Magnesium the Health Benefits for Men

Magnesium offers many benefits to men, from supporting testosterone production to aiding muscle function and heart health. As an essential mineral, magnesium’s other vital roles include energy production, bone health, metabolism, the nervous system, managing stress, fertility and much more.  With this in mind, it’s important to consume magnesium daily. Here’s a closer look into the top five health benefits for men.

Helping with stress management

Stress and anxiety can deplete essential nutrients at a faster rate, in particular magnesium which is needed for supporting brain function. Those with more stress in their lives, typically use more magnesium in the brain, leaving them prone to brain fog, tiredness and fatigue, which are common symptoms associated with stress and anxiety. Magnesium is known to restrict the release of stress hormones and contribute to normal psychological functions, thus supporting stress management.

Supporting testosterone levels

Magnesium is known to support testosterone production by increasing the production of this hormone in men with suboptimal levels. Maintaining healthy testosterone levels is important for male sexual function, cardiovascular health, strength and prostate health.

Magnesium is known to support testosterone production by increasing the production of this hormone in men with suboptimal levels.

Improved cardiovascular function

Research has shown that magnesium in the form of magnesium taurate might be beneficial for heart health. The combination of magnesium and the antioxidant amino acid taurine is what causes this effect. One study showed that using 2mg or 4mg of magnesium taurate per kilogram of bodyweight, a significant reduction in blood pressure was seen. This is as a result of improved endothelial function, the inner layer of blood vessels, which has a direct effect on nitric oxide levels which dilate blood vessels, improving blood flow. Interestingly, low magnesium levels seem to correlate to increased risk of developing erectile dysfunction in older age.

Research has shown that magnesium in the form of magnesium taurate might be beneficial for heart health.

Improved sleep

Magnesium can have a positive impact on sleep. It has been shown that inadequate intake of magnesium can cause sleep disturbances and insomnia. The mineral is thought to assist muscle relaxation which can be beneficial for aiding sleep.

Magnesium bisglycinate is a well-tolerated and absorbed form of magnesium. Research has shown that both magnesium and amino acid glycine can improve sleep quality and reduce disturbances throughout the night. Similarly to magnesium, glycine does not induce drowsiness or daytime fatigue despite supporting sleep.

Maintains healthy brain signalling and alleviating migraines

Magnesium may help alleviate migraines. Previous research has shown that those who suffer with migraines tend to have a lower magnesium status than non-migraine sufferers. It has been suggested that magnesium may prevent the wave of brain signalling that produces the visual and sensory changes that characterise a migraine, along with a reduction in pain transmitting signals.

One study found an association between low red blood cell magnesium levels and migraines, suggesting tension headaches and migraine might be improved by increasing levels. Low red blood cell levels in the brain is thought to increase hyperexcitability in the brain cells and muscles. The MAGraine study compared magnesium effects on migraine compared to two commonly prescribed migraine medications. It was shown that magnesium performed in a comparable manner to the two medications. 

How much magnesium do men need?

To support the wide range of roles, it is recommended by government health experts that men should consume 300mg of magnesium daily.

Dietary sources

Magnesium can also be found in a variety of natural whole foods. This includes green leafy vegetables such as spinach, as well as nuts, seeds, oily fish, avocado and dark chocolate. 

However, it is important to consider that although magnesium is found in many foods, lifestyle demands, and the rise of ultra-processed foods can make it difficult to consume the government recommended daily intake.

Supplements

Food supplements are a way of ensuring that these nutritional gaps are filled. Magnesium supplements are commonly available in either capsule, powder or liquid form. Look for supplements which do not contain any artificial binders, fillers or excipients which could have an adverse effect on health. To ensure you are getting sufficient magnesium, look for a supplement which contains a therapeutic dose.

Magnesium can be contraindicated with certain medications, such as blood pressure and heart medication. For this reason, we recommend that you discuss any potential supplementation with your GP, dispensing pharmacist or healthcare specialist.

Tip: Visit your local independent health store for nutritional advice on magnesium intake and lifestyle suggestions at findahealthstore.com.

 

Conclusion

When it comes to supporting optimal male health, magnesium is one of the most important nutrients that should be considered. This mineral plays a beneficial role in supporting testosterone levels, cardiovascular health and neurological function.

To ensure you have sufficient magnesium intake, incorporate foods which are rich in this nutrient and consider taking supplementation alongside for optimal nutritional support.

 

Author: James Pugh, BSc, is a Nutrition Advisor and Viridian Nutrition. He holds a BSc honours degree in Sport & Exercise Nutrition.

 

References:

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Toprak O, Sarı Y, Koç A, Sarı E, Kırık A. The impact of hypomagnesemia on erectile dysfunction in elderly, non-diabetic, stage 3 and 4 chronic kidney disease patients: a prospective cross-sectional study. Clin Interv Aging. 2017 Feb 24;12:437-444.

Mazzotta G, Sarchielli P, Alberti A, Gallai V. Electromyographical ischemic test and intracellular and extracellular magnesium concentration in migraine and tension-type headache patients. Headache. 1996 Jun;36(6):357-61.

Kandil M, Jaber S, Desai D, Nuñez Cruz S, Lomotan N, Ahmad U, Cirone M, Burkins J, McDowell M. MAGraine: Magnesium compared to conventional therapy for treatment of migraines. Am J Emerg Med. 2021 Jan;39:28-33.

Bannai M, Kawai N, Ono K, Nakahara K, Murakami N. The effects of glycine on subjective daytime performance in partially sleep-restricted healthy volunteers. Front Neurol. 2012;3:61.

Gallai V, Sarchielli P, Morucci P, Abbritti G. Red blood cell magnesium levels in migraine patients. Cephalalgia. 1993 Apr;13(2):94-81; discussion 73.

Scientific Advisory Committee on Nutrition (2016) Vitamin D and  Health. The Stationery Office. https://www.gov.uk/government/publications/sacn-vitamin-d-and-health-report.  

The information contained in this article is not intended to treat, diagnose or replace the advice of a health practitioner. Please consult a qualified health practitioner if you have a pre-existing health condition or are currently taking medication. Food supplements should not be used as a substitute for a varied and balanced diet.