How Magnesium Supports a Healthy Immune System

The Role Magnesium Plays in the Immune System

Magnesium is a nutrient that the body needs to stay healthy. Magnesium is important for many processes in the body, including regulating muscle and nerve function, blood sugar levels, and blood pressure and making protein, bone, and DNA.

Studies have been performed to demonstrate the link between magnesium and your immune system, as well as its role in many biological functions, from controlling enzyme activation to regulating cell cycle progression. If you are wondering, does magnesium boost the immune system, turn to the findings of scholarly research. Magnesium is one of the most valuable macronutrients in the body, and there is a strong correlation between magnesium and immune health.

It’s possible to use magnesium for immune support, and there have been plenty of studies that demonstrate the connection between the two. In studies, both cortisol and adrenaline production were associated with magnesium deficiency; these hormones lead to anxiety and additional pressure on the body, which negatively impact the immune system’s ability to function. 

Studies reveal that magnesium promotes restful sleep because it activates the parasympathetic nervous system, allowing you to feel relaxed and calm. Another study discusses the possibility of decreased Vitamin C absorption in the body when magnesium levels are low. 

There is also evidence that exercise can deplete magnesium stores in the body. When this occurs, energy metabolism is impaired, muscle function decreases, oxygen uptake is diminished, and electrolyte balance is affected. All of these conditions compromise the immune system.

By adding magnesium to your diet or supplement regimen, you can help boost your immune response and aid the proper function of your bodily systems.

Best Dosage to Support Immunity

According to the Office of Dietary Supplements, most adults require between 350 and 400 mg of magnesium each day. It’s advised to get as much of that magnesium as possible through your diet. By ensuring you get this much magnesium each day, you are taking positive steps toward boosting your immune system. To accomplish this, add more magnesium-rich foods, such as:

  • Seeds
  • Nuts
  • Avocados
  • Legumes
  • Leafy greens
  • Dark chocolate
  • Whole grains

If you struggle with getting enough magnesium through your diet, you can add a supplement. It’s recommended that you start with a lower dose to begin and slowly work your way up as you need it.  

But how much magnesium is too much? And is there such a thing?

Working from the Recommended Daily Allowance (RDA) of magnesium, we know what most people should consume. Others might benefit from a higher magnesium dosage. If your levels are extremely depleted, it’s possible to up your dose. In fact, one study monitored participants that took 1,400 mg of magnesium per day and didn’t suffer adverse side effects. 

If you are unsure what the appropriate magnesium supplement dosage is for your situation, it’s often best to speak with your healthcare provider.

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