Wednesday, June 22, 2011

Magnesium and muscle tone

Magnesium levels are strongly and independently associated with the anabolic hormones testosterone and Insulin-Like Growth Factor (IGF-1). A study from the June issue of International Journal of Andrology explored the link between magnesium and anabolic hormones in older men.

Optimal nutritional and hormonal statuses are determinants of successful aging. The age associated decline in anabolic hormones such as testosterone and IGF-1 is a strong predictor of metabolic syndrome, diabetes and mortality in older men. Studies have shown that magnesium intake affects the secretion of total IGF-1 and increase testosterone bioactivity. This observation suggests that magnesium can be a modulator of the anabolic/catabolic equilibrium disrupted in the elderly people.

The researchers evaluated 399 65-year-old or older men with complete data on testosterone, total IGF-1, sex hormone binding globulin (SHBG), dehydroepiandrosterone sulphate (DHEAS) and serum magnesium levels. After adjusting for age, magnesium was positively associated with total testosterone and with total IGF-1.

For muscle tone, strength, and overall vitality, these researchers recommend that optimal magnesium intake is warranted.


RICARDO said...


Hi Ricardo.

Everyone is different. However, most experts suggest 400 mg. total magnesium daily (from food and supplements). That said, I do not like to give out general supplemental recommendations without seeing the individual first. If you take supplemental magnesium, make sure it is from a bioavailable source such as glycinate. An oxide or aspartate can create a loose stool.

RICARDO said...

Thanks for your info.