Increase your natural testosterone by as much as 24%
Sometimes its just a small change that makes a whole lot of difference. Trace vitamins and minerals missing in your diet can be a major cause of a dip in testosterone. A recent study I came across has a simple fix! And best of all it’s not expensive. If your sex drive has gone a little AWOL and that isn’t sitting well with you read on.
How can magnesium help you?
As high as 80% of Aussies might be deficient in magnesium. This is important because magnesium is responsible for over 300 different biochemical reactions in our bodies. There is a caveat though! If you want to reap the benefits of a possible 24% rise in testosterone you should be doing some kind of exercise! If you are deficient in magnesium this study showed that you could raise it by about 15%, is you are inactive. But to hit the 24% you should do some form of vigorous exercise. It helps increase free and total testosterone. So, in a nutshell magnesium appears to increase the levels of bio-available testosterone (useable).
How much magnesium should you supplement with?
General recommendations for health are 4 mg. of magnesium per kilo per day, so an 85kg guy would need about 340 mg a day to meet minimum requirements. But my suggestion would be if you want a significant rise in testosterone, and you exercise 3-4 times a week with some intensity I would suggest 1000mg per day
Whole Food Sources Of Magnesium
In case you aren’t sure what whole foods magnesium is in here is some, but like fish and your omega 3’s you virtually have Bob Hope in ingesting enough of the food to get your required daily intake.
Foods include: green leafies, nuts, avocado, bananas, seaweed
- 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 Apr;140(1):18-23.