Have you ever wondered why it works when you take some magnesium for an ache, a pain, or something swollen?
Magnesium plays a crucial role in reducing inflammation through several interconnected biological mechanisms. It is an essential mineral involved in over 300 enzymatic reactions in the body, many of which influence the immune response and inflammation.
One of the key ways magnesium helps reduce inflammation is by regulating the activity of nuclear factor-kappa B (NF-κB), a protein complex that controls the transcription of DNA related to inflammatory responses. When magnesium levels are adequate, NF-κB activity is kept in check, leading to a decrease in the production of pro-inflammatory cytokines such as interleukin-6 (IL-6) and tumor necrosis factor-alpha (TNF-α).
Additionally, magnesium helps reduce oxidative stress by supporting antioxidant defenses, including the activity of glutathione, the body’s master antioxidant. Oxidative stress is closely linked with chronic inflammation, and by mitigating it, magnesium indirectly lowers inflammation. Moreover, low magnesium levels have been associated with increased levels of C-reactive protein (CRP), a common marker of inflammation.
Furthermore, one important role it plays is in stabilizing cell membranes, which helps prevent cellular damage and the subsequent activation of inflammatory responses.
Magnesium also balances calcium levels within cells by acting as a natural calcium channel blocker; since excess intracellular calcium can trigger inflammation, magnesium’s ability to prevent calcium overload is protective. It supports insulin sensitivity as well, which is key because insulin resistance is closely linked to chronic inflammation—improving this sensitivity helps lower levels of inflammatory markers like CRP and interleukin-6 (IL-6).
Magnesium also helps maintain endothelial function, protecting the blood vessels from inflammation-related damage such as atherosclerosis. Furthermore, it supports the body's stress response by modulating the HPA axis and reducing excess cortisol, a hormone that can exacerbate inflammation when chronically elevated.
Lastly, magnesium contributes to gut health by promoting a balanced microbiome and strengthening the intestinal barrier, which helps prevent the kind of systemic inflammation often caused by “leaky gut.”
Maintaining sufficient magnesium levels may therefore help suppress chronic inflammation and support overall immune balance, making it a vital nutrient for preventing or managing inflammatory conditions such as arthritis, cardiovascular disease, and metabolic syndrome.
Question now is, are we actually getting enough magnesium?
It is approximated that 50-70% of people in North America are magnesium deficient.
Many people today are magnesium deficient due to a combination of dietary, lifestyle, and environmental factors. One of the primary reasons is the modern diet, which often lacks magnesium-rich foods like leafy greens, legumes, nuts, seeds, and whole grains. Instead, processed and refined foods—commonly consumed in large amounts—tend to be stripped of magnesium during manufacturing. Additionally, modern agricultural practices have depleted magnesium levels in soil over time, meaning even whole foods grown today contain less magnesium than they did in the past.
Lifestyle factors also play a big role. Chronic stress, for example, increases the body’s need for magnesium, as it is used up more rapidly during stressful periods. Similarly, high caffeine, alcohol, and sugar intake can interfere with magnesium absorption or promote its excretion through urine. Certain medications—such as diuretics, proton pump inhibitors (PPIs), antibiotics, and birth control pills—can also lead to magnesium loss or impaired absorption. Moreover, people with gastrointestinal disorders (like Crohn’s disease or celiac disease), diabetes, or kidney issues often struggle with magnesium deficiency due to poor absorption or increased excretion.
Finally, low awareness plays a role—many people don’t realize how essential magnesium is or that they may be deficient, since the symptoms (like fatigue, muscle cramps, anxiety, or trouble sleeping) can be subtle or mistaken for other issues.
Considering deficiency is so wide spread, this is why here at Upgraded Formulas we always recommend considering supplementing, specifically with our Upgraded Magnesium.
Seeing as to how so many metabolic and inflammatory conditions can most likely be mitigated by taking in some magnesium, considering supplementation may just be the thing you need to not just heal, but prevent!