Does magnesium increase testosterone?

Magnesium is having its time in the sun. Promising better sleep, reduced cramping, improved muscle recovery, and a boost in testosterone levels, this humble but important mineral is now featuring in many men’s supplement regimens. But does the science back it up, especially when it comes to testosterone? Plus, do you need to supplement, or can you hit your magnesium targets by eating a balanced diet?

Let’s unpack it.  Here’s what you need to know about magnesium and testosterone.

What does magnesium do in the body?

Magnesium is a vital mineral essential for maintaining strong and healthy bones, muscles, and a robust immune system. Magnesium is involved in more than 300 biochemical functions in the body. That includes muscle contraction, nerve function, bone health, energy production, and blood sugar regulation. It’s also essential for a healthy heart and supports immunity. It’s an all-rounder and a quiet achiever.

Poor intakes of magnesium have been linked with insulin resistance, which can increase one’s risk of developing diabetes. There’s also some evidence to show a link between low dietary levels of magnesium and muscle cramps, heart disease and high blood pressure.

Food sources of magnesium

Magnesium is widely available in whole foods, yet many of us fall short of getting enough each day.

The best sources of magnesium are plant-based foods. This is good news if you’re eating plenty of fruit, veggies, whole grains, nuts, seeds, legumes and beans.

Nuts and seeds pack a good magnesium punch, with almonds, cashews, and pumpkin seeds topping the list. Whole grains, such as oats, brown rice, and wholemeal bread, are also great options. Dark, leafy greens like spinach, kale and silverbeet are another solid choice, offering a nutrient-dense magnesium boost that’s easy to incorporate into salads, stir-fries or smoothies.

Additionally, legumes such as black beans, lentils, and chickpeas also provide magnesium alongside plant protein and gut-loving fibre. Plus, dark chocolate (with 70% cocoa or more) can also offer a magnesium boost, so eating a couple of squares at night may give you more than just a touch of comfort. Other sources of magnesium include avocado, tofu and bananas.

The key is eating a diverse range of foods. By incorporating a variety of plant foods regularly, most people can naturally meet their magnesium needs, eliminating the need for supplements.

Magnesium and testosterone: what does the research say?

There’s been interest in the relationship between magnesium and testosterone for some years. While magnesium is just one piece of a more complex puzzle, research suggests it may play a supportive role in maintaining healthy testosterone levels in men. Other dietary and lifestyle factors that support healthy testosterone levels include consuming sufficient protein, healthy fats, and essential vitamins and minerals, such as zinc and vitamin D. Exercise, particularly strength training, is one of the most effective ways to boost testosterone levels.

Nevertheless, some small studies have found that magnesium supplementation increases free plasma testosterone levels (the most bioactive form). This effect can be amplified when supplementation is coupled with exercise — see my earlier point.

Meanwhile, an increase in free testosterone with magnesium supplementation independent of physical activity has been identified. One potential mechanism is magnesium’s role in reducing oxidative stress. By helping to neutralise free radicals that drive inflammation, magnesium may create a more favourable environment for testosterone production. In this way, it may support testicular function and promote the healthy production of testosterone.

Despite these promising findings, it’s essential to view magnesium as part of a comprehensive health strategy rather than a one-size-fits-all solution for boosting testosterone. Most research to date has been relatively small in scale and short in duration, and many of the observed benefits are most pronounced in individuals with existing deficiencies. Many studies examining this link are also a decade old, and there has been very little research conducted in recent years.

For most men, focusing on a balanced diet that includes magnesium-rich foods, such as leafy greens, legumes, nuts, seeds, and whole grains, alongside regular physical activity, adequate sleep, and stress management, is a more sustainable and evidence-based approach to supporting both hormonal and overall health.

Are Australian men getting enough magnesium?

In short, many Australian men aren’t getting enough magnesium from their diets.

According to Australian data, a significant proportion of adult men fail to meet the recommended daily intake (RDI) of magnesium. For men aged 19–70, the RDI is 400–420 mg/day. Yet, statistics show that one in three men are not hitting that target.

Modern eating patterns, i.e., a diet high in ultra-processed foods and low in whole grains, legumes, and leafy greens, are partly to blame. So, while magnesium deficiency severe enough to cause symptoms is rare, suboptimal magnesium intake is surprisingly common and could have subtle effects on energy levels, muscle recovery, and overall wellbeing.

But there is good news. A low magnesium intake can be remedied through diet. Increasing your intake of plant-based foods will benefit you in more ways than one.

When should men consider supplementation?

There are times when magnesium supplementation may be worth considering. For example, men who regularly engage in intense exercise, experience high levels of stress, or are unable to eat more magnesium-rich foods may benefit from a supplement.

Likewise, certain health conditions, such as type 2 diabetes or digestive disorders, can impair magnesium absorption or increase magnesium losses, thereby raising the risk of deficiency.

If you’re feeling fatigued, struggling with sleep, or noticing dips in your performance or mood, make a time to visit your GP or check in with an Accredited Practising Dietitian. While magnesium supplementation alone won’t work miracles, replenishing low stores can support everything from muscle function to mood regulation and even testosterone maintenance. That said, more isn’t always better — high doses can cause unwanted side effects like loose bowels — so supplements should be used with care and professional guidance.

The bottom line

Magnesium is certainly earning its place in the men’s health conversation, and for good reason. From heart health to muscle function and hormone production, it plays an important role in our health. While the science linking magnesium and testosterone is still evolving, it’s a promising area worth keeping an eye on. Nevertheless, optimising your testosterone levels (and your overall wellbeing) comes down to the bigger picture. A balanced diet, regular exercise, getting seven to nine hours of sleep, and reduced stress levels.

For most men, the best way to top up your magnesium levels is by changing what’s on your plate. Add more plants to your meals and snacks, and you’ll likely get your magnesium fix without needing to supplement. You’ll also get a boost of antioxidants, other minerals, vitamins and fibre, too. That’s something no magnesium capsule can compete with.