Most men don't realise how magnesium affects their testosterone levels. Research has revealed that men taking 450 mg of magnesium daily saw their testosterone jump by 24% in just four weeks. Your body needs this vital mineral to produce hormones, but almost half of Americans fail to get enough magnesium from their food.
Magnesium deficiency becomes a serious health concern especially when you have UK men over 60. Clinical deficiency might affect only about 2% of people, but low levels of zinc, magnesium, and vitamin D can hurt testosterone production. On top of that, magnesium's benefits go beyond hormone balance in elderly men's bodies, as this mineral helps improve their overall anabolic hormone status. Healthy men need about 420 mg daily, though each person's ideal magnesium dosage to support testosterone may differ.
This piece explains magnesium's role in men's hormonal health, particularly as they grow older. You'll find practical advice about supplements, food sources, and lifestyle changes that naturally support healthy testosterone levels.
The hidden epidemic: Magnesium deficiency in UK men over 60
Image Source: Metagenics UK
Magnesium deficiency has reached alarming levels among UK men over 60, yet many don't recognise it. Research shows that about 70% of Brits have low magnesium levels, and older adults face higher risks [1]. This hidden deficiency often stays unnoticed until symptoms become severe, creating what medical experts now call a hidden epidemic among older men.
Why older men are more at risk
Age changes how men's bodies handle this vital mineral. Their bodies go through several physical changes that affect magnesium levels. The digestive system becomes worse at absorbing magnesium from food [2]. The kidneys don't work as well with age and lose more magnesium through urine [3]. This creates a tough situation where older men absorb less magnesium while losing more of it [3].
Older adults eat fewer magnesium-rich foods than younger people do [3]. This lack of proper nutrition, combined with the body's reduced ability to use available magnesium, sets up the perfect conditions for deficiency. A newer study shows that magnesium intake keeps dropping as people age, according to National Health and Nutrition Examination data [3].
Medications play a big role too. Many prescriptions that men over 60 take can lower magnesium levels. These include water pills, antacids, and some antibiotics [4]. To name just one example, acid-reducing medications make it harder to absorb magnesium by changing stomach acid levels, while water pills increase magnesium loss through urine [4]. Since older adults often take several medications, this risk becomes much higher.
How modern diets contribute to low magnesium
Our Western diet has changed dramatically in recent decades. Processed foods now make up to 60% of what we eat [4]. This change seriously affects magnesium intake. Food processing removes up to 80-97% of magnesium from foods [4][5]. White flour production strips away most of the natural magnesium found in whole grains.
Today's farming methods have made things worse by reducing mineral content in foods. Heavy farming has stripped soil of essential nutrients, resulting in crops with less magnesium. Since 1940, the average magnesium levels in UK fruit and vegetables have dropped by about 10% [3]. The potassium-based fertilisers farmers use actually block magnesium uptake by plants [5].
These dietary habits drain even more magnesium:
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Drinking high-phosphorus soft drinks
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Regular alcohol consumption makes you lose more magnesium
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High sugar intake forces kidneys to flush out magnesium
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Coffee drinking increases magnesium loss
Between 1977 and 2012, calcium intake in diets grew 2-2.5 times faster than magnesium intake, creating an unbalanced calcium-to-magnesium ratio that might worsen magnesium levels [6].
Common symptoms often overlooked
Magnesium deficiency sneaks up on you with vague symptoms that people often blame on normal ageing or other conditions. Early warning signs include feeling tired, weak muscles, and poor appetite [3]. As levels drop further, you might notice sleep problems, muscle cramps, and irregular heartbeats [3].
Brain-related symptoms need special attention. Low magnesium can cause brain fog, memory issues, and trouble focusing [2]. Research links low magnesium intake to higher dementia risk [2]. In fact, a US study of 2,466 people over 60 found that those who got more magnesium scored better on cognitive tests [2].
The connection between magnesium deficiency and mood disorders raises serious concerns. Research shows that low magnesium might lead to anxiety and depression—conditions that can wreck older men's quality of life [6]. Hospital studies reveal that low magnesium levels make older adults 2.35 times more likely to develop sudden cognitive decline [7].
Regular blood tests often miss magnesium deficiency. This happens because only 1% of your body's magnesium flows in your bloodstream, while bones and tissues store the rest [2]. Normal-looking blood test results can hide a serious deficiency, leaving many men without proper diagnosis or treatment.
Men who notice these symptoms might benefit from [liposomal magnesium supplements](https://goldmanlaboratories.com/products/liposomal-magnesium-blend-complex-120-caps). These supplements offer better absorption than regular forms and help address the deficiency that affects magnesium testosterone relationships in older men.
How magnesium supports testosterone production
Image Source: Dreamstime.com
Magnesium does more than just provide nutrition - it's a vital catalyst that drives testosterone production through various biochemical pathways. This connection explains why men over 60 need proper magnesium levels to maintain their hormone balance as their testosterone naturally declines with age.
Magnesium's role in hormone synthesis
The body creates testosterone through several enzyme-dependent reactions that start with cholesterol. Magnesium is a vital cofactor these enzymatic processes need [2]. The body doesn't convert cholesterol into pregnenolone very well without enough magnesium - and pregnenolone helps create all steroid hormones [2].
There's another reason magnesium matters - it helps mitochondria work better, which directly affects how much testosterone you make. These cellular "powerhouses" are central to making steroid hormones [2]. Having enough magnesium will give a steady supply of ATP energy. Your body needs this energy to move cholesterol into mitochondria when it starts making testosterone [2].
Studies back this up. Men who took 450 mg of magnesium daily saw their testosterone levels jump by 24% in just four weeks [1]. The research showed that magnesium boosts testosterone no matter what other factors are at play:
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Body mass index
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Inflammatory markers
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Insulin levels
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Other hormones like DHEAS
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Physical conditions such as Parkinson's disease and heart failure [8]
This shows that micronutrients and testosterone are directly connected in a meaningful way.
Impact on Leydig cell function
Leydig cells in the testicles make most of your testosterone. Magnesium helps these specialised cells work better in several ways. It reduces oxidative stress and fights free radicals that could harm testicular function [9].
Scientists tested male rats and found that magnesium made key steroidogenic enzymes work better in testicular tissue. These enzymes include delta(5)3beta-hydroxysteroid dehydrogenase and 17beta-hydroxysteroid dehydrogenase [3]. The rats' testosterone levels went up as a result [3].
Magnesium doesn't just affect testosterone. Older men with higher magnesium levels also have more insulin-like growth factor 1 (IGF-1) [8]. These patterns hold true even when scientists account for many other factors [8]. This suggests a basic biological connection rather than just a coincidence.
Your cells need energy, and magnesium helps improve sleep quality. This indirectly helps testosterone production since your body makes most of its testosterone during deep sleep [1]. Magnesium creates a double benefit - it supports both the chemical pathways and physical conditions your body needs to make optimal hormone levels.
Interaction with SHBG and free testosterone
Sex hormone-binding globulin (SHBG) plays a big role in how much testosterone your body can use. Testosterone that binds to SHBG becomes inactive - only unbound "free testosterone" can affect your tissues [2].
Scientists used high-performance liquid chromatography (HPLC) to discover how magnesium changes the way testosterone binds to SHBG [3]. Magnesium binds to SHBG in a non-specific way, which creates uncompetitive inhibition with testosterone [3]. This means more testosterone stays in its bioavailable form instead of binding to SHBG [10].
Small changes in your blood magnesium levels (within 0.75–0.95 mM) can boost your bioavailable testosterone [3]. You need the right magnesium levels to keep more testosterone in its active, unbound state.
This relationship matters even more for men who have depression related to low testosterone, since not having enough magnesium can make both conditions worse [10]. Liposomal magnesium supplements get absorbed better than regular forms. They might work better for men dealing with these connected issues during [andropause symptoms](https://goldmanlaboratories.com/blogs/blog/natural-remedies-male-for-male-andropause-low-testosterone).
Scientific evidence linking magnesium and testosterone
Image Source: Dr. Tashko
Scientific research shows a strong link between magnesium levels and testosterone production. Studies across different groups back up how magnesium helps men maintain healthy hormone levels.
Key studies in older men
The groundbreaking InCHIANTI Study looked at 399 men who were 65 and older (mean age 74.18 years). The study showed a strong positive link between serum magnesium levels and total testosterone [11]. This link stayed strong even after the researchers factored in:
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Body mass index
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Inflammatory markers (IL-6)
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DHEAS levels
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Sex hormone binding globulin
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Insulin levels
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Physical strength measurements
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Existing health conditions [11]
This strong connection points to a basic biological link rather than just a correlation. Building on this, scientists ran a pilot study with hospitalised elderly men who had low magnesium. The results showed that intravenous magnesium supplementation helped maintain testosterone levels while the placebo group's levels dropped substantially [3]. This gives a great explanation of how magnesium might help older men keep their testosterone levels up as they age.
A study with older men found that serum magnesium linked strongly to both total testosterone and insulin-like growth factor 1 (IGF-1). These results held up even after adjusting for age, BMI, and other factors [4]. This dual relationship shows magnesium's broader effect on anabolic hormones beyond testosterone alone.
Findings from athletic and sedentary populations
Research on both active and inactive people lights up interesting patterns about magnesium's effects. A key study found that athletes taking a zinc-magnesium formula (with 450 mg magnesium aspartate) saw better testosterone levels compared to placebo. Their levels went up from 132.1 to 176.3 pg/mL, while control levels dropped from 141 to 126.6 pg/mL [3].
In spite of that, you don't need to be an athlete to benefit. A four-week study gave magnesium supplements (10 mg/kg body weight daily) to both tae kwon do practitioners and non-athletes. Both groups saw higher free and total testosterone levels [6]. The active group saw bigger gains [6]. This suggests cooperative effects between magnesium and exercise for testosterone optimisation.
These results show that magnesium supplements can help men whatever their activity level. Active men might see better results - useful information if you have age-related testosterone decline and want to address it naturally.
Animal studies and what they reveal
Animal research helps us learn about the mechanisms behind magnesium's effect on testosterone. Studies on mature male rats showed that magnesium substantially boosted steroidogenic enzymes - specifically delta(5)3beta-hydroxysteroid dehydrogenase and 17beta-hydroxysteroid dehydrogenase [3]. This boost led directly to higher serum testosterone.
Research also shows how magnesium deficiency affects specific testicular cells. In mice, low dietary magnesium impacts apical cells in the caput epididymis [5], which could affect sperm maturation. Studies on male dromedary camels linked age-related testosterone drops to changes in normal cation distribution—including magnesium—in reproductive tissues [5].
These animal studies explain the mechanisms behind what we see in human studies. They confirm that magnesium's effects on testosterone come from specific biological pathways that involve enzyme activation and cellular function in the male reproductive system.
The science gives a clear message to men worried about magnesium deficiency: proper supplementation could help maintain healthy testosterone production, especially if you're over 60 and dealing with age-related hormone changes.
Choosing the right magnesium: Types and absorption
Image Source: Metabolics
You need to understand the most important differences between available forms to pick the right magnesium supplement. Each supplement works differently because they vary in bioavailability and how your body absorbs them.
Magnesium glycinate vs citrate vs oxide
The market has magnesium compounds of all types, both organic and inorganic, that work differently. Magnesium glycinate combines the mineral with the amino acid glycine to create a chelated compound that passes easily through the intestinal wall. This form shows better absorption and is easier on your digestive system [12]. The glycine component helps absorption through the dipeptide transporter pathway, which improves bioavailability.
Magnesium citrate bonds with citric acid and offers excellent solubility with high bioavailability. This organic form dissolves easily in water, so you can use it in different ways [13]. While citrate absorbs well, it might cause mild digestive effects because of its osmotic properties.
Magnesium oxide contains the highest amount of elemental magnesium (about 60%) [7], but shows low bioavailability with absorption rates between 4-15% [14]. Your stomach acid must first dissolve this inorganic form before absorption - a process that gets harder as you age.
Which form is best for testosterone support?
Men who want to boost their testosterone levels through magnesium supplementation should focus on bioavailability. Research shows that organic magnesium compounds work better than inorganic ones for absorption and effectiveness [12].
Magnesium glycinate works especially well for testosterone support because it absorbs better and helps improve sleep [15]. This combination matters because good sleep directly affects testosterone production, creating benefits that work together.
Magnesium citrate is a good alternative that offers high bioavailability at a reasonable price. Healthcare professionals often suggest glycinate or citrate forms to treat hormonal imbalances because they absorb better and work more effectively [16].
Magnesium oxide doesn't work as well for overall benefits, including testosterone support [14], despite its high elemental magnesium content. The absorption ranking typically goes: magnesium glycinate > magnesium citrate > magnesium oxide [14].
Absorption challenges in older adults
Men over 60 face unique obstacles that younger adults don't experience. Their age-related decline in stomach acid production affects how well magnesium supplements dissolve, especially inorganic forms like magnesium oxide that need acid to work [7].
Their intestinal absorption becomes less efficient with age. Reduced intestinal surface area and fewer active transport proteins make it harder to maintain good magnesium levels.
Medications create another challenge. Many prescriptions that older men take—like acid reducers and certain antibiotics—can block magnesium absorption by changing gut pH [17].
Older men can tackle these challenges by:
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Choosing easily absorbed forms like magnesium glycinate or citrate
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Taking supplements with meals when stomach acid levels are higher
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Using fizzy or liquid forms that don't need to dissolve [12]
Men who show signs of low testosterone and depression might find relief by fixing magnesium deficiency with the right supplements to support their hormonal health and overall wellbeing.
How much magnesium do men over 60 need?
Image Source: Etsy
Men in their sixties and beyond need the right amount of magnesium as their bodies don't absorb it as well anymore. The right magnesium levels help maintain both overall health and hormone balance.
Recommended daily intake
Health authorities provide clear guidelines about magnesium intake for older men. The Recommended Dietary Allowance (RDA) stands at 420 mg daily for men over 51 [8]. This amount meets the nutritional needs of almost all healthy men.
Most men don't get enough magnesium. The National Health and Nutrition Examination Survey (NHANES) shows that men over 71 years old often lack adequate magnesium [8]. About 70-80% of adults above 70 don't meet their daily magnesium requirements [18].
British guidelines suggest a lower amount - 300 mg daily for men aged 19-64 years [19]. Yet nutritional surveys show that British men's actual intake falls way below these targets.
Magnesium dosage for testosterone benefits
Research on magnesium testosterone links points to specific amounts that work best. Studies showing notable hormone improvements typically use 400-450 mg daily:
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One study showed 24% higher testosterone levels with 450 mg of magnesium daily for four weeks [1]
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Athletes who took 10 mg of magnesium per kilogramme of body weight saw better free and total testosterone levels [6]
The good news? These amounts match the RDA, which suggests meeting daily recommendations might help optimise testosterone production.
When to consider supplements
Men over 60 might need magnesium supplements if they:
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Get less than 420 mg daily from food
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Have digestive issues or take certain medications that affect absorption
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Exercise a lot, which increases magnesium needs
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Experience poor sleep quality - both a cause and result of low magnesium
Food sources should be your first choice for magnesium. Supplements make sense if blood tests show low levels or symptoms don't improve.
Magnesium supplements are generally safe up to 400 mg daily [19]. Higher doses might cause diarrhoea [19]. Men who feel tired, weak, or down, along with testosterone-related depression, should talk to their doctor about supplement options, including liposomal magnesium.
Magnesium-rich foods and lifestyle tips
Image Source: GetLabTest.com
The most natural way to support testosterone levels comes from getting magnesium through food. Your magnesium levels can improve dramatically when you choose the right foods and time them strategically, especially in older men.
Top food sources for magnesium
Pumpkin seeds lead the pack with 156 mg per ounce [8], followed by chia seeds at 111 mg per ounce [8], and almonds providing 80 mg per ounce [8]. You'll also find excellent magnesium content in:
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Dark leafy greens like spinach (78 mg per half-cup boiled) [8]
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Cashews (74 mg per ounce) [8]
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Brown rice (42 mg per half-cup) [8]
You can boost your daily intake by adding nuts or seeds to breakfast cereals or including a spoonful of nut butter in your meals [2].
Magnesium and sleep quality
Good magnesium levels support better sleep quality, which creates a positive cycle for magnesium testosterone production. Your nervous system calms down as magnesium helps regulate neurotransmitters and supports melatonin production [20]. Most testosterone synthesis happens during deep sleep, and taking magnesium before bed can help you sleep deeper and reduce insomnia symptoms [21].
Timing your intake for better absorption
Your body absorbs liposomal magnesium best when you take it with meals throughout the day [22]. This method helps alleviate digestive side effects that might occur with large single doses [23]. Evening doses work particularly well for older adults who experience sleep issues or nighttime muscle cramps [24].
Daily consistent intake benefits men with low testosterone and depression more than occasional supplementation, as magnesium's hormonal benefits emerge through long-term use [23].
Conclusion
Magnesium's impact on testosterone is way more important than most men think. This vital mineral is the life-blood of hormonal health, especially for men in their sixties and beyond. The science clearly shows that good magnesium levels help testosterone production in many ways. It enhances enzyme processes, improves Leydig cell function and changes how SHBG binds.
Most UK men over 60 don't know their magnesium levels. They face many risks of being deficient. Their bodies don't absorb it well as they age. Their medications can interfere with it. Modern diets don't help either. This hidden health crisis needs attention. Getting enough magnesium is a simple but powerful way to support healthy testosterone levels naturally.
Your magnesium intake needs attention if you feel tired, sleep poorly, have weak muscles, or feel down. These signs often show up with testosterone-related depression. You can reach the daily target of 420mg through smart food choices and supplements when needed.
The type of supplement makes a big difference. Liposomal magnesium and magnesium glycinate work better than basic forms. They're great for older men because the body absorbs them easily. Taking them with meals and before bed helps a lot. This timing boosts the benefits and supports sleep quality, which helps make testosterone.
Magnesium is just one part of hormone health. It works best among other essential micronutrients for testosterone. Men need a comprehensive plan. Regular exercise and stress management matter too. This approach helps maintain hormone balance during ageing naturally.
The connection between magnesium and testosterone gives men a chance to deal with age-related hormone changes better. No supplement stops testosterone from declining completely. Good magnesium levels can help though. The science backs this up. Older men who pay attention to this mineral often improve their health and life quality. It's a simple change that makes a real difference.
Key Takeaways
Understanding the critical role of magnesium in testosterone production can help UK men over 60 address a widespread but often unrecognised nutritional deficiency that significantly impacts hormonal health.
• Magnesium deficiency affects 70% of Brits, with men over 60 at highest risk due to reduced absorption, medication interactions, and poor dietary choices
• Studies show 450mg daily magnesium supplementation increases testosterone by 24% in just four weeks through enhanced enzyme function and reduced SHBG binding
• Choose magnesium glycinate or liposomal forms over oxide for superior absorption, especially crucial as digestive efficiency declines with age
• Target 420mg daily through magnesium-rich foods like pumpkin seeds, almonds, and dark leafy greens, supplementing when dietary intake falls short
• Take magnesium with meals and before bedtime to optimise absorption and support sleep quality, as most testosterone synthesis occurs during deep sleep
The evidence clearly demonstrates that addressing magnesium deficiency represents a practical, science-backed approach to supporting healthy testosterone levels naturally. For men experiencing fatigue, poor sleep, or mood disturbances alongside hormonal changes, ensuring adequate magnesium intake may provide significant benefits for overall wellbeing and quality of life.
FAQs
Q1. Is magnesium supplementation recommended for men over 60? Yes, magnesium supplementation can be beneficial for men over 60. The recommended daily intake for men aged 51 and older is 420 mg. Many older adults have inadequate magnesium levels due to decreased absorption and dietary factors, so supplementation may help address this deficiency.
Q2. Can magnesium help increase testosterone levels in older men? Research suggests that magnesium can indeed support healthy testosterone levels in men. Studies have shown that magnesium supplementation of 450 mg daily can increase testosterone levels by up to 24% in just four weeks. Higher magnesium intake is associated with better testosterone levels and muscle mass.
Q3. How does magnesium support testosterone production? Magnesium plays a crucial role in testosterone synthesis by acting as a cofactor for enzymes involved in hormone production. It also helps reduce oxidative stress in Leydig cells, the primary site of testosterone production, and may decrease the binding of testosterone to sex hormone-binding globulin (SHBG), potentially increasing free testosterone levels.
Q4. What are the best dietary sources of magnesium for older men? Excellent dietary sources of magnesium include pumpkin seeds, almonds, spinach, cashews, black beans, and brown rice. For instance, one ounce of pumpkin seeds contains about 156 mg of magnesium, while a half-cup of boiled spinach provides approximately 78 mg.
Q5. How can men over 60 naturally boost their testosterone levels? Men over 60 can support healthy testosterone levels through various lifestyle measures, including regular exercise (especially weight training), maintaining a balanced diet rich in magnesium and other essential nutrients, managing stress, ensuring quality sleep, moderating alcohol consumption, and getting adequate vitamin D. Magnesium supplementation may also be beneficial when dietary intake is insufficient.
References
[1] - https://thedoctorspractice.co.uk/the-science-behind-vitamin-d-magnesium-and-zinc-natural-strategies-to-optimise-testosterone-levels/
[2] - https://viridian-nutrition.com/blogs/nutrition-articles/magnesium-a-guide-for-older-adults
[3] - https://pmc.ncbi.nlm.nih.gov/articles/PMC3958794/
[4] - https://pubmed.ncbi.nlm.nih.gov/21675994/
[5] - https://core.ac.uk/download/53288541.pdf
[6] - https://pubmed.ncbi.nlm.nih.gov/20352370/
[7] - https://formmed.com/wissen/mikronaehrstoffwissen/magnesium/which-magnesium-is-the-best-forms-bioavailability-and-recommendation
[8] - https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
[9] - https://healthymale.org.au/health-article/does-magnesium-increase-testosterone/
[10] - https://www.sciencedirect.com/science/article/abs/pii/S0731708508005955
[11] - https://pmc.ncbi.nlm.nih.gov/articles/PMC4623306/
[12] - https://www.sciencedirect.com/science/article/abs/pii/S0899900721001568
[13] - https://pmc.ncbi.nlm.nih.gov/articles/PMC6683096/
[14] - https://www.wbcil.com/blog/what-is-the-best-form-of-magnesium-glycinate-citrate-or-oxide/
[15] - https://www.lovelifesupplements.co.uk/blogs/love-life-health-blog/magnesium-glycinate-vs-citrate-vs-oxide-which-is-best-for-absorption
[16] - https://limitlessmale.com/blog/does-magnesium-increase-testosterone-heres-what-you-need-to-know/
[17] - https://www.medichecks.com/blogs/nutrition/which-magnesium-supplement-is-best-for-you?srsltid=AfmBOoqKXqbcC1O3yO27Bj7kQxXKxKN9G-LVpvCcm8ag1sjfqz808CHq
[18] - https://www.aarp.org/health/healthy-living/magnesium-benefits/
[19] - https://www.nhs.uk/conditions/vitamins-and-minerals/others/
[20] - https://mcpress.mayoclinic.org/living-well/magnesium-for-sleep-what-you-need-to-know-about-its-benefits/
[21] - https://pubmed.ncbi.nlm.nih.gov/35184264/
[22] - https://viridian-nutrition.com/blogs/nutrition-articles/when-is-the-best-time-to-take-magnesium-supplements
[23] - https://www.healthline.com/nutrition/best-time-to-take-magnesium
[24] - https://www.womenshealthnetwork.com/bone-health/when-is-the-best-time-to-take-magnesium/
