Magnesium for men, benefits and how much you need
Daily amounts for men, how UK men's diets compare, and what the research found on testosterone, strength and cramps.
- Written by
- Ben L.
- Last updated
- Reading time
- 8 min read
Overview
Men need about 300 mg of magnesium a day, and UK men eat 273 mg on average. Magnesium supports energy, muscles, nerves and bones, as it does for anyone. Testosterone claims rest on one trial and studies that can't show cause and effect. Keep supplements at 400 mg a day or less.
Key points
- The NHS says men need 300 mg of magnesium a day, and that doesn't change after 50.
- About 20% of UK men aged 19 to 64 eat less than the lowest intake level of 190 mg.
- Evidence that magnesium raises testosterone is early and comes from one trial.
- A 2017 review found no clear strength gain in active people who already get enough.
- Supplements of 400 mg a day or less are unlikely to cause harm, says the NHS.
Here's a rule of thumb for men. You need about 300 mg of magnesium a day, and the average UK man eats a little less than that [1][2].
Magnesium benefits for men are the same as for anyone. It supports energy, muscles, nerves and bones, and in the UK it can be said to reduce tiredness and fatigue [3]. Claims that it boosts testosterone rest on one trial and studies that can't show cause and effect [4][5].
What does magnesium do for men?
Magnesium helps turn food into energy and helps the parathyroid glands, which make hormones important for bone health, work normally [1]. An adult body holds roughly 20 to 28 g of magnesium, about half to two-thirds of it in bone, and over 600 enzymes use it [6].
In the UK, magnesium can be said to contribute to a reduction of tiredness and fatigue, normal muscle function, normal psychological function and the maintenance of normal bones [3].
None of those is specific to men. Our guide to magnesium benefits covers each one, with what the trials found.
How much magnesium does a man need?
About 300 mg a day for men aged 19 to 64, says the NHS [1]. The UK reference amount stays at 300 mg after 65, so there's no separate figure for men over 40 or 50 [2].
The latest UK diet survey shows where men stand. Men aged 19 to 64 ate 273 mg a day from food on average, and about 20% were below the lowest intake level of 190 mg, the amount that's likely too little for most people [2]. That's a higher share than for women of the same age, at about 15% [2].
| Age | Average from food | Below the lowest level |
|---|---|---|
| 19 to 64 | 273 mg a day | About 20% |
| 65 to 74 | 280 mg a day | About 11% |
| 75 and over | 272 mg a day | About 18% |
In practice, the average man is about 27 mg short of 300 mg, which is a food gap before it's a supplement question. Our list of magnesium-rich foods shows what each portion gives, and our guide to how much magnesium per day goes into more detail.
Does magnesium boost testosterone?
The evidence is early Early. A 2011 trial in Turkey gave magnesium for 4 weeks to inactive people and to tae kwon do athletes. Free and total testosterone went up in both groups, more in those who trained [4].
That trial used 10 mg of magnesium per kilogram of body weight. For a 75 kg man that works out at 750 mg a day, nearly twice the 400 mg a day the NHS says is unlikely to cause harm from supplements [1][4].
The other main study is observational. In 399 Italian men aged 65 and over, those with more magnesium in their blood tended to have higher testosterone [5]. The authors noted that a snapshot like this can't show which causes which [5].
UK law also turned down a claim that magnesium helps maintain hormonal health [3]. If you're worried about low testosterone, talk to a GP.
Is magnesium good for exercise and muscles?
Magnesium contributes to normal muscle function, an authorised claim [3]. Whether extra magnesium makes you stronger is another matter.
A 2017 review of 14 trials found no clear gain in strength or power in athletes and active people, who usually get enough magnesium already. Any benefit looked more likely in groups with low magnesium, such as older adults [7]. A 2024 review found 4 studies suggesting magnesium eased muscle soreness after exercise, too few to be sure [8].
For cramps, a Cochrane review of 11 trials concluded that magnesium is unlikely to prevent them in older adults [9]. Our guide to magnesium for cramps covers what else helps.
Which magnesium is best for men?
We found no trial showing that one form suits men better than another. What counts is the amount of magnesium per daily dose on the label, and taking it in smaller doses through the day helps absorption [10].
Our guide to types of magnesium compares the forms by goal. If you're thinking of magnesium with zinc, often sold as ZMA, our magnesium and zinc guide covers what the trials found. The NHS advises keeping zinc supplements to 25 mg a day or less [1].
If you also take vitamin D, B6 or calcium, our guide to magnesium with vitamin D, B6 and calcium covers how they combine and the NHS limit for each.
How much magnesium is too much?
Keep supplements at 400 mg a day or less, and remember that the NHS expects a varied diet to give you all the magnesium you need. The NHS says more than 400 mg for a short time can cause diarrhoea, and the effects of high doses over a long time aren't known [1].
In practice, count every source, including a multivitamin or a ZMA product. Our guide to magnesium side effects covers medicines and who should check with a GP first. For tiredness that won't lift, our guide to tiredness in men over 50 covers the common causes, and ashwagandha for men covers another popular supplement.
Where Nooroots fits
Nooroots Triple Magnesium is a food supplement with magnesium glycinate, citrate and malate, in three capsules a day. Magnesium contributes to a reduction of tiredness and fatigue and to normal muscle function [3].
Frequently asked questions
Is magnesium good for men?
Yes, in the same ways as for anyone. Magnesium supports energy, muscles, nerves and bones, and about 20% of UK men aged 19 to 64 eat less than the lowest intake level [2][3].
How much magnesium should a man take a day?
The NHS says men need 300 mg a day, ideally from food. If you use a supplement, 400 mg a day or less is unlikely to cause harm [1].
Does magnesium increase testosterone?
The evidence is thin. One 4-week trial found higher testosterone with magnesium, and an observational study linked higher blood magnesium with higher testosterone in older men, without showing cause [4][5].
Is magnesium glycinate good for men?
It's a common, well-absorbed choice, but we found no trial of glycinate in men specifically. Choose by the magnesium per daily dose on the label [10].
Does magnesium help build muscle?
Not clearly. A 2017 review of 14 trials found no clear gain in strength or power in active people, who usually get enough magnesium already [7].
How much magnesium does a man over 50 need?
The same 300 mg a day. The UK reference amount doesn't change with age for adult men [2].
Read more about what magnesium does in our guide to magnesium benefits.
References
Every source here is listed so you can read it yourself. This guide is for general information and doesn't replace advice from your GP. We check it again at least every six months.
- NHS. Vitamins and minerals: others (magnesium and zinc sections). Page last reviewed 3 August 2020. Accessed 1 November 2026. nhs.uk/conditions/vitamins-and-minerals/others
- Office for Health Improvement and Disparities (2025). National Diet and Nutrition Survey 2019 to 2023 (chapter 5 data, tables 5.26 and 5.41). Accessed 1 November 2026. gov.uk/government/statistics/national-diet-and-nutrition-survey-2019-to-2023
- Department of Health and Social Care. Great Britain nutrition and health claims (NHC) register, spreadsheet of 19 May 2026. Accessed 1 November 2026. gov.uk/government/publications/great-britain-nutrition-and-health-claims-nhc-register
- Cinar V, Polat Y, Baltaci AK, Mogulkoc R (2011). Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. Biological Trace Element Research 140(1): 18-23. PMID 20352370
- Maggio M, Ceda GP, Lauretani F, Cattabiani C, Avantaggiato E, Morganti S et al. (2011). Magnesium and anabolic hormones in older men. International Journal of Andrology 34(6 Pt 2): e594-600. PMID 21675994
- Fiorentini D, Cappadone C, Farruggia G, Prata C (2021). Magnesium: Biochemistry, Nutrition, Detection, and Social Impact of Diseases Linked to Its Deficiency. Nutrients 13(4): 1136. PMID 33808247
- Wang R, Chen C, Liu W, Zhou T, Xun P, He K et al. (2017). The effect of magnesium supplementation on muscle fitness: a meta-analysis and systematic review. Magnesium Research 30(4): 120-132. PMID 29637897
- Tarsitano MG, Quinzi F, Folino K, Greco F, Oranges FP, Cerulli C et al. (2024). Effects of magnesium supplementation on muscle soreness in different type of physical activities: a systematic review. Journal of Translational Medicine 22(1): 629. PMID 38970118
- Garrison SR, Korownyk CS, Kolber MR, Allan GM, Musini VM, Sekhon RK et al. (2020). Magnesium for skeletal muscle cramps. Cochrane Database of Systematic Reviews 9: CD009402. PMID 32956536
- Schuchardt JP, Hahn A (2017). Intestinal Absorption and Factors Influencing Bioavailability of Magnesium-An Update. Current Nutrition and Food Science 13(4): 260-278. PMID 29123461
