Is There a Connection between Magnesium and Morning Wood?

Your body needs magnesium for many functions — and optimal sexual health. So what exactly is the magnesium morning wood link? 

Getting “morning wood” (AKA waking up with an erection) is a sign of good vascular and overall health. Magnesium is an essential mineral that plays a direct and indirect role in testosterone and nitric oxide production (both key players in sexual function), mental health, and libido. 

A deficiency might lead to health issues, including sexual dysfunction. And a potential sign might be a lack of morning wood. 

Below, we dive deeper into the role of magnesium in men’s health and sexual function, including the magnesium morning wood connection. 

Magnesium is an essential mineral that you can get through foods like:

• Spinach

• Dark chocolate

• Avocado

• Nuts

• Legumes

• Tofu

• Seeds

• Whole grains

• Some fatty fish

The recommended daily allowance (RDA) for magnesium depends on your age and sex, but here are the guidelines for males:

Magnesium plays a role in more than 300 reactions in your body, and not consuming enough can cause many negative changes that affect many aspects of your health. 

Some studies estimate that roughly half of people in the United States don’t get enough magnesium through their diet. You’re at higher risk of deficiency if you have:

• Gastrointestinal (GI) conditions like Crohn’s disease

• Alcohol use disorder 

• Type 2 diabetes

Your risk of a nutritional deficiency also increases with age.

While science hasn’t established a direct connection between magnesium and morning wood, the mineral plays a key role in many bodily functions. 

This is why maintaining healthy magnesium levels can theoretically support morning erections — which are a sign of good overall and sexual health.

Morning wood, or nocturnal penile tumescence, is a natural sign of healthy sexual function. Regular morning erections typically mean you have:

• Good blood flow

• Optimal testosterone levels

• Healthy erectile function

If you don’t regularly get morning wood, it could point to underlying health issues like:

• Cardiovascular disease

• Hormone imbalances

• High stress levels 

Magnesium may indirectly affect erections by supporting many important functions and pathways in the body. Magnesium is essential for healthy blood flow, which is crucial for achieving and maintaining strong erections. It may also support testosterone and nitric oxide production. Plus, getting enough magnesium also helps regulate mood and sex drive. 

Nitric Oxide Production

Magnesium plays an essential role in boosting blood flow to the penis by regulating nitric oxide, a compound that relaxes blood vessels.

Evidence also suggests a link between low magnesium levels and both reduced nitric oxide production and blood vessel narrowing (AKA vasoconstriction), which won't help with healthy erections.

Healthy magnesium levels support better heart health, which can lead to better, more frequent erections. 

Testosterone Levels and Hormonal Balance

Your body needs magnesium to produce male sex hormones like testosterone. Low testosterone is linked to a lower sex drive and poor libido.

Morning wood is a sign that your testosterone levels are in a healthy range.

Stress Regulation

Preliminary research suggests that magnesium may help reduce stress and anxiety. 

A 2021 study even found a connection between atypical magnesium levels and depressive symptoms in aging males. 

Depression can often cause lower sex drive — and potentially fewer morning erections. 

But while some studies back up the connection between low magnesium and depression, others don’t. 

Your semen is made up of several components including essential minerals like:

• Magnesium

• Calcium

• Zinc

• Selenium

• Copper

• Manganese

These minerals play a critical role in:

• Sperm production 

• Sperm maturation

• Sperm motility (how well sperm swim)

• Sperm function

If you don’t get enough magnesium (and other minerals), your sperm health might decline, impacting your ability to conceive. 

And magnesium isn’t just important for sexual health. You need it to stay healthy overall.

There’s a link between low magnesium levels and health conditions like:

• Osteoporosis

• High blood pressure

• Atherosclerosis

• Insulin resistance and diabetes

• Increased severity of chronic obstructive pulmonary disease (COPD)

• Migraine

• Seizure

• Stroke

• Heart arrhythmia

• Coronary artery disease

• Higher mortality in people with heart failure

• Higher mortality after a heart attack

Magnesium deficiency often doesn’t cause noticeable symptoms, especially if you only have a mild deficiency.

When symptoms do appear, they can include:

• Fatigue

• Irritability

• Mild anxiety and nervousness

• Muscle weakness

• Abdominal cramping

• Muscle cramps

• Headaches

• Mild sleep disorders

• Nausea

• Vomiting

Magnesium is involved in over 300 processes in the body, playing a crucial role in everything from muscle function to nerve health and hormone regulation. When you don't get enough magnesium over a long period of time, it can lead to a range of health issues. Erectile dysfunction can be one of the symptoms of these other health issues. 

It’s important to note that magnesium supplements aren’t an immediate cure for erectile dysfunction. However, taking them consistently over time can support overall health, including sexual health. 

If you have a magnesium deficiency, boosting your magnesium levels with a supplement might increase your morning erections by supporting your overall health. You might also notice:

• Increased sex drive

• Improved erection quality

• More frequent sexual thoughts

Does Magnesium Make You Horny?

Is there a connection between magnesium and sex drive? Yes, but probably not a direct link. Not getting enough magnesium is linked to mood swings and depression, which could mess with your libido.

Because magnesium can increase nitric oxide levels in your blood and is linked to better cardiovascular health, it might make it easier to achieve erections. 

Some evidence suggests that magnesium supplementation may benefit men dealing with erectile dysfunction (ED) or low libido.

A 2022 study found that intake of trace minerals like magnesium, zinc, copper, and selenium was higher in people without erectile dysfunction than those with ED. And researchers noted that those who increased their magnesium concentrations had a lower chances of developing ED. 

But if you have healthy magnesium levels, adding more likely won’t make a difference. Magnesium supplements – or any supplements really — can't replace ED medications, but they may help improve sexual health in individuals with a deficiency.

FDA-approved prescription ED medications, like sildenafil (Viagra®) and tadalafil (Cialis®), are your best option for tackling erection troubles. 

PDE5 inhibitors like these work by enhancing nitric oxide release, allowing the blood vessels in your penis to relax and increasing blood flow. 

Although these medications can be effective for ED, they do have potential side effects, including:

• Dizziness

• Headaches

• Nausea

• Flushing

• Indigestion

• Stuffy nose

Best Magnesium for Erectile Dysfunction

You can increase your magnesium intake by incorporating more magnesium-rich foods like spinach and nuts. But it can be tough to get enough magnesium through diet alone.

Supplementing might help.

There are a few different forms of magnesium but magnesium glycinate and magnesium citrate are known for better absorption. 

Research also suggests that magnesium taurate is one of the most bioavailable forms. 

For help figuring out which magnesium supplement is right for you, consult your healthcare provider. 

Lifestyle Changes for Improved Sexual Health

Magnesium supplementation might help improve your overall and sexual health if you’re magnesium deficient. But addressing ED usually requires a holistic approach, and relying on one mineral won’t do the trick alone.

Combining increased magnesium intake with the following lifestyle changes may help support healthy sexual function:

• Focus on healthy nutrition. Try incorporating magnesium-rich foods like leafy greens, nuts, seeds, and whole grains into your diet. It’s also a good idea to limit your intake of ultra-processed foods that may increase inflammation in your body. 

• Exercise. Engaging in regular physical activity may help improve cardiovascular health, blood flow, and sexual function.

• Stress reduction. Chronic stress and poor sleep quality can negatively affect hormone levels and sexual performance. Adopting stress-relieving techniques like meditation, yoga, and deep breathing may help you limit stress in your life.

• Limit alcohol and quit smoking. Drinking too much and smoking can impair blood flow and are potential risk factors for ED.

• Work on communication with your partner. In some cases, ED can happen due to performance anxiety or other psychological issues. It can help to have an open dialogue with your partner about any intimacy problems you’re having. 

When to Consult a Healthcare Provider

Think you’re magnesium deficient? It’s impossible to diagnose a deficiency without a blood test. 

Before starting any supplement regimen, check with your healthcare provider, especially if you have an underlying health condition like:

• High blood pressure (hypertension)

• Diabetes

• Kidney disease

• Heart disease

Another reason to see a doctor? You have frequent ED symptoms. A healthcare professional can check for underlying health issues and recommend effective treatments like  PDE-5 inhibitors or lifestyle changes.

What Other Deficiencies Can Cause Sexual Dysfunction?

Research suggests a potential link between low levels of vitamin D and higher rates of severe ED. 

You can get vitamin D through sun exposure and the following foods:

• Eggs

• Fatty fish 

• Tuna

• Mushrooms

• Foods fortified with vitamin D such as milk

Without magnesium, your body can’t function properly. You need this vital mineral to support blood flow, erectile function, testosterone production, and more. 

Let’s recap what we know about magnesium and morning wood: 

• Magnesium plays a role in erectile function. Your body needs magnesium, among many other things, to support all the processes that go into producing healthy erections. 

• But supplementing won’t help unless you’re deficient. There’s no solid evidence that magnesium supplements are as good or better than research-backed ED medications like sildenafil. 

• A blood test can identify a deficiency. If you think you might be lacking magnesium, ask your doctor about testing for a deficiency. 

Magnesium supplementation isn’t a replacement for ED medications, but it may support sexual health by promoting blood flow and hormone regulation in people who are deficient. 

Looking for help with ED symptoms? Meet with a Hims provider to learn about your treatment options. Get started.