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镁(Magnesium)是我们身体内最常见的矿物质之一,它在超过 600 种的代谢反应中发挥重要角色,包括生产能量、形成蛋白质和调节血压等。
镁补充剂中的镁元素有多种形式,它们各有其特性和潜在益处。例如,研究表明,镁牛磺酸可能有助于降低血压,而柠檬酸镁则可能对缓解便秘有帮助。适当选择和使用镁保健品能有效提升身体内的镁含量,从而帮助改善相关的健康状况。
本文推荐 5 款适应不同健康问题的镁保健品,并介绍它们中所含有的镁形式及相关科学研究。
Life Extension:高剂量镁补充剂 Life Extension 镁胶囊是为了帮助成年人更好地补充日常镁需求而设计的,每天 1 粒胶囊就能满足对镁的需求。Life Extension 镁胶囊中的镁以多种形式存在,包括氧化镁、柠檬酸镁和琥珀酸镁。厂商称这种组合有利于人体对镁的吸收和利用。
需要留意的是,这款镁保健品每粒含有 500mg 的镁,远超过日常推荐摄入量,剂量可能偏高,在开始服用之前,建议先咨询医生。
$8.10 on Amazon Also on iHerb Life Extension 镁胶囊 500mg/100 粒
作为一家在行业内有超过 40 年经验的公司,Life Extension 以透明度和质量为核心价值。该公司产品均在注册的 NSF CGMP 设施中生产,配备分析证书,用户可以查证产品描述的准确性。这款保健品不含转基因成分,对于想要寻找经济实惠的补充剂的人来说是一个不错的选择。
优点:
价格实惠。 提供质量和准确性的分析证书。 在注册的 NSF CGMP 设施中生产。 很多用户评论提到这款补充剂在促进消化方面的显著功效。 缺点:
对一些人来说,镁含量可能偏高。 几乎找不到关于琥珀酸镁的功效及研究的公开信息。 用户评论中有提到产品配方的变化,新产品不再含有另一种比较好的镁的形式——甘氨酸镁,有猜测可能是为了降低成本。 镁形式及研究 柠檬酸镁是一种与柠檬酸结合的镁形式,这种酸在柑橘类水果中天然存在,负责给予它们酸涩的口感,是一种常见的镁补充剂成分。
根据一项涉及 14 名男性参与者的小型研究,柠檬酸镁是最易被身体吸收的镁形式之一,这意味着它在消化道中的吸收率优于其他形式的镁补充剂。[1 ] 信息来源 T Werner, et al. Assessment of bioavailability of Mg from Mg citrate and Mg oxide by measuring urinary excretion in Mg-saturated subjects. Magnes Res. 2019. 查看详情 → 人们通常通过口服的方式使用柠檬酸镁来补充体内的镁水平。另外,由于它具有天然的泻剂作用,人们有时会以较高剂量使用它来治疗便秘。
柠檬酸镁有时还被宣传为一种镇静剂,用于缓解与抑郁症和焦虑症相关的症状,但这些用途需要更多的科学研究来进行支持和证实。[2 ] 信息来源 Anna E. Kirkland, et al. The Role of Magnesium in Neurological Disorders. Nutrients. 2018 Jun. 查看详情 →
氧化镁是由镁和氧结合形成的盐,通常以粉末或胶囊的形式销售。尽管它是镁的一种形式,但研究发现,氧化镁在消化道中的吸收性相对较差,因此并不推荐用作预防或治疗镁缺乏症的首选产品。[3 ] 信息来源 J P Schuchardt, A Hahn, et al. Intestinal Absorption and Factors Influencing Bioavailability of Magnesium-An Update. Curr Nutr Food Sci. 2017. 查看详情 →
然而,氧化镁在缓解消化系统不适方面的效果已经得到了广泛认可,常被来减轻心灼感、消化不良和便秘等症状。此外,一些人还尝试用它来治疗和预防偏头痛,尽管这需要更多的研究来证明镁缺乏是否直接导致偏头痛的发生。[4 ] 信息来源 I Domitrz, et al. Magnesium as an Important Factor in the Pathogenesis and Treatment of Migraine—From Theory to Practice. Nutrients. 2022. 查看详情 →
有研究表明,在偏头痛发作期间,人体大脑内的镁水平可能较低。尽管还需要更多的研究,但氧化镁被认为是能有效缓解偏头痛的一种形式。[5 ] 信息来源 Narges Karimi, et al. The efficacy of magnesium oxide and sodium valproate in prevention of migraine headache: a randomized, controlled, double-blind, crossover study. Acta Neurol Belg. 2021. 查看详情 → Douglas Laboratories 的产品均在 NSF 注册的 GMP 工厂中生产,产品还获得了非转基因验证。
美国偏头痛基金会 建议每日摄入 400-500mg 氧化镁来预防偏头痛。 有研究发现,当个体每日摄入 600mg 以上的高剂量镁时,持续 3-4 个月,镁作为预防偏头痛的有效性可能会增加。[6 ] 信息来源 Alexander von Luckner Med. Pract, et al. Magnesium in Migraine Prophylaxis—Is There an Evidence-Based Rationale? A Systematic Review. Headachejournal. 2017. 查看详情 → 特别值得一提的是,对于偏头痛伴有先兆或视觉障碍的人来说,摄入镁可能会更有效。 然而,摄入高剂量镁也可能会导致不良反应。
琥珀酸镁是琥珀酸的镁盐,是一种功能性食品营养成分,可用作食品补充剂。关于这种镁类型的信息很少,也找不到其在健康功效方面的研究。
Nested Naturals:缓解精神焦虑 Nested Naturals 镁补充剂的活性成分是镁双甘氨酸盐,它被公认为是一种高生物利用率的镁形式。此外,产品不含钙,这也有助于确保镁能被更好的吸收。同时,这款产品完全是纯素的,意味着它没有使用任何动物成分,并且不含转基因,这为寻求纯天然产品的用户提供了一个可靠的选择。
值得一提的是,有很多评论提到,这款产品没有导致任何泻药效果,这是一个很大的好处。腹泻是许多镁补充剂最常见的不良反应。
N/A on Amazon Nested Naturals 双甘氨酸镁胶囊 Also on Nestednaturals.com 100mg/120 粒|建议每日 2 粒
镁可以帮助改善睡眠质量,其对神经系统的镇静作用也可能缓解焦虑。尽管需要进一步的研究,但有 18 项人体研究的综述表明镁可能降低焦虑症状。[7 ] 信息来源 Neil Bernard Boyle, et al. The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review. Nutrients. 2017. 查看详情 →
优点:
无泻药效果。 易吸收,高生物利用率。 无钙成分,促进吸收。 纯素,非转基因。 第三方检测。 缺点:
甘氨酸镁及研究 甘氨酸镁(Magnesium Glycinate)是由基本的镁和氨基酸甘氨酸结合而成的化合物。这种氨基酸在人体中起到了构建蛋白质的作用,并且也广泛存在于食物中,如鱼、肉、奶制品以及豆类。
动物研究显示,甘氨酸本身可能有助于改善睡眠质量,并有潜在的治疗一些炎症性疾病的功效,如心脏病和糖尿病。不过,这方面的证据仍需进一步的研究来加以证实。[8 ] 信息来源 Meerza Abdul Razak, et al. Multifarious Beneficial Effect of Nonessential Amino Acid, Glycine: A Review. Oxid Med Cell Longev. 2017. 查看详情 → 甘氨酸镁因其良好的吸收性和镇静特性,被认为可能有助于减轻焦虑、抑郁、压力以及失眠等心理健康问题。研究显示,每天摄取适量的甘氨酸镁可以显著地改善抑郁、焦虑和记忆力减退的症状。而这种效果的作用机制尚未完全明确。一种假设是,镁含量低的人可能会受到心理健康问题的更大影响。然而,血镁测定并没有显示出这种情况。研究显示,人们可能会在血液检查显示缺镁之前就开始出现症状。[9 ] 信息来源 NIH: Magnesium in the Central Nervous System. 查看详情 → 甘氨酸镁的另一大特点是它对于消化系统的友好性。与其他镁补充剂相比,甘氨酸镁很少引起消化不良。它常常以胶囊形式出现,但也有时会以粉末形态存在,方便那些不喜欢服用药丸的人群。
MegaFood:缓解夜间腿部痉挛 MegaFood 发酵双甘氨酸每片含 50mg 镁,占推荐日摄取量的 12%。此外,每片还包含 50mg 的有机菠菜,这是一个天然的镁来源。MegaFood 的镁补充剂已经经过了多种农药和除草剂的测试。该公司也获得了 B Lab 非营利组织的 B 类公司认证,意味着它在问责、透明度,以及社会和环境绩效方面达到了一定的标准。此外,它还被认证为非转基因、纯素和无麸质。
$19.99 on Amazon Also on Megafood.com Also on iHerb 官网可选定期配送MegaFood 发酵双甘氨酸镁胶囊 50mg/50 粒 建议成人每日服用 1 粒,随餐或空腹均可
夜间腿部痉挛是许多人遭遇的问题。研究表明,镁有助于肌肉放松,而当镁摄取不足时,可能会经历肌肉痉挛。虽然目前的研究结论并不完全确定,但有人表示补充镁后感到痉挛有所缓解。[10 ] 信息来源 Antimo Moretti, et al. What is the role of magnesium for skeletal muscle cramps? A Cochrane Review summary with commentary. J Musculoskelet Neuronal Interact. 2021. 查看详情 →
优点:
B 类公司认证。 经过农药和除草剂测试。 非转基因。 纯素。 无麸质。 缺点:
Pure Encapsulations:缓解便秘 Pure Encapsulations 提供的柠檬酸镁补充剂是专为成人设计的胶囊形式,每粒含有 150mg 的柠檬酸镁,约占日常推荐摄取量的 36%。
柠檬酸镁可以温和地帮助软化粪便。常见的柠檬酸镁是粉末状的形式,水和柠檬酸镁的结合更加有助于促进有规律的排便,既能够调节消化系统,也不用担心会导致突发的需要上厕所的情况。
$19.40 on Amazon Pure Encapsulations 柠檬酸镁胶囊 150mg/90 粒 建议每天 1-4 次,每次 1 粒 另有 180 粒包装
这款产品在拥有 NSF 注册和 CGMP 认证的设施中生产。此外,它是纯素的、非转基因,且得到了 Gluten-Free Certification Organization 的无麸质认证。
建议在餐时服用,每天 1-4 粒,但具体的服用量还需根据医生或营养师的建议来确定。虽然大多数人可能会觉得它对消化系统有所帮助,但有些人可能会出现腹痛或腹泻的副作用。在考虑服用之前,最好先咨询医疗专家的意见。
优点:
价格合理 已注册的 NSF 和已认证的 CGMP 已认证为无麸质 非转基因 纯素食 缺点:
Pure Encapsulations 不仅提供固体形式的镁补充剂,还有液体柠檬酸镁补充剂供选择,适合不喜欢或者不能正常吞咽的人。液体柠檬酸镁不含人工甜味剂和色素,同时添加了天然水果风味、苹果汁浓缩液和甜菊提取物,口感更好。但要留意的是,这款液体补充剂含有较高量的维生素 B6,不建议与含有维生素 B6 的多种维生素或其他补充剂同时服用。
$37.00 on Amazon Pure Encapsulations 液体柠檬酸镁 240ml 建议每天 1 茶匙(5 mL)
Thorne:适合运动人士的镁粉补充剂 Thorne 双甘氨酸镁粉所提供的高品质、纯净成分以及针对竞技运动员的特定认证,使其成为市场上的一个独特选择。Thorne 双甘氨酸镁粉获得了 NSF Certified for Sport 的认证,确保不含任何被大多数主要体育组织禁止的物质,为运动员提供了一个安全、有效的选择。
另一个特点是它的成分列表相对简单。Thorne 双甘氨酸镁粉使用罗汉果浓缩液作为其唯一的天然调味,避免了添加糖、增稠剂和人工成分。用户评价普遍反映,这款补充剂的口味很好,服用方法也很简单。
$50.00 on Amazon Also on iHerb Thorne 双甘氨酸镁粉 6.5 oz (187 g) 建议 1 勺与 8 盎司的水混合混合,每日 1 次
优点:
获得 NSF Certified for Sport 的认证。 在满足 NSF 和 TGA 标准的设施中生产。 根据用户评价,口感很好。 高度可吸收的镁形式。 无人工成分。 缺点:
镁的建议摄取量 下表是镁的建议摄取量(RDA),供参考。
镁的建议摄取量(RDA) 单位:毫克(mg) (美国国家卫生研究院 )
年龄 男性 女性 孕妇 哺乳期 6 个月以内 30 (AI) 30 (AI) – – 7-12 个月 75 (AI) 75 (AI) – – 1-3 岁 80 80 – – 4-8 岁 130 130 – – 9-13 岁 240 240 – – 14-18 岁 410 360 400 360 19-30 岁 400 310 350 310 31-50 岁 420 320 360 320 51 岁及以上 420 320 – –
镁是维持人体生命活动的重要矿物质元素,许多食物、膳食补充剂和药品中(如抗酸剂和泻药)中都含有镁,国立卫生研究院的这篇文章综述了镁的功效和副作用。
更多镁的形式和研究 除了上面提到的氧化镁、柠檬酸镁、琥珀酸镁和甘氨酸镁,镁还有更多的形式。下面列举了其他 7 种镁形式及相关科学研究,供您在选择镁补充剂时参考。
氯化镁是一种由镁和氯结合而成的化合物。氯,作为一个与多种元素都能结合的不稳定元素,和镁形成了这一特定的盐。氯化镁在某些情况下可以用作补充镁的手段,并在外用产品中为肌肉酸痛提供一定的舒缓。
氯化镁是一种非常容易在消化道被吸收的物质。当身体缺乏必要的镁元素时,氯化镁可以作为一种有效的补品来帮助身体补充所需。[11 ] 信息来源 Jan Philipp Schuchardt and Andreas Hahn. Intestinal Absorption and Factors Influencing Bioavailability of Magnesium-An Update. Curr Nutr Food Sci. 2017. 查看详情 →
除了口服,氯化镁还常见于许多局部使用的产品中,如乳液和药膏。使用含有氯化镁的护肤品可以有效地缓解和放松酸痛的肌肉,但目前尚缺乏直接证据表明这些产品能提高体内的镁水平。[12 ] 信息来源 Deborah J. Engen, et al. Effects of transdermal magnesium chloride on quality of life for patients with fibromyalgia: a feasibility study. Journal of Integrative Medicine. 2015. 查看详情 →
乳酸镁是镁与乳酸结合的产物。乳酸是一种肌肉和血细胞自然产生的酸性物质,同时也被广泛应用作为食品的防腐剂和调味剂。乳酸镁则主要被用作食品添加剂,用于调整食品和饮料的酸度,并强化其营养价值。相比之下,作为膳食补充剂,它的普及度似乎并不高,但这并不意味着它缺乏优势。
乳酸镁能够很容易地被消化系统吸收,并且对消化道更为温和。这一特性使得乳酸镁成为了那些需要长期或大剂量摄取镁,或是对其他补镁方式敏感的人的理想选择。在一项针对 28 名需要每日摄取大量镁的罕见疾病患者的研究中,采用乳酸镁缓释片的人群比对照组报告的消化系统副作用要少得多。[13 ] 信息来源 Caroline M. Robinson and Fiona E. Karet Frankl. Magnesium lactate in the treatment of Gitelman syndrome: patient-reported outcomes. Nephrol Dial Transplant. 2017. 查看详情 →
另有研究指出,乳酸镁可能对于缓解压力和焦虑有一定的效果,尽管还需要进一步的科学研究来确定。[14 ] 信息来源 Lionel Noah, et al. Effect of magnesium and vitamin B6 supplementation on mental health and quality of life in stressed healthy adults: Post‐hoc analysis of a randomised controlled trial. Stress Health. 2021. 查看详情 →
L-苏氨酸镁 Magnesium L-threonate
L-苏氨酸镁是镁与 L-苏氨酸结合而成的化合物,后者是维生素 C 代谢分解的一个副产物。在各种镁的形式中,L-苏氨酸镁被认为具有良好的吸收性。
动物研究指出,L-苏氨酸镁可能是提高大脑细胞中镁浓度的最有效类型。[15 ] 信息来源 Yanling Shen, et al. Treatment Of Magnesium-L-Threonate Elevates The Magnesium Level In The Cerebrospinal Fluid And Attenuates Motor Deficits And Dopamine Neuron Loss In A Mouse Model Of Parkinson’s disease. Neuropsychiatr Dis Treat. 2019. 查看详情 → 这一发现使其成为了探索大脑健康领域的热门对象,尤其是在寻找可能的解决方案来管理抑郁症、阿尔茨海默症和与年龄相关的记忆丧失等大脑障碍时。[16 ] 信息来源 Chengxiang Zhang, et al. A Magtein®, Magnesium L-Threonate, -Based Formula Improves Brain Cognitive Functions in Healthy Chinese Adults. Nutrients. 2022. 查看详情 →
目前的证据还不足以为其在临床应用中提供明确的支持。
苹果酸镁是含有苹果酸的化合物。苹果酸是天然存在于水果和葡萄酒中的酸质,常被用于食品调味和增酸。
研究显示,苹果酸镁在人体消化系统中的吸收效率非常高,使其成为那些需要补充体内镁含量的人的理想选择。相较于其他的补镁方式,苹果酸镁在很多人的体验中更为温和,不易导致泻药效果。[17 ] 信息来源 Nazan Uysal, et al. Timeline (Bioavailability) of Magnesium Compounds in Hours: Which Magnesium Compound Works Best? Biol Trace Elem Res. 2019. 查看详情 →
苹果酸镁在某些情况下被推荐来缓解纤维肌痛和慢性疲劳综合症的相关症状。虽然目前的研究为其效果提供了一些初步证据,但我们仍需更多深入和高质量的研究来进一步确认其实际效果。[18 ] 信息来源 Michael Boulis, et al. Magnesium and Fibromyalgia: A Literature Review. J Prim Care Community Health. 2021. 查看详情 →
硝酸镁是一种包含硝酸的化合物。硝酸在 DNA 的构建中扮演着重要的角色。这种特定的镁形式容易被人体吸收,不像其他镁形式那样有强烈的泻药效果。
初步研究表明,硝酸镁可能对心脏健康有益,这主要是由于硝酸在心脏和血管组织中的能量生产途径中所起的作用。这使得硝酸镁在一些竞技运动员和健身爱好者中颇受欢迎。[19 ] 信息来源 Cristina Schiopu, et al. Magnesium Orotate and the Microbiome–Gut–Brain Axis Modulation: New Approaches in Psychological Comorbidities of Gastrointestinal Functional Disorders. Nutrients. 2022. 查看详情 →
一项 2009 年的研究发现,在 79 名严重充血性心力衰竭的患者中,硝酸镁补充剂在症状管理和存活率方面显著优于安慰剂。[20 ] 信息来源 O B Stepura, et al. Magnesium orotate in severe congestive heart failure (MACH). Int J Cardiol. 2009. 查看详情 →
尽管如此,关于硝酸镁的全面效益,还需要更多的科学研究来进一步验证。
硫酸镁是由镁、硫和氧三者结合形成的化合物,其外观为白色,并与食盐的质地相似。在日常生活中,我们更熟悉的名字是艾普森盐。
这种盐在医学中有其特定用途。例如,当溶解后,它可以作为便秘的治疗方法,尽管其口感并不令人喜欢,且需要注意的是,使用过量或过于频繁可能对健康产生负面影响。[21 ] 信息来源 Matthew A. Hicks; Alka Tyagi. Magnesium Sulfate. StatPearls. 2023. 查看详情 →
在日常生活中,硫酸镁常被溶解在浴缸水中,被认为可以缓解肌肉疼痛和压力。此外,它也被添加到某些皮肤护理产品中。但需要指出的是,关于硫酸镁能否有效通过皮肤吸收以实现其潜在效益,现有的科学证据尚不足够。[22 ] 信息来源 Uwe Gröber, et al. Myth or Reality—Transdermal Magnesium? Nutrients. 2017. 查看详情 →
牛磺酸镁是镁与氨基酸牛磺酸结合而成的化合物。
研究表明,摄入足够的牛磺酸和镁可能对维持健康的血糖水平起到关键作用。这意味着,对于血糖管理,牛磺酸镁可能为个体提供某种支持。[23 ] 信息来源 Duygu Sak, et al. The Relationship between Plasma Taurine Levels and Diabetic Complications in Patients with Type 2 Diabetes Mellitus. Biomolecules. 2019. 查看详情 →
镁与牛磺酸还被认为可以支持健康的血压水平。2018 年的一项针对大鼠的研究发现,牛磺酸镁在高血压的大鼠体内可以降低血压,这为其可能的心脏健康效益提供了线索。[24 ] 信息来源 Parikshit Shrivastava, et al. Magnesium taurate attenuates progression of hypertension and cardiotoxicity against cadmium chloride-induced hypertensive albino rats. J Tradit Complement Med. 2019. 查看详情 →
这些只是初步研究,仍需要更多针对人类的研究来确定牛磺酸镁的功效。
富含镁的 10 种食物 种子 :种子,尤其是南瓜、亚麻和奇亚籽,都是富含镁的食物。例如,1 盎司南瓜子含有 168 毫克的镁。它们还富含铁、 omega-3 脂肪酸和抗氧化剂,有助于心脏健康和保护免受有害的自由基侵害。 黑巧克力 :黑巧克力富含镁,每盎司含有 65 毫克。它还富含铁、铜、锰和抗氧化剂,有助于心脏健康,并中和有害的自由基。 鳄梨(牛油果) :鳄梨是一种营养丰富的水果,每个中等大小的鳄梨含有 58 毫克的镁,富含有益心脏健康的单不饱和脂肪。它们还富含钾、 B 族维生素和纤维,有助于减少炎症和改善胆固醇水平。 坚果 :各种坚果,如杏仁、腰果和巴西坚果,都富含镁(例如,1 盎司腰果含 83 毫克镁)。坚果还是纤维、单不饱和脂肪等重要营养素的来源,有助于控制血糖和心脏健康。 豆类 :豆类,如扁豆、黑豆和鹰嘴豆,富含镁,1 杯煮熟的黑豆含有 120 毫克的镁,占日常所需量的 29% 。它们也富含钾和铁,是素食者的主要蛋白质来源,有助于降低胆固醇水平、改善血糖控制并减少心脏病风险。 豆腐 :豆腐由大豆制成,每 100 克的份量含有 35 毫克的镁,占日常所需量的 8% 。它是素食饮食中的主要食物,提供丰富的蛋白质、钙、铁、锰和硒。研究还表明,食用豆腐和其他大豆制品可以保护动脉内壁的细胞,并可能与减少胃癌风险相关。 全谷物 :全谷物,如荞麦,提供镁(1 杯煮熟的荞麦含有 86 毫克),以及其他营养素,如 B 族维生素和纤维。研究显示,全谷物可以降低炎症,减少心脏病的风险因素。 富含脂肪的鱼类 :富含脂肪的鱼类,如鲑鱼、鲭鱼和大比目鱼,提供镁(每 3.5 盎司的份量含有 30 毫克),以及高质量的蛋白质、 omega-3 脂肪酸和其他营养素。经常食用富含脂肪的鱼类与减少慢性疾病风险,包括心脏病,相关。 香蕉 :香蕉是全球最受欢迎的水果之一,富含镁(每个大香蕉含有 37 毫克),以及以钾为主要成分。它们还含有维生素 C 、维生素 B6 、锰和纤维,有助于心脏健康和血糖水平。 绿叶蔬菜 :豆苗、菠菜、羽衣甘蓝、大头菜和芥蓝等绿叶蔬菜富含镁。例如,煮熟的菠菜每杯含有 158 毫克的镁,占日常所需量的 37% 。它们还富含铁、维生素 A 、 C 和 K 等多种营养素,以及有助于保护细胞免受损害的植物化合物,可能降低患癌风险。
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