{"id":751218,"date":"2026-01-20T11:19:00","date_gmt":"2026-01-20T10:19:00","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=751218"},"modified":"2026-01-20T11:19:00","modified_gmt":"2026-01-20T10:19:00","slug":"magnezij-in-testosteron-skriti-kljuc-do-moske-moci","status":"publish","type":"post","link":"https:\/\/gymbeam.si\/blog\/magnezij-in-testosteron-skriti-kljuc-do-moske-moci\/","title":{"rendered":"Magnezij in testosteron \u2013 Skriti klju\u010d do mo\u0161ke mo\u010di"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.si\/blog\/magnezij-in-testosteron-skriti-kljuc-do-moske-moci\/#Znanstveniki_4-tedensko_dodajanje_magnezija_je_povecalo_raven_testosterona\" title=\"Znanstveniki: 4-tedensko dodajanje magnezija je pove\u010dalo raven testosterona\">Znanstveniki: 4-tedensko dodajanje magnezija je pove\u010dalo raven testosterona<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.si\/blog\/magnezij-in-testosteron-skriti-kljuc-do-moske-moci\/#Zakaj_deluje\" title=\"Zakaj deluje?\">Zakaj deluje?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.si\/blog\/magnezij-in-testosteron-skriti-kljuc-do-moske-moci\/#Ali_je_torej_magnezij_cudezni_ojacevalec_testosterona\" title=\"Ali je torej magnezij \u010dude\u017eni oja\u010devalec testosterona?\">Ali je torej magnezij \u010dude\u017eni oja\u010devalec testosterona?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.si\/blog\/magnezij-in-testosteron-skriti-kljuc-do-moske-moci\/#Koga_ogroza_pomanjkanje_testosterona\" title=\"Koga ogro\u017ea pomanjkanje testosterona?\">Koga ogro\u017ea pomanjkanje testosterona?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.si\/blog\/magnezij-in-testosteron-skriti-kljuc-do-moske-moci\/#Kako_veste_ali_imate_pomanjkanje_magnezija\" title=\"Kako veste, ali imate pomanjkanje magnezija?\">Kako veste, ali imate pomanjkanje magnezija?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.si\/blog\/magnezij-in-testosteron-skriti-kljuc-do-moske-moci\/#Kateri_magnezij_je_najboljsi\" title=\"Kateri magnezij je najbolj\u0161i?\">Kateri magnezij je najbolj\u0161i?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.si\/blog\/magnezij-in-testosteron-skriti-kljuc-do-moske-moci\/#Koliko_magnezija_jemati_dnevno\" title=\"Koliko magnezija jemati dnevno?\">Koliko magnezija jemati dnevno?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.si\/blog\/magnezij-in-testosteron-skriti-kljuc-do-moske-moci\/#Kdaj_jemati_magnezij_zjutraj_ali_zvecer\" title=\"Kdaj jemati magnezij: zjutraj ali zve\u010der?\">Kdaj jemati magnezij: zjutraj ali zve\u010der?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.si\/blog\/magnezij-in-testosteron-skriti-kljuc-do-moske-moci\/#Zakljucek\" title=\"Zaklju\u010dek\">Zaklju\u010dek<\/a><\/li><\/ul><\/nav><\/div>\n\n<p><strong>Magnezij<\/strong> ve\u010dina ljudi povezuje z bolj\u0161im spancem, sprostitvijo ali laj\u0161anjem neprijetnih <a href=\"https:\/\/gymbeam.si\/blog\/misicni-krci-kako-jih-prepreciti-in-olajsati\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>mi\u0161i\u010dnih kr\u010dev<\/strong><\/a><strong>.<\/strong> Na splo\u0161no je vklju\u010den v <strong>ve\u010d kot 300 procesov<\/strong> v na\u0161em telesu. Dolga leta je imel ta mineral sloves \u201epomirjevalnega sredstva\u201c, ki se uporablja v \u0161portu in zdravi prehrani. Vendar pa je znanstvena skupnost za\u010dela posve\u010dati pozornost drugemu, veliko bolj agresivnemu vidiku tega elementa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Med podrobnim pregledom vrhunskih \u0161portnikov so znanstveniki opazili zanimiv in skoraj neizogiben pojav: <strong>mo\u0161ki z vi\u0161jo ravnijo magnezija so imeli skoraj vedno vi\u0161jo raven testosterona.<\/strong> Kaj pa, \u010de je <a href=\"https:\/\/gymbeam.si\/magnezij\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>magnezij<\/strong><\/a> <strong>tihi oja\u010devalec mo\u0161ke vitalnosti?<\/strong> Ali pa je vse skupaj le posledica tega, da telo ne deluje, kot bi moralo, ko primanjkuje magnezija? Tako kot pri <a href=\"https:\/\/gymbeam.si\/blog\/ali-lahko-vitamin-d-poveca-testosteron-resnica-po-letih-raziskav\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitaminu D<\/strong><\/a><strong>,<\/strong> tudi tukaj odgovorov ni mogo\u010de zreducirati na preprost da ali ne. Kar pa se skriva med vrsticami, je presenetljivo fascinantno. Pridite z nami na pot odkrivanja skrivnost povezave, o kateri morda sploh niste slutili.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Znanstveniki_4-tedensko_dodajanje_magnezija_je_povecalo_raven_testosterona\"><\/span>Znanstveniki: 4-tedensko dodajanje magnezija je pove\u010dalo raven testosterona<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ekipa znanstvenikov pod vodstvom Vedata Cinarja je objavila \u0161tudijo v ugledni znanstveni reviji <em>Biological Trace Element Research<\/em>, ki je pojasnila pogled na razmerje med minerali in anaboli\u010dnimi hormoni. Njihov cilj je bil jasen: ugotoviti, ali lahko magnezij pove\u010da raven testosterona in kako na to vpliva fizi\u010dna aktivnost. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[1]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\">Kako je bil izveden poskus?<\/h3>\n\n\n\n<p>Raziskovalci so udele\u017eence razdelili v tri specifi\u010dne skupine:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Sedentarna skupina (ne\u0161portniki):<\/strong> mo\u0161ki brez rednega treninga, ki so jemali magnezij.<\/li>\n\n\n\n<li><strong>\u0160portniki (Taekwondo):<\/strong> trenirani \u0161portniki, ki so dnevno trenirali 90\u2013120 minut in so prav tako jemali magnezij. Natan\u010dneje, \u0161lo je za trening Taekwondoja. <\/li>\n\n\n\n<li><strong>Kontrolna skupina \u0161portnikov:<\/strong> \u0161portniki, ki so trenirali Taekwondo, vendar niso jemali magnezija.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Udele\u017eenci so dnevno jemali visok odmerek <strong>10 mg magnezija na 1 kg telesne te\u017ee<\/strong> in so bili spremljani <strong>4 tedne.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/hr_dario-matic_05_2025_14-1124x843.jpeg\" alt=\"Znanstveniki: 4-tedensko dodajanje magnezija je pove\u010dalo raven testosterona\" class=\"wp-image-749118\" title=\"Znanstveniki: 4-tedensko dodajanje magnezija je pove\u010dalo raven testosterona \" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/hr_dario-matic_05_2025_14-1124x843.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/hr_dario-matic_05_2025_14-400x300.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/hr_dario-matic_05_2025_14-1536x1152.jpeg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/hr_dario-matic_05_2025_14-2048x1536.jpeg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading is-style-h3\">Presenetljivi rezultati razmerja med testosteronom in magnezijem<\/h3>\n\n\n\n<p>Po mesecu dni meritev so znanstveniki pri\u0161li do jasnih zaklju\u010dkov, ki bodo razveselili ne le \u0161portnike, ampak tudi obi\u010dajne mo\u0161ke:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Rast testosterona pri vseh:<\/strong> Tako raven prostega, kot tudi skupnega testosterona se je pove\u010dala v obeh skupinah, ki sta jemali magnezij (\u0161portniki in ne\u0161portniki).<\/li>\n\n\n\n<li><strong>Sinergija z gibanjem:<\/strong> Najpomembnej\u0161e pove\u010danje je bilo opa\u017eeno v skupini \u0161t. 2 \u2013 tistih, ki so kombinirali trening z dodajanjem magnezija. <\/li>\n\n\n\n<li><strong>U\u010dinkovitost:<\/strong> Pove\u010danje testosterona je bilo najbolj vidno v stanju iz\u010drpanosti (po treningu), kar ka\u017ee, da magnezij pomaga telesu bolje obvladovati stres fizi\u010dnega napora.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:10px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Klju\u010dna ugotovitev:<\/strong> magnezij je lahko <strong>pove\u010dal testosteron tudi pri mo\u0161kih, ki niso telovadili.<\/strong> Vendar pa je v kombinaciji z intenzivnim treningom deloval kot mo\u010dan katalizator, ki je maksimiziral anaboli\u010dni odziv telesa.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"750\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-1010019130-1124x750.jpg\" alt=\"Presenetljivi rezultati razmerja med testosteronom in magnezijem\" class=\"wp-image-749119\" title=\"Presenetljivi rezultati razmerja med testosteronom in magnezijem\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-1010019130-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-1010019130-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/iStock-1010019130.jpg 1254w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Zakaj_deluje\"><\/span>Zakaj deluje?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Da bi razumeli, kako lahko mineral vpliva na hormon, se moramo poglobiti v biokemijo. Vendar ne skrbite, ne bomo \u0161li skozi periodni sistem ali se obremenjevali s \u0161olskimi lekcijami. Zanimal nas bo predvsem lahko zapomnljiv izraz globulin, ki ve\u017ee spolne hormone, ali <strong>SHBG<\/strong> (Sex Hormone Binding Globulin). Tu se odvija najzanimivej\u0161a bitka za va\u0161o mo\u0161ko mo\u010d.    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mnogi mo\u0161ki se osredoto\u010dajo le na skupni testosteron. Vendar pa je to le ena stran medalje. V telesu lahko imate ogromno testosterona, a \u010de ga va\u0161e telo ne more uporabiti, vam je nekoristen. Predstavljajte si SHBG kot <strong>lisice,<\/strong> ki kro\u017eijo v va\u0161i krvi. Te lisice imajo le eno nalogo \u2013 ujeti molekulo testosterona in jo trdno zakleniti. Kaj pa se zgodi s takim testosteronom?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"6177,28281,37915,49282,57832,93832\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Vezani proti prostemu testosteronu<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Vezani testosteron:<\/strong> je biolo\u0161ko neaktiven. Plava v krvi, vendar se ne more vezati na androgene receptorje v mi\u0161icah. V takem primeru je neuporaben za izgradnjo mi\u0161i\u010dne mase.   <\/li>\n\n\n\n<li><strong>Prosti testosteron:<\/strong> je to\u010dno tisti as, ki ga \u017eelite. Ni omejen z nami\u0161ljenimi lisicami, lahko prosto vstopa v celice in spro\u017ei proces rasti in regeneracije.  <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>In tu pride v igro magnezij, ki ima sposobnost vezave na SHBG. Ko je v krvi dovolj magnezija, se ta mineral \u201e\u017ertvuje\u201c za testosteron in se namesto njega pusti vezati. Z zasedbo mesta v \u201elisicah\u201c (SHBG) ima va\u0161e telo ve\u010d prostega testosterona. Rezultat je enaka skupna raven hormonov, vendar veliko vi\u0161ja <strong>biolo\u0161ka razpolo\u017eljivost<\/strong> za va\u0161e mi\u0161ice in zmogljivost. In to je tisto, kar \u017eelite, kajne?     <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[2]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"632\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/80f3b6ac-7c2c-43a8-97aa-597cab617ad8-1124x632.jpeg\" alt=\"Vezani proti prostemu testosteronu\" class=\"wp-image-749120\" title=\"Vezani proti prostemu testosteronu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/80f3b6ac-7c2c-43a8-97aa-597cab617ad8-1124x632.jpeg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/80f3b6ac-7c2c-43a8-97aa-597cab617ad8-400x225.jpeg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/80f3b6ac-7c2c-43a8-97aa-597cab617ad8.jpeg 1365w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Ali_je_torej_magnezij_cudezni_ojacevalec_testosterona\"><\/span>Ali je torej magnezij \u010dude\u017eni oja\u010devalec testosterona?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ceprav se znanstveno znanje na prvi pogled zdi kot sveti gral za <a href=\"https:\/\/gymbeam.si\/blog\/kako-pridobiti-misice-vodnik-skozi-trening-prehrano-in-regeneracijo-s-petrom-klancirjem\/\" target=\"_blank\" rel=\"noreferrer noopener\">pridobivanje mi\u0161i\u010dne mase<\/a>, je treba brati med vrsticami. Da bi se izognili prevelikemu poenostavljanju problema, si moramo zastaviti kriti\u010dno vpra\u0161anje:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Na \u010dem temelji razmerje med magnezijem in testosteronom? <\/h3>\n\n\n\n<p>V tem primeru sta pomembni dve bistveni stvari:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-h3\">1. Faktor izhodi\u0161\u010dne ravni<\/h4>\n\n\n\n<p>Mnogi obi\u010dajni ljudje, \u0161e posebej pa aktivni \u0161portniki, trpijo za subklini\u010dnim pomanjkanjem magnezija. \u010ce so imeli udele\u017eenci \u0161tudije na za\u010detku nizko raven magnezija, je dodajanje le <strong>odstranilo zavoro,<\/strong> ki je dr\u017eala njihov testosteron pod nadzorom. To je kot \u0161portni avto z nezadostno koli\u010dino olja \u2013 motor se mu\u010di, pregreva in ne more zagotoviti svoje najve\u010dje zmogljivosti. Ko se olje dolije, vse spet te\u010de gladko. Po drugi strani pa to ne pomeni, da bo ve\u010d olja, kot ga dodate v avto, pove\u010dalo zmogljivost motorja. Enako velja za na\u0161e telo in magnezij.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-h3\">2. Ekstremno odmerjanje<\/h4>\n\n\n\n<p>Udele\u017eenci \u0161tudije so jemali <strong>10 mg magnezija na 1 kg telesne te\u017ee.<\/strong> Za 90-kilogramskega mo\u0161kega to pomeni 900 mg magnezija dnevno, kar je ve\u010d kot dvojna obi\u010dajna priporo\u010dena dnevna doza (pribli\u017eno 300\u2013400 mg). Tako visoki odmerki ka\u017eejo, da so znanstveniki \u017eeleli agresivno nasi\u010diti celice z magnezijem, da bi dokazali u\u010dinek. V vsakdanjem \u017eivljenju pa tega ne bi smeli posku\u0161ati. \u010ceprav je predoziranje z magnezijem pri zdravih ljudeh redko (ledvice izlo\u010dijo prese\u017eek), lahko visoki odmerki nekakovostnih oblik povzro\u010dijo ne\u017eelene stranske u\u010dinke. Najpogostej\u0161i so driska in trebu\u0161ni kr\u010di.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Magnezij preprosto ne deluje kot steroid, ki bi vas potisnil preko va\u0161ih genetskih meja. Njegova mo\u010d le\u017ei v <strong>optimizaciji<\/strong> in glede na to, da mnogim ljudem primanjkuje magnezija, <strong>bo dodajanje magnezija pri ve\u010dini mo\u0161kih privedlo do resni\u010dnega in opaznega izbolj\u0161anja njihovega hormonskega profila.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Za katere skupine mo\u0161kih je dodajanje magnezija najbolj smiselno?<\/h3>\n\n\n\n<p>Magnezij je lahko smiseln v povezavi s testosteronom, predvsem za dve specifi\u010dni skupini mo\u0161kih:<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-h3\">1. \u0160portniki in fizi\u010dni delavci<\/h4>\n\n\n\n<p>Fizi\u010dni napor je dvorezen me\u010d. Po eni strani spodbuja rast mi\u0161ic, po drugi pa izjemno iz\u010drpava na\u0161e zaloge mineralov. \u0160portniki izgubijo in porabijo znatno koli\u010dino magnezija z <strong>znojem in mi\u0161i\u010dnim delom.<\/strong> Za to skupino je dodajanje klju\u010dnega pomena. Ne za umetno pove\u010danje, temve\u010d za <strong>vzdr\u017eevanje<\/strong> visoke ravni testosterona. \u010ce telesu primanjkuje goriva v obliki katere koli pomembne snovi, preklopi v var\u010devalni na\u010din in zavira proizvodnjo anaboli\u010dnih hormonov. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[3]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading is-style-h3\">2. Mo\u0161ki s slabo kakovostjo spanca<\/h4>\n\n\n\n<p>Pomanjkanje spanca je najve\u010dji ubijalec testosterona (pove\u010da stresni hormon kortizol, ki tekmuje s testosteronom). Magnezij je znan po svoji sposobnosti pomirjanja \u017eiv\u010dnega sistema in izbolj\u0161anja kakovosti spanca. Ena\u010dba je tukaj preprosta: <strong>ve\u010d magnezija \u2192 globlji spanec \u2192 bolj\u0161a no\u010dna regeneracija hormonskega sistema.<\/strong><sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[4\u20135]<\/mark><\/sup><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"749\" height=\"1124\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/cz_immanuel_adenubi_082024_01-749x1124.jpg\" alt=\"Za koga je dodajanje magnezija smiselno v povezavi s testosteronom?\" class=\"wp-image-749121\" title=\"Za koga je dodajanje magnezija smiselno v povezavi s testosteronom?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/cz_immanuel_adenubi_082024_01-749x1124.jpg 749w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/cz_immanuel_adenubi_082024_01-267x400.jpg 267w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/cz_immanuel_adenubi_082024_01-1024x1536.jpg 1024w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/cz_immanuel_adenubi_082024_01-1365x2048.jpg 1365w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/12\/cz_immanuel_adenubi_082024_01-scaled.jpg 1707w\" sizes=\"auto, (max-width: 749px) 100vw, 749px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Koga_ogroza_pomanjkanje_testosterona\"><\/span>Koga ogro\u017ea pomanjkanje testosterona?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Med rizi\u010dne skupine ljudi, ki so ogro\u017eeni zaradi pomanjkanja testosterona, spadajo: <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[6]<\/mark><\/sup><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>starej\u0161i mo\u0161ki,<\/strong> ker po 30. do 40. letu starosti raven testosterona pri mo\u0161kih za\u010dne upadati s povpre\u010dno hitrostjo 1 do 2% na leto <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[7]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>posamezniki s prekomerno telesno te\u017eo ali debelostjo,<\/strong> ker ma\u0161\u010dobno tkivo, zlasti v predelu trebuha, proizvaja encim aromataza, ki neposredno pretvarja testosteron v estrogen. Ta mehanizem dobesedno oropa mo\u0161kega njegove mo\u010di in spro\u017ei za\u010daran krog \u2192 nizek testosteron vodi do shranjevanja ma\u0161\u010dobe, ve\u010d ma\u0161\u010dobe pa do \u0161e ni\u017ejega testosterona. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[8]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>mo\u0161ki z ni\u017ejo stopnjo telesne aktivnosti,<\/strong> ker njihovo telo nima razloga za tro\u0161enje energije za vzdr\u017eevanje visokih ravni anaboli\u010dnih hormonov. \u0160tudije ka\u017eejo, da se pove\u010dana telesna aktivnost (zlasti trening mo\u010di) neposredno povezuje s pove\u010danjem ravni testosterona, medtem ko sede\u010di na\u010din \u017eivljenja to zavira.<sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[9]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>ljudje, ki ne u\u017eivajo ore\u0161\u010dkov in zelene listnate zelenjave,<\/strong> ker so ta \u017eivila bogata z magnezijem, tudi zaradi klorofila. V obi\u010dajni sodobni prehrani, pogosto polni <a href=\"https:\/\/gymbeam.si\/blog\/ribe-na-krozniku-katere-so-najbolj-zdrave-in-katerih-bi-se-morali-izogibati\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>visoko industrijsko predelanih \u017eivil<\/strong><\/a><strong>,<\/strong> je magnezija \u017ealostno malo. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[10]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>u\u017eivalci alkohola,<\/strong> ker je alkohol eden najve\u010djih sovra\u017enikov zalog magnezija. Deluje kot diuretik, ki neposredno blokira reabsorpcijo magnezija v ledvicah. To pomeni, da namesto da bi telo shranjevalo magnezij, ga alkohol prisili k izlo\u010danju z urinom. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[11]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>ljudje z visoko stopnjo stresa,<\/strong> kar pove\u010da kortizol, ta pa zni\u017euje testosteron. Magnezij v tem primeru deluje kot protiute\u017e stresu -&gt; zni\u017euje kortizol in tako \u0161\u010diti testosteron. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Kako_veste_ali_imate_pomanjkanje_magnezija\"><\/span>Kako veste, ali imate pomanjkanje magnezija?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Ocene ka\u017eejo, da ima pomemben del prebivalstva nezadosten vnos magnezija v prehrani. Obstajajo tudi velike razlike med dr\u017eavami: <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[15]<\/mark><\/sup><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Italija:<\/strong> povpre\u010dni vnos je alarmantno nizek, le okoli <strong>208 mg\/dan<\/strong> (dale\u010d pod normo).<\/li>\n\n\n\n<li><strong>Francija:<\/strong> <strong>77 % mo\u0161kih<\/strong> in <strong>72 % \u017eensk<\/strong> ima ni\u017eji vnos magnezija od priporo\u010denega dnevnega odmerka.<\/li>\n\n\n\n<li><strong>Nem\u010dija:<\/strong> mo\u0161ki v povpre\u010dju zau\u017eijejo <strong>353 mg,<\/strong> \u017eenske <strong>288 mg<\/strong> (nem\u0161ki mo\u0161ki so razmeroma dobro preskrbljeni, \u017eenske so tik pod normo).<\/li>\n\n\n\n<li><strong>Velika Britanija:<\/strong> raziskave ka\u017eejo, da je povpre\u010dni vnos pri mladih odraslih (19\u201324 let) pogosto le okoli <strong>220\u2013250 mg,<\/strong> kar predstavlja znaten primanjkljaj.<\/li>\n<\/ul>\n<\/div>\n<\/div>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ena re\u0161itev je testiranje, vendar je tudi va\u0161e telo dober pokazatelj, ki pogosto ka\u017ee pomanjkanje magnezija. Kako?  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\">Fizi\u010dne manifestacije pomanjkanja magnezija vklju\u010dujejo:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Mi\u0161i\u010dni trzljaji in kr\u010di:<\/strong> klasi\u010dno trzanje o\u010desa ali mi\u0161i\u010dni kr\u010di (zlasti pono\u010di ali po treningu).<\/li>\n\n\n\n<li><strong>Kroni\u010dna utrujenost in \u0161ibkost:<\/strong> ker je magnezij klju\u010den za proizvodnjo ATP (energije) in brez njega v bistvu delujete s polovi\u010dno mo\u010djo.<\/li>\n\n\n\n<li><strong>Du\u0161evno nelagodje<\/strong> ali, z drugimi besedami, kratka v\u017eigalna vrvica, ki se ka\u017ee kot razdra\u017eljivost, anksioznost in nezmo\u017enost obvladovanja stresa.<\/li>\n\n\n\n<li><strong>Te\u017eave s spanjem:<\/strong> ko zve\u010der ne morete izklopiti misli ali se pogosto zbujate. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[12]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Kateri_magnezij_je_najboljsi\"><\/span>Kateri magnezij je najbolj\u0161i?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Med najbolj\u0161e vire magnezija sodijo:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Hrana<\/th><th>Vsebnost magnezija na 100 g<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/gymbeam.si\/indijski-orescki-natural-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Indijski ore\u0161\u010dki<\/a> in <a href=\"https:\/\/gymbeam.si\/maslo-indijskih-oresckov-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">maslo iz indijskih ore\u0161\u010dkov<\/a><\/td><td>292 mg<\/td><\/tr><tr><td><a href=\"https:\/\/gymbeam.si\/mandlji-raw-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Mandlji<\/a> in <a href=\"https:\/\/gymbeam.si\/mandljevo-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">mandljevo maslo<\/a><\/td><td>270 mg<\/td><\/tr><tr><td><a href=\"https:\/\/gymbeam.si\/fitcheat-proteinska-cokolada-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Temna \u010dokolada<\/a><\/td><td>228 mg<\/td><\/tr><tr><td><a href=\"https:\/\/gymbeam.si\/bio-kvinoja-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">Kvinoja<\/a><\/td><td>197 mg<\/td><\/tr><tr><td><a href=\"https:\/\/gymbeam.si\/ovseni-otrobi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Ovsena ka\u0161a<\/a><\/td><td>177 mg<\/td><\/tr><tr><td><a href=\"https:\/\/gymbeam.si\/bio-crni-fizol-pripravljen-za-uzivanje-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">Fi\u017eol<\/a><\/td><td>171 mg<\/td><\/tr><tr><td><a href=\"https:\/\/gymbeam.si\/neprazeni-arasidi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Ara\u0161idi<\/a> in <a href=\"https:\/\/gymbeam.si\/100-arasidovo-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">ara\u0161idovo maslo<\/a><\/td><td>168 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>\u010ce pa vas skrbi, da va\u0161a prehrana ni dovolj raznolika in bogata z omenjenimi \u017eivili, <strong>bodo v veliko pomo\u010d tudi prehranska dopolnila.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading is-style-h3\">Magnezijeva dopolnila<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Oblike<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/magnezij\/kapsule\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kapsule<\/strong><\/a> \u2013 udobna oblika, ki jo je enostavno pogoltniti in u\u010dinkovito prikrije naraven, pogosto grenak okus magnezija<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/magnezij\/tablete-4852\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>tablete<\/strong><\/a> \u2013 alternativa kapsulam, pogosto vsebujejo visok odmerek magnezija<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/magnezij\/v-prahu\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>pra\u0161ki<\/strong><\/a> \u2013 dobro topna oblika, ki omogo\u010da tudi prilagodljivo odmerjanje in je pogosto odli\u010dna izbira za ljudi s te\u017eavami pri po\u017eiranju trdnih oblik<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/magnezij\/sumeca-tableta\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0161ume\u010de tablete<\/strong><\/a> \u2013 topne tablete z osve\u017eilnim okusom, ki pomagajo tudi pri vzdr\u017eevanju vnosa teko\u010din<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/mikro-magnezijev-kelat-b6-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>mikrokapsule<\/strong><\/a> \u2013 posebna oblika (znana tudi kot kapsule s podalj\u0161anim spro\u0161\u010danjem), ki se odlikuje po postopni in u\u010dinkovitej\u0161i absorpciji<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/magnezij\/tekoce\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>teko\u010dina (shot)<\/strong><\/a> \u2013 teko\u010da RTD oblika za va\u0161 \u017eep, pripravljena za takoj\u0161njo uporabo brez potrebe po pitju, kar boste cenili, na primer, med potovanjem<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Enosestavinski proti kompleksnemu magneziju<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>enosestavinski (vsebuje samo magnezij)<\/li>\n\n\n\n<li>kompleksni (magnezij obogaten z drugimi snovmi za specifi\u010den namen), kot so <a href=\"https:\/\/gymbeam.si\/magnesium-b6-kompleks-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>magnezij B6 forte<\/strong><\/a><strong>,<\/strong> <a href=\"https:\/\/gymbeam.si\/zmb6-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>ZMB<\/strong><\/a>, ki vsebuje sinergisti\u010dno kombinacijo magnezija, cinka in vitamina B6. Kombinacija magnezija in cinka je pomembna za proizvodnjo testosterona. Ve\u010d o tej kombinaciji si lahko preberete v \u010dlanku: <a href=\"https:\/\/gymbeam.si\/blog\/zma-ali-zmb-podpira-zdravo-raven-testosterona-in-dober-spanec-katere-koristi-se-prinasa\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>ZMA ali ZMB podpira zdravo raven testosterona in dober spanec. Katere koristi \u0161e prina\u0161a?<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Absorpcija (kemijske vezi)<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Organske oblike:<\/strong> odli\u010dna absorpcija in ne\u017enost do prebave. Sem spadajo kelatne vezi, kot so <a href=\"https:\/\/gymbeam.si\/magnezijev-kelat-bisglicinat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>bisglicinat<\/strong><\/a> ali <a href=\"https:\/\/gymbeam.si\/magnezijev-malat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>malat<\/strong><\/a><strong>,<\/strong> pa tudi <a href=\"https:\/\/gymbeam.si\/liposomski-magnezij-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>liposomski magnezij<\/strong><\/a>, magnezijev <a href=\"https:\/\/gymbeam.si\/magtein-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>treonat<\/strong><\/a> ali citrat.<\/li>\n\n\n\n<li><strong>Anorganske oblike:<\/strong> slaba absorpcija. Obi\u010dajno oksidi, karbonati, sulfati ali fosfati. <\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Glede razmerja med ceno in zmogljivostjo je <strong>najbolj\u0161a izbira<\/strong> <strong>magnezij v kelatni obliki,<\/strong> kot je <a href=\"https:\/\/gymbeam.si\/magnezijev-kelat-bisglicinat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">magnezijev bisglicinat.<\/a> \u010ce \u017eelite izvedeti ve\u010d o magneziju in testosteronu, si oglejte na\u0161e \u010dlanke:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.si\/blog\/krci-utrujenost-razdrazljivost-ter-spanje-na-kaj-se-vpliva-magnezij\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kr\u010di, utrujenost, razdra\u017eljivost ali spanec. Na kaj vse \u0161e vpliva magnezij? <\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/kako-magnezij-vpliva-na-sportno-zmogljivost-rast-misic-in-spanje\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kako magnezij vpliva na \u0161portno zmogljivost, rast mi\u0161ic in spanec?<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/10-simptomov-pomanjkanja-testosterona-kaj-ga-povzroca-in-kako-zdraviti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>10 simptomov pomanjkanja testosterona \u2013 kaj ga povzro\u010da in kako ga zdraviti?<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/kako-vplivata-testosteron-in-progesteron-na-hujsanje-in-povecanje-misicne-mase\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Testosteron, estrogen in progesteron: Kako vplivajo na izgubo telesne te\u017ee in rast mi\u0161ic?<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.si\/blog\/kaj-je-turkesteron-kako-deluje-in-ali-lahko-res-poveca-raven-testosterona\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kaj je turkesteron, kako deluje in ali res lahko pove\u010da raven testosterona?<\/strong><\/a><\/li>\n\n\n\n<li><strong><a href=\"https:\/\/gymbeam.si\/blog\/ekdisteron-njegov-vpliv-na-rast-misic-moc-in-raven-testosterona\/\" target=\"_blank\" rel=\"noreferrer noopener\">Ekdisteron in njegov vpliv na rast mi\u0161i\u010dne mase, mo\u010d in raven testosterona<\/a><\/strong><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Koliko_magnezija_jemati_dnevno\"><\/span>Koliko magnezija jemati dnevno?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Povpre\u010dna odrasla oseba naj bi zau\u017eila pribli\u017eno:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>300 mg magnezija dnevno (EFSA)<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[13]<\/mark><\/sup><\/li>\n\n\n\n<li><strong>310 mg za \u017eenske in 400 mg za mo\u0161ke (DACH)<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[14]<\/mark><\/sup><\/li>\n\n\n\n<li>med intenzivno telesno aktivnostjo se lahko potrebe telesa po magneziju pove\u010dajo za 10 \u2013 20% <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\">[17]<\/mark><\/sup><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Kdaj_jemati_magnezij_zjutraj_ali_zvecer\"><\/span>Kdaj jemati magnezij: zjutraj ali zve\u010der?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Specifi\u010den \u010das dneva za vnos magnezija ni pomemben. Pomembno je, da dose\u017eete <strong>celoten dnevni vnos.<\/strong> Obi\u010dajno pa se magnezijev malat priporo\u010da zjutraj ali pred treningom, bisglicinat pa popoldne ali pred spanjem. In kako dolgo naj se jemlje magnezij? Ker je vklju\u010den v na stotine procesov in ga telo prakti\u010dno nenehno porablja, je <strong>dolgotrajna uporaba brez prekinitev primerna za aktivne ljudi.<\/strong>      <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading is-style-h2\"><span class=\"ez-toc-section\" id=\"Zakljucek\"><\/span>Zaklju\u010dek<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u010ce bi celotno vpra\u0161anje razmerja med magnezijem in testosteronom povzeli v enem stavku, bi bilo to: <strong>Magnezij ni \u010darobni steroid, je pa bistveno olje za va\u0161 testosteronski motor, ki brez njega ne deluje optimalno. <\/strong>\u010ceprav vas ena kapsula magnezija ne bo spremenila v Hulka, nam je znanost jasno pokazala, da je ta mineral en najbolj podcenjenih pripomo\u010dkov za optimizacijo hormonov.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Zato si iz tega \u010dlanka zapomnite 3 klju\u010dne stvari:<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Deluje kot klju\u010d do svobode:<\/strong> Va\u0161e telo morda proizvaja dovolj testosterona, a \u010de je vezan na protein SHBG, to ne bo pomagalo va\u0161im mi\u0161icam. Magnezij lahko \u201eodklene\u201c te vezi in pove\u010da raven uporabnega (prostega) hormona.   <\/li>\n\n\n\n<li><strong>Je varnostna mre\u017ea za \u0161portnike:<\/strong> \u010ce telovadite, se potite ali \u017eivite pod stresom, izgubljate magnezij z bliskovito hitrostjo. Z dodajanjem boste spet v igri in prepre\u010dili, da bi telo v kriznem na\u010dinu ustavilo proizvodnjo hormonov.<\/li>\n\n\n\n<li><strong>Kakovost premaga koli\u010dino:<\/strong> Ne posku\u0161ajte u\u017eivati ekstremnih odmerkov kot v \u0161tudijah. Osredoto\u010dite se na dolgoro\u010dno doslednost. V svojo prehrano vklju\u010dite ore\u0161\u010dke in <a href=\"https:\/\/gymbeam.si\/bio-bucna-semena-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>semena<\/strong><\/a><strong>,<\/strong> <a href=\"https:\/\/gymbeam.si\/ovseni-kosmici-one-minute.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>oves<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.si\/temna-cokolada-90-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>temno \u010dokolado<\/strong><\/a> ali kakovostna dopolnila (<a href=\"https:\/\/gymbeam.si\/magnezijev-kelat-bisglicinat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>bisglicinate<\/strong><\/a>) in si zagotovite <a href=\"https:\/\/gymbeam.si\/blog\/kako-izboljsati-spanec-ter-kako-le-ta-vpliva-na-zdravje-in-rast-misic\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>optimalen spanec<\/strong><\/a><strong>.<\/strong><\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Magnezij morda ni edini klju\u010d do mo\u0161ke mo\u010di, je pa <strong>trden temelj, na katerem stoji vse ostalo. <\/strong>Brez njega morda niti najbolj\u0161i na\u010drt treninga in genetika ne bosta dovolj <strong>za dosego va\u0161ega maksimalnega potenciala.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/magnesium\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tMagnesium\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-and-testosterone-support-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre Workout and Testosterone Support Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ve\u010dina mo\u0161kih jemlje magnezij le za pomiritev ali proti kr\u010dem. Vendar je znanost razkrila njegovo povezavo s testosteronom. Ali je torej naravni anabolik ali pa le popravlja, kar je pokvarjeno? Preu\u010dili smo \u0161tudije, mehanizem delovanja in najbolj\u0161e oblike magnezija za mo\u0161ke.<\/p>\n","protected":false},"author":120,"featured_media":751222,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[118],"tags":[6879,6507,7455,7641,7629],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-751218","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-prehranska-dopolnila","8":"tag-minerali-sl","9":"tag-prehranska-dopolnila","10":"tag-testosteron-sl","11":"tag-zdrav-zivljenjski-slog","12":"tag-zdravje","13":"h-entry","14":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Magnezij in testosteron \u2013 Skriti klju\u010d do mo\u0161ke mo\u010di - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ali magnezij pove\u010da testosteron? 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