Male fertility has been the subject of increased interest in recent years, when studies find that sperm counts are dropping in men across the world. This depressing trend calls into question what makes men healthful. One mineral that we’ve often mentioned here is magnesium. Among its many medicinal uses, magnesium is necessary for the functioning of muscles and nerves, blood sugar and bone health. But does magnesium increase sperm counts? Let’s discuss the magnesium and fertility myths.
Understanding Magnesium
Magnesium is a mineral involved in many bodily functions. It regulates energy, protein synthesis, muscle and nerve activity, blood sugar levels and blood pressure. As approximately 60% of the body’s magnesium is sourced from bones, it also helps to keep bones strong. This mineral is found in foods like green leafy vegetables, nuts, seeds, whole grains, and legumes.
Despite its ubiquitous availability in most diets, magnesium deficiencies are very common on the planet. It can be due to a lack of magnesium, diet, certain conditions, lifestyle and other factors that contribute to the deficiency of magnesium in the body. This shortage can cause diseases such as heart disease, diabetes, and infertility.
The Connection Between Magnesium and Male Infertility?
Magnesium and Hormonal Balance
Male fertility relies heavily on hormones, and magnesium has been implicated in the regulation of hormones like testosterone. The body requires testosterone to make sperm, and the lack of testosterone will result in decreased sperm production and motility. In a few cases, magnesium supplements have been shown to increase testosterone, increasing sperm count.
A study in Reproductive Biology and Endocrinology reported that magnesium supplementation in rats increased testosterone levels and improved spermatogenesis (the production of sperm). Animal research is not applicable to humans, but it offers a starting point for further study of magnesium and male fertility.
What Magnesium Has To Do With Sperm Health?
Magnesium is thought to play multiple roles in maintaining sperm health. Sperm cells need magnesium for survival and growth. Magnesium ions have a number of functions in the body, including producing energy that is needed for sperm motility. Fertility is closely tied to the motility of sperm because motility determines whether or not sperm will swim towards an egg and fertilise it.
Moreover, magnesium acts as an antioxidant, thus helping to shield sperm against oxidative stress. If there’s a mismatch between free radicals and antioxidants in your body, oxidative stress can damage cells. Chronic oxidative stress has been associated with low sperm quality and fertility. Magnesium may even maintain the integrity of sperm cells by neutralising free radicals.
Evidence from Research
Although the theories describing how magnesium improves sperm counts are persuasive, you need to see it in action before making hard decisions. Other researchers looked at the effect of magnesium on male fertility, with mixed results.
Men With Infertility: One study, published in 2018 in the journal Andrologia, examined the effects of magnesium on men with infertility. Among men who received magnesium supplements, the authors observed better sperm motility and morphology, which might reflect greater sperm health.
Testosterone and Magnesium: One research article in Biological Trace Element Research looked at magnesium’s effect on testosterone in men. They found that more magnesium matched greater testosterone levels, possibly boosting sperm production.
Semen Test: A separate experiment measured magnesium in men receiving fertility drugs’ semen. The findings demonstrated a strong association between magnesium in the semen and sperm motility, which meant that high levels of magnesium in the semen could be beneficial to sperm health.
Magnesium Deficiency and Fertility
Magnesium deficiency is a pandemic that impacts many areas of the body, including the reproductive system. Inadequate magnesium levels can also lead to hormonal disturbances and oxidative stress, which can impact sperm production and quality. Some researchers argue that the diet or supplementation of magnesium can help to boost male fertility.
Practical Considerations
So, if you’re worried about fertility or just want to be as reproductively healthy as possible, here are some handy magnesium tips:
1. Dietary Sources of Magnesium
The best way to ensure magnesium content is to include magnesium foods in your diet. Foods high in magnesium include:
Leafy greens (spinach, kale)
Seeds and nuts (almonds, pumpkin seeds)
Whole grains (brown rice, quinoa)
Legumes (black beans, lentils)
Dark chocolate (in moderation)
2. Supplementation
Although magnesium should be obtained from food, supplementation can be considered for some individuals who find it difficult to meet their daily magnesium needs through the food route. There are several magnesium supplements available, such as magnesium citrate, magnesium oxide, and magnesium glycinate. Make sure to speak with a physician before beginning supplementation, since high levels of magnesium can cause symptoms such as diarrhoea and gas.
3. Lifestyle Factors
Even though magnesium may increase sperm count and quality, lifestyle factors can influence male fertility at the same time. These include:
Physical Activity: Exercise can help to keep testosterone up and ensure overall reproductive health. But excessive exercise, particularly long-distance running, exacerbates hormonal fluctuations and reduces sperm counts.
Manage Stress: Stress has a detrimental effect on hormones, including testosterone, which could reduce sperm counts. Stress can be reduced through mindfulness, meditation and yoga.
Stay Away From Toxins: Toxic chemicals from the environment like pesticides, heavy metals, endocrine disrupters can decrease sperm count and quality. Reduced exposure to these chemicals can be a good thing for reproductive health.
Limiting Alcohol and Tobacco: Drinking and smoking excessively has been proven to decrease sperm quality and number. Moderation or elimination of these behaviours can enhance reproductive health.
Keep Your Weight In Balance: An obese body can disrupt hormones, such as low testosterone, which negatively impacts the production of sperm. Healthy weight maintenance through diet and exercise can boost fertility.
Conclusion: Does Magnesium Increase Sperm Count?
Although the studies on magnesium and sperm count are still at a very early stage, it appears that magnesium can support male reproductive health. It can regulate hormones, boost sperm health, and prevent oxidative stress, making it a valuable mineral for anyone who cares about fertility. You may benefit from eating magnesium-rich foods and adopting a healthy lifestyle if you are seeking to improve your reproductive status. But you should take any supplementation or dietary change very seriously and speak with a physician for an individualised diagnosis. The bottom line is to look at the health of your entire body as the primary source of a healthy reproductive system.
