Magnesium is one of the most important minerals in your body – yet many men don’t get enough. Involved in over 300 enzymatic reactions (and potentially over 600 according to recent analyses), it plays a starring role in energy production, hormone regulation, muscle performance, brain health, and sleep quality.

Low magnesium intake is surprisingly common in the UK. According to a major European analysis of national dietary surveys, around 36% of UK men aged 18–60 years have magnesium intakes below the Estimated Average Requirement.

Modern diets, intense training, and stress can all deplete levels — athletes in particular, may have higher needs due to increased sweat and urinary losses. This is why supplementation is gaining serious attention.

In this blog we break down exactly what magnesium is, its key benefits, and the human clinical research behind them – including direct evidence for testosterone support.

 

WHAT IS MAGENSIUM?

 

Magnesium is an essential mineral and the fourth most abundant in the human body (with  about 60% stored in bones). Your body can’t make it, so you need it from food (leafy greens, nuts, seeds, whole grains, legumes) or supplements. It acts as a cofactor in energy metabolism (ATP production via glycolysis and oxidative phosphorylation), regulates electrolyte balance, supports bone structure, and facilitates nerve and muscle signalling. 

Low magnesium status is surprisingly common – especially in active men and athletes – and early signs include fatigue, muscle cramps, poor sleep, low mood, and cognitive fog. The good news? Targeted supplementation has been shown in multiple human trials to deliver measurable benefits.

 

PROVEN BENEFITS OF MAGNESIUM

 

SUPPORTS HEALTHY TESTOSTERONE LEVELS

Magnesium is directly linked to testosterone production and bioavailability. 

+ A controlled 4-week study with 30 young men (sedentary and taekwondo athletes) found that 10 mg/kg body weight daily magnesium increased both free and total testosterone at rest and after exhaustion. The effect was strongest in athletes – up to +24% free testosterone and +15% total testosterone post-exercise.

+ In an 8-week randomised, double-blind, placebo-controlled trial on 27 NCAA football players during intense training, ZMA (30 mg zinc + 450 mg magnesium + 10.5 mg B6) raised free testosterone by +33.5% and total testosterone by +32% (vs. a ~10% drop in placebo). The ZMA group also saw significant gains in muscle strength (+11-15%) and power/endurance (+13-15%).

+ A large cross-sectional study of 399 men aged 65+ showed that low serum magnesium was independently associated with 15% lower total testosterone and 12% lower insulin-like growth factor 1 (IGF-1, an anabolic hormone proxy), even after adjusting for age, BMI, and other factors. It concluded, higher magnesium levels correlated strongly and positively with testosterone.

These findings are why magnesium is a core part of our BOOST formula – designed to support natural testosterone.

ENHANCES MUSCLE FUNCTION 

Magnesium is critical for muscle contraction, relaxation, and recovery — particularly important for athletes. 

Athletes often have higher magnesium requirements due to increased losses through sweat and urine. It is fundamental for ATP production (forming the Mg-ATP complex) and muscle performance.

+ In a 2019 study on professional male cyclists, supplementation with 400 mg of magnesium per day for 3 weeks during a demanding 21-day stage race helped protect against muscle damage. The magnesium group showed a significantly smaller increase in myoglobin (a marker of muscle breakdown) compared to the placebo group, indicating better muscle recovery and protection.

+ A study in volleyball players found magnesium supplementation improved anaerobic performance (e.g., countermovement jump height) and reduced lactate production, even in non-deficient athletes.

+ A meta-analysis and systematic review examined magnesium’s effects on muscle fitness, noting potential benefits particularly in those with lower baseline levels.

+ A 2024 systematic review  shows magnesium supplementation can reduce exercise-induced muscle soreness, improve performance, promote faster recovery, and support muscle strength and mass. 

PROMOTES BONE HEALTH 

About 60% of your body’s magnesium is found in your bones, where it contributes to crystal formation and bone strength. 

Higher magnesium intake or supplementation is consistently linked to better bone mineral density and reduced fracture risk. For example: 

+ A 2022 systematic review and meta-analysis in older adults (≥60 years) confirmed that higher magnesium intake is associated with increased bone mineral density in the hip and femoral neck (both areas susceptible to fracture).

+ A 2025 review and meta-analysis found magnesium significantly enhances bone repair processes. 

MAINTAINS ELECTROLYTE BALANCE

Magnesium is a core electrolyte that works alongside sodium, potassium, and calcium to keep fluid balance, nerve signalling, and muscle contraction in check. It regulates the active transport of these ions across cell membranes.  Clinical reviews highlight magnesium as the “forgotten electrolyte,” with supplementation helping restore balance during exercise, stress, or deficiency states that otherwise lead to cramps, fatigue, or irregular heart rhythms.

This is why magnesium is a core part of our SURGE electrolyte formula – designed to support hydration, recovery, performance, endurance, and muscle function.

REDUCES TIREDNESS AND FATIGUE/ SUPPORTS ENERGY PRODUCTION

As a cofactor in ATP synthesis and glycolysis, magnesium is essential for cellular energy. Deficiency is a classic cause of fatigue and weakness.  Human trials show supplementation improves energy-related outcomes, particularly in stressed or deficient populations. Studies link magnesium supplementation to reduced mental and physical fatigue, with measurable improvements in energy levels and recovery (e.g., in chronic fatigue and high-stress cohorts). 

SUPPORTS BETTER SLEEP

Magnesium plays a key role in regulating the nervous system and promoting relaxation. 

+ One double-blind, placebo-controlled trial in older adults with insomnia found that magnesium supplementation (500 mg daily for 8 weeks) lowered the time it took people to fall asleep by an average of 17 minutes, improved sleep efficiency, increased total sleep time, and reduced early morning awakenings.

+ A large prospective study in nearly 4,000 adults linked higher dietary magnesium intake to better overall sleep quality and duration.

Higher magnesium intake has also been associated with a significantly reduced likelihood of daytime sleepiness.

IMPROVES MOOD & PSYCHOLOGICAL FUNCTION

Magnesium helps regulate neurotransmitters and the stress response. Multiple human trials confirm its mood benefits.  For example:

+ A 2023 systematic review and meta-analysis concluded that magnesium supplementation significantly reduces depression scores.

+ A 2020 review suggests that stress may deplete magnesium, increasing susceptibility to stress and depression - resulting in a magnesium and stress vicious circle.

+ A 2017 systematic review suggests that magnesium deficiency may increase the body’s susceptibility to stress and anxiety. 

SUPPORTS BRAIN HEALTH & COGNITIVE FUNCTION

Magnesium is vital for neuronal signalling, synaptic plasticity, and protecting against neuroinflammation. 

Observational data link higher magnesium intake to larger brain volumes (including hippocampal volume) and reduced white matter lesions – equating to a brain approximately one year younger by age 55. Higher dietary magnesium has also been associated with better cognitive performance and lower risk of cognitive decline.

SUPPORTS NERVOUS SYSTEM FUNCTION

Magnesium regulates nerve impulses and neurotransmitter release. It is linked to fewer migraines, reduced anxiety, better sleep, and lower inflammation (via reduced CRP).

 

WHY SUPPLEMENT MAGNESIUM?

 

Even with a good diet, many active men fall short. Magnesium deficiency is surprisingly common, with around 31% of the global population not meeting recommended intake levels. Low magnesium can contribute to fatigue, muscle tension, and disrupted sleep, as it plays a vital role in energy production.

Human trials show clear benefits across testosterone, energy, mood, sleep, muscle, and brain health — especially when combined with training and other key nutrients like zinc and B6.

 

THE BOTTOM LINE

 

Magnesium is a true performance and wellbeing essential. With strong human clinical evidence behind it, it’s no wonder we’ve included it in BOOST (our testosterone formula) & SURGE (our Electrolyte formula).

 

Advice is for information only and should not replace medical care. Consult a doctor or healthcare professional if you have any questions or are taking any other medications before you try any remedies or supplements.

Looking for the best testosterone supplement in the UK? Magnesium Bisglycinate is a core ingredient in Himmense BOOST. See our complete 2026 UK guide to choosing a testosterone supplement for honest side-by-side reviews of BOOST, TestoFuel, Prime Male, Testogen and Zapply.