超过半数人都缺乏的人体必须营养素，你吃够了吗？
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超过半数人都缺乏的
人体必须营养素
你吃够了吗？
More than half of the people lack
Do you have enough consumption of it?
镁对人体健康有什么作用?
What is the positive effect of magnesium on human health?
镁元素在300多种代谢反应中扮演着重要的角色，支持神经、肌肉健康、骨骼和心血管健康。大约6成被储存于骨骼中，另外3成在肌肉及软组织。具有多种生理功能：
多种酶的激活剂
维持钠、钾的正常分布
维持骨骼生长
调节神经肌肉的兴奋性
调节心血管功能
影响胃肠道功能
Magnesium plays an important role in more than 300 metabolism pathways, supporting nerve, muscle health, bone and cardiovascular health. About 60% are stored in the bones, and the other 30% are in the muscles and soft tissues. It has a variety of physiological functions:
Agonist of multiple enzymes
Maintain the normal distribution of sodium and potassium
Maintain bone growth
Regulate neuromuscular excitability
Regulate cardiovascular function
Affect gastrointestinal function
每日推荐的镁摄入量是多少？
What is the recommended daily intake of magnesium?
当心「镁」中不足
Beware of deficiencies in 'magnesium'
什么食物能补镁？怎么吃才够？
What food can supplement magnesium?
How to eat enough?
① 提醒自己每天多吃深色叶菜（一天吃够一斤绿叶菜）
② 用一把坚果作为两餐间加餐（加餐25~30克）
③ 上班族在家主食吃全谷粗粮（250~400克）
④每餐适量吃点瘦肉和海产品（每次50~100克）
如何通过补充剂来补镁？
How to supplement magnesium?
①改善睡眠的甘氨酸镁（Magnesium glycinate）：甘氨酸镁是人体吸收与生物利用率最高的型态。需要快速有效提升血中镁浓度者，可以优先选用这类型的镁剂。此外，甘氨酸有助眠效果。
②提升活力的苹果酸镁（Magnesium malate）：苹果酸镁可以选择白天服用。苹果酸是细胞产生能量的原料之一，可以增加体力状态。《营养医学期刊》也曾发表一项研究，苹果酸镁有效改善纤维肌痛症患者疼痛肌肉紧绷感。
③ 心血管保健的牛磺酸镁（Magnesium taurate）：牛磺酸与镁皆有稳定心脏节律、降低血压的效果，因此经常被使用在心血管相关的预防保健。
④增强记忆力的羟丁氨酸镁（Magnesium L-threonate）：羟丁氨酸镁是一种新开发的化合物，神经科学研究发现能增加脑部对镁的利用能力，老鼠实验证实可以善其学习能力、工作记忆力以及短期与长期记忆力，是未来有潜力成为失智症的预防物质。
① Magnesium glycinate to improve sleep: Magnesium glycinate is the most absorbed and bioavailable form of the body. Those who need to quickly and effectively increase the blood magnesium concentration can choose this type of magnesium agent. In addition, glycine has a sleep aid effect.
②Magnesium malate to enhance vitality: Magnesium malate can be taken during the day. Malic acid is one of the raw materials for cells to produce energy, which can increase physical strength. Journal of Nutritional Medicine also published a study that magnesium malate is effective in improving painful muscle tightness in patients with fibromyalgia.
③ Magnesium taurate for cardiovascular health care: Both taurine and magnesium have the effect of stabilizing heart rhythm and lowering blood pressure, so they are often used in cardiovascular-related preventive health care.
④Magnesium L-threonate to enhance memory: Magnesium L-threonate is a newly developed compound. Neuroscience research has found that it can increase the use of magnesium in the brain. Experiments in mice have shown that it can improve learning ability, working memory, and short-term and long-term memory which will be a potential preventive substance for dementia in the future.
注意和警告
Note and warning