Michael Murray醫生出現在Dr. Oz Show上，討論鎂的重要性

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iHerb員工作者 發佈日期 2021 年 10 月 28 日

iHerb的首席科學顧問Michael Murray醫生出現在The Dr. Oz Show上，強調補充鎂對促進健康的重要性。

鎂對健康有什麼好處？

補充鎂的好處已經有了巨大的科學幫助。

雖然許多案例顯示出逆轉鎂缺乏的好處，但其他案例顯示出增加鎂的好處，以啓動細胞內的化學反應和過程。^全-3

鎂對心髒功能和血壓控制至關重要。^4,5它也是維持標準血糖控制和對大腦發揮鎮定作用以對抗壓力的必要條件。^6,7鎂在骨骼健康方面也和鈣一樣重要。⁸

一些與低鎂狀態有關的情況，或從確保上佳鎂水平中受益。

焦慮和壓力
心血管疾病
疲勞和
纖維肌痛
綠內障
頭部疼痛（包括側頭部疼痛和緊張性頭部疼痛）
失眠和睡眠質量差
腸易激綜合徵
腎髒結石
側頭部疼痛
月經前綜合徵和生理期腹痛

鎂的缺乏是否常見？

美國詳細的國家飲食調查和其他數據表明，大多數人只攝入了推薦膳食攝入量（RDA）的一半左右，並且體內的鎂儲存量不理想。^全除了飲食攝入量不足，減少吸收或增加鎂的損失的因素也會導致低鎂狀態。這些因素包括高鈣攝入、酒精或咖啡萃取過量、利尿劑、肝髒疾病、腎髒疾病，以及使用減少吸收的方劑，如阻斷胃酸分泌的質子泵控制劑、免孕藥等。

除了上面列出的與低鎂狀態有關的健康狀況外，鎂缺乏的跡象和症狀還包括疲勞、易怒、虛弱、心髒紊亂、肌肉痙攣、食慾不振、失眠和容易產生壓力。鎂含量低也會引發頭部疼痛（包括側頭部疼痛和緊張型頭部疼痛）。^9,全0

哪些食物的鎂含量高？

堅果和種子、豆類、綠葉蔬菜和全谷物中的鎂含量特高。

什麼是補充鎂的上佳形式？

鎂有幾種形式，檸檬酸鎂、雙甘氨酸鎂和蘋果酸鎂通常是特受歡迎和吸收極好的形式。^全全這些形式在較高的劑量下（>200毫克）容易被吸收，對腸道也很溫和。無機形式的鎂，如氯化鎂、氧化鎂或碳酸鎂，一般吸收率較低，劑量大於200毫克時更容易引起腹瀉。氫氧化鎂不應作爲鎂的補充，因爲它有強烈的瀉藥作用。

你應該服用多少鎂？

通常建議成年男性每天補充鎂的劑量爲400毫克，成年女性每天爲300毫克。晚上以粉末形式添加到水中服用鎂，已經流行一段時間，因爲它能夠產生平靜的效果並幫助睡眠質量的優化。^全2

使用鎂的注意事項

如果你患有嚴重的腎髒疾病，在服用任何鎂質補充劑之前，請諮詢醫生。

了解更多

在此觀看整個片段。

參考文獻：

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