Many women will hear at some point about their risk of iron deficiency because of their menstrual cycle or their need for calcium because of the骨质疏松症的风险in later years. But magnesium's benefits are just as important, especially for women as they head into their senior years.
小费
该average adult woman needs about 310 to 320 milligrams of magnesium a day.
What Is Magnesium?
Magnesium is a dietary mineral that's important for a wide range of functions. The body needs magnesium for300个化学反应in the body, and without it, you would not be able to contract your muscles or keep your heart beating. Magnesium also发挥作用in the way your nerves send and receive signals, and it helps with your blood pressure and blood sugar levels. It is even important in making protein, bone and DNA.
按照National Institutes of Health大多数美国人饮食中提供的镁人们所需要的水量功亏一篑。该Academy of Nutrition and Dieteticsnotes that magnesium is what's known as a major mineral, which is needed in higher amounts than trace minerals, such as zinc or iron. Some people — such as those with conditions likeceliac disease或2型糖尿病 - 可能有麻烦吸收镁从他们的饮食。
Magnesium deficiencies can also be caused by持续的低摄入量和慢性酒精中毒.
人民镁需求取决于他们的年龄和性别。在平均成年女性的情况下，National Institutes of Health建议310至320毫克，但怀孕或哺乳期妇女需要多一点点。孕妇应得到350至360毫克和哺乳期妇女应获得310至320毫克。
良好的饮食镁的来源include legumes, nuts and seeds, whole grains, leafy vegetables, dairy products and fortified breakfast cereals. According to the克利夫兰诊所, the best sources of magnesium you can find are pumpkin seed kernels (168 milligrams per 1 ounce), almonds (80 milligrams per 1 ounce), boiled spinach (78 milligrams per half-cup) and cashews (74 milligrams per 1 ounce).
在你的饮食补充镁
Most people won't see the低镁症状摄入除非他们严重缺乏。这是因为肾脏能帮助人体通过限制通过尿液排泄的保留。如果缺镁变得严重，但是，它可以在食欲不振，恶心，呕吐，乏力和虚弱的损失表现出来。
Women with low magnesium levels will want to supplement their diet. A substantial magnesium dosage for women over 50 could be beneficial particularly if they want to stay active.
A September 2014 study published in美国临床营养学杂志，其中指出，缺镁可导致体质较差的表现，看着139名老年女性71.5岁的平均年龄，因为他们参加了为期12周的过程中的健身计划。他们中的一组花了一个口头补充镁，另一组服用安慰剂。
在这种情况下，镁剂量女年满50是每天300毫克。研究发现，谁把这个补充的妇女有身体活动的更好的性能，特别是短物理性能好，椅架倍和4米的步行速度。得出的结论是，镁补充剂可用于防止繁忙的身体表现与年龄相关的损失。
镁可以同时在多种维生素，矿物质补充剂，以及在只有矿物补充剂被发现。如果你正在寻找最好的镁补充剂，谈谈你的医生约一个品牌，他或她将建议。最好的镁补充剂可能会包含镁in the form of天冬氨酸镁，柠檬酸镁，乳酸镁和氯化镁。
即使是最好的镁补充剂在其强度变化和每剂量所需的量，量可以通过医生根据你的缺陷的严重程度来决定。
Be sure to限制你的补充到350毫克，因为这是用于成人的上限。过高镁的剂量可导致腹泻，恶心，腹部绞痛和 - 在极端情况下 - 心律不齐或心脏骤停。
什么是镁好处
Still, when taken in healthy amounts, the benefits are all there. Supplementary magnesium benefits can include降低血压, reduced insulin resistance and increased bone density.
该Kansas University Medical Centereven lists such magnesium benefits as decreased symptoms of PMS and reduced migraine symptoms, and it adds that magnesium could be good for such ailments as depression, anxiety, muscle cramps, constipation, kidney stones, osteoporosis, insomnia, fibromyalgia and asthma.
But哈佛健康鼓励你要警惕任何补充镁营销效益的声音好得是真实的，就像固化肌张力或低能量。这些补充可能会被吹捧为“超级药丸”，但没有任何证据来支持自己的主张。
镁其他技巧
When you're taking magnesium in supplement form, there are a few other important recommendations you should keep in mind. The梅奥诊所鼓励服用镁补充剂餐点，把他们空着肚子可能会引起你的腹泻。
如果你正在服用的片剂形式的镁，而你不想吞下它的整体，你也许能够粉碎它，它洒在你的食物;然而，这是不是从某些平板电脑的可行选择，所以你应该才去这条路线寻求医生的指导。
If you are taking regular doses at the direction of your doctor and you miss one, take it as soon as possible unless you are closely approaching the time for your next dose. In that case, simply resolve to forgo the dose you missed and take your next dose at its regular time to avoid having too much at one time. Missing a dose occasionally will not deplete the stores you are building up.
With this knowledge, you'll be well on your way to having sufficient magnesium levels — and all the health benefits that come along with them!
- 美国国立卫生研究院：“镁”
- 美国临床营养学杂志: “Effect of Oral Magnesium Supplementation on Physical Performance in Healthy Elderly Women Involved in a Weekly Exercise Program: A Randomized Controlled Trial”
- 梅奥诊所: “Magnesium Supplement”
- 营养和饮食学院：“什么是镁？”
- 克利夫兰诊所: “Magnesium Rich Food”
- 哈佛健康Publishing: “What You Should Know About Magnesium”
- 堪萨斯大学医学中心：“中西医健康”