Magnesium Dosage: Koj Yuav Tsum Noj Ntau Npaum Li Cas Ib Hnub?

Zoo Siab

• Xav kom muaj nuj nqis txhua hnub
• Hom kev pabcuam ntawm cov tshuaj magnesium
• Magnesium gluconate
• Magnesium oxide
• Magnesium citrate
• Magnesium chloride
• Magnesium hydroxide
• Magnesium aspartate
• Magnesium glycinate
• Dosage rau cem quav
• Dosage rau pw
• Koob tshuaj rau cov ntshav qab zib cov kev cai
• Koob tshuaj rau kom txo cov leeg mob
• Tsuas tshuaj rau kev nyuaj siab
• Koob tshuaj rau kom pab txoj kev qoj ib ce
• Cov koob tshuaj rau kev txhim kho PMS cov tsos mob
• Koob tshuaj rau migraines
• Muaj kev phiv ntau, kev txhawj xeeb thiab lus ceeb toom
• Hauv qab kab

Magnesium yog ib qho mineral uas koj xav tau kom noj qab nyob zoo.

Nws yog qhov tseem ceeb rau ntau lub zog hauv koj lub cev, suav nrog cov metabolism hauv lub zog thiab cov protein ua ke. Nws kuj tseem pab txhawb kev ua haujlwm hauv lub hlwb, kev noj qab haus huv ntawm pob txha, thiab kev ua haujlwm ntawm lub plawv thiab leeg ().

Magnesium pom muaj nyob rau hauv cov khoom noj xws li txiv ntoo, zaub ntsuab zaub, thiab cov khoom ua kua mis (2).

Pab ntxiv nrog rau lub cev tseem ceeb no tau txuas rau ntau cov txiaj ntsig, suav nrog kev ua kom tsis txhob cem quav thiab txhim kho cov ntshav qab zib kev cai thiab pw tsaug zog.

Tsab xov xwm no xyuas ntau hom tshuaj magnesium thiab yuav ua li cas los txiav txim qhov zoo tshaj plaws rau txhua hnub rau koj cov kev xav tau.

Xav kom muaj nuj nqis txhua hnub

Magnesium yog qhov tseem ceeb rau kev tswj kev noj qab haus huv.

Txawm li cas los xij, kev noj zaub mov kom tsawg mentsis kuj muaj ntau.

Nws tau pom muaj tshwm sim rau cov neeg uas ua raws li Western cov zaub mov niaj hnub noj, uas muaj cov zaub mov ua tiav thiab cov khoom ua liaj ua teb zoo thiab tuaj yeem tsis muaj cov khoom noj xws li zaub ntsuab thiab cov zaub uas muaj cov zaub mov magnesium thiab lwm yam khoom noj tseem ceeb (,).

Cov lus hauv qab no qhia cov kev pom zoo tso cai txhua hnub (RDA) lossis kev noj haus kom tsawg (AI) ntawm magnesium rau cov neeg laus, cov menyuam mos, thiab menyuam (2).

Rau cov poj niam cev xeeb tub 18 lossis laus dua, qhov yuav tsum tau nce mus rau 350 are360 mg ib hnub (2).

Qee yam kab mob thiab xwm txheej cuam tshuam nrog kev ua kom tsis haum tshuaj magnesium, suav nrog ntshav siab, hom ntshav qab zib 2, thiab cawv ((,,).

Noj cov tshuaj ntxiv rau magnesium yuav pab kom nce qib magnesium hauv cov neeg uas muaj kev pheej hmoo siab dua lossis tsis txhob haus txaus ntawm lawv cov zaub mov noj.

Qhov pom zoo txhua hnub tau tso cai (RDA) rau magnesium rau cov neeg laus yog 310–420 mg nyob ntawm seb muaj hnub nyoog thiab tub los ntxhais.

Hom kev pabcuam ntawm cov tshuaj magnesium

Muaj ntau hom tshuaj magnesium ntau ntxiv.

Qhov tseem ceeb tshaj plaws uas yuav tsum xav txog ua ntej txiav txim siab txog qhov ntxiv yog nws qhov nqus tus nqi, lossis seb cov khoom noj ntxiv tau nqus los ntawm koj lub cev.

Nov yog cov lus qhia luv luv ntawm kev siv cov tshuaj magnesium ntau tshaj.

Magnesium gluconate

Magnesium gluconate los ntawm ntsev ntsev ntawm gluconic acid. Hauv cov nas, nws tau pom tias muaj qhov siab tshaj plaws ntawm kev nqus ntawm lwm yam ntawm cov tshuaj ntxiv magnesium ().

Magnesium oxide

Magnesium oxide muaj ntau dua ntawm cov thawj hauv, lossis qhov tseeb, magnesium ib qho hnyav. Txawm li cas los xij, nws tsis zoo mloog. Cov kev tshawb fawb pom tau tias magnesium oxide yog qhov tsis txaus ntseeg nyob rau hauv dej, ua rau kev nqus dej poob qis (,).

Magnesium citrate

Hauv cov calcium citrate, magnesium hauv ntsev daim ntawv tau ua ke nrog citric acid. Magnesium citrate yog nqus tau zoo heev los ntawm lub cev thiab muaj kev solubility siab nyob rau hauv dej, txhais tau tias nws tau zoo nrog kua ().

Magnesium citrate pom nyob rau hauv cov ntsiav tshuaj daim ntawv thiab feem ntau siv los ua cov tshuaj qab ntsev ua ntej ua txoj hnyuv laus lossis phais loj.

Magnesium chloride

Zoo li magnesium gluconate thiab citrate, magnesium chloride tau pom zoo kom pom zoo los ntawm lub cev (2).

Nws kuj tseem muaj nyob hauv cov roj uas tuaj yeem siv thaj chaw, tab sis kev tshawb fawb ntxiv xav tau kom nkag siab meej txog qhov twg zoo magnesium hauv daim ntawv no tau nqus los ntawm daim tawv nqaij ().

Magnesium hydroxide

Magnesium hydroxide, tseem hu ua cov kua mis ntawm cov tshuaj magnesia, feem ntau yog siv los tso quav rau cov cem quav thiab hauv qee qhov antacids los kho kub siab (2,).

Magnesium aspartate

Magnesium aspartate yog lwm qhov tseem ceeb ntawm cov magnesium ntxiv uas yog qhov nqus tau tau ntau yam los ntawm tib neeg lub cev (,).

Magnesium glycinate

Magnesium glycinate tau pom tias muaj cov qau zoo haum nrog tsawg dua ntawm qhov ua kom laxative.

Qhov no zoo li yog vim nws tau nqus rau hauv thaj chaw sib txawv ntawm koj cov hnyuv, piv nrog ntau lwm cov ntawv ntxiv ntawm magnesium ntxiv ().

Muaj ntau hom tshuaj ntxiv rau magnesium. Nws yog ib qho tseem ceeb uas yuav tsum xav txog kev nqus ntawm cov tshuaj ua ntej ua kev yuav khoom.

Dosage rau cem quav

Txawm hais tias koj tawm tsam nrog mob ncauj plab los yog mob ntev ntev, nws tuaj yeem tsis yooj yim.

Magnesium citrate thiab magnesium hydroxide yog ob lub tebchaw magnesium uas nquag siv los txhawb txoj hnyuv ().

Magnesium hydroxide, lossis mis mis uas muaj tshuaj magnesia, ua haujlwm li cov kua muag los ntawm kev rub dej rau hauv koj txoj hnyuv, uas yuav pab ua kom koj cov quav muag thiab ua kom yooj yim.

Cov koob tshuaj pom zoo yog nyob ntawm cov khoom. Nco ntsoov ua raws cov lus qhia ntau npaum li cas (17).

Tshaj li qhov tau txais kev pom zoo tuaj yeem ua rau mob raws plab los yog electrolyte tsis txaus.

Vim nws cov nyhuv laxative, mis ntawm magnesia feem ntau yog siv los kho cov cem quav thiab tsis feem ntau pom zoo rau mob ntev.

Magnesium citrate yog lwm cov tshuaj ntxiv magnesium siv los kho cov cem quav.

Nws tau zoo dua nqus tau thiab muaj qhov ua kom zoo gentler laxative tshaj li magnesium hydroxide ().

Cov koob tshuaj txheem rau magnesium citrate yog 240 ml ib hnub twg, uas tuaj yeem tov nrog dej thiab noj ntawm qhov ncauj.

Magnesium citrate thiab magnesium hydroxide yog hom magnesium sib xyaw siv los kho cem quav. Kom tau zoo tshaj plaws, nco ntsoov ua raws cov lus qhia muab tshuaj rau ntawm daim ntawv.

Dosage rau pw

Tsim nyog cov qib magnesium ntau yog qhov tseem ceeb rau kev pw tsaug zog zoo hmo ntuj. Magnesium tuaj yeem pab koj lub siab thiab ua kom koj lub cev ua tiav kev tsaug zog, pw tsaug zog.

Qhov tseeb, kev tshawb fawb ntawm cov nas tau pom tias suboptimal magnesium qib coj ua rau kev pw tsaug zog tsis zoo ().

Tam sim no, tsawg tsawg ntawm cov kev tshawb fawb tau kawm txog cov txiaj ntsig ntawm cov tshuaj magnesium ntxiv rau kev pw tsaug zog zoo, ua rau nws nyuaj rau kev pom zoo kom noj ib hnub.

Txawm li cas los xij, hauv ib txoj kev tshawb nrhiav, cov neeg laus dua uas tau txais 414 mg ntawm magnesium oxide ob zaug ib hnub (500 mg ntawm magnesium ib hnub) tau pw tsaug zog zoo dua, piv nrog cov neeg laus uas tau txais cov placebo ().

Raws li kev tshawb fawb tsawg, noj 500 mg ntawm magnesium txhua hnub tuaj yeem txhim kho kev pw tsaug zog.

Koob tshuaj rau cov ntshav qab zib cov kev cai

Cov neeg mob ntshav qab zib tej zaum yuav muaj kev sib raug zoo mentsis (,).

Cov ntshav qab zib hauv cov ntshav siab tuaj yeem ua rau kom cov magnesium tsis tso zis, los ntawm kev tso zis, ua rau cov neeg magnesium nyob hauv cov ntshav tsawg.

Cov kev tshawb fawb pom tau tias cov tshuaj magnesium yuav pab tswj ntshav qab zib los ntawm kev tswj cov tshuaj insulin ().

Qhov Insulin yog yam tshuaj uas pab tswj cov ntshav qab zib cov ntshav los ntawm kev qhia koj lub hlwb kom noj qab zib hauv koj cov ntshav.

Ib txoj kev tshawb nrhiav tau pom tias ntxiv nrog 2,500 mg ntawm cov tshuaj magnesium nyob rau hauv cov tshuaj magnesium chloride kho txhua hnub txhim kho cov tshuaj insulin thiab ua kom cov ntshav qab zib ntau ntau hauv cov neeg muaj ntshav qab zib hom 2 thiab qib magnesium tsawg kawg ntawm lub hauv paus ().

Txawm li cas los xij, lwm txoj kev tshawb nrhiav tau pom tias cov neeg uas tau txais txhua hnub ntawm 20.7 mmol ntawm magnesium oxide txhua hnub qhia tsis muaj kev txhim kho hauv kev tswj ntshav qab zib.

Qhov ntawd tau hais tias, cov neeg uas tau txais ntau dua ntawm cov calcium oxide (41.4 mmol ib hnub) tau txo qis hauv fructosamine, qhov ntsuas qhov nruab nrab ntawm ib tus neeg cov ntshav qab zib ntau dua li 2-3 lub lis piam ().

Cov kws tshawb nrhiav tau txiav txim siab tias lub caij nyoog ntev ntxiv ntawm magnesium ntxiv dua li niaj zaus noj tau tuaj yeem muaj txiaj ntsig cov ntshav qabzib, tab sis kev tshawb fawb ntxiv yog xav tau ().

Kev noj tshuaj ntau kawg ntawm 2,500 mg ntawm cov tshuaj magnesium txhua hnub tau pom tias txhim kho cov ntshav qabzib hauv cov neeg mob ntshav qab zib, tab sis kev tshawb fawb ntxiv yog xav tau.

Koob tshuaj rau kom txo cov leeg mob

Ntau yam mob yuav ua rau cov leeg mob.

Txij li thaum magnesium yog qhov tseem ceeb rau cov leeg ua haujlwm, lub cev tsis txaus yuav ua rau mob cov leeg mob.

Tshuaj ntxiv Magnesium feem ntau muaj kev lag luam txhawm rau tiv thaiv lossis txhim kho cov leeg nqaij.

Txawm hais tias kev tshawb fawb ntawm cov tshuaj ntxiv rau cov leeg mob ua kom cov leeg mob sib xyaw, ib txoj kev tshawb nrhiav pom tias cov neeg koom uas tau txais 300 mg ntawm magnesium txhua hnub rau 6 lub lis piam qhia tsawg dua cov leeg mob, piv nrog cov uas tau txais cov placebo ().

Lwm qhov kev tshawb fawb ntxiv tau sau tseg txog kev muaj peev xwm ntawm cov tshuaj magnesium txo qis ntau zaus ntawm cov mob cramps thaum cev xeeb tub. Cov poj niam uas noj 300 mg ntawm magnesium txhua hnub tau hnov ​​dua thiab tsis tshua mob ceg ntau, piv nrog cov poj niam uas tau noj cov placebo ().

Txawm hais tias kev tshawb fawb txuas ntxiv yog xav tau ntawm cov mob magnesium thiab mob leeg, noj 300 mg ntawm magnesium txhua hnub tau pom tias txo cov tsos mob.

Tsuas tshuaj rau kev nyuaj siab

Cov kev tshawb fawb pom tau tias cov tshuaj magnesium tsis tuaj yeem ua rau koj muaj kev phom sij ().

Qhov tseeb, noj tshuaj ntxiv rau magnesium yuav txhim kho cov kev mob tshwm sim hauv qee tus neeg.

Ib txoj kev tshawb nrhiav pom tias noj 248 mg ntawm magnesium chloride txhim kho cov kev mob tshwm sim hauv cov neeg muaj mob me me mus txog theem kev nyuaj siab ().

Ntxiv mus, lwm txoj kev tshawb nrhiav tau pom tias noj 450 mg ntawm magnesium chloride ua tau zoo li tshuaj tua kab mob thaum txhim kho cov tsos mob depressive ().

Thaum cov tshuaj magnesium yuav txhim kho kev nyuaj siab hauv cov neeg uas muaj cov magnesium tsis txaus, yuav tsum muaj kev tshawb fawb ntxiv kom paub yog tias lawv tuaj yeem txo kev ntxhov siab ntawm cov neeg uas muaj qee qib magnesium.

Ntxiv nrog rau 24850450 mg ntawm magnesium ib hnub tau pom tias yuav txhim kho kev xav hauv cov neeg mob uas muaj kev nyuaj siab thiab qib qis magnesium.

Koob tshuaj rau kom pab txoj kev qoj ib ce

Cov kev tshawb fawb ntau yam ntawm cov tshuaj magnesium 'los ntawm kev ua kom ib ce ua haujlwm tau pom tias muaj peev xwm txhim kho feem ntau raws qhov ntau npaum.

Piv txwv li, ob txoj kev tshawb fawb uas siv cov koob tshuaj 126-250 mg ntawm cov tshuaj magnesium txhua hnub pom tias tsis muaj kev hloov pauv hauv kev ua kom ib ce muaj zog lossis nce lub zog.

Cov kws tshawb nrhiav tau xaus lus tias ib qho txiaj ntsig twg los ntawm kev ntxiv cov tshuaj magnesium ntawm cov koob tshuaj no tsis muaj zog txaus los tshawb pom (,).

Txawm li cas los xij, lwm qhov kev tshawb nrhiav pom tias cov neeg ntaus pob ntaus pob uas tau noj 350 mg ntawm magnesium ntawm ib hnub pom tias muaj kev ncaws pob zoo dua, piv nrog pawg tswj hwm ().

Kev ntxiv rau cov magnesium ntawm koob tshuaj 350 mg lossis siab dua hauv ib hnub yuav ua rau muaj kev tawm dag zog.

Cov koob tshuaj rau kev txhim kho PMS cov tsos mob

Cov tsos mob ua rau lub cev tsis xwm yeem (PMS) yog ib cov tsos mob, nrog rau kev tuav dej, ntxhov siab, thiab mob taub hau, uas ntau tus poj niam muaj li ntawm 1-2 lub lis piam ua ntej lawv lub caij.

Kev ntxiv cov tshuaj magnesium tau pom tias txhim kho PMS cov tsos mob.

Ib txoj kev tshawb nrhiav pom tias noj 200 mg ntawm magnesium oxide zoo dua txhua hnub ua kom cov dej tsis sib thooj cuam tshuam nrog PMS ().

Lwm txoj kev tshawb nrhiav tau txiav txim siab tias noj 360 mg ntawm magnesium txhua hnub txhim kho PMS cov tsos mob cuam tshuam nrog lub siab lub ntsws thiab hloov mus ob peb vas ().

Cov koob tshuaj magnesium ntawm 200–360 mg txhua hnub tau pom tias yuav txhim kho PMS cov tsos mob hauv cov poj niam, nrog rau kev xav thiab tuav dej.

Koob tshuaj rau migraines

Cov tib neeg uas muaj kev mob taub hau tuaj yeem yuav muaj teeb meem ntawm lub cev tsis muaj zog ntawm magnesium vim muaj ntau yam, suav nrog caj ces tsis tuaj yeem nqus tau magnesium zoo lossis nce ntxiv ntawm magnesium vim muaj kev ntxhov siab ().

Ib txoj kev tshawb nrhiav pom tias ntxiv nrog 600 mg ntawm magnesium citrate pab txo qhov zaus thiab mob hnyav ntawm migraines ().

Lwm txoj kev tshawb nrhiav tau qhia tias tib cov koob tshuaj txhua hnub zoo li yuav txo tau qhov tsawg zaus ntawm kev mob taub hau ().

Kev txhawb ntxiv nrog 600 mg ntawm magnesium txhua hnub tau pom tias tiv thaiv thiab muaj peev xwm txo qis qhov sib zog thiab lub sijhawm ntawm migraines.

Muaj kev phiv ntau, kev txhawj xeeb thiab lus ceeb toom

Kev Tshawb Fawb Kev Tshuaj Hauv Tebchaws (National Academy of Medicine) pom zoo tsis tshaj 350 mg ntawm kev pab ntxiv magnesium ib hnub (2).

Txawm li cas los xij, ntau txoj kev tshawb fawb tau koom nrog kev siv tshuaj ntau dua txhua hnub.

Nws raug nquahu kom noj cov tshuaj magnesium txhua hnub uas muab ntau dua 350 mg thaum tswj hwm kev kho mob.

Txawm hais tias cov tshuaj lom magnesium tsawg tsawg, kev noj qee yam tshuaj magnesium ntau ntawm cov koob tshuaj ntau yuav ua rau mob raws plab, xeev siab, thiab mob plab.

Tshuaj ntxiv Magnesium kuj tseem tuaj yeem cuam tshuam nrog qee yam tshuaj noj, suav nrog cov tshuaj tua kab mob thiab tshuaj diuretics (2).

Cov tshuaj lom magnesium ntau yog tsis tshua muaj, tab sis nco ntsoov nrog koj tus kws kho mob tham ua ntej pib ntxiv nrog ntau dua 350 mg txhua hnub.

Hauv qab kab

Magnesium koom tes nrog ntau dua 300 cov kab mob biochemical hauv koj lub cev thiab tseem ceeb heev rau kev tswj kev noj qab haus huv.

Qhov RDA rau magnesium yog 310–420 mg rau cov neeg laus nyob ntawm hnub nyoog thiab poj niam txiv neej.

Yog tias koj xav tau ib qho ntxiv, cov lus pom zoo muab tshuaj tuaj yeem sib txawv raws li koj cov kev xav tau, xws li txhawm rau txhim kho cem quav, pw tsaug zog, mob leeg, lossis kev nyuaj siab.

Feem ntau cov kev tshawb pom pom qhov cuam tshuam nrog kev txhaj tshuaj txhua hnub ntawm 125-2,500 mg.

Txawm li cas los xij, nws zoo tshaj plaws los sab laj nrog koj tus kws kho mob ua ntej noj cov tshuaj ntxiv, tshwj xeeb tshaj yog siv ntau dua.