营养素知识: Magnesium, Mg

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营养素名称:	Magnesium, Mg
营养素类别:	Minerals
计量单位:	mg
Magnesium helps regulate muscle and nerve function, blood sugar levels, and blood pressure. It plays role in making protein, bone, and DNA.
营养素功效 Bone health: • More than half of the body's magnesium are in the bones • It increases bone mineral density which reduces the risk of bone fractures and osteoporosis • Similar to calcium, bone magnesium may serve as a reservoir to ensure normal blood concentrations of magnesium Many magnesium resides in the muscles and soft tissues, it involves in muscle contraction with calcium. About 1 percent of the magnesium are in the extracellular fluid, it plays roles of: • Regulate blood sugar level: magnesium helps the body break down sugars • Synthesis of protein, fat, and nucleic acids • Regulate blood pressure, but it decreases blood pressure by a small amount • Maintain intracellular levels of potassium and calcium • Nervous system function, such as sending messages • Normalize heart rhythm • Is required for the synthesis of DNA, RNA • Is required for energy production, oxidative phosphorylation, and glycolysis Magnesium is maintained primarily by the kidneys, where it is filtered and reabsorbed and excessive magnesium is efficiently excreted in urine. Magnesium exists in bones and soft tissues.

食物来源

• Nuts (such as cashew nuts, almonds, peanuts) and seeds (such as pumpkin seeds)
• Beans and peas, such as black beans and soybeans
• Dark green leafy vegetables, such as spinach and swiss chard
• Whole grains
• Potatoes
• Dairy products, such as cheese
• Fruits, such as raisins and bananas
• Tap, mineral, and bottled waters may also contain magnesium

Notes:
1) Refined and processed foods contain less magnesium.
2) High levels of dietary fiber from fruits, vegetables, and grains decrease magnesium absorption or retention, or both.
3) High calcium intake alongside high phosphorus intake can significantly reduce magnesium absorption.
4) Adequate protein intakes may improve magnesium absorption and retention.

富含营养素食物示例: Magnesium, Mg 查阅更多主要食物来源
	食物描述	营养含量¹	每日需量%²
	Seeds, pumpkin and squash seed kernels, roasted, without salt 类别: Nut and Seed Products 类似食物: roasted pumpkin seed	550 mg	130.95%
	Nuts, cashew nuts, oil roasted, without salt added 类别: Nut and Seed Products 类似食物: roasted cashew nut	273 mg	65.00%
	Nuts, almonds, dry roasted, with salt added 类别: Nut and Seed Products 类似食物: roasted almond	258 mg	61.43%
	Chocolate, dark, 70-85% cacao solids 类别: Sweets 类似食物: dark chocolate	228 mg	54.29%
	Peanut butter with omega-3, creamy 类别: Legumes and Legume Products 类似食物: peanut butter	191 mg	45.48%
	Seaweed, kelp, raw 类别: Vegetables and Vegetable Products 类似食物: seaweed	121 mg	28.81%

¹ 100克食物中的营养素含量
² 以FDA基于2000卡路里的饮食作为日需量参考

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缺乏营养对健康的影响

The potential effects of magnesium deficiency include:
• Loss of appetite, nausea, vomiting, fatigue, and weakness.
• Muscle cramps, latent tetany, spontaneous carpopedal spasm, and seizures.
• Symptomatic hypocalcemia (when magnesium deficiency becomes moderate to severe)

People who are more likely than others to have magnesium deficiency:
• With gastrointestinal diseases
• With type 2 diabetes
• Long-term alcoholism
• Older people

超过上限对健康的影响

Magnesium intake from nature foods doesn't show adverse effects for almost all people. However, adverse effects were observed from excessive intake of nonfood sources, such as various magnesium salts. The magnesium toxicity can be fatal. The adverse effects include:

• Diarrhea (primary symptom)
• Nausea
• Abdominal cramps

Note: per Dietary Reference Intakes booklet, the Upper Limit values listed in the table represent intake from pharmacological agents only and do not include intake from food and water.

参考资料

Learn more at:
• The National Academies of Science, Engineering, Medicine publication: Dietary Reference Intakes
• NIH (National Institutes of Health) Article: Magnesium

日需量年龄组	每日需量建议	日摄入量上限
幼儿1至3岁:	80 mg	65 mg
儿童4至8岁:	130 mg	110 mg
男性9至13岁:	240 mg	350 mg
男性14至18岁:	410 mg	350 mg
男性19至30岁:	400 mg	350 mg
男性31至50岁:	420 mg	350 mg
男性51至70岁:	420 mg	350 mg
男性71岁或以上:	420 mg	350 mg
女性9至13岁:	240 mg	350 mg
女性14至18岁:	360 mg	350 mg
女性19至30岁:	310 mg	350 mg
女性31至50岁:	320 mg	350 mg
女性51至70岁:	320 mg	350 mg
女性71岁或以上:	320 mg	350 mg
女性孕妇(18岁以上):	360 mg	350 mg
女性哺乳期(18岁以上):	320 mg	350 mg
FDA（基于2000卡路里的日常饮食）:	420 mg

Magnesium, Mg 与其他营养素的相互作用
Fiber, total dietary	大量不溶性膳食纤维会降低镁的吸收摄入大量不溶性膳食纤维会干扰各种矿物质的吸收，包括镁 magnesium。这是因为富含纤维的食物中的植酸盐 phytates 将纤维与镁结合并形成人体无法有效吸收的不溶性复合物。含有植酸盐的食物例如：谷物（如全麦 whole wheat、燕麦 oats、褐色糙米 brown rice）、豆类（如芸豆 kidney beans、黑豆 black beans、斑豆 pinto beans 和海军豆 navy beans）、坚果和种子（如杏仁 almonds、核桃 walnuts、腰果 cashews、葵花籽 sunflower seeds、南瓜籽 pumpkin seeds）和土豆。为了在保持高纤维饮食的同时优化镁的吸收，您可以考虑以下策略： 1) 确保均衡的纤维摄入量，而不是摄入过多可能阻碍矿物质吸收的纤维。 2) 浸泡、发酵或发芽谷物、豆类和种子，以降低植酸从而提高矿物质的生物利用度。
Phosphorus, P	高磷摄入量会减低镁的吸收率高摄入量的磷，尤其是同时高摄入量的钙，可能使磷与镁和钙结合，在肠道中形成不溶性复合物。这种不溶性化合物不容易被肠壁吸收到血液中。高磷饮食，特别是含有磷酸盐添加剂的加工食品，会增加镁磷酸盐 magnesium-phosphate 复合物形成的可能性。这些加工食品包括软饮料、加工的肉类、以及方便食品（例如冰冻餐）。维生素 D 增强镁的吸收。因此，如果一个人有足够的维生素 D 水平，磷对镁吸收的影响可能会减轻。
Potassium, K	体内低镁量会导致钾量低钾Potassium 主要参与维持细胞膜电位和电兴奋性（potential and electrical excitability），对肌肉收缩也至关重要。镁Magnesium 会影响体内钾的含量。镁可作为一种酶的辅助因子，通过将钠泵出细胞并将钾泵入细胞来帮助维持细胞膜上的电化学梯度 electrochemical gradient。镁还有助于将钾保留在细胞中。低镁水平会影响钾进入细胞，也可能导致钾从细胞中泄漏。
Protein	充足的蛋白质摄入量（不要太多或太少）可以改善镁的吸收和保留蛋白质摄入量和蛋白质类型会影响镁的吸收。摄入足够的蛋白质可以增强镁的吸收。蛋白质可以与镁形成可溶性复合物，它增加其在肠道中的生物利用度和吸收率。一些研究表明，动物蛋白中存在的某些氨基酸（如赖氨酸lysine）可能比植物蛋白更有效地增强镁的吸收。过多的蛋白质可能会导致尿液中镁的排泄增加。蛋白质不足可能会影响有助于镁吸收的转运蛋白 transport proteins 的形成。参考资料: Effect of dietary components on magnesium absorption and status

	营养成分参考摄入量数据和营养成分知识来自于美国国立医学研究院2006年。膳食参考摄入量：营养需求基本指南。华盛顿特区:国家科学院出版社。National Academies' Institute of Medicine 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537
	营养成分知识基于美国食品和药物管理局（USFDA）营养教育资源文章。 https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
	营养成分知识基于美国国立卫生研究院的膳食补充剂情况说明书(Dietary Supplement Fact Sheets)。 https://ods.od.nih.gov/factsheets/list-all
免责声明	此处提供的营养信息不应取代医疗建议。我们鼓励您与您的医疗保健提供者（例如您的医生）讨论对您的整体健康最有利的饮食需求。我们还建议您阅读本页提及的，但不限于，组织机构或专业参考文选或文章。此页面中的任何提及和参考链接并不代表我们对其服务和建议的代言（endorsement）。

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营养素知识: Magnesium, Mg

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