{"id":752322,"date":"2026-02-10T09:51:44","date_gmt":"2026-02-10T08:51:44","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=752322"},"modified":"2026-02-10T09:51:54","modified_gmt":"2026-02-10T08:51:54","slug":"magnezij-i-testosteron-skriveni-kljuc-muske-snage","status":"publish","type":"post","link":"https:\/\/gymbeam.hr\/blog\/magnezij-i-testosteron-skriveni-kljuc-muske-snage\/","title":{"rendered":"Magnezij i testosteron \u2013 skriveni klju\u010d mu\u0161ke snage"},"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.hr\/blog\/magnezij-i-testosteron-skriveni-kljuc-muske-snage\/#Znanstvenici_cetverotjedno_uzimanje_magnezija_povecalo_je_razinu_testosterona\" title=\"Znanstvenici: \u010detverotjedno uzimanje magnezija pove\u0107alo je razinu testosterona\">Znanstvenici: \u010detverotjedno uzimanje magnezija pove\u0107alo je razinu 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.hr\/blog\/magnezij-i-testosteron-skriveni-kljuc-muske-snage\/#Zasto_to_funkcionira\" title=\"Za\u0161to to funkcionira?\">Za\u0161to to funkcionira?<\/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.hr\/blog\/magnezij-i-testosteron-skriveni-kljuc-muske-snage\/#Dakle_je_li_magnezij_cudesni_pojacivac_testosterona\" title=\"Dakle, je li magnezij \u010dudesni poja\u010diva\u010d testosterona?\">Dakle, je li magnezij \u010dudesni poja\u010diva\u010d 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.hr\/blog\/magnezij-i-testosteron-skriveni-kljuc-muske-snage\/#Tko_je_u_opasnosti_od_nedostatka_testosterona\" title=\"Tko je u opasnosti od nedostatka testosterona?\">Tko je u opasnosti od nedostatka 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.hr\/blog\/magnezij-i-testosteron-skriveni-kljuc-muske-snage\/#Kako_znati_imam_li_nedostatak_magnezija\" title=\"Kako znati imam li nedostatak magnezija?\">Kako znati imam li nedostatak 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.hr\/blog\/magnezij-i-testosteron-skriveni-kljuc-muske-snage\/#Koji_je_magnezij_najbolji\" title=\"Koji je magnezij najbolji?\">Koji je magnezij najbolji?<\/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.hr\/blog\/magnezij-i-testosteron-skriveni-kljuc-muske-snage\/#Koliko_magnezija_uzimati_dnevno\" title=\"Koliko magnezija uzimati dnevno?\">Koliko magnezija uzimati 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.hr\/blog\/magnezij-i-testosteron-skriveni-kljuc-muske-snage\/#Kada_uzimati_magnezij_ujutro_ili_navecer\" title=\"Kada uzimati magnezij: ujutro ili nave\u010der?\">Kada uzimati magnezij: ujutro ili nave\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.hr\/blog\/magnezij-i-testosteron-skriveni-kljuc-muske-snage\/#Zakljucak\" title=\"Zaklju\u010dak\">Zaklju\u010dak<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Ve\u0107ina ljudi povezuje <strong>magnezij<\/strong> s boljim snom, opu\u0161tanjem ili ubla\u017eavanjem neugodnih <a href=\"https:\/\/gymbeam.hr\/blog\/grcevi-u-misicima-kako-ih-sprijeciti-i-ublaziti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>gr\u010deva u mi\u0161i\u0107ima<\/strong><\/a><strong>.<\/strong> Op\u0107enito, uklju\u010den je u <strong>vi\u0161e od 300 procesa<\/strong> u na\u0161em tijelu. Dugi niz godina ovaj mineral ima reputaciju \u201esredstva za smirenje\u201c koje se koristi u sportu i zdravoj prehrani. Me\u0111utim, znanstvena zajednica po\u010dela je obra\u0107ati pozornost na jo\u0161 jedan, mnogo agresivniji aspekt ovog elementa.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tijekom detaljnog pregleda elitnih sporta\u0161a, znanstvenici su primijetili zanimljiv i gotovo neizostavan fenomen: <strong>mu\u0161karci s vi\u0161im razinama magnezija gotovo su uvijek imali vi\u0161e razine testosterona.<\/strong> Dakle, \u0161to ako je <a href=\"https:\/\/gymbeam.hr\/magnezij\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>magnezij<\/strong><\/a> <strong>tihi poja\u010diva\u010d mu\u0161ke vitalnosti?<\/strong> Ili je sve to samo posljedica toga \u0161to tijelo ne funkcionira kako bi trebalo kada nedostaje magnezija? Ba\u0161 kao i s <a href=\"https:\/\/gymbeam.hr\/blog\/moze-li-vitamin-d-povecati-razinu-testosterona-istina-nakon-godina-istrazivanja\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>vitaminom D<\/strong><\/a><strong>,<\/strong> odgovori se ovdje ne mogu svesti na jednostavno da ili ne. Ono \u0161to se krije izme\u0111u redaka, me\u0111utim, iznena\u0111uju\u0107e je fascinantno. Do\u0111ite s nama otkriti tajnu veze koju mo\u017eda niste ni 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=\"Znanstvenici_cetverotjedno_uzimanje_magnezija_povecalo_je_razinu_testosterona\"><\/span>Znanstvenici: \u010detverotjedno uzimanje magnezija pove\u0107alo je razinu testosterona<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tim znanstvenika predvo\u0111en Vedatom Cinarom objavio je studiju u cijenjenom znanstvenom \u010dasopisu <em>Biological Trace Element Research<\/em> koja je razjasnila pogled na odnos izme\u0111u minerala i anaboli\u010dkih hormona. Njihov je cilj bio jasan: utvrditi mo\u017ee li magnezij pove\u0107ati razinu testosterona i utje\u010de li tjelesna aktivnost na to.  <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[1]<\/span><\/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 proveden eksperiment?<\/h3>\n\n\n\n<p>Istra\u017eiva\u010di su podijelili sudionike u tri specifi\u010dne skupine:<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Sjede\u0107a skupina (ne-sporta\u0161i):<\/strong> mu\u0161karci bez redovitog treninga koji su uzimali magnezij.<\/li>\n\n\n\n<li><strong>Sporta\u0161i (Taekwondo):<\/strong> trenirani sporta\u0161i koji su vje\u017ebali 90\u2013120 minuta dnevno i tako\u0111er uzimali magnezij. Konkretno, radilo se o treningu taekwondoa. <\/li>\n\n\n\n<li><strong>Kontrolna skupina sporta\u0161a:<\/strong> sporta\u0161i koji su trenirali taekwondo, ali nisu uzimali magnezij.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sudionici su uzimali visoku dozu od <strong>10 mg magnezija po 1 kg tjelesne te\u017eine<\/strong> dnevno i pra\u0107eni su tijekom <strong>4 tjedna.<\/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=\"Znanstvenici: \u010detverotjedno uzimanje magnezija pove\u0107alo je razinu testosterona\" class=\"wp-image-749118\" title=\"Znanstvenici: \u010detverotjedno uzimanje magnezija pove\u0107alo je razinu 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\">Iznena\u0111uju\u0107i rezultati odnosa izme\u0111u testosterona i magnezija<\/h3>\n\n\n\n<p>Nakon mjesec dana mjerenja, znanstvenici su do\u0161li do jasnih zaklju\u010daka koji \u0107e zadovoljiti ne samo sporta\u0161e, ve\u0107 i obi\u010dne mu\u0161karce:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Rast testosterona kod svih:<\/strong> Razine slobodnog i ukupnog testosterona pove\u0107ale su se u obje skupine koje su uzimale magnezij (sporta\u0161i i ne-sporta\u0161i).<\/li>\n\n\n\n<li><strong>Sinergija s kretanjem:<\/strong> Najzna\u010dajnije pove\u0107anje primije\u0107eno je u skupini br. 2 \u2013 oni koji su kombinirali trening s uzimanjem magnezija. <\/li>\n\n\n\n<li><strong>Performanse:<\/strong> Pove\u0107anje testosterona bilo je najvidljivije u stanju iscrpljenosti (nakon treninga), \u0161to sugerira da magnezij poma\u017ee tijelu da se bolje nosi sa stresom tjelesnog 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\u010dni nalaz:<\/strong> magnezij je uspio <strong>pove\u0107ati testosteron \u010dak i kod mu\u0161karaca koji nisu vje\u017ebali.<\/strong> Me\u0111utim, u kombinaciji s intenzivnim treningom, djelovao je kao sna\u017ean katalizator koji je maksimizirao anaboli\u010dki odgovor tijela.<\/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=\"Iznena\u0111uju\u0107i rezultati odnosa izme\u0111u testosterona i magnezija\" class=\"wp-image-749119\" title=\"Iznena\u0111uju\u0107i rezultati odnosa izme\u0111u testosterona i magnezija\" 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=\"Zasto_to_funkcionira\"><\/span>Za\u0161to to funkcionira?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Da bismo razumjeli kako mineral mo\u017ee utjecati na hormon, moramo malo dublje zaroniti u biokemiju. Ali ne brinite, ne\u0107emo prolaziti kroz periodni sustav niti se stresirati oko \u0161kolskih lekcija. Prvenstveno \u0107e nas zanimati lako pamtljiv izraz globulin koji ve\u017ee spolne hormone ili <strong>SHBG<\/strong> (Sex Hormone Binding Globulin). Ovdje se odvija najzanimljivija bitka za va\u0161u mu\u0161ku snagu.    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mnogi se mu\u0161karci usredoto\u010duju samo na ukupni testosteron. Me\u0111utim, to je samo jedna strana medalje. Mo\u017eete imati ogromnu koli\u010dinu testosterona u svom tijelu, ali ako ga va\u0161e tijelo ne mo\u017ee iskoristiti, beskoristan vam je. Zamislite SHBG kao <strong>lisice<\/strong> koje cirkuliraju u va\u0161oj krvi. Ove lisice imaju samo jedan zadatak \u2013 uhvatiti molekulu testosterona i \u010dvrsto je zaklju\u010dati. Ali \u0161to se doga\u0111a s takvim 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=\"29401,65044,37915,28281,69676,29945,93832,96091,105130,49282,58321,109882,110314,106726,105649,105259\" ><\/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 nasuprot slobodnom testosteronu<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Vezani testosteron:<\/strong> biolo\u0161ki je neaktivan. Pluta u krvi, ali se ne mo\u017ee vezati za androgene receptore u mi\u0161i\u0107ima. U takvom slu\u010daju, neupotrebljiv je za izgradnju mi\u0161i\u0107ne mase.   <\/li>\n\n\n\n<li><strong>Slobodni testosteron:<\/strong> upravo je as kojeg \u017eelite. Nije ograni\u010den zami\u0161ljenim lisicama, mo\u017ee slobodno ulaziti u stanice i pokrenuti proces rasta i 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>I tu na scenu stupa magnezij, koji ima sposobnost vezanja na SHBG. Kada u krvi ima dovoljno magnezija, ovaj se mineral \u201e\u017ertvuje\u201c za testosteron i dopu\u0161ta da se umjesto njega ve\u017ee. Zauzimanjem mjesta u \u201elisicama\u201c (SHBG), va\u0161e tijelo ima vi\u0161e slobodnog testosterona. Rezultat je ista ukupna razina hormona, ali mnogo ve\u0107a <strong>bioraspolo\u017eivost<\/strong> za va\u0161e mi\u0161i\u0107e i performanse. A to je ono \u0161to \u017eelite, zar ne?     <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[2]<\/span><\/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 nasuprot slobodnom testosteronu\" class=\"wp-image-749120\" title=\"Vezani nasuprot slobodnom 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=\"Dakle_je_li_magnezij_cudesni_pojacivac_testosterona\"><\/span>Dakle, je li magnezij \u010dudesni poja\u010diva\u010d testosterona?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Iako se znanstveno znanje na prvi pogled mo\u017ee \u010diniti kao sveti gral za <a href=\"https:\/\/www.google.com\/url?q=https:\/\/gymbeam.sk\/blog\/ako-nabrat-svaly-sprievodca-treningom-stravou-a-regeneraciou-s-jakubom-enzlom\/&amp;sa=D&amp;source=docs&amp;ust=1765793700535944&amp;usg=AOvVaw3J5EsGD89cRkHPyJ5y6nL8\" target=\"_blank\" rel=\"noreferrer noopener\">dobivanje mi\u0161i\u0107ne mase<\/a>, potrebno je \u010ditati izme\u0111u redaka. Kako bismo izbjegli prekomjerno pojednostavljivanje problema, moramo postaviti kriti\u010dno pitanje:  <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Na \u010demu se temelji odnos izme\u0111u magnezija i testosterona? <\/h3>\n\n\n\n<p>U ovom su slu\u010daju va\u017ene dvije bitne 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 osnovne razine<\/h4>\n\n\n\n<p>Mnogi obi\u010dni ljudi, a posebno aktivni sporta\u0161i, pate od subklini\u010dkog nedostatka magnezija. Ako su sudionici studije imali niske razine magnezija na po\u010detku, uzimanje dodataka prehrani samo je <strong>uklonilo ko\u010dnicu<\/strong> koja je dr\u017eala njihov testosteron pod kontrolom. To je kao sportski automobil s nedovoljno ulja \u2013 motor se mu\u010di, pregrijava i ne mo\u017ee isporu\u010diti svoje maksimalne performanse. Kada se ulje dopuni, sve ponovno radi glatko. S druge strane, to ne zna\u010di da \u0161to vi\u0161e ulja dodate u automobil, to \u0107e se vi\u0161e pove\u0107ati performanse motora. Isto vrijedi i za na\u0161e tijelo i 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. Ekstremna doza<\/h4>\n\n\n\n<p>Sudionici studije uzimali su <strong>10 mg magnezija po 1 kg tjelesne te\u017eine<\/strong>. Za mu\u0161karca od 90 kilograma to zna\u010di 900 mg magnezija dnevno, \u0161to je vi\u0161e nego dvostruko vi\u0161e od uobi\u010dajene preporu\u010dene dnevne doze (otprilike 300\u2013400 mg). Tako visoke doze sugeriraju da su znanstvenici htjeli agresivno zasititi stanice magnezijem kako bi demonstrirali u\u010dinak. Me\u0111utim, u svakodnevnom \u017eivotu ih ne bi trebalo isprobavati. Iako je predoziranje magnezijem rijetko kod zdravih ljudi (bubrezi izlu\u010duju vi\u0161ak), visoke doze nekvalitetnih oblika mogu uzrokovati ne\u017eeljene nuspojave. Naj\u010de\u0161\u0107i su proljev i trbu\u0161ni gr\u010devi.     <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Magnezij jednostavno ne djeluje kao steroid koji bi vas gurnuo izvan va\u0161ih genetskih granica. Njegova snaga le\u017ei u <strong>optimizaciji<\/strong>, a s obzirom na to da mnogim ljudima nedostaje magnezija, <strong>za ve\u0107inu mu\u0161karaca uzimanje magnezija dovest \u0107e do stvarnog i primjetnog pobolj\u0161anja njihovog hormonskog 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 koje skupine mu\u0161karaca uzimanje magnezija ima najvi\u0161e smisla?<\/h3>\n\n\n\n<p>Magnezij mo\u017ee imati smisla u vezi s testosteronom, uglavnom za dvije specifi\u010dne skupine mu\u0161karaca:<\/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. Sporta\u0161i i fizi\u010dki radnici<\/h4>\n\n\n\n<p>Jer je fizi\u010dki napor ma\u010d s dvije o\u0161trice. S jedne strane, poti\u010de rast mi\u0161i\u0107a, s druge strane, enormno iscrpljuje na\u0161e mineralne rezerve. Sporta\u0161i gube i tro\u0161e zna\u010dajnu koli\u010dinu magnezija putem <strong>znojenja i rada mi\u0161i\u0107a<\/strong>. Za ovu je skupinu uzimanje dodataka prehrani klju\u010dno. Ne za umjetno pove\u0107anje, ve\u0107 radije za <strong>odr\u017eavanje<\/strong> visokih razina testosterona. Ako tijelu nedostaje goriva u obliku bilo koje va\u017ene tvari, prebacuje se u ekonomi\u010dni na\u010din rada i potiskuje proizvodnju anaboli\u010dkih hormona.      <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[3]<\/span><\/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. Mu\u0161karci sa slabom kvalitetom sna<\/h4>\n\n\n\n<p>Jer je nedostatak sna najve\u0107i ubojica testosterona (pove\u0107ava hormon stresa kortizol, koji se natje\u010de s testosteronom). Magnezij je poznat po svojoj sposobnosti da smiri \u017eiv\u010dani sustav i pobolj\u0161a kvalitetu sna. Jednad\u017eba je ovdje jednostavna: <strong>vi\u0161e magnezija \u2192 dublji san \u2192 bolja no\u0107na regeneracija hormonskog sustava.<\/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 uzimanje magnezija ima smisla u vezi s testosteronom?\" class=\"wp-image-749121\" title=\"Za koga uzimanje magnezija ima smisla u vezi 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=\"Tko_je_u_opasnosti_od_nedostatka_testosterona\"><\/span>Tko je u opasnosti od nedostatka testosterona?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Rizi\u010dne skupine ljudi koji su u opasnosti od nedostatka testosterona uklju\u010duju <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[6]<\/span><\/mark><\/sup>:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>stariji mu\u0161karci,<\/strong> jer nakon 30. do 40. godine \u017eivota razina testosterona kod mu\u0161karaca po\u010dinje opadati prosje\u010dnom brzinom od 1% do 2% godi\u0161nje <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[7]<\/span><\/mark><\/sup>  <\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>osobe s prekomjernom te\u017einom ili pretilo\u0161\u0107u,<\/strong> jer masno tkivo, osobito u podru\u010dju trbuha, proizvodi enzim aromatazu, koji izravno pretvara testosteron u estrogen. Ovaj mehanizam doslovno krade mu\u0161karcu snagu i pokre\u0107e za\u010darani krug \u2192 nizak testosteron dovodi do skladi\u0161tenja masti, a vi\u0161e masti dovodi do jo\u0161 ni\u017eeg testosterona.  <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[8]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li><strong>mu\u0161karci s ni\u017eim razinama tjelesne aktivnosti,<\/strong> jer njihovo tijelo nema razloga tro\u0161iti energiju na odr\u017eavanje visokih razina anaboli\u010dkih hormona. Studije pokazuju da pove\u0107ana tjelesna aktivnost (osobito trening snage) izravno korelira s pove\u0107anim razinama testosterona, dok sjedila\u010dki na\u010din \u017eivota to potiskuje.  <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[9]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li><strong>ljudi s niskim unosom ora\u0161astih plodova i zelenog lisnatog povr\u0107a,<\/strong> jer su bogati magnezijem, tako\u0111er zahvaljuju\u0107i klorofilu. U uobi\u010dajenoj modernoj prehrani, \u010desto punoj <a href=\"https:\/\/gymbeam.hr\/blog\/7-savjeta-kako-smanjiti-visokopreradenu-hranu-u-vasoj-prehrani-i-jesti-zdravije\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>visoko industrijski prera\u0111ene hrane<\/strong><\/a>, magnezija je \u017ealosno malo. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[10]<\/span><\/mark><\/sup>  <\/li>\n\n\n\n<li><strong>konzumenti alkohola,<\/strong> jer je alkohol jedan od najve\u0107ih neprijatelja rezervi magnezija. Djeluje kao diuretik koji izravno blokira reapsorpciju magnezija u bubrezima. To zna\u010di da umjesto da tijelo \u0161tedi magnezij, alkohol ga prisiljava da se izlu\u010di u urinu.   <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[11]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li><strong>ljudi s visokim razinama stresa,<\/strong> \u0161to pove\u0107ava kortizol, a to sni\u017eava testosteron. Magnezij, u ovom slu\u010daju, djeluje kao protute\u017ea stresu -&gt; sni\u017eava kortizol i tako \u0161titi 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_znati_imam_li_nedostatak_magnezija\"><\/span>Kako znati imam li nedostatak magnezija?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Procjene sugeriraju da zna\u010dajan dio populacije ima nedovoljno magnezija u prehrani. Postoje i velike razlike me\u0111u zemljama <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[15]<\/span><\/mark><\/sup>:  <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Italija:<\/strong> prosje\u010dni unos je alarmantno nizak, samo oko <strong>208 mg\/dan<\/strong> (znatno ispod norme).<\/li>\n\n\n\n<li><strong>Francuska:<\/strong> <strong>77% mu\u0161karaca<\/strong> i <strong>72% \u017eena<\/strong> ima ni\u017ei unos magnezija od preporu\u010dene dnevne doze.<\/li>\n\n\n\n<li><strong>Njema\u010dka:<\/strong> mu\u0161karci u prosjeku konzumiraju <strong>353 mg<\/strong>, \u017eene <strong>288 mg<\/strong> (njema\u010dki mu\u0161karci su relativno dobro, \u017eene su malo ispod norme).<\/li>\n\n\n\n<li><strong>Velika Britanija:<\/strong> istra\u017eivanja pokazuju da je prosje\u010dni unos kod mladih odraslih osoba (19\u201324 godine) \u010desto samo oko <strong>220\u2013250 mg<\/strong>, \u0161to je zna\u010dajan deficit.<\/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>Jedno rje\u0161enje je testiranje, ali i va\u0161e tijelo je dobar pokazatelj, \u010desto pokazuje nedostatak 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\u010dke manifestacije nedostatka magnezija uklju\u010duju:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Trzanje mi\u0161i\u0107a i gr\u010devi:<\/strong> klasi\u010dno trzanje oka ili gr\u010devi u mi\u0161i\u0107ima (osobito no\u0107u ili nakon treninga).<\/li>\n\n\n\n<li><strong>Kroni\u010dni umor i slabost:<\/strong> jer je magnezij klju\u010dan za proizvodnju ATP-a (energije), a bez njega u biti radite na pola snage.<\/li>\n\n\n\n<li><strong>Mentalna nelagoda<\/strong> ili, drugim rije\u010dima, kratak fitilj, koji se o\u010dituje kao razdra\u017eljivost, tjeskoba i nesposobnost suo\u010davanja sa stresom.<\/li>\n\n\n\n<li><strong>Problemi sa spavanjem:<\/strong> kada ne mo\u017eete isklju\u010diti svoj um nave\u010der ili se \u010desto budite. <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[12]<\/span><\/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=\"Koji_je_magnezij_najbolji\"><\/span>Koji je magnezij najbolji?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u0160to se ti\u010de izvora, prehrana i hrana bogata magnezijem svakako ostaju osnova u tom pogledu, kao \u0161to su:<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th>Namirnice<\/th><th>Sadr\u017eaj magnezija na 100 g<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/gymbeam.hr\/indijski-orascici-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Indijski ora\u0161\u010di\u0107i<\/a> i <a href=\"https:\/\/gymbeam.hr\/kesu-maslac-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">maslac od indijskih ora\u0161\u010di\u0107a<\/a><\/td><td>292 mg<\/td><\/tr><tr><td><a href=\"https:\/\/gymbeam.hr\/bademi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Bademi<\/a> i <a href=\"https:\/\/gymbeam.hr\/100-maslac-od-badema-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">maslac od badema<\/a><\/td><td>270 mg<\/td><\/tr><tr><td><a href=\"https:\/\/gymbeam.hr\/fitcheat-protein-chocolate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Tamna \u010dokolada<\/a><\/td><td>228 mg<\/td><\/tr><tr><td><a href=\"https:\/\/gymbeam.hr\/bio-kvinoja-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">Quinoa<\/a><\/td><td>197 mg<\/td><\/tr><tr><td><a href=\"https:\/\/gymbeam.hr\/bio-kvinoja-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">Zobena ka\u0161a<\/a><\/td><td>177 mg<\/td><\/tr><tr><td><a href=\"https:\/\/gymbeam.hr\/bio-crni-grah-ready-to-eat-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\">Grah<\/a><\/td><td>171 mg<\/td><\/tr><tr><td><a href=\"https:\/\/gymbeam.hr\/neprzeni-kikiriki.html\" target=\"_blank\" rel=\"noreferrer noopener\">Kikiriki<\/a> i <a href=\"https:\/\/gymbeam.hr\/100-maslac-od-kikirikija-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">maslac od kikirikija<\/a><\/td><td>168 mg<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Me\u0111utim, ako ste zabrinuti da va\u0161a prehrana nije dovoljno raznolika i bogata spomenutom hranom, <strong>dodaci prehrani tako\u0111er \u0107e biti od velike pomo\u0107i.<\/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\">Dodaci magnezija<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Oblici<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hr\/magnezij\/capsuled\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>kapsule<\/strong><\/a> \u2013 udoban oblik koji se lako guta i u\u010dinkovito maskira prirodni, \u010desto gorak okus magnezija<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/magnezij\/tableted\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>tablete<\/strong><\/a> \u2013 alternativa kapsulama, \u010desto sadr\u017ee visoku dozu magnezija<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/magnezij\/powdered?filter=out\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>pra\u0161ci<\/strong><\/a> \u2013 dobro topljiv oblik koji tako\u0111er omogu\u0107uje fleksibilno doziranje i \u010desto je odli\u010dan izbor za ljude s problemima gutanja krutih oblika<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/magnezij-chelate-b6-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0161ume\u0107i magnezij<\/strong><\/a> \u2013 topljive tablete osvje\u017eavaju\u0107eg okusa koje tako\u0111er poma\u017eu u odr\u017eavanju unosa teku\u0107ine<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/micro-magnezij-kelat-b6-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>mikrokapsule<\/strong><\/a> \u2013 poseban oblik (poznat i kao kapsule s produljenim osloba\u0111anjem) koji se isti\u010de postupnom i u\u010dinkovitijom apsorpcijom<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/magnezij\/liquid\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>teku\u0107ina (shotovi)<\/strong><\/a> \u2013 teku\u0107i RTD oblik za va\u0161 d\u017eep, spreman za trenutnu upotrebu bez potrebe za pijenjem, \u0161to \u0107ete cijeniti, na primjer, kada putujete<\/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\">Magnezij s jednim sastojkom nasuprot kompleksnom magneziju<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>s jednim sastojkom (sadr\u017ei samo magnezij)<\/li>\n\n\n\n<li>s vi\u0161e sastojaka (magnezij oboga\u0107en drugim tvarima za odre\u0111enu svrhu), kao \u0161to je <a href=\"https:\/\/gymbeam.hr\/magnezij-b6-complex-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>magnezij B6 forte<\/strong><\/a><strong>,<\/strong> <a href=\"https:\/\/gymbeam.hr\/zmb6-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>ZMB<\/strong><\/a>, koji sadr\u017ei sinergijsku kombinaciju magnezija, cinka i vitamina B6. Kombinacija magnezija i cinka va\u017ena je za proizvodnju testosterona. Vi\u0161e o ovoj kombinaciji mo\u017eete pro\u010ditati u \u010dlanku   <a href=\"https:\/\/gymbeam.hr\/blog\/zma-i-zmb-vise-nego-samo-minerali-koji-ce-poboljsati-vase-rezultate\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>ZMA i ZMB podr\u017eavaju zdrave razine testosterona i san. Koje druge prednosti mogu pru\u017eiti? <\/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\">Apsorpcija (kemijske veze)<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Organski oblici:<\/strong> izvrsna apsorpcija i nje\u017enost za probavu. To uklju\u010duje kelirane veze, kao \u0161to su <a href=\"https:\/\/gymbeam.hr\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>bisglicinat<\/strong><\/a> ili <a href=\"https:\/\/gymbeam.hr\/magnezij-malate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>malat<\/strong><\/a><strong>,<\/strong> kao i <a href=\"https:\/\/gymbeam.hr\/liposomalni-magnezij-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>liposomalni magnezij<\/strong><\/a>, magnezij <a href=\"https:\/\/gymbeam.hr\/magtein-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>treonat<\/strong><\/a> ili citrat. <\/li>\n\n\n\n<li><strong>Anorganski oblici:<\/strong> slaba apsorpcija. Tipi\u010dno oksidi, karbonati, sulfati ili 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>\u0160to se ti\u010de omjera cijene i u\u010dinka, <strong>magnezij u keliranom obliku je najbolji izbor,<\/strong> kao \u0161to je <a href=\"https:\/\/gymbeam.hr\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">magnezijev bisglicinat.<\/a> Ako \u017eelite saznati vi\u0161e o magneziju i testosteronu, svakako pogledajte na\u0161e \u010dlanke:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/magnezij-utjece-na-vase-zdravlje-i-misicnu-masu\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Gr\u010devi, umor, razdra\u017eljivost ili san. Na \u0161to jo\u0161 utje\u010de magnezij? <\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/kako-magnezij-utjece-na-sportske-performanse-rast-misica-i-san\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kako magnezij utje\u010de na sportske performanse, rast mi\u0161i\u0107a i san?<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/10-simptoma-nedostatka-testosterona-sto-ga-uzrokuje-i-kako-ga-lijeciti\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>10 simptoma nedostatka testosterona \u2013 \u0161to ga uzrokuje i kako ga lije\u010diti?<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/kako-testosteron-i-progesteron-utjecu-na-gubitak-kilograma-i-rast-misica\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Testosteron, estrogen i progesteron: kako utje\u010du na gubitak te\u017eine i rast mi\u0161i\u0107a?<\/strong><\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.hr\/blog\/sto-je-turkesteron-kako-djeluje-i-moze-li-stvarno-povecati-razinu-testosterona\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>\u0160to je turkesteron, kako djeluje i mo\u017ee li uistinu pove\u0107ati razinu testosterona?<\/strong><\/a><\/li>\n\n\n\n<li><strong><a href=\"Ecdysterone:%20Its%20Effect%20on%20Muscle%20Growth,%20Strength%20and%20Testosterone%20Levels\" target=\"_blank\" rel=\"noopener noreferrer\">Ekdisteron i njegov u\u010dinak na rast mi\u0161i\u0107ne mase, snagu i razinu 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_uzimati_dnevno\"><\/span>Koliko magnezija uzimati dnevno?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Prosje\u010dna odrasla osoba trebala bi konzumirati otprilike:<\/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\"><span style=\"color: #ff6600;\">[13]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li><strong>310 mg za \u017eene i 400 mg za mu\u0161karce (DACH)<\/strong> <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[14]<\/span><\/mark><\/sup><\/li>\n\n\n\n<li>tijekom intenzivne tjelesne aktivnosti, potrebe tijela za magnezijem mogu se pove\u0107ati za 10 \u2013 20 % <sup><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><span style=\"color: #ff6600;\">[17]<\/span><\/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=\"Kada_uzimati_magnezij_ujutro_ili_navecer\"><\/span>Kada uzimati magnezij: ujutro ili nave\u010der?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Specifi\u010dno doba dana za unos magnezija nije va\u017eno. Va\u017eno je zadovoljiti <strong>ukupni dnevni unos.<\/strong> Me\u0111utim, tipi\u010dno se preporu\u010duje uzimanje magnezijevog malata ujutro ili prije treninga, a bisglicinata poslijepodne ili prije spavanja. I koliko dugo bi se magnezij trebao uzimati? Budu\u0107i da je uklju\u010den u stotine procesa i tijelo ga tro\u0161i prakti\u010dki neprestano, <strong>dugotrajna uporaba bez prekida prikladna je za aktivne ljude.<\/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=\"Zakljucak\"><\/span>Zaklju\u010dak<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kad bismo trebali sa\u017eeti cijelo pitanje odnosa magnezija i testosterona u jednoj re\u010denici, to bi bilo: <strong>Magnezij nije \u010darobni steroid, ve\u0107 je esencijalno ulje za va\u0161 testosteronski motor, koji ne funkcionira optimalno bez njega.<\/strong> Iako vas gutanje jedne kapsule magnezija ne\u0107e pretvoriti u Hulka, znanost nam je jasno pokazala da je ovaj mineral jedan od najpodcjenjenijih alata za optimizaciju hormona.<\/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\">Stoga, iz ovog \u010dlanka trebali biste zapamtiti 3 klju\u010dne stvari:<\/h3>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Djeluje kao klju\u010d slobode:<\/strong> Va\u0161e tijelo mo\u017ee proizvoditi dovoljno testosterona, ali ako je vezan proteinom SHBG, to ne\u0107e pomo\u0107i va\u0161im mi\u0161i\u0107ima. Magnezij mo\u017ee &#8220;otklju\u010dati&#8221; te veze i pove\u0107ati razinu iskoristivog (slobodnog) hormona.  <\/li>\n\n\n\n<li><strong>To je sigurnosna mre\u017ea za sporta\u0161e:<\/strong> Ako vje\u017ebate, znojite se ili \u017eivite pod stresom, gubite magnezij brzinom munje. Nadopunjavanje \u0107e vas vratiti u igru i sprije\u010diti tijelo da ugasi proizvodnju hormona u kriznom na\u010dinu rada.  <\/li>\n\n\n\n<li><strong>Kvaliteta pobje\u0111uje kvantitetu:<\/strong> Nemojte poku\u0161avati konzumirati ekstremne doze kao u studijama. Usredoto\u010dite se na dugoro\u010dnu dosljednost. Uklju\u010dite ora\u0161aste plodove i <a href=\"https:\/\/gymbeam.hr\/bio-sjemenke-bundeve-vanavita.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>sjemenke<\/strong><\/a><strong>,<\/strong> <a href=\"https:\/\/gymbeam.hr\/one-minute-oats-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>zob<\/strong><\/a><strong>, <\/strong><a href=\"https:\/\/gymbeam.hr\/90-tamna-cokolada-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>tamnu \u010dokoladu<\/strong><\/a> ili kvalitetne dodatke prehrani (<a href=\"https:\/\/gymbeam.hr\/chelated-magnesium-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>bisglicinate<\/strong><\/a>) u svoju prehranu i osigurajte <a href=\"https:\/\/gymbeam.hr\/blog\/kako-poboljsati-san-i-kako-to-utjece-na-zdravlje-i-rast-misica\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>optimalan san<\/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 mo\u017eda nije jedini klju\u010d mu\u0161ke snage, ali je <strong>\u010dvrst temelj na kojem sve ostalo stoji.<\/strong> Bez njega, \u010dak ni najbolji plan treninga i genetika mo\u017eda ne\u0107e biti dovoljni <strong>da dosegnete svoj maksimalni potencijal.<\/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.hr\/magnezij\" 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.hr\/anabolizeri-i-stimulansi\" 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\u0107ina mu\u0161karaca uzima magnezij samo za smirenje ili protiv gr\u010deva. Me\u0111utim, znanost je otkrila njegovu povezanost s testosteronom. Dakle, je li on prirodni anaboli\u010dki agens ili samo popravlja ono \u0161to je pokvareno? Prou\u010dili smo studije, mehanizam djelovanja i najbolje oblike magnezija za mu\u0161karce.    <\/p>\n","protected":false},"author":120,"featured_media":752326,"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":[130],"tags":[6500,6872,7448,7634,7622],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-752322","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dodatci-prehrani","8":"tag-dodaci-prehrani-hr","9":"tag-minerali-hr","10":"tag-testosteron-hr","11":"tag-zdrav-nacin-zivota-hr","12":"tag-zdravlje-hr","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 i testosteron \u2013 skriveni klju\u010d mu\u0161ke snage - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Pove\u0107ava li magnezij razinu testosterona? 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