Magnesium or Vitamin C: Which is better for immunity and energy?

Magnesium is an essential mineral involved in hundreds of vital processes in the body, some of which support normal immune function. According to Verywell Health, rather than directly fighting infection, magnesium helps immune cells communicate and reduces inflammation.

Low magnesium levels are associated with chronic, low-grade inflammation, which can reduce the efficiency of immune responses over time. Research suggests that magnesium supports immune cells involved in the body's immediate response and its ability to remember and fight infections in the long term.

Magnesium also helps maintain a healthy gut microbiome. Because a large part of the immune system resides in the gut, this support plays a crucial role in immune defense.

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Vitamin C Plays a More Direct Role in Immunity

Vitamin C plays a more direct role in immune defense. It is concentrated within specific immune cells, where it supports vital functions such as homing to sites of infection, engulfing pathogens, and killing microbes.

Vitamin C also acts as an antioxidant, helping to protect immune cells from oxidative stress during infection.

Low vitamin C levels are linked to weakened immunity and an increased risk of infections, particularly respiratory infections.

Research suggests that regular vitamin C intake doesn't completely prevent colds in the general population, but it may shorten the duration of illness and lessen the severity of cold symptoms. These benefits are more pronounced in people who consume low amounts of vitamin C or during periods of physical exertion.

It's important to note that consuming more vitamin C than the body needs doesn't boost immunity and may even increase the risk of side effects, such as gastrointestinal problems.

Magnesium supports cellular energy production.

Magnesium plays a crucial role in how the body produces energy. It's essential for activating adenosine triphosphate (ATP), the molecule cells rely on for energy. Without sufficient magnesium, this process becomes less efficient.

Low magnesium levels can impair energy production at the cellular level and may contribute to feelings of fatigue.

Magnesium also supports normal muscle and nerve function and helps regulate sleep, all of which affect a person's daytime energy levels.

People with low magnesium intake, or those with higher needs due to stress, intense exercise, or certain health conditions, may notice an improvement in fatigue once their magnesium levels return to normal.

Magnesium supports energy production at a basic level. It doesn't provide an immediate energy boost, but it helps the body produce and use energy more efficiently over time.

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Vitamin C indirectly supports energy.

Vitamin C doesn't directly produce energy. Instead, it supports energy metabolism in indirect ways. Vitamin C is essential for the production of carnitine, a compound that helps transport fatty acids into the mitochondria, where they are used to generate energy.

Low vitamin C levels have been linked to fatigue and reduced physical performance, likely due to metabolic disturbances and increased oxidative stress.

Correcting a deficiency may help reduce fatigue in people who are low on vitamin C.

However, vitamin C does not act as a stimulant, and supplements are unlikely to increase energy levels in people who are already getting enough.