Which magnesium is best for men?

How much magnesium men need, and why lifters sit at the top of the range

The UK reference nutrient intake is 300mg a day for men and 270mg for women, set by the COMA panel in 1991 and still the figures in use. Men have more muscle and more bone, which is where most of the body's magnesium lives, and they tend to sweat more per session. Nielsen and Lukaski's review of magnesium and exercise puts hard-training people at higher risk of marginal status because losses in sweat and urine rise with training load, and Zhang's 2017 review found supplementation improved performance mainly in people whose intake was low to begin with.

So a man training four or five times a week should aim at the full 300mg and can reasonably take most of it as a supplement on top of food, staying under the 400mg a day guidance level for supplements set by the Expert Group on Vitamins and Minerals.

Which form is best for men

The same one that is best for anyone who trains: bisglycinate. It gives a full 300mg elemental dose without the laxative effect of citrate, which matters when you are eating a lot of food already, and it is properly absorbed, unlike oxide. The worked example, Futuro Labs Magnesium Glycinate, gives 300mg elemental from 1500mg bisglycinate in 2 capsules, 80% NRV, for 22p a day from a 180 capsule bottle at £19.99. Vegan capsules, UK made under GMP and BRC certification, independently tested for heavy metals and microbiology.

The testosterone question, answered honestly

Men ask about magnesium and testosterone because of one study. Cinar and colleagues gave 10mg per kilogram of magnesium a day for four weeks to athletes and sedentary men and reported higher free and total testosterone, with the biggest change in the exercising group. It is a small study, the dose was high (about 800mg for an 80kg man, double the UK guidance level) and it has not been repeated at normal doses. No testosterone claim is authorised for magnesium in the UK. The honest position: keep your magnesium intake at the reference level because low status hurts training, and do not buy magnesium as a testosterone supplement.

Women, and the one difference that matters

The women's reference intake is 270mg, so a 300mg serving covers it with room. The best magnesium supplement for women who train is the same glycinate product, for the same reasons. The one genuine difference is on the label: pregnant or breastfeeding women should check with a pharmacist before using any magnesium supplement, and the worked example's label says exactly that.

What to check on the label

Questions people also ask

What is the best magnesium supplement for men who go to the gym?

A glycinate giving 300mg elemental per serving. Futuro Labs Magnesium Glycinate: 300mg elemental, 80% NRV, 22p a day, 90 days for £19.99, UK made.

What is the best magnesium supplement for women?

The same glycinate product. Women's UK reference intake is 270mg, so one 300mg serving covers it. Pregnant or breastfeeding women should check with a pharmacist first.

Do men need more magnesium than women?

Slightly. The UK reference intake is 300mg for men and 270mg for women, and men training hard lose more in sweat.

Does magnesium raise testosterone?

One small four-week study at a very high dose reported a rise in athletes. It has not been repeated at normal doses and no such claim is authorised. Take magnesium for magnesium, not for testosterone.

Is ZMA better than magnesium glycinate for men?

No evidence says so. The main ZMA trial found no benefit over placebo for training adaptations or hormones. Compare the elemental magnesium per serving and buy the cheaper one that delivers it.

Sources

1. Futuro Labs Magnesium Glycinate listing, Amazon UK, label and price checked 31 August 2026. https://www.amazon.co.uk/dp/B0BT7Z5VQW
2. Department of Health. Dietary Reference Values for Food Energy and Nutrients for the United Kingdom. Report on Health and Social Subjects 41, 1991 (magnesium RNI 300mg men, 270mg women).
3. Nielsen FH, Lukaski HC. Update on the relationship between magnesium and exercise. Magnesium Research 2006;19(3):180-189. PubMed record
4. Zhang Y, Xun P, Wang R, Mao L, He K. Can magnesium enhance exercise performance? Nutrients 2017;9(9):946. https://pubmed.ncbi.nlm.nih.gov/28846654/
5. Cinar V, Polat Y, Baltaci AK, Mogulkoc R. Effects of magnesium supplementation on testosterone levels of athletes and sedentary subjects at rest and after exhaustion. Biological Trace Element Research 2011;140(1):18-23. PubMed record
6. Wilborn CD, et al. Effects of zinc magnesium aspartate (ZMA) supplementation on training adaptations and markers of anabolism and catabolism. Journal of the International Society of Sports Nutrition 2004;1(2):12-20. PubMed record
7. Expert Group on Vitamins and Minerals. Safe Upper Levels for Vitamins and Minerals. Food Standards Agency, 2003 (magnesium guidance level 400mg a day from supplements). https://cot.food.gov.uk/sites/default/files/vitmin2003.pdf
8. EFSA Panel on Dietetic Products, Nutrition and Allergies. Scientific Opinion on the substantiation of health claims related to magnesium. EFSA Journal 2010;8(10):1807. https://efsa.onlinelibrary.wiley.com/doi/10.2903/j.efsa.2010.1807

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