Magnesium is a mineral essential for nerve and muscle function, blood sugar and blood pressure control, and the production of protein, bone, and DNA.
镁是维持神经和肌肉功能、血糖和血压控制，以及蛋白质、骨骼和 DNA 生成所必需的矿物质。
Mild magnesium deficiency may cause muscle cramps, twitching, sleep problems, irritability, and tiredness. Long-term deficiency can contribute to high blood pressure, heart disease, high blood sugar, weak bones, migraines, and low calcium or potassium. Rare severe cases may cause muscle spasms, abnormal heart rhythm, or cardiac arrest, so adequate dietary magnesium is important. Magnesium deficiency may result from low dietary intake, vomiting or diarrhoea, poor gut absorption such as in Crohn’s disease, prolonged diuretic use, long-term heavy alcohol intake or changes with age.
轻度缺镁可能导致肌肉痉挛、抽搐、睡眠问题、易怒和疲劳。长期缺镁可导致高血压、心脏病、高血糖、骨骼脆弱、偏头痛以及低钙或低钾。罕见的严重病例可能引起肌肉痉挛、心率异常或心脏骤停，因此摄入足够的膳食镁非常重要。膳食摄入不足、呕吐或腹泻、肠道吸收不良如克罗恩病（Crohn’s disease）、长期使用利尿剂、长期大量饮酒或随年龄增长可能会引起缺镁。
High blood magnesium is rare, typically only occurring due to kidney failure or excessive long-term use of magnesium-containing medicines, such as antacids, laxatives, or supplements. Mild hypermagnesemia may cause weakness, nausea, and dizziness; moderate levels can cause confusion, sleepiness, headache, constipation, flushing, reduced reflexes, and bladder paralysis. Severe cases may lead to low blood pressure, slow heart rate, lethargy, reduced breathing, limp muscles, cardiac arrest, or coma.
高镁血症很少见，通常只发生在肾衰竭或长期过量使用含镁药物，如抗酸剂、泻药或补充剂的情况下。轻度高镁血症可能引起虚弱、恶心和头晕；中度高镁血症可导致意识模糊、嗜睡、头痛、便秘、潮红、反射减弱和膀胱麻痹。严重病例可能导致低血压、心率减慢、嗜睡、呼吸减弱、肌肉松弛、心脏骤停或昏迷。
Magnesium requirement varies according to age and gender but generally ranges from 310 to 420 mg per day for adults. There is no upper limit for consumption of magnesium from food, but as for supplementation, the limit is 350 mg/day as they are likely to cause toxicity and side effects. Consumption of balanced diet such as the Mediterranean diet can provide sufficient magnesium.
镁的需求量因年龄和性别而异，但成年人通常为每日 310 至 420 毫克。食物中的镁摄入量没有上限，但作为补充剂，上限为每日 350 毫克，因为过量的镁可能导致中毒和副作用。地中海饮食可以提供足够的镁。
Magnesium can be obtained in various food items. In general, any food containing dietary fibre such as leafy vegetables, legumes, nuts, seeds and wholegrain are great magnesium sources. Dairy products and fortified food such as breakfast cereal also contains magnesium. About 30 to 40% of magnesium consumed from food are absorbed by the body. High degree of processing such as removal of germ and bran in grains can reduce the magnesium content of the food.
镁可以从多种食物中获取。一般来说，任何含有膳食纤维的食物，如绿叶蔬菜、豆类、坚果、种子和全谷物，都是极佳的镁来源。乳制品和强化食品，如早餐麦片，也含有镁。人体会吸收从食物中摄入的约 30% 到 40% 的镁。高度加工，如谷物中胚芽和麸皮的去除，会降低食物的镁含量。
Supplementation is usually unnecessary unless magnesium deficiency is diagnosed or suspected, or when evidence supports use for certain conditions such as pregnancy-related hypertension or Crohn’s disease. People with sleep problems or migraines may consider trying it, but should consult a healthcare professional first, as magnesium products can cause side effects and interact with medications.
通常我们没有必要额外使用镁补充剂，除非诊断出或怀疑有镁缺乏症，或者在某些情况下，如妊娠期高血压或克罗恩病。有睡眠问题或偏头痛的人可以考虑尝试，但应先咨询医疗专业人士，因为镁产品可能会引起副作用并与药物产生相互作用。
In the market, there are many types of magnesium supplements, all of which function differently depending on the needs of the consumer. Generally, organic magnesium (such as magnesium citrate, glycinate, and malate) is easier to absorb in comparison to inorganic magnesium (such as magnesium oxide, sulphate, and chloride) and therefore is more suitable to use in case of deficiency. For specific purposes, research is still limited but one can opt to try according to advice from health practitioners. Magnesium glycinate may be used for sleep and relaxation, magnesium L-threonate may support brain health and sleep, magnesium malate may help with energy and muscle recovery, and magnesium citrate may support constipation due to its mild laxative effect. Magnesium oxide is mainly used as an antacid or laxative.
市面上的镁补充剂种类繁多，其功效因消费者需求而异。一般来说，有机镁，如柠檬酸镁（magnesium citrate）、甘氨酸镁（magnesium glycinate）和苹果酸镁（magnesium malate）比无机镁，如氧化镁（magnesium oxide）、硫酸镁（magnesium sulphate）和氯化镁（magnesium chloride）更容易被人体吸收，因此更适合用于镁缺乏症。针对特定用途的研究仍然有限，但消费者可以根据健康专业人士的建议选择尝试。甘氨酸镁可用于改善睡眠和放松，L-苏糖酸镁（magnesium L-threonate）可能有助于大脑健康和睡眠，苹果酸镁可能有助于提高能量和肌肉恢复，而柠檬酸镁因其温和的通便作用可用于缓解便秘。氧化镁主要用作抗酸剂或泻药。
In conclusion, magnesium is a multifunctional mineral with considerable benefits in preventing and managing conditions such as heart disease, migraines, high blood sugar, mental health, sleep, and bone problem. Ensuring sufficient magnesium intake mainly through diet, or supplementation if needed, can be a key strategy in promoting long-term health and well-being.
总而言之，镁是一种多功能矿物质。它在预防和管理心脏病、偏头痛、高血糖、心理健康问题、睡眠障碍和骨骼疾病等方面具有显著益处。主要通过饮食，或在必要时通过补充剂来确保摄入足够的镁，是促进长期健康的关键策略。
