Research
Micronutrients & recovery
Magnesium deficiency promotes a pro-inflammatory state by increasing cytokine production (IL-6, TNF-alpha) and oxidative stress, while adequate Magnesium levels help regulate inflammation and support T-cell function.
If you have chronic low-grade inflammation, check your Magnesium levels. Ensuring adequate intake through foods like spinach, nuts, and seeds may help lower inflammatory markers like CRP. Do not self-prescribe high-dose supplements without testing, as balance is key.
GoodSupportsHIGH confidence
Mg deficiency seems to favor an overfunction of the innate immune defense, with simultaneous deficiency of the adaptive immune defense... Mg deficiency leads to increased production of interleukin (IL)-β and tumor necrosis factor (TNF)-α.
Why this rating
Strong mechanistic evidence from in vitro and animal studies; human metanalysis shows reduced CRP with supplementation, but sample sizes were small.
Source
The Role of Minerals in the Optimal Functioning of the Immune System
Christopher Weyh et al. · Nutrients · 2022
narrative_reviewCited 312×
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