Michael Murray医生出现在Dr. Oz Show上，讨论镁的重要性

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iHerb员工作者 发布日期 2021 年 10 月 28 日

iHerb的首席科学顾问Michael Murray医生出现在The Dr. Oz Show上，强调补充镁对促进健康的重要性。

镁对健康有什么好处？

补充镁的好处已经有了巨大的科学支持。

虽然许多案例显示出逆转镁缺乏的好处，但其他案例显示出增加镁的好处，以启动细胞内的化学反应和过程。^全-3

镁对心脏功能和血压控制至关重要。^4,5它也是维持标准血糖控制和对大脑发挥镇定作用以对抗压力的必要条件。^6,7镁在骨骼健康方面也和钙一样重要。⁸

一些与低镁状态有关的情况，或从确保上佳镁水平中受益。

焦虑和压力
心血管疾病
疲劳和
纤维肌痛
绿内障
头部疼痛（包括侧头部疼痛和紧张性头部疼痛）
失眠和睡眠质量差
肠易激综合征
肾脏结石
侧头部疼痛
月经前综合征和生理期腹痛

镁的缺乏是否常见？

美国详细的国家饮食调查和其他数据表明，大多数人只摄入了推荐膳食摄入量（RDA）的一半左右，并且体内的镁储存量不理想。^全除了饮食摄入量不足，减少吸收或增加镁的损失的因素也会导致低镁状态。这些因素包括高钙摄入、酒精或咖啡萃取过量、利尿剂、肝脏疾病、肾脏疾病，以及使用减少吸收的方剂，如阻断胃酸分泌的质子泵控制剂、免孕药等。

除了上面列出的与低镁状态有关的健康状况外，镁缺乏的迹象和症状还包括疲劳、易怒、虚弱、心脏紊乱、肌肉痉挛、食欲不振、失眠和容易产生压力。镁含量低也会引发头部疼痛（包括侧头部疼痛和紧张型头部疼痛）。^9,全0

哪些食物的镁含量高？

坚果和种子、豆类、绿叶蔬菜和全谷物中的镁含量特高。

什么是补充镁的上佳形式？

镁有几种形式，柠檬酸镁、双甘氨酸镁和苹果酸镁通常是特受欢迎和吸收极好的形式。^全全这些形式在较高的剂量下（>200毫克）容易被吸收，对肠道也很温和。无机形式的镁，如氯化镁、氧化镁或碳酸镁，一般吸收率较低，剂量大于200毫克时更容易引起腹泻。氢氧化镁不应作为镁的补充，因为它有强烈的泻药作用。

你应该服用多少镁？

通常建议成年男性每天补充镁的剂量为400毫克，成年女性每天为300毫克。晚上以粉末形式添加到水中服用镁，已经流行一段时间，因为它能够产生平静的效果并支持睡眠质量的优化。^全2

使用镁的注意事项

如果你患有严重的肾脏疾病，在服用任何镁质补充剂之前，请咨询医生。

了解更多

在此观看整个片段。

参考文献：

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