Why electrolytes matter for immune health?

Nov 4 • Diet

With cold and flu season ramping up and Thanksgiving just a few weeks out, I wanted to share what the research actually shows about sodium, potassium, magnesium, and immune health:

Potassium: Acts as a natural anti-inflammatory agent in your body, helping to dial down unnecessary immune activity while protecting against infections. The epidemiological data indicate that a low potassium status is associated with a higher frequency of infections. Not necessarily causation, but the research suggests there's something real happening here.

Magnesium: About half of US adults don't get enough magnesium. Deficiency shrinks your thymus gland (where T cells mature), weakens those T cells' ability to fight threats, and promotes chronic inflammation — actively impairing immune response. Not exactly what you want heading into the season of stressed-out travel and questionable hand hygiene at family gatherings.

Sodium: Effects vary by condition, but for typical colds and flu, it matters most once you're sick — you're losing it rapidly through fever and sweat. I've seen it countless times: people get sick, stop eating, aren't thinking about electrolytes, and recovery drags out.

We need about 4–6 g of sodium, 3.5–5 g of potassium, and 400–600 mg of magnesium daily to support your immune system this holiday season and beyond.

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