterone is diagnosed through two separate morning blood tests showing testosterone levels below 300 ng/dL, along with the presence of clinical symptoms. Additional tests may include free testosterone, LH, FSH, and prolactin levels.

What causes low testosterone in men?

Low testosterone can be caused by aging (natural decline of 1-2% per year after age 30), obesity, chronic stress, sleep disorders, certain medications like opioids and corticosteroids, and underlying conditions such as diabetes, pituitary disorders, or testicular problems.

Is testosterone replacement therapy safe?

When properly prescribed and monitored by a qualified healthcare provider, testosterone replacement therapy is generally safe for men with confirmed low testosterone. Regular monitoring of hormone levels, hematocrit, and PSA is recommended to ensure safe treatment.

Magnesium and Testosterone:

Dec 4

Written By LaSumner Bass

Magnesium and Testosterone:

The Science Behind This Essential Mineral's Role in Male Hormonal Health

Medically Reviewed by Courtney LaSumner Bass, NP | Board-Certified Nurse Practitioner, Military Veteran

Published: December 2025 | Arsenal Men's Health Clinical Education Series

Key Takeaways

Nearly half of American men consume inadequate magnesium, and this deficiency may contribute to suboptimal testosterone levels, reduced energy, and impaired physical performance. While magnesium supplementation shows promise for supporting healthy testosterone production—particularly in active men and those with confirmed deficiency—it works best as part of a comprehensive approach to hormonal optimization. This article examines the peer-reviewed evidence, explains the biological mechanisms, and provides actionable guidance for Utah men seeking to optimize their hormonal health.

Introduction: The Overlooked Mineral in Men's Health

Testosterone—the primary male sex hormone—serves as the cornerstone of masculine vitality. It governs everything from muscle mass and bone density to mood regulation, cognitive function, and sexual health. Yet millions of American men experience declining testosterone levels, often without understanding the nutritional factors that may be contributing to this decline.

Enter magnesium: an essential mineral involved in over 300 enzymatic reactions throughout the body, including those directly related to hormone synthesis and regulation. Despite its critical importance, magnesium deficiency has been called a "public health crisis" by researchers, with estimates suggesting that up to 50% of the U.S. population fails to meet recommended daily intake levels.

At Arsenal Men's Health, we believe in evidence-based approaches to men's hormonal optimization. This comprehensive guide examines the scientific relationship between magnesium and testosterone, helping you understand whether addressing your magnesium status might support your hormonal health goals.

Understanding Testosterone: Why It Matters

Before exploring magnesium's role, it's essential to understand how testosterone functions in the male body. Testosterone exists in three primary forms in your bloodstream:

SHBG-Bound Testosterone (~44%): Tightly bound to sex hormone-binding globulin (SHBG), this fraction is essentially "locked away" and unavailable for immediate use by tissues.
Albumin-Bound Testosterone (~54%): Loosely bound to serum albumin, this portion can dissociate more readily and become available to tissues.
Free Testosterone (~1-2%): Unbound and immediately biologically active, this small fraction can directly enter cells and activate testosterone receptors.

The term "bioavailable testosterone" typically refers to the combination of free testosterone and albumin-bound testosterone—the fractions that can actually exert physiological effects. Understanding this distinction is crucial because interventions that affect SHBG levels can influence how much of your total testosterone is actually working for you.

Magnesium: The Master Mineral

Magnesium is the fourth most abundant mineral in the human body and the second most abundant intracellular cation after potassium. Approximately 60% of your body's magnesium resides in bone, 27% in muscle tissue, and the remaining percentage is distributed among soft tissues and blood.

Critical Functions of Magnesium

Magnesium participates in hundreds of biochemical processes essential for health:

Energy Production: ATP (adenosine triphosphate)—your body's cellular energy currency—requires magnesium to be biologically active. Every cell requires Mg-ATP for energy metabolism.
Protein Synthesis: Magnesium is essential for DNA and RNA synthesis, as well as the production of proteins including those involved in muscle development.
Neuromuscular Function: Proper nerve transmission and muscle contraction depend on adequate magnesium levels. Deficiency can manifest as muscle cramps, weakness, and fatigue.
Hormone Regulation: Magnesium influences the activity of various hormones, including insulin, thyroid hormones, and—critically for men—testosterone.
Cardiovascular Health: Magnesium helps regulate heart rhythm, supports healthy blood pressure, and contributes to vascular smooth muscle relaxation.

The Magnesium Deficiency Epidemic

Research published in the journal Nutrition Reviews found that approximately 48% of Americans consume less than the recommended daily amount of magnesium from food. A comprehensive review in Open Heart characterized subclinical magnesium deficiency as "a principal driver of cardiovascular disease and a public health crisis."

The recommended dietary allowance (RDA) for adult men is 400-420 mg of magnesium daily. However, several factors contribute to widespread insufficiency:

Depleted Soil: Modern agricultural practices have reduced the mineral content of vegetables by as much as 80-90% over the past century, according to some estimates.
Processed Food Consumption: Refined grains lose significant magnesium during processing. A diet high in processed foods typically provides inadequate magnesium.
Medication Interactions: Common medications including proton pump inhibitors, diuretics, and certain antibiotics can deplete magnesium stores.
Exercise-Induced Losses: Physical activity increases magnesium requirements by 10-20% due to losses through sweat and increased metabolic demand.
Alcohol Consumption: Alcohol increases urinary magnesium excretion and can impair intestinal absorption.

The Science: Magnesium-Testosterone Connection

Multiple peer-reviewed studies have investigated the relationship between magnesium status and testosterone levels. While the evidence base continues to evolve, several key findings have emerged.

Key Research Findings

The Cinar Study (2011)

Published in Biological Trace Element Research, this intervention study examined the effects of four weeks of magnesium supplementation (10 mg/kg body weight) on testosterone levels in both sedentary men and tae kwon do athletes.

Key findings included:

Both sedentary and athletic participants showed increases in free and total testosterone after supplementation.
The testosterone increases were more pronounced in the athletic group who exercised regularly.
Exercise itself increased testosterone levels relative to sedentary subjects, with magnesium appearing to have an additive effect.

Cinar V, et al. Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. Biol Trace Elem Res. 2011;140(1):18-23.

The Maggio Observational Study (2011)

Published in the International Journal of Andrology, this cross-sectional analysis examined serum magnesium levels in relation to testosterone in a cohort of older men from the InCHIANTI study.

The researchers found a significant positive correlation between serum magnesium and total testosterone levels, even after adjusting for potential confounders including BMI, IL-6, DHEAS, SHBG, insulin, IGF-1, and chronic diseases.

Maggio M, et al. Magnesium and anabolic hormones in older men. Int J Androl. 2011;34(6 Pt 2):e594-600.

The PMC Comprehensive Review (2014)

A detailed review published in the International Journal of Endocrinology titled "The Interplay between Magnesium and Testosterone in Modulating Physical Function in Men" synthesized available evidence on magnesium's role in testosterone bioactivity.

The authors concluded that magnesium exerts a positive influence on anabolic hormonal status, including testosterone, and may contribute to maintaining physical function in aging men.

Maggio M, et al. The Interplay between Magnesium and Testosterone in Modulating Physical Function in Men. Int J Endocrinol. 2014;2014:525249.

Biological Mechanisms: How Magnesium May Support Testosterone

Researchers have identified several potential mechanisms by which magnesium may influence testosterone levels and bioactivity:

1. SHBG Modulation

Laboratory research has demonstrated that magnesium may exert an uncompetitive inhibition effect on the binding of testosterone to sex hormone-binding globulin (SHBG). By reducing the affinity of this binding, magnesium may help increase the amount of bioavailable testosterone—the fraction that can actually enter cells and exert biological effects.

A biochromatographic study published in The Journal of Pharmaceutical and Biomedical Analysis demonstrated this effect, showing that in physiological magnesium concentration ranges, there was enhanced bioavailability of testosterone due to reduced SHBG binding.

2. Enzymatic Support

Testosterone synthesis requires multiple enzymatic steps, several of which are magnesium-dependent. Animal studies have shown that magnesium supplementation can enhance the activity of key steroidogenic enzymes, including delta(5)3beta-hydroxysteroid dehydrogenase and 17beta-hydroxysteroid dehydrogenase—enzymes critical for testosterone production.

3. Sleep Quality Enhancement

Sleep is critical for testosterone production, with the majority of daily testosterone release occurring during sleep. Magnesium has well-documented effects on sleep quality through its role in regulating GABA receptors and the stress response. By supporting healthy sleep architecture, adequate magnesium may indirectly support optimal testosterone production.

4. Anti-Inflammatory Effects

Chronic low-grade inflammation is associated with reduced testosterone levels. Magnesium possesses anti-inflammatory properties and adequate status is associated with lower levels of inflammatory markers such as C-reactive protein (CRP) and IL-6. By modulating inflammation, magnesium may help create a more favorable environment for testosterone production.

5. Insulin Sensitivity

Insulin resistance is strongly associated with lower testosterone levels and reduced SHBG. Magnesium plays a crucial role in insulin signaling and glucose metabolism. Adequate magnesium intake supports healthy insulin sensitivity, which may indirectly benefit testosterone status.

Important Considerations and Limitations

While the research on magnesium and testosterone is promising, it's essential to maintain a balanced perspective:

Magnesium Is Not a "Magic Bullet"

Testosterone levels are influenced by numerous factors including age, genetics, body composition, sleep quality, stress levels, and overall nutrition. Addressing magnesium status alone is unlikely to produce dramatic changes if other factors remain suboptimal.

Greatest Benefit for Those With Deficiency

The research suggests that individuals with true magnesium deficiency or insufficiency are most likely to see benefits from optimization. Men who already have adequate magnesium status may see minimal additional benefit from supplementation.

Effect Size Considerations

While studies have shown statistically significant relationships between magnesium and testosterone, the magnitude of testosterone increases from magnesium supplementation alone is typically modest. Men with clinically low testosterone should work with a qualified healthcare provider to explore comprehensive treatment options.

Optimizing Your Magnesium Status

Dietary Sources

The foundation of optimal magnesium status should be a nutrient-dense diet. Excellent food sources include:

Pumpkin Seeds: One ounce provides approximately 156 mg (37% RDA)
Spinach (cooked): One cup provides approximately 157 mg (37% RDA)
Swiss Chard (cooked): One cup provides approximately 150 mg (36% RDA)
Dark Chocolate (70%+): One ounce provides approximately 64 mg (15% RDA)
Almonds: One ounce provides approximately 80 mg (19% RDA)
Avocado: One medium avocado provides approximately 58 mg (14% RDA)
Black Beans (cooked): One cup provides approximately 120 mg (29% RDA)
Salmon: Three ounces provides approximately 26 mg (6% RDA)

Magnesium Supplement Forms

If dietary intake is insufficient, supplementation may be appropriate. Not all magnesium supplements are created equal—different forms have varying bioavailability and clinical applications:

Form

Bioavailability

Best For

Magnesium Glycinate

High

Sleep, stress, muscle recovery; gentle on GI

Magnesium Citrate

High

General supplementation; mild laxative effect

Magnesium L-Threonate

High (CNS)

Cognitive function; crosses blood-brain barrier

Magnesium Malate

Moderate-High

Energy production; muscle pain

Magnesium Taurate

Moderate-High

Cardiovascular support; calming

Magnesium Oxide

Low (~4%)

Constipation relief; not ideal for deficiency correction

Dosing Recommendations

For most men, a daily magnesium intake of 400-420 mg is recommended. This can be achieved through a combination of diet and supplementation. If supplementing:

Start with 200-400 mg daily of a well-absorbed form
Take with food to enhance absorption
Evening dosing may support sleep quality
Athletes may require higher intake (up to 500-600 mg)
Avoid exceeding 350 mg from supplements alone without medical supervision

Recognizing Magnesium Deficiency

Magnesium deficiency can be challenging to diagnose because serum magnesium levels don't always reflect total body stores. However, common signs and symptoms include:

Muscle cramps, twitches, or spasms
Persistent fatigue or weakness
Sleep disturbances or insomnia
Mood changes, irritability, or anxiety
Heart palpitations or irregular heartbeat
Numbness or tingling sensations
Poor exercise recovery

Men who exercise intensely, consume alcohol regularly, take certain medications, or have digestive issues should be particularly attentive to their magnesium status.

A Comprehensive Approach to Testosterone Optimization

While optimizing magnesium status is a valuable component of hormonal health, it should be part of a broader strategy. At Arsenal Men's Health, we recommend addressing testosterone optimization through multiple evidence-based pillars:

Sleep Optimization: Aim for 7-9 hours of quality sleep. Testosterone production peaks during sleep.
Resistance Training: Regular strength training is one of the most effective natural testosterone boosters.
Body Composition: Maintaining healthy body fat levels supports optimal hormone balance.
Stress Management: Chronic stress elevates cortisol, which can suppress testosterone production.
Micronutrient Optimization: Beyond magnesium, ensure adequate vitamin D, zinc, and other key nutrients.
Medical Evaluation: For persistent symptoms of low testosterone, proper laboratory testing and clinical evaluation are essential.

The Arsenal Men's Health Approach

At Arsenal Men's Health, we understand that every man's hormonal health journey is unique. Our clinician-led approach combines comprehensive laboratory assessment with personalized treatment protocols designed to optimize your specific situation.

Whether you're looking to optimize nutrition and lifestyle factors, explore the role of targeted supplementation, or evaluate whether testosterone replacement therapy might be appropriate, our experienced providers are here to guide you with evidence-based recommendations tailored to your goals.

Conclusion

The relationship between magnesium and testosterone represents a fascinating intersection of nutritional science and endocrinology. The evidence suggests that maintaining optimal magnesium status may support healthy testosterone levels through multiple mechanisms, including modulation of SHBG binding, support of steroidogenic enzymes, and enhancement of sleep quality.

For Utah men seeking to optimize their hormonal health, ensuring adequate magnesium intake—whether through diet, supplementation, or both—is a reasonable and evidence-supported strategy. However, magnesium optimization works best as part of a comprehensive approach that addresses sleep, exercise, stress, and overall nutrition.

If you're experiencing symptoms suggestive of low testosterone or are interested in learning more about hormone optimization, we invite you to schedule a consultation with our team. Together, we can develop a personalized strategy to help you feel and perform at your best.

References

Cinar V, Polat Y, Baltaci AK, Mogulkoc R. Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. Biol Trace Elem Res. 2011;140(1):18-23. doi:10.1007/s12011-010-8676-3
Maggio M, Ceda GP, Lauretani F, et al. Magnesium and anabolic hormones in older men. Int J Androl. 2011;34(6 Pt 2):e594-600. doi:10.1111/j.1365-2605.2011.01193.x
Maggio M, De Vita F, Lauretani F, et al. The Interplay between Magnesium and Testosterone in Modulating Physical Function in Men. Int J Endocrinol. 2014;2014:525249. doi:10.1155/2014/525249
DiNicolantonio JJ, O'Keefe JH, Wilson W. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis. Open Heart. 2018;5(1):e000668. doi:10.1136/openhrt-2017-000668
Rosanoff A, Weaver CM, Rude RK. Suboptimal magnesium status in the United States: are the health consequences underestimated? Nutr Rev. 2012;70(3):153-164. doi:10.1111/j.1753-4887.2011.00465.x
Workinger JL, Doyle RP, Bortz J. Challenges in the Diagnosis of Magnesium Status. Nutrients. 2018;10(9):1202. doi:10.3390/nu10091202
Clemesha CG, Thaker H, Samplaski MK. 'Testosterone Boosting' Supplements Composition and Claims Are not Supported by the Academic Literature. World J Mens Health. 2020;38(1):115-122. doi:10.5534/wjmh.190043
Kupis L, Dobroński PA, Radziszewski P. Variability in the bioavailability of zinc, magnesium, and testosterone supplements: systematic review and meta-analysis. J Nutr Sci. 2023;12:e48. doi:10.1017/jns.2023.32
Feldman HA, Longcope C, Derby CA, et al. Age trends in the level of serum testosterone and other hormones in middle-aged men: longitudinal results from the Massachusetts male aging study. J Clin Endocrinol Metab. 2002;87(2):589-598. doi:10.1210/jcem.87.2.8201
Veronese N, Watutantrige-Fernando S, Luchini C, et al. Effect of magnesium supplementation on glucose metabolism in people with or at risk of diabetes: a systematic review and meta-analysis of double-blind randomized controlled trials. Eur J Clin Nutr. 2016;70(12):1354-1359. doi:10.1038/ejcn.2016.154

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MEDICAL DISCLAIMER

This article is for educational purposes only and does not constitute medical advice. The information provided should not be used for diagnosing or treating health conditions. Treatment decisions should be made by a licensed medical provider based on individual assessment. Always consult with a qualified healthcare professional before starting any new supplement regimen or if you have concerns about your hormonal health.