Minerals That Make You Rock In And Out Of Bed
By now, most men know low testosterone is the big player behind loss of sex drive and even erectile dysfunction. Hormone replacement is the fastest way to get back on top of your game. But minerals like zinc and magnesium are also essential for a rock solid quality of life.
Mineral supplements will not boost testosterone if you are not deficient in them. But if you are running low on key minerals like zinc and magnesium, supplementation can increase testosterone by as much as 34%.
Zinc deficiency is well-known in men with low testosterone.
Since 1996, studies have shown a clear relationship between zinc and testosterone levels. Men who are zinc-deficient almost always are also troubled by low T. Furthermore, zinc can inhibit the aromatization of testosterone into estrogen. If you are deficient in zinc, supplementation can increase testosterone serum levels by almost 40%.
Zinc may also help limit the production of dihydrotestosterone (DHT).
DHT is a male androgen responsible for the miniaturization of hair follicles seen in male pattern baldness. Some men think that going bald means an increase in testosterone, but DHT is the wrong kind of testosterone. Although it is an androgen (masculinizing hormone) it is associated with increased estrogen, and the combination of elevated DHT and elevated estrogen is found in men who have swollen prostates or prostate cancer. So DHT is much more than a vanity issue. Drugs such as finasteride (Propecia) work by inhibiting DHT, but are also linked to permanent erectile dysfunction. On the other hand, men with high levels of testosterone also have lower DHT and estrogen. It doesn’t take a rocket scientist to connect the dots: correcting low testosterone will also correct out-of-control DHT and estrogen.
What are symptoms of zinc deficiency, besides low testosterone?
How do you know if you are zinc-deficient? Well, there is a good chance you are. Zinc cannot be synthesized by the body and must be obtained from dietary sources such as oysters, beef and lamb, wheat germ, and spinach. Most people on the Standard American Diet (SAD) do not eat enough of these foods. Symptoms of zinc deficiency include impotence, depressed immunity, “brain fog,” and an impaired sense of smell.
Magnesium… think of it as mag wheels for your body and brain.
Zinc is often taken in combination with another mineral, magnesium. Magnesium is also obtained from foods, including spinach and nuts (especially almonds), so if you are deficient in zinc you are probably deficient in zinc. One benefit of magnesium is that it helps the body to retain zinc. But magnesium is also important for its own sake. For one thing, it is critical for bone density. It also regulates your heart rhythms and cholesterol level. Many antacids contain magnesium because it helps stop heartburn, so if you are a chronic antacid user, you may have a magnesium imbalance.
Magnesium has direct benefits on your testosterone levels. A 2011 study at Selcuk University in Karamn, Turkey found that magnesium supplementation increases free and total testosterone levels in both sedentary men and athletes, although the benefits are more pronounced in men who exercise. This duplicated the results of an earlier study done in 2007.
Magnesium also relaxes the muscles and while it will not cause sleep, a deficiency will cause insomnia. It is best taken with melatonin before bed, which will assist in growth hormone production following nighttime REM sleep cycles. Magnesium is used in drugs to fight restless leg syndrome precisely because it helps relax the muscles and induce sleep. Magnesium is often taken in conjunction with calcium, because calcium also has bone-building properties, but there is no evidence of a magic ratio of magnesium-to-calcium that is best.
What are the symptoms of magnesium deficiency?
Magnesium deficiency can be behind a host of problems, from heart palpitations to anxiety attacks. Magnesium deficiency plays a role in migraine headaches, urinary incontinence, asthma, hay fever, insomnia and hearing loss. Magnesium deficiency is common in the U.S., particularly among African-American men.
How to take zinc and magnesium.
For most men, 10 mg. of zinc a day should be sufficient.Too much zinc can cause serious imbalances in copper and iron absorption along with side effects such as nausea, fever, headaches, fatigue, and diarrhea. Zinc also interacts with antibiotics and should not be take by people with HIV.
Studies showed that supplementation with 10 mg of magnesium a day had a positive impact on testosterone levels in magnesium-deficient men. If your diet is good enough, you may not be magnesium deficient. However, if you are taking zinc then you may need magnesium too. Magnesium is not associated with toxic effects at reasonable doses, so it can’t hurt to try it.
People generally take zinc in the morning and magnesium (with melatonin) at night, because both are absorbed through the gastrointestinal tract so spacing them allows the body to absorb them more efficiently.