Magnesium
What the evidence shows
The mineral most men are actually deficient in, with real downstream consequences: poor magnesium status is linked to worse sleep quality and lower free testosterone (likely via SHBG effects similar to boron). Correcting a genuine deficiency moves the needle more than supplementing on top of adequate levels.
How it's thought to work
Cofactor in hundreds of enzymatic reactions including those governing sleep architecture (GABA regulation) and, per some trial data, SHBG binding affinity.
Typical Dosage
200–400mg/day, ideally as glycinate or citrate (better tolerated than oxide) taken before bed.
Safety Notes
Very safe. Higher doses of magnesium oxide/citrate can cause loose stools — glycinate avoids this.
Want the full clinical breakdown?
Does magnesium deficiency lower testosterone? It affects an estimated 45-68% of Western men and directly suppresses testosterone by impairing Leydig cell function and disrupting the restorative sleep nocturnal T release depends on.
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