The link between magnesium and testosterone is nowhere near what most men think. Men who took 450 mg of magnesium supplements daily saw their testosterone levels jump by 24% in just four weeks. This mineral is vital to men's hormonal health, especially after age 60.
As men get older, their testosterone and insulin-like growth factor 1 (IGF-1) levels drop. These changes can lead to metabolic syndrome, diabetes and higher mortality rates in older men. Recent studies show that magnesium levels directly affect these vital anabolic hormones. Low magnesium can by a lot hurt testosterone production. This mineral helps boost testosterone in men who don't have enough. Magnesium supplements also improve how well the body uses testosterone. Many men don't get enough magnesium from their food, even though health experts say men need 300mg every day.
In this piece, we'll get into the hidden connection between magnesium and testosterone, with a focus on men over 60. The scientific evidence tells an interesting story. You'll learn how different magnesium supplements affect hormone levels and get practical advice on the right dosage to support your body's natural hormone production.
The link between magnesium and testosterone in older men
Image Source: Biospec Nutritionals
The link between magnesium testosterone levels becomes more important when men reach their 60s. New research has clarified this vital connection and gave an explanation about how men can keep their hormone levels balanced naturally.
Why testosterone matters after 60
Testosterone is the life-blood of male health throughout life, and it becomes even more vital after 60. This primary male sex hormone drops by approximately 1% per year after age 40. Men's testosterone production falls 30% below peak levels by age 70 [1]. In spite of that, at least 75% of older men maintain normal testosterone levels [1].
This age-related decline means more than just numbers on a lab report—it changes your quality of life. Testosterone plays a central role in muscle maintenance, bone density, brain function, and proper fat distribution [2]. On top of that, research showed that lower testosterone levels can predict metabolic syndrome, diabetes, and mortality in older men [3].
Men in their later years need optimal testosterone levels because this hormone affects:
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Muscle strength and mass retention
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Bone mineral density
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Cognitive function and memory
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Energy levels and vitality
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Sexual function and libido
Overview of magnesium's role in hormone regulation
Magnesium helps balance hormones, especially when it comes to testosterone production. Your body needs this essential mineral for over 300 biochemical reactions that help enzymes work properly [2]. The entire hormone system struggles without enough magnesium.
Magnesium helps testosterone production by affecting sex hormone-binding globulin (SHBG). This protein attaches to testosterone and makes it unusable by your body. Lower SHBG levels appear when you have enough magnesium, which lets more testosterone work in your body [2]. Magnesium also helps the enzyme systems that create testosterone [2].
Magnesium supports testosterone in other ways too. It helps Leydig cells work better and reduces oxidative stress. The mineral creates perfect conditions for testosterone production, which makes magnesium deficiency testosterone a real concern for ageing men.
What recent studies reveal about magnesium and male hormones
Scientific evidence supporting the magnesium male hormones connection keeps getting stronger. A groundbreaking study in Biological Trace Element Research showed men who took magnesium supplements (10 mg/kg body weight) daily for four weeks saw an increase in both free and total testosterone levels [4]. Both inactive and active men improved, but those who exercised saw better results [4].
Research on older men revealed that magnesium levels matched up with total testosterone (β ± SE, 34.9 ± 10.3; p = 0.001) [3]. This connection stayed strong even after considering other factors like BMI and insulin levels [3].
The benefits go beyond just testosterone. Studies showed magnesium levels also matched with total insulin-like growth factor 1 (IGF-1) (β ± SE, 15.9 ± 4.8; p = 0.001), another important growth hormone [3].
Scientists found two main reasons for these results:
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Low magnesium leads to more reactive oxygen species, which hurts hormone production
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Low magnesium causes inflammation that makes it harder to produce testosterone [3]
Both testosterone and IGF-1 work as antioxidants, and their levels drop when exposed to oxidative stress [3]. This makes magnesium supplement testosterone benefits especially important for men over 60 who want to support their hormone health naturally.
How magnesium supports testosterone production
Learning about the biochemical pathways that connect magnesium testosterone production shows several key mechanisms. These make this mineral vital for men's hormonal health.
Reduces SHBG to increase free testosterone
Magnesium helps testosterone production by affecting sex hormone-binding globulin (SHBG)—a protein that binds to testosterone and makes it biologically inactive. The body maintains optimal magnesium levels which leads to lower SHBG levels. This results in more free, bioavailable testosterone in circulation [5]. This benefit becomes even more important as men age since SHBG levels tend to rise over time.
Research backs this connection. Studies show that taking magnesium helps control SHBG levels and boosts testosterone bioavailability [6]. This will give a better chance for testosterone to stay active and support essential functions like muscle maintenance and brain health.
Improves Leydig cell function
The testes contain Leydig cells that produce most of our testosterone. These cells use various enzymes to turn cholesterol into testosterone. Magnesium plays a key role in this conversion process [7]. The enzymes don't work well without enough magnesium, which leads to lower testosterone production.
Studies have documented substantial improvements in steroidogenic enzymes—specifically delta(5)3beta-hydroxysteroid dehydrogenase and 17beta-hydroxysteroid dehydrogenase—after people took magnesium supplements [8]. These enzymes are the foundations of testosterone synthesis, and better enzyme activity leads to higher serum testosterone levels.
Lowers oxidative stress and inflammation
Hormonal imbalances often stem from oxidative stress and inflammation, especially in older men. Research shows that magnesium deficiency testosterone problems are linked to higher inflammation and oxidative damage in hormone-producing tissues [7].
Magnesium works as an antioxidant to fight free radicals that can harm testicular function [9]. Studies also show that magnesium is vital for oxidative balance. Men with low testosterone often have much lower magnesium levels than those with normal testosterone [10].
Supports better sleep and recovery
The quality of your sleep directly affects testosterone production. Most testosterone release happens during deep sleep phases. Magnesium aids this process by:
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Controlling GABA, your brain's main calming neurotransmitter
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Lowering cortisol release that competes with testosterone
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Making sleep better and reducing nighttime wake-ups [7]
Better sleep quality makes magnesium supplement testosterone benefits more powerful. This creates ideal conditions for hormone production. Research confirms that magnesium helps people fall asleep faster, sleep better, and wake up less in early morning [7].
Men over 60 who experience magnesium low testosterone symptoms might get the best results by addressing both issues together. This natural approach to managing andropause works even better when combined with other micronutrients that support testosterone production.
Types of magnesium and their effectiveness
Image Source: Metabolics
Different types of magnesium have varying effects on hormonal health. Men looking to boost their testosterone levels should know the differences between magnesium compounds.
Magnesium glycinate: best for sleep and stress
Magnesium glycinate combines elemental magnesium with glycine, an amino acid that helps you relax. This form helps you sleep better and eases anxiety [11]. Your nervous system calms down, which lets you fall asleep faster and get more restful sleep.
Your body absorbs this form easily, so you don't need to take too much [12]. It also helps your body's melatonin work better, leading to deeper and more refreshing sleep [12]. Unlike other types, magnesium glycinate is easy on your stomach, making it perfect for everyday use [1].
Magnesium citrate: good absorption, mild laxative
Magnesium citrate works well as an organic salt. Research shows that organic magnesium salts like magnesium citrate have higher bioavailability than inorganic salts [13]. Tests confirm that both urine and blood magnesium levels rose by a lot after taking magnesium citrate compared to magnesium oxide [14].
Magnesium citrate's unique feature is how it acts as a natural laxative. It pulls water into your intestines to soften stool [15]. This helps men with constipation but might not suit those with sensitive stomachs.
Magnesium taurate: heart health benefits
The combination of magnesium and taurine creates magnesium taurate, which is great for heart health. Research shows it helps lower blood pressure and protects your heart through its antioxidant properties [16].
Studies reveal that magnesium taurate reduces lipid peroxidation and might slow down heart muscle damage [16]. It helps control blood pressure, keeps your heart rhythm steady, and supports healthy cholesterol levels [17].
Magnesium oxide: high magnesium content, low bioavailability
Magnesium oxide contains the highest elemental magnesium content (60%) compared to magnesium citrate (15%), giving you more magnesium in each capsule [3]. However, your body doesn't absorb it well [13].
Your digestive system processes magnesium oxide slowly because it has more magnesium and doesn't dissolve easily [3]. This means your blood levels won't spike, and it won't flush out quickly - helpful for keeping steady magnesium levels.
Choosing the best magnesium for men over 60
Magnesium glycinate usually works best for testosterone support because it's easy to absorb and gentle on your system. It improves sleep quality, which is vital since your body produces most testosterone during deep sleep.
Men dealing with symptoms of andropause might prefer magnesium taurate if they're also watching their heart health. Those struggling with constipation could find magnesium citrate more helpful, even with its laxative effect.
The best natural remedy for hormonal balance depends on what your body needs. Health experts say most forms can boost your magnesium levels, though some work better than others [18].
How much magnesium do men over 60 need?
Men over 60 need to know their exact magnesium testosterone requirements. The recommended intake stays the same with age, but older men face special challenges to keep their levels right.
UK dietary intake recommendations
The NHS tells men aged 19-64 to take 300mg of magnesium daily [5]. Other health experts suggest taking 400-420mg to keep hormone levels balanced [8]. The reality shows that men only get about 225mg of magnesium each day [8]. This gap gets bigger as they age.
Our modern diet habits create this shortage. We eat too many processed foods and not enough green vegetables and whole grains [8]. The situation gets worse because farming methods have cut soil magnesium levels by up to 30% in the last few decades [2]. Food processing removes 80-90% of magnesium [2].
Signs of magnesium deficiency testosterone issues
You might have magnesium deficiency testosterone problems if you notice:
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No appetite and feeling sick
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Strange tiredness and weakness
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Mood swings and getting annoyed easily [19]
The body sends stronger warning signs as the deficiency gets worse. You might feel muscle contractions, cramps, numbness, and tingling [19]. These signs often show up with lower testosterone levels. Research links low magnesium to fewer anabolic hormones [20].
Men who feel less energetic, have lower sex drive, or lose muscle mass might have a magnesium low testosterone problem that needs attention.
Magnesium supplement testosterone dosage guidelines
Research shows clear results about boosting testosterone with micronutrient supplementation. A breakthrough study found that taking 450mg of magnesium daily boosted testosterone by 24% in just four weeks [6].
The Department of Health says you should not take more than 400mg of magnesium supplements daily unless your doctor says it's okay [5]. Higher doses might upset your stomach. Magnesium glycinate or citrate work best to support testosterone because your body absorbs them better.
Men who want to try natural remedies for andropause should think about magnesium as their main supplement among other testosterone-supporting nutrients.
When to test magnesium levels
You should get tested if:
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You have several deficiency symptoms
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You have chronic conditions that affect how you absorb minerals
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Your medications interact with magnesium
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You plan to take high doses of supplements [21]
Regular blood tests look at serum magnesium, but they don't tell the whole story. Your magnesium levels might look normal even if your cells need more [8]. Ask for a test if you feel muscle weakness, irregular heartbeat, or tiredness along with dropping testosterone levels [21].
Safety, interactions, and supplementation tips
Men over 60 who take multiple medications need to pay special attention to magnesium testosterone booster supplementation safety.
Common medications that interact with magnesium
These medication classes can affect how your body processes magnesium supplements or change their effectiveness:
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Antibiotics: Tetracyclines (doxycycline, minocycline) and fluoroquinolones (ciprofloxacin) combine with magnesium in your digestive system. This reduces how well the antibiotics work. You should take these antibiotics at least two hours before or 4-6 hours after magnesium [22].
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Bisphosphonates: Your body absorbs less alendronate (Fosamax) and similar osteoporosis medications when you take them with magnesium. Make sure to separate these by at least two hours [22][23].
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Diuretics: Water pills affect your magnesium male hormones balance substantially. Some types (thiazides, loop diuretics) cause you to lose magnesium, while others (potassium-sparing diuretics) make your body hold onto it [4].
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Proton Pump Inhibitors: Using acid-reducing medications for more than a year can drain your magnesium levels [23].
Who should avoid magnesium supplements
Some health conditions make magnesium supplement testosterone boosting dangerous:
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Kidney failure: Your kidneys might not remove excess magnesium if they're not working properly. This could lead to dangerous levels in your body [24][25].
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Heart block: Your heart rhythm might worsen because magnesium affects how your heart beats [26].
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Myasthenia gravis: Magnesium might make this neuromuscular condition worse by blocking acetylcholine release [24][27].
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Severe digestive disorders: You should not take oral magnesium if you have a bowel obstruction [26].
How to take magnesium safely
These guidelines help maximise magnesium deficiency testosterone benefits while avoiding side effects:
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NHS recommends keeping supplement intake under 400mg daily [5].
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Begin with small doses and slowly increase them based on your needs.
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Your body absorbs magnesium better with food.
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Magnesium glycinate offers better absorption than other forms.
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Taking smaller doses throughout the day works better than one large dose.
Reduce your dosage right away if you experience diarrhoea, nausea, or abdominal cramping [5][26].
Food vs supplement: what's better for older men
A combined approach works best for supporting best magnesium for men intake:
Natural food sources provide balanced nutrients that your body absorbs easily. You can get magnesium from:
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Dark leafy greens
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Nuts and seeds (especially pumpkin seeds)
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Whole grains
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Legumes
Supplements help target specific magnesium low testosterone symptoms with precise doses. Men over 60 should focus on dietary sources first and add supplements strategically. Those with confirmed deficiencies benefit most from combining both approaches under medical supervision [28][25].
Learn more about micronutrients and testosterone through our additional resources on micronutrients and testosterone or natural remedies for andropause.
Conclusion
Magnesium's relationship with testosterone is far more important than we once thought. This fact becomes even more relevant for men in their sixties and beyond. Research shows this mineral is the life-blood of healthy testosterone levels. It works through several pathways - it reduces SHBG, supports Leydig cell function, decreases oxidative stress, and helps you sleep better. Men who added magnesium supplements to their daily routine saw amazing hormonal improvements in just weeks. This proves how well natural approaches work for hormonal balance.
Magnesium deficiency is common among older men, and with good reason too. Poor diet choices, depleted soil, and food processing methods are to blame. These deficiencies create the perfect environment for testosterone levels to drop, which can speed up male ageing symptoms. The good news is that fixing this nutritional gap gives men an easy way to keep their vitality.
Men who care about their hormonal health should think about the different forms of magnesium. Magnesium glycinate stands out because it absorbs well and helps you sleep better. Magnesium citrate absorbs well too but might act as a mild laxative. Magnesium taurate offers extra benefits for heart health. The type matters less than taking it regularly, though absorption rates differ by a lot between types.
Safety comes first with magnesium supplements. Men who take certain medications or have specific health conditions need to ask their healthcare providers before starting supplements. A combined approach works best - eat more magnesium-rich foods and supplement strategically to reach 300-400mg daily.
The evidence clearly shows that magnesium is vital to natural approach to managing andropause. Men who want to support their hormonal health naturally should definitely optimise their magnesium levels among other micronutrients that support testosterone production. This mineral is just one part of a complete approach to natural remedies for male hormonal health. Its effect on testosterone levels deserves special attention.
Simple changes in diet and supplements often make a big difference. Men who notice less energy, muscle loss, or decreased vitality might find that fixing their magnesium deficiency helps restore their hormonal balance. This can improve their quality of life as they age.
Key Takeaways
Understanding the magnesium-testosterone connection can significantly impact male vitality after 60, offering a natural approach to hormonal health through proper supplementation and dietary choices.
• Men supplementing with 450mg magnesium daily experienced a 24% testosterone increase within four weeks, demonstrating its powerful hormonal benefits.
• Magnesium reduces SHBG levels and supports Leydig cell function, directly increasing free testosterone availability for muscle maintenance and energy.
• Most men consume only 225mg magnesium daily, well below the recommended 300-400mg, creating deficiencies that worsen testosterone decline.
• Magnesium glycinate offers superior absorption and sleep benefits, whilst citrate provides good bioavailability with mild laxative effects.
• Men taking antibiotics, diuretics, or osteoporosis medications must time magnesium supplements carefully to avoid dangerous interactions.
For men over 60 experiencing fatigue, reduced muscle mass, or declining vitality, addressing magnesium deficiency represents a scientifically-backed strategy for naturally supporting testosterone levels and overall male health during the ageing process.
FAQs
Q1. How can men over 60 naturally boost their testosterone levels? A combination of regular exercise (both aerobic and resistance training), proper nutrition, and adequate sleep can help increase testosterone production in older men. Additionally, ensuring sufficient magnesium intake through diet or supplements may support healthy testosterone levels.
Q2. Is magnesium supplementation recommended for men over 60? Yes, magnesium supplementation can be beneficial for men over 60. The recommended daily intake is 420 milligrammes for men aged 51 and older. However, it's best to consult with a healthcare provider before starting any new supplement regimen.
Q3. How does magnesium affect testosterone levels in men? Magnesium has been shown to support testosterone production and increase free testosterone levels in men. It helps reduce sex hormone-binding globulin (SHBG), which allows more testosterone to remain active in the body. Magnesium also supports better sleep, which is crucial for testosterone production.
Q4. What are the signs of magnesium deficiency in older men? Common signs of magnesium deficiency include fatigue, muscle weakness, irritability, and sleep disturbances. In some cases, it may also contribute to lower testosterone levels. If you're experiencing these symptoms, it's worth discussing magnesium testing with your doctor.
Q5. Which form of magnesium is best for supporting testosterone levels? Magnesium glycinate is often considered one of the best forms for supporting testosterone levels. It has good bioavailability and may also help improve sleep quality, which is important for testosterone production. However, other forms like magnesium citrate can also be effective. The choice may depend on individual needs and tolerances.
References
[1] - https://www.healthspan.co.uk/advice/body/magnesium-glycinate-benefits-uses-and-side-effects/?srsltid=AfmBOoqlp3feJ-EzDwcIBnpvzYFHwLsCzWh6WTNlo5mVyK7mRymtpsWU
[2] - https://www.bbc.co.uk/food/articles/magnesium_rich_food_benefits
[3] - https://viridian-nutrition.com/blogs/nutrition-articles/the-truth-behind-magnesium-oxide
[4] - https://www.verywellhealth.com/medications-that-interact-with-magnesium-8731140
[5] - https://www.nhs.uk/conditions/vitamins-and-minerals/others/
[6] - https://thedoctorspractice.co.uk/the-science-behind-vitamin-d-magnesium-and-zinc-natural-strategies-to-optimise-testosterone-levels/
[7] - https://swolverine.com/en-gb/blogs/blog/can-magnesium-improve-testosterone-while-you-sleep?srsltid=AfmBOopxTqax5O-WDsRSpbS411Q5c9BAX6aEgW9CVYGJLSypPiwjfgWP
[8] - https://pmc.ncbi.nlm.nih.gov/articles/PMC3958794/
[9] - https://healthymale.org.au/health-article/does-magnesium-increase-testosterone/
[10] - https://www.nature.com/articles/s41598-025-92934-5
[11] - https://www.webmd.com/sleep-disorders/features/magnesium-glycinate-sleep
[12] - https://www.hindustantimes.com/lifestyle/health/magnesium-glycinate-doctor-shares-5-reasons-this-type-of-magnesium-may-help-ease-insomnia-and-anxiety-101765988820765.html
[13] - https://pmc.ncbi.nlm.nih.gov/articles/PMC6683096/
[14] - https://link.springer.com/article/10.1186/s40795-016-0121-3
[15] - https://www.healthline.com/health/digestive-health/magnesium-for-citrate-constipation
[16] - https://pmc.ncbi.nlm.nih.gov/articles/PMC6435948/
[17] - https://www.forbes.com/health/supplements/magnesium-taurate/
[18] - https://www.which.co.uk/reviews/nutrition-and-supplements/article/best-magnesium-supplements-axJmn4n9qGLc
[19] - https://bluehorizonbloodtests.co.uk/blogs/testosterone-and-related-blood-tests-2/testosterone-and-magnesium-whats-the-connection?srsltid=AfmBOoq4aPD-jYevh2-Sv7VEelqzE854Pv4L8lQfIPc-JjmsAYCEhpeL
[20] - https://pmc.ncbi.nlm.nih.gov/articles/PMC4623306/
[21] - https://www.nhs.uk/tests-and-treatments/magnesium-test/
[22] - https://www.webmd.com/drugs/2/drug-25/magnesium-oral/details
[23] - https://www.health.com/medications-not-to-mix-with-magnesium-8687830
[24] - https://www.ncbi.nlm.nih.gov/books/NBK519036/
[25] - https://www.aarp.org/health/healthy-living/magnesium-benefits/
[26] - https://www.webmd.com/diet/magnesium-and-your-health
[27] - https://www.ancient-minerals.com/magnesium-contraindications/
[28] - https://www.health.harvard.edu/blog/what-can-magnesium-do-for-you-and-how-much-do-you-need-202506033100
