What can magnesium do for you and how much do you need?
In the world of nutrients, minerals, vitamins, and supplements, magnesium seems to be having a moment.
在营养素、矿物质、维生素和补充剂的世界中，镁似乎占据了一席之地。
Perhaps it's long overdue: in many ways, magnesium has been overlooked, underappreciated, or even forgotten .
也许它早就该发生了：在很多方面，镁都被忽视、低估，甚至被遗忘。
That may be ending.
这可能就要结束了。
But why is magnesium getting so much attention lately?
但为什么镁最近受到如此多的关注呢？
Are claims about its benefits true?
关于其好处的说法是否属实？
Are you getting enough magnesium, or should you join the rising number of people who take magnesium supplements every day?
您是否摄入了足够的镁，或者您是否应该加入每天服用镁补充剂的人数不断增加的行列？
If you have these questions, this post is for you.
如果您有这些问题，这篇文章适合您。
Magnesium is a mineral the human body needs to function properly.
镁是人体正常运作所需的矿物质。
It's especially important for a healthy cardiovascular system, nerves, muscles, and bones.
它对于健康的心血管系统、神经、肌肉和骨骼尤其重要。
It helps regulate the body's calcium and blood sugar levels, and it's vital for the body's production of protein.
它有助于调节人体的钙和血糖水平，对于人体蛋白质的产生至关重要。
And that's just the short list: more than 300 chemical reactions in the body rely, at least in part, on magnesium.
这只是简短的列表：体内 300 多种化学反应至少部分依赖于镁。
Most of us don't need to fret over how much magnesium we're getting.
我们大多数人不需要担心我们摄入了多少镁。
The recommended daily amount of magnesium - 320 milligrams (mg) a day for women and 420 mg a day for men - isn't difficult to take in through a healthy diet.
通过健康饮食摄入镁的每日推荐量（女性每天 320 毫克 (mg)，男性每天 420 毫克）并不困难。
But getting extra magnesium is important for people with magnesium deficiency, and those who have complications of pregnancy known as preeclampsia and eclampsia.
但补充镁对于缺镁的人以及患有先兆子痫和子痫的妊娠并发症的人来说很重要。
More limited evidence suggests that extra magnesium could also be helpful for people with:
更有限的证据表明，额外的镁也可能对患有以下疾病的人有所帮助：
There are even studies suggesting that magnesium supplements might help with brain health and smoking cessation .
甚至有研究表明，镁补充剂可能有助于大脑健康和戒烟。
Many studies of the potential benefits of magnesium are quite small, and some have inconsistent results .
许多关于镁潜在益处的研究规模都很小，而且有些研究结果不一致。
Despite the shaky evidence for many claims, this large and expanding list of proposed health benefits is one reason magnesium supplements have been increasingly popular in recent years.
尽管许多说法的证据并不可靠，但这一庞大且不断扩大的拟议健康益处清单是近年来镁补充剂越来越受欢迎的原因之一。
A blood test can measure whether you're getting enough magnesium.
验血可以测量您是否摄入了足够的镁。
The normal range for blood magnesium is 1.7 to 2.2 milligrams per deciliter (mg/dL).
血镁的正常范围是 1.7 至 2.2 毫克每分升 (mg/dL)。
In general, the body does a great job of regulating the blood levels of magnesium.
一般来说，身体在调节血液中的镁含量方面做得很好。
If levels rise, the kidney dumps excess magnesium into the urine; if levels fall, the kidneys hold onto more magnesium, bones release the mineral into the circulation, and the intestinal absorption of magnesium from the diet increases.
如果水平升高，肾脏会将多余的镁排入尿液中；如果水平下降，肾脏会保留更多的镁，骨骼将矿物质释放到循环中，肠道对饮食中镁的吸收也会增加。
The symptoms of too little magnesium ( hypomagnesemia ) include nausea, fatigue, and reduced appetite.
镁过少（低镁血症）的症状包括恶心、疲劳和食欲下降。
Of course, these symptoms can be due to many other conditions, such as a stomach bug or medication side effects.
当然，这些症状可能是由许多其他情况引起的，例如胃病或药物副作用。
When severe, low magnesium may cause numbness in the arms and legs, muscle cramps, and an abnormal heart rhythm.
严重时，低镁可能会导致手臂和腿部麻木、肌肉痉挛和心律失常。
Some common causes of magnesium deficiency are:
镁缺乏的一些常见原因是：
Studies also suggest that magnesium deficiency is common among adults over age 70 .
研究还表明，镁缺乏症在 70 岁以上的成年人中很常见。
The reasons include low intake of magnesium, poor absorption in the digestive tract, use of certain medicines, and kidney disease.
原因包括镁摄入量低、消化道吸收不良、使用某些药物以及肾脏疾病。
The symptoms of too much magnesium ( hypermagnesemia ) include nausea, headache, muscle weakness, and trouble breathing.
镁过多（高镁血症）的症状包括恶心、头痛、肌肉无力和呼吸困难。
Hypermagnesemia is quite rare.
高镁血症相当罕见。
Most people with higher-than-normal blood levels of magnesium have kidney failure.
大多数血液中镁含量高于正常水平的人都患有肾功能衰竭。
Others may be taking too much magnesium in supplements or taking certain medicines (such as magnesium-containing laxatives).
其他人可能在补充剂中摄入过多的镁或服用某些药物（例如含镁泻药）。
Magnesium-rich foods like green, leafy vegetables (such as spinach), beans, nuts, and whole grains will help you get there.
富含镁的食物，如绿叶蔬菜（如菠菜）、豆类、坚果和全谷物将帮助您实现这一目标。
Pumpkin seeds, soy milk, bananas, and dark chocolate (in moderation!) are also good sources.
南瓜子、豆奶、香蕉和黑巧克力（适量！）也是很好的来源。
Eating one serving of spinach, an ounce of almonds, and a banana provides 190 mg of magnesium.
吃一份菠菜、一盎司杏仁和一根香蕉可提供 190 毫克镁。
That's nearly 60% of the daily recommendation for women and 45% for men.
这相当于女性每日推荐摄入量的近 60%，男性每日推荐摄入量的 45%。
Fortunately, magnesium is found in many healthy foods, so a good diet (such as the Mediterranean diet ) will usually provide all the magnesium that you need.
幸运的是，许多健康食品中都含有镁，因此良好的饮食（例如地中海饮食）通常会提供您所需的所有镁。
Unless you have a diagnosed or suspected magnesium deficiency, or a condition with clear evidence of benefit such as preeclampsia or Crohn's disease, there's no compelling reason to routinely take a magnesium supplement.
除非您被诊断或怀疑镁缺乏，或者有明显证据表明有益的疾病，例如先兆子痫或克罗恩病，否则没有令人信服的理由定期服用镁补充剂。
For some conditions, such as insomnia or migraine headaches, a magnesium supplement may be worth a try.
对于某些情况，例如失眠或偏头痛，镁补充剂可能值得尝试。
But it's a good idea to run this by your doctor first.
但最好先由您的医生进行操作。
All supplements come with a risk of side effects.
所有补充剂都有副作用的风险。
In the case of magnesium, this includes nausea and diarrhea.
就镁而言，这包括恶心和腹泻。
Magnesium supplements can also interact with other medicines and supplements you're taking.
镁补充剂还可能与您正在服用的其他药物和补充剂相互作用。
Magnesium found in foods is usually the best choice.
食物中的镁通常是最好的选择。
When needed, magnesium supplements are available in several different forms, including:
当需要时，镁补充剂有多种不同形式，包括：
All of these can provide extra magnesium.
所有这些都可以提供额外的镁。
So the choice mostly comes down the reason you're taking it, whether you experience side effects, cost, and personal preference.
因此，选择主要取决于您服用它的原因、您是否经历副作用、费用和个人喜好。
Daily supplements of less than 350 mg usually are considered safe .
每日补充量少于 350 毫克通常被认为是安全的。
But when people have certain health conditions such as kidney disease, it can be tricky to get the right amount of magnesium, and monitoring blood levels is important.
但是，当人们患有某些健康问题（例如肾脏疾病）时，获取适量的镁可能很困难，因此监测血液水平很重要。
It's safest to check with your doctor if you're wondering whether to start taking a magnesium supplement, or unsure which one or how much to take.
如果您想知道是否开始服用镁补充剂，或者不确定服用哪种镁补充剂或服用量，最安全的做法是咨询您的医生。
Most people are fine without paying too much attention to their magnesium status.
大多数人都没有问题，无需过多关注自己的镁含量。
If you have concerns about whether you're getting enough magnesium and whether you should take a supplement, ask your doctor about it.
如果您担心自己是否摄入了足够的镁以及是否应该服用补充剂，请咨询您的医生。
But don't be surprised if you get some familiar advice: Choose a healthy, well-balanced diet.
但如果您得到一些熟悉的建议，请不要感到惊讶：选择健康、均衡的饮食。
Your body will take care of the rest.
你的身体会照顾剩下的事情。
Robert H.
罗伯特·H.
Shmerling, MD , Senior Faculty Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing
Shmerling，医学博士，哈佛健康出版社高级编辑；哈佛健康出版社编辑顾问委员会成员
As a service to our readers, Harvard Health Publishing provides access to our library of archived content.
作为为读者提供的一项服务，哈佛健康出版社提供对我们存档内容库的访问。
Please note the date of last review or update on all articles.
请注意所有文章的最后审查或更新日期。
No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.
本网站上的任何内容，无论日期如何，都不应替代您的医生或其他合格临床医生的直接医疗建议。
What is tempeh?
什么是豆豉？
Benefits, nutrition, and how to use it
好处、营养以及如何使用它
Light exposure at night may raise risk for heart disease
夜间光照可能会增加患心脏病的风险
Whole grains may improve several heart risk factors at once
全谷物可以同时改善多种心脏病危险因素
A lumbar belt may help ease low back pain
腰带可能有助于缓解腰痛
Children of centenarians may stay healthier and live longer too, study finds
研究发现，百岁老人的孩子可能更健康、寿命更长
Signs of pneumonia: Sometimes vague and unexpected
肺炎症状：有时模糊且出乎意料
The surprising link between ovarian cancer and the fallopian tubes
卵巢癌与输卵管之间令人惊讶的联系
Using a vibration plate: What it can — and can't — do for your body
使用振动盘：它能为您的身体做什么，不能做什么
People who walk more or walk faster live longer, study finds
研究发现，走得更多或走得更快的人寿命更长
Get the latest in health news delivered to your inbox!
将最新的健康新闻发送到您的收件箱！