Magnesium and Immunity: What We Know in 2025

Magnesium has long been recognised as an essential mineral for energy, muscle recovery, and overall wellbeing. But in recent years, more research has highlighted its critical role in supporting a healthy immune system.

Why magnesium matters for immunity

Magnesium is involved in over 300 enzymatic processes in the body. When it comes to immunity, it helps regulate:

• Inflammatory responses – Magnesium deficiency has been linked to higher levels of pro-inflammatory markers like CRP (C-reactive protein). Chronic inflammation can weaken the immune system and increase susceptibility to illness.

• Immune cell activity – Magnesium supports the activation of T-cells, which are essential for detecting and fighting infections.

• Stress resilience – Low magnesium can increase the body’s stress response. Since stress hormones like cortisol suppress immunity, maintaining healthy magnesium levels helps keep your defences stronger.

What the research says (as of 2025)

• A 2022 study in Frontiers in Immunology found that magnesium supplementation improved T-cell function in older adults, helping restore immune balance.

• A 2023 review in Nutrients reported that magnesium deficiency is associated with reduced antibody production and impaired vaccine responses, especially in the elderly.

• Ongoing research is also exploring the link between magnesium status and long-COVID symptoms, with early findings suggesting that adequate intake may support recovery by reducing inflammation and fatigue.

Are we getting enough?

Despite its importance, around 30–40% of adults in developed countries are estimated to have suboptimal magnesium intake. Modern diets, soil depletion, and high-stress lifestyles all contribute to low levels. Common signs of deficiency include fatigue, muscle cramps, headaches, and poor sleep—many of which overlap with reduced immune resilience.

Best sources of magnesium

Magnesium-rich foods include leafy greens, nuts, seeds, legumes, and whole grains. However, many people find it difficult to get enough through diet alone. Supplementation can be a practical way to maintain optimal levels, particularly for those with higher needs due to stress, exercise, or age.

Different forms of magnesium can target different needs:

• Magnesium Glycinate – gentle on the stomach, supports relaxation and sleep.

• Magnesium Chloride (topical) – absorbed through the skin to ease muscle tension and support recovery.

• Magnesium Citrate – commonly used for digestion and absorption.