Magnesium
Also: magnesium glycinate · magnesium citrate · magnesium oxide · magnesium L-threonate · magnesium malate
Worth taking — modest free-testosterone benefit and clear effects on sleep quality, where most men are under-supplied.
Testosterone & hormonal load
Magnesium modulates sex hormone-binding globulin (SHBG). Higher magnesium intake is associated with lower SHBG, which in turn increases free (bioavailable) testosterone. An RCT in sedentary and active men found that 10 mg/kg/day magnesium supplementation for 4 weeks increased both total and free testosterone, with greater effects in active men. Magnesium is also essential for quality sleep (its deficiency worsens sleep quality), and poor sleep is strongly linked to reduced testosterone production.
Found in.
Two jurisdictions, two different verdicts.
Permitted in food supplements. EFSA upper safe level: 250 mg supplemental magnesium/day (not from food).
GRAS as a dietary supplement. Tolerable upper intake level for supplemental magnesium: 350 mg/day (NIH).
The receipts.
- [01]Cinar et al. 2011 — Magnesium and testosterone in athletes (PubMed)pubmed.ncbi.nlm.nih.gov/20352370/
- [02]Maggio et al. 2014 — Magnesium and testosterone in older men (PubMed)pubmed.ncbi.nlm.nih.gov/24723948/
- [03]NIH Office of Dietary Supplements — Magnesium Fact Sheetods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
Find Magnesium before it finds you.
Point the camera at any barcode. Mangood reads the ingredient list and tells you, in one tap, whether Magnesium is hiding in the bottle in your hand.