Ways To Increase Testosterone Naturally With Magnesium


Welcome to my article on ways to increase testosterone naturally through getting enough magnesium. In this article we will be exploring why magnesium aids testosterone production, the amount of magnesium you require daily and what some the best sources of magnesium are.

Magnesium And Testosterone Production

As you will see below one of the processes in the body magnesium aids with is the formation of proteins. This aids with your Magnesium Supplementtestosterone levels as when there is a lack of protein in the body it releases SHBG (sex hormone binding globulin), this binds to testosterone making it unavailable for use, when the body has sufficient magnesium stores this process doesn’t happen meaning testosterone is free to be used by the body.

There was a study conducted involving 30 males aged from 18 to 22 who were considered a mixture of sedentary and active, after them taking a regular dose of 10mg of magnesium over the course of four weeks, testosterone levels were shown to increase “significantly”.

It also showed that those participants who worked out on a regular basis saw the highest boost in testosterone production while taking magnesium. This doesn” surprise me, as HIIT and resistance training in particular also shown to be another one of the highly effective ways to increase testosterone naturally, so that combined with magnesium supplementation should lead to a greater rise in T levels.

Hopefully this gives you more of an understanding of how magnesium aids testosterone production, I appreciate the study conducted and the results were somewhat vague, so I’ll be looking for more studies on this subject with a larger testing pool & results with greater clarity.

Why Else Magnesium Is Important & How It Benefits the Body

Magnesium is the fourth most abundant mineral found in the human body. It’s required for over 600 reactions in the both the body and brain. Some more vital ones are:

  • Maintaining Genes – Magnesium aids with creation & repair of DNA & RNA.
  • Creation Of Energy – Helps with the process that converts food to energy
  • Regulation Of The Nervous System – Aids with the regulation of the neurotransmitters that send messages to & from the brain & nervous system.
  • Formation Of Proteins – Aids with the creation of new proteins from amino acids.

On top of the above, magnesium is thought to boost exercise performance, aid with sleep, help fight type 2 diabetes, lower blood pressure, fight depression, reduce inflammation, help prevent migraines and reduce insulin resistance.

How Much Magnesium Do You Need?

It is a lack of magnesium in the body that is a cause of testosterone production dipping, so if you are low on Magnesium (which most people in Western society are) increasing your intake to recommended levels will be a natural testosterone booster but “overdosing” won’t increase your T levels any further.

Calculator With Sums

So following on from the above, Let’s take a look at what the reccomended daily intakes are for Magnesium:

Adult Male 400 – 420mg per day

Adult Female 310 – 320mg per day

For males, when you pass the age of 30 you want to look at increasing your intake to the higher end of the recommended bracket. For pregnant women (18+), you want to look at increasing your levels to 350mg – 360mg per day.

How To Know If You’re Low On Magnesium

There are blood tests that measure magnesium levels, while this may be something you can get via your doctor it would be quite lengthy process and you would need several consultations prior to being able to get this. There are several companies out there that offer private blood tests for vitamins, minerals, hormone levels etc. I personally use Medichecks & recommend them to others, you can find out more about the Testosterone test Medichecks offer and their service here

Good Sources Of Magnesium Included & Excluded From This List

A couple of things to note are that you ideally want to opt for organic produce wherever possible, they have a better nutritional profile and the pesticides used on non organic produce lower testosterone and can cause a number of other health issues, you can find out more on this Things That Lower Testosterone – What To Avoid article.

There are some sources of magnesium which have been left out of this list. This includes food groups like lentils/ legumes, beans, soy based foods & grains. This is due to other parts of their nutritional profile leading to lowered testosterone production. The different foods sources listed here won’t lower T & have nutritional profiles that further help increase testosterone production.

So Let’s now look at some of the best sources of magnesium.


One cup of spinach is provides approximately 160mg of magnesium, so a decent chunk of your RDA. Spinach like most dark & leafy green vegetables has a great nutritional profile. It is also a good source of Zinc, Vitamin C, K, B, & iron. You will likely notice Spinach in most of my articles surrounding foods that boost testosterone production, eating spinach alone is one of the great ways to increase testosterone naturally. Other leafy and green vegetables like Swiss chard, cauliflower, broccoli are also a good source of magnesium.


Avocados provide approximately 60mg of magnesium per fruit. Avocado are also a great source of monounsaturated fats, B Avocadovitamins and Vitamin K. All of these aid testosterone production, avocado is something else I recommend adding to your diet for increased testosterone production is your aim.

Cacao Nibs

100 grams of organic cacao nibs provides between approximately 500mg of magnesium. Making the average serving of approximately 35 grams providing about 170mg of magnesium. Cacao is also a good source of Zinc and are a nutritional powerhouse. I advise to eat raw cacao as supposed to chocolate, as with chocolate you get the sugar, soy etc. which will negate the positive nutritional benefit of Cacao.

Pumpkins Seeds

1 ounce of pumpkin Seeds provides about 150mg of magnesium, on top of that they are a super food as far as testosterone production goes. This is due to them also being a good source of zinc, saturated fats and monounsaturated fats.


Six ounces of oysters provide approximately 100mg of magnesium. They are also an excellent source of zinc and good source of vitamin B12.

Fish: Mackerel/ Pollock/ Tuna

All of these fish are a pretty good source of magnesium, they all provide approximately 97mg to every 110g. Oily fish lick mackerel are also a great source of omega 3 which lowers inflammation for further increased testosterone production.


100 grams of parsley will provide you with approximately 50mg of magnesium, while I don’t expect you to go adding 100g to every meal, you can add a fair bit of parsley as seasoning as the flavor is very mild, that is part the reason parsley made this list, the other part is that parsley also contains a flavanoid called apigenin, this enables better conversion of cholesterol to free testosterone and apigenin has anti tumor activity.

Chicken Breast

Your average size chicken breast (150 grams) provides approximately 45mg of magnesium, other poultry like duck & turkey Grilled Chicken Breastare also a reasonable source albeit providing slightly less than chicken, the same goes for other common meats like Pork, Beef & lamb.

There are multiple foods that are efficient testosterone boosters due to their nutrition profile, you can see my wider recommended list in this Foods That Boost Testosterone Production – The Big List Article


I always recommend trying to get your daily magnesium intake from your diet; but as we live in the real world, we know that won’t always be possible. This is when magnesium supplements become very useful! What I do recommend is that you opt for purely magnesium supplements as supposed to a blended/ multi vitamin and minerals supplement.

To Find Out More About Magnesium Supplements & Some Of My Other Recommended Testosterone Boosting Supplements Check Out This Article!

Final Thoughts & Future Articles

I hope you have found this article useful and can see how getting enough magnesium is needed for your broader health & one of the best ways to increase testosterone naturally.

I’ll also be posting an article shortly in regard to my recommended magnesium supplements so keep an eye out for that. I’ve also published other articles on vitamins and minerals that help increase testosterone production. You can check them out here: Ways To Increase Testosterone Naturally

If you have any questions in regard to this article, ways to increase testosterone naturally or anything in regard to testosterone, just drop me a comment below and I’ll get back to you ASAP.

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23 thoughts on “Ways To Increase Testosterone Naturally With Magnesium”

  1. sarah says:

    This is actually one of the best and most useful article and worth sharing with everyone. Low levels of testosterone is very common now a day because pf poor lifestyle and youth is so much into taking medicines for that. You have mentioned natural and healthier ways and I am really impressed with your work and will be looking forward for more useful reads your you, thank you.

    1. Nate Stone says:

      Hi Sarah,

      Thanks, I’m glad you found this article useful!

      That is true, a lot of people have low testosterone now due to our lifestyles, what we eat, lack of rest, the chemicals we are exposed to daily all have a negative impact. Yes it is possible to increase testosterone through natural methods and there are lots of different ways to achieve this, I suggest you check out these articles on ways to increase testosterone naturally for some ideas

  2. james says:

    Nice article, testosterone is sometimes one of those things that people overlook. Such an important component in every day health. Good info here to use everyday.

    1. Nate Stone says:

      Hi James,

      Thanks, I’m glad you liked it. Yes testosterone levels are often overlooked, a lot of illnesses and health issues today can in some part be attributed to low testosterone production. If you want an idea of the wider areas that low testosterone effects, check out these article on testosterone and health

  3. Dhayours says:

    I never knew that I could get magnesium from fish, didn’t even know that I could run out of magnesium in my body. I’m happy though because I am a frequent consumer of fish and avocado, so I shouldn’t have a problem of low magnesium. But is it possible to have too much?? 

    1. Nate Stone says:

      Hi Dhayours,

      Yep magnesium is required is sourced from your diet, it is required for multiple functions in the body and testosterone production is just one of them. It is possible to “overdose” on magnesium, although is quite hard, this usually comes when you supplement on top of already getting enough from your diet.

  4. Chris says:

    Magnesium really is the modern-day ‘magic bullet’ when it comes to looking after numerous sections or processes of your body. 

    I was advised to start taking it several years ago when I had a ‘early heart incident’ when I was relatively young. The change in my day-to-day energy levels has been amazing ever since, and it doesn’t really cost that much over the counter either (buying at stores). I also use it to curb stomach problems with medication. 

    1. Nate Stone says:

      Hi Chris,

      Yep aiding with testosterone production is just one of the benefits of magnesium supplementation. it is required and helps with multiple things in the body.

  5. Lok Which says:

    Thanks for sharing this informative and educative post. The body really needs magnesium. I must appreciate the brain behind this article, you have covered all the questions that is likely to arise after reading this. I will take it upon myself to share this article so people can get more enlighten on this.

    1. Nate Stone says:

      Hi Lok,

      I’m glad you found the article useful, yep increased testosterone production is only one of many benefits magnesium brings, although higher T levels for men in particular is something of grave importance. you can find out more about the benefits of having health T levels here: testosterone and health

  6. Jon says:

    While I supplement with magnesium I hadn’t really considered the role it plays in low testosterone. I do believe that modern diets, even good ones, can leave us chronically low on magnesium, particularly if we are very active. 

    I look forward to you specific supplement recommendations.  I take a combination of citrate and oxide for both fast and slow absorption as I understand there are advantages to both. 

    Thanks for the article, always good to learn something new!

    1. Nate Stone says:

      Hi Jon,

      Good to hear that you already supplement with magnesium, yes the average Westerner is low on magnesium. I’m glad you found it useful, yep keep an eye out for my article focused more specifically on recommended magnesium supplements.

      1. Jon says:

        Great, thanks! I’ll look for it!

  7. mzakapon says:

    Hi Nate Stone,

    This is a great post about step by step guideline for increasing testosterone naturally. You have also written about all natural foods which is very helpful for increasing testosterone. What will happen if someone takes medicine instead of taking all those foods? I have found some side effect issue while taking medicine like iron, calcium and magnesium tablet. I believe natural way of taking foods containing magnesium is best and perfect solution for increasing testosterone level. I am going to share it with others. Thank you for your helpful tips.

    1. Nate Stone says:


      I’m glad you found it useful, if possible I always recommend getting vitamins and minerals through your diet. As you get other health benefits delivered from the food, so no side effect to taking supplements; but I see them more as a way to get your daily amount if you can’t get enough through your diet for whatever reason.

  8. charles39 says:

    this very informative article on the testosterone that i have seen so far i never knew they could be found   in food that i eat and the benefits they brings into my body some of those fruits are available but we tend to ignore not knowing the kind healthy benefits  they adds into our lives

    1. Nate Stone says:

      Hi Charles,

      I’m glad you found this article useful.

      Yes there are food sources for all the vitamins and minerals that increase testosterone production. Yes unfortunately modern diets do exclude many of the foods we require and testosterone levels are one the things that suffer, I suggest you check out this Testosterone And Health – The Benefits Of Healthy T Levelsarticle for a greater understanding of why making sure our T levels are where they should be, is so important.

  9. Leo says:

    Great info/web site as a whole!!

    Excellent content.What about bananas.Super high in potassium, b-6, and got some good vitamin C content. An average banana has about 10% RDA of your magnesium content.

    Go with pinto beans 100g is only 350 cal and 44% RDA magnesium. Which beats the 12% RDA for beef almost 4 times over. Bonus 16 grams of fiber.

    I have tried ashwagandha which makes me like à GOD in bed…lol.

    Thanks for the info and have a nice day,


    1. Nate Stone says:

      Hi Leo,

      I’m glad you like the article and my site 🙂

      Yep bananas are a good source of magnesium and for increasing testosterone production as a whole. This is mainly due to the nutrition profile you mentioned but also because it contains an enzyme called bromelain which is a highly effective testosterone booster.

      I agree pinto beans are a great source of magnesium, the reason I left it off the list is that they are a legume and contain phytoestrogens (plant estrogen). As a rule if people are trying to increase their T levels, I advise they avoid plant estrogens as much as possible.

       Ha ha lots of people; report the benefits of Ashgawanda, more research on the testosterone levels front is required but based on peoples stories, it sounds like it may do the job.  

  10. Kenechi says:

    Every man needs an increase in their testosterone levels but then, not everyone is aware of the things that can increase testosterone levels and you have just listed them here. Its an educative article. I just came to realize that some magnesium sources such as chicken breast is a good sources of magnesium as well as duck meat as you listed in your article. I have always known that avocado increases magnesium levels and you actually did justice to that. Alcohol as one of the things that reduces testosterone production, I will like to know if there is a specific amount of alcohol which can reduce the testosterone levels. Then as regards protein, what if the body is fully loaded with sufficient protein, will that affect the production of testosterone through magnesium intake?

    1. Nate Stone says:

      Hi Kenechi,

      All men certainly do need testosterone, women do as well. You can see some of the benefits of having healthy T levels here Testosterone And Health – The Benefits Of Healthy T Levels Yes alcohol is one of the main things that lowers T, there isn’t a specific amount; but the more you drink the lower your T production will be. Larger/ beer and bitter have the most extreme effect on testosterone, if you are going to drink, I suggest avoiding these.

      Not necessarily, protein should be about 30% of your diet, with carbs being another 20% – 30% and the rest being healthy fats. Having too much protein can actually lead to lowered T production, so it is something to be wary of. If you are looking to build muscle mass, O advise aiming for .5 – .7 grams of protein to lbs of body weight

  11. Seun Afotanju says:

    Thanks for making a review on ways to increase testosterone, studies has shown that Magnesium and zinc are two minerals that have been studied for their potential role in boosting testosterone levels. Having read this post I will start taking much of spinach which is one of the great ways to increase testosterone naturally. Thanks alot much appreciated. 

    1. Nate Stone says:

      Hi Seun,

      I’m glad you found the article useful, yes both magnesium and Zinc aid testosterone production. You can see a bit more about zinc and testosterone production in this article here: Ways to increase testosterone naturally – Get Enough Zinc Spinach is a great source of both, vitamin C and Iron, so plenty of reasons to add it to your diet on top of increasing testosterone production.

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