magnesium, English is Magnesium For the human body, the importance of magnesium is no less important than potassium and sodium.Magnesium is related to blood sugar and bones.The lack of cardiac will cause common cardiovascular diseases.Even common migraine may be related to magnesium deficiency.What do you need to know about magnesium?
Directory of this article
- What is magnesium?
- What are the effects of magnesium?
- What are the symptoms of magnesium deficiency?
- What are the foods rich in magnesium?
- What is the amount of magnesium?
- Do magnesium need to be eaten every day?
- What are the side effects of magnesium?
- Recommended by magnesium health products
- references
What is magnesium?
The content of magnesium in the adult body is about 24 grams.Among them, 50% ~ 60% of the magnesium exists in the bones, and the rest exist in various soft tissues.The total amount of magnesium contained in serum is less than 1%[1]Essence
In the human body, magnesium is an auxiliary factor for more than 300 enzyme systems, which can regulate a variety of biochemical reactions in the body, including protein synthesis, muscle telescopic and neurotriplaring function, blood sugar control and blood pressure regulation, etc.[2]Essence
At the same time, magnesium also participated in the formation of bone and affects the activity of osteocytes and osteoclast (OC) [3].
Magnesium is stored in many foods, and it will also be added to other foods as dietary supplements, and exist in certain drugs (such as anti-acid agents and laxatives)[4]Essence
What are the effects of magnesium?
Magnesium is essential for the human body.The effect of magnesium mainly has the following three points:
1.Reduce the incidence of diabetes
A large number of studies have found that during the metabolism of glucose metabolism, it will play a certain role, thus participating in the regulation of blood glucose.The risk of people with sufficient magnesium content in the body is significantly lower than those in the lack of magnesium content.
One of the years of follow-up studies of a large number of diabetic patients show that when the total amount of magnesium intake is 100 mg/day, the risk of diabetes will be reduced by 15%[5]Essence
After many years of follow-up follow-up studies on 271,869 men and women 4 to 18 years old, they found that there is a clear negative relationship between the risk of ingestionation of magnesium and II diabetes.The gap between the risk ratio between the risk is as high as 23%[6]Essence
2.Improve bone density
Magnesium affects the content of thyroid hormones in the body and the concentration of vitamin D.These two are the main regulators of the osteo stability.
Several studies between the magnesium intake of men and women and the density of bone mineral material show that the level of magnesium content is positive and vitamin D concentration is positively proportional.[7]Essence
Another study confirmed that the serum magnesium levels with osteoporosis women should be lower than women who have not suffered from osteoporosis or osteopia.[8]
For women who have menopause, their bone loss rate has increased significantly, which is more prone to osteoporosis.A short-term study found that compared with taking a placebo group, 20 postmenopausal women who have already suffered from osteoporosis have taken 290 mg/day magnesium supplements for 30 days, which significantly slowed down the development of osteoporosis.It shows that bone loss is significantly reduced[9]Essence
3.Prevent cardiovascular disease
Because magnesium acts as auxiliary factor in more than 300 enzymatic reactions, some of which are mainly responsible for regulating blood pressure and blood lipids, so magnesium also plays an important role in the regulation of the cardiovascular system [2].
Multiple studies analyzed the effect of supplementing magnesium in the body on blood pressure.A critical hypertension subject with different magnesium concentration of mineral water in the drinking experiment found that after 4 weeks of continuous drinking, people with lower magnesium content in the body.After drinking magnesium-containing mineral water, their blood pressure decreased significantly[10].
At the same time, in the important role of magnesium and potassium in the body, the level of magnesium content will directly affect the content of potassium.Their synergy will maintain the normal work of heart muscles and reduce the probability of the occurrence of diseases such as arrhythmia and heart failure.[11]Essence
What are the symptoms of magnesium deficiency?
There are many symptoms of potassium deficiency in the body, such as depression, migraine, and heart disease:
A.Depression
Because magnesium plays an important regulatory role during the biochemical reaction of the brain, the medical community has found that the lack of magnesium in the body will cause changes in personality, including indifference, depression, excitement, confusion, anxiety, delirium, etc.Essence
It is confirmed in animal experiments that rodents that lack magnesium foods in foods can show depression, and consumption antidepressants can reverse this behavior.
In the process of treatment of depression, it was found that consumption of magnesium supplements can increase the effect of conventional antidepressant drugs.Therefore, considering the consumption of magnesium supplements can be used as auxiliary methods for depression standard treatment methods.The results of many clinical observations and clinical research have confirmed that magnesium compounds have the potential to improve emotion[12]Essence
B.Migraphy
Clinical studies have shown that the lack of magnesium in the body is related to the factors that cause headaches, such as neurotransmitters release and excessive blood vessels.
It is also found that the magnesium content in patients with migraine patients should be lower than patients with migraine without migraine.In the control experiment, it is found that when taking a magnesium up to 600 mg/dayreduce[13]Essence
C.Treatment of various heart diseases
The content of magnesium in the body is closely related to the content of potassium.The abnormalities of the two will directly cause abnormal muscle contraction ability.When it is manifested in the heart muscles, it will cause various problems due to the deterioration of myocardial contraction, such as arrhythmia, such as arrhythmiaDisadvigue, disorders of blood flow dynamics, etc.[14]Essence
A recent study has proved that the lack of magnesium and congestive heart failure have a direct correlation with arrhythmia.In 66%of the patient’s abnormal heart arrest patients, no one has successfully recovered.[15]Essence
For the hoping to restore the muscle level by replenishing potassium, unless the magnesium is supplemented at the same time, the level of potassium in the muscles will not be normalized, even if the potassium in the blood will increase with the supplementary supplementation.[11]Essence
What are the foods rich in magnesium?
According to the US Department of Agriculture, U.S.Department of Agriculture According to the data analysis data of food composition, the magnesium content obtained from daily natural food and its common cooking forms is:
food | Each magnesium content (mg) |
|---|---|
| Pumpkin seeds, roasting, 1 ounce | 156 |
| Chia seeds, 1 ounce | 111 |
| Almond, dry grilled, 1 ounce | 80 |
| Spinach, boil, cup | 78 |
| Limaco, dry grilled, 1 ounce | 74 |
| Peanut, oil grilled, cup cup | 63 |
| Grain, wheat, 2 big biscuits | 61 |
| Soy milk, original or vanilla flavor, 1 cup | 61 |
| Black beans, cooked, cup | 60 |
| Eya beans, shell, cooked, cup | 50 |
| Peanut sauce, smooth, 2 tablespoons | 49 |
| Brew with skin, 3.5 ounces of 3.5 ounces | 43 |
| Rice, brown, cooked, cup cup | 42 |
| Yogurt, original flavor, low fat, 8 ounces | 42 |
| Breakfast oatmeal, enhanced 10% DV magnesium, 1 copy | 42 |
| Oatmeal, instantaneous, 1 pack | 36 |
| Kidney beans, cans, cups | 35 |
| Banana, 1 middle | 32 |
| Salmon, Atlantic Ocean, breeding, cooked, 3 ounces | 26 |
| Milk, 1 cup | 24 ~ 27 |
| Da Bimu fish, cooked, 3 ounces | twenty four |
| Raisins, cups | twenty three |
| Bread, whole wheat, 1 piece | twenty three |
| Avocado, cut into pieces, cup | twenty two |
| Roasted chicken breast, 3 ounces | twenty two |
| Beef, ground, 90% lean meat, grilled pan, 3 ounces | 20 |
| Broccoli, chopped cooked, cup | 12 |
| Rice, white, cooked, cup | 10 |
| Apple, 1 medium number | 9 |
| Carrot, raw, 1 medium size | 7 |
What is the amount of magnesium?
The US Food Nutrition Commission ( FOOD and NUTRITION BOARD, Referred to as FNB) Recommended, the guidance suggestions of daily magnesium intake of different ages and different gender are:
age | male | female | pregnancy | Breastfeeding period |
|---|---|---|---|---|
| Born until 6 months | 30 mg* | 30 mg* | ||
| 7-12 months | 75 mg* | 75 mg* | ||
| 1-3 years | 80 mg | 80 mg | ||
| 4-8 years old | 130 mg | 130 mg | ||
| 9-13 years old | 240 mg | 240 mg | ||
| 14-18 years old | 410 mg | 360 mg | 400 mg | 360 mg |
| 19-30 years old | 400 mg | 310 mg | 350 mg | 310 mg |
| 31-50 years old | 420 mg | 320 mg | 360 mg | 320 mg |
| Over 51 years old | 420 mg | 320 mg |
*Babies born to 6 months show the average magnesium intake that can be obtained through healthy breast milk.Babies of 7-12 months will consider the magnesium intake contained in solid food supplements together.
Do magnesium need to be eaten every day?
In the case of reasonable diet, there is no need to eat extra magnesium supplements daily;
When the diet structure cannot meet the daily capacity, magnesium supplements can be used as daily dietary nutritional supplements;
When the symptoms of magnesium deficiency occur, the magnesium supplement must be taken under the guidance of the doctor, and the magnesium content in the body is detected again after taking it for a period of time to determine whether the daily magnesium supplemental intake is needed.
What are the side effects of magnesium?
For normal body, excessive magnesium in natural foods will not pose a threat to health, because the kidney will remove excessive magnesium in the urine[16]Essence
However, high-dose magnesium magnesium in diet supplements or drugs may cause diarrhea, and it is accompanied by discomfort such as nausea and abdominal colic.According to reports, magnesium-containing compounds that cause diarrhea include magnesium carbonate, magnesium chloride, glucose, magnesium and magnesium oxide.[17]Essence
A very large dose of magnesium-containing compound intake can cause magnesium poisoning, or hypertonia.The measurement is usually the concentration of serum magnesium more than 1.74-2.61 mmol/L.
Symptoms of magnesium poisoning include hypotension, nausea, vomiting, flushing facial, intestinal obstruction, depression, and drowsiness.In the later period, serious situations such as muscle weakness, breathing difficulties, extreme hypotension, arrhythmia, and cardiac arrest.
A 14 -year-old child with normal renal function has high magnesium lesions due to excessive intake of magnesium hydroxide.After emergency hemodialysis, the magnesium content in the blood will return to the normal level.[18]Essence
The risk of magnesium poisoning will increase as the renal function of the body is damaged or fails, because the ability of the kidney to discharge excess magnesium is reduced or lost, resulting in the non-normal accumulation of magnesium in the body[16]Essence
Recommended by magnesium health products
Affiliate Link
Doctor’s BEST high-absorbing magnesium sheet uses patented organic magnesium-chew delivery form to optimize biological utilization and gastrointestinal tolerance.The magnesium content provided by magnesium glycine is 2.3 times higher than magnesium carbonate, and 3.6 higher than magnesium sulfate is 3.6Begifice, it is 6.0 times higher than magnesium oxide.At the same time, chelating magnesium is faster than ionic magnesium; better tolerance helps increase the retaining degree of magnesium in the body.
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Life Extension Magnesium includes magnesium oxide, magnesium, magnesium, magnesium and chelated magnesium, and the total magnesium content of each piece is 500 mg.Magnesium in the ingredients has high biological utilization, so it is easy to be absorbed.The use of magnesium oxide is low, so it is very suitable for slow release, and magnesium amber, that is, magnesium chelating with amber is one of the most absorbed forms of this essential mineral.
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Metagenics Mag Glycinate has always stood at the forefront of emerging science and technology with its own well-trained R & D team, bringing effective dietary supplements to the public.It tests all the ingredients in the product and all batch products to ensure the safety and effective absorption of all supplements.All products are non -GM products and gluten-free products.
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Pure EncapSulations magnesium is made of high-quality ingredients from trusted suppliers, and its nutritional experts provide professional guidance.After careful proportion and testing to verify the purity and effectiveness of the product.All Pure EncapSulations products do not contain many common allergens, such as wheat, eggs, nuts and peanuts, gluten, artificial pigments, spices and sweeteners, coats and pamase, unnecessary adhesives, filling, filling, fillingDose and preservatives.
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Since 2005, Jigsaw Health has been developing and providing the highest quality nutritional supplements.Jigsaw MagsRT magnesium tablets are the only magnesium supplements that combine high-quality apple acid two magnesium into a mitative formula, which has higher biological utilization than other forms of magnesium and avoid digestion discomfort.Using JIGSAW’s proprietary mitigation technology can slow down the release of magnesium within 8 hours and absorb maximum extent.
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The magnesium supplement capsules made by Bluebonnet Nutricion Albion, each capsule contains magnesium in 200 mg of magnesium and magnesium oxide, is installed in a vegetable capsule that is easy to swallow.Products ensure no soybean, gluten-free, non-genetically modified, dairy-free products, and obtain vegetarian and Jewish food certification.It does not contain milk, eggs, fish, crustaceans, nuts, peanuts, wheat and soybeans.It does not contain yeast, gluten, barley and sugar.
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Good State Magnesium supplement is more absorbed and better than the pills.This kind of liquid magnesium will enter the blood within a few minutes after the intake.It is water-soluble, 100% absorbed, and makes it easier to take.It only needs to be once a day.Or take it in the juice together.Without unnecessary additives, sugar, starch, artificial spices, pigments and preservatives.It has low allergies and is suitable for any diet.
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KAL magnesium supplement is made in KAL’s own factory.Its magnesium supplement has chelated and high biological utilization, and does not contain cheap magnesium oxide.According to the USP standard, its Activtab technology allows tablets to dissolve in 30 minutes.It is guaranteed to be prime, non-genetically modified products, and does not contain soybeans, no dairy products and gluten without gluten.
references
[1] VOLPE & Nbsp; SL & Nbsp;.& NBSP; Magnesium.& Nbsp; in: & Nbsp; Ericman & Nbsp; JW & NBSP;, & Nbsp; MacDonald & Nbsp; & NBSP;, & nbsp; zeisel & nbsp; sh & nbsp;, & nbsp; eds.& nbsp; Present Knowledge in Nutrition.& nbsp; 10th ed.& nbsp; ames, iow: & nbsp; John Wiley & Sons, & nbsp; 2012
[2] National Institutes of health.& Nbsp; Magnesium
[3] RUDE RK, Singer FR, GRUBER He.Skeletal and Hormonal Effects of Magnesium deficience J am color nutr 2009
[4] Standing Community on the Scientific Evaluation of Dietary Reference Intakes, Food and Nutropion Board, Institute of Medicine, National Academy Press, Washingttt On, d.c..Dri Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride.
[5] Larsson SC, Wolk A.Magnesium Intake and RISK of Type 2 Diabetes: A Meta-Analysis.J intern med 2007
[6] Schulze MB, Schulz M, Heidemann C, SchienKiewitz A, Hoffmann K, BOEING H.Fiber and Magnesium Intake and Incision of Type 2 Diabetes: A Prospective Study and Meta-Analysis.Arch intern med 2007.
[7] Tucker kl.OSTEOPOROSIS Prevention and Nutrition.Curr OSTEOPOROS Rep 2009
[8] Mutlu M, Argun M, Kilic E, Saaymen R, Yazar S.Magnesium, Zinc and Copper Status in OSTEOPOROTIC, OST J int MED Res 2007
[9] Aydin H, Deyneli O, Yavuz D, gözü h, mutlu n, kaygusuz i, akalin s.Short-Term Oral Magnesium Supplementation Suppresses Bone Turnover in PostMenopausal OSTEOPOROTIC WOMEN.Biol Trace Elem Res 2010
[10] Rylander & nbsp; r & nbsp;, & nbsp; arnaud & nbsp; mj & nbsp;.& Nbsp; Mineral Water Intake Reduces Blood Pressure Among Subjects with Low Urinary Magnesium and Calcium Levels.& nbsp; BMC Public Health & Nbsp; 2004.
[11] dyckner & nbsp; t & nbsp;, & nbsp; wester & nbsp; po.& Nbsp; Relation Between Potassium, Magnesium and Cardiac Arrhythmias.& nbsp; Acta Med SCAND SUPPL & Nbsp; 1981
[12] Anna Serefko, Aleksandra Szopa, EWA POLESZAK.Magnesium and depression.SEP, 2016.
[13] Sun-Edelstein C, Mauskop A.Role of Magnesium in the Pathogenesis and Treatment of Migraine.Expert Rev Neurother 2009
[14] Wester & nbsp; po & nbsp;, & nbsp; dyckner & nbsp; t.& nbsp; Intracellular Electrolytes in Cardial Failure.& nbsp; Acta Med SCAND SUPPL & Nbsp; 1986
[15] Cannon & nbsp; la & nbsp;, & nbsp; lloyd & nbsp; t.& nbsp; Magnesium Levels in Cardiac Arrest Victims: Relation to Successful ResusCity.& nbsp; Ann Emerg Med & Nbsp; 1986.
[16] Musso CG.Magnesium Metabolism in Health and Disease.Int Urol Nephrol 2009
[17] RANADE VV, Somberg JC.Bioavaability and Pharmacokinetics of Magnesium after Administration of Magnesium Salts to Humans.AM J THER 2001
[18] Kutsal E, Aydemir C, Eldes N, Demirel F, POLAT R, Taspnar O, Kulah E.Severe HypermagneSemia as a Result of Excessive Cathartic INGESTION in a Child with RENAL FAILURE.Pediatr Emerg Care 2007