{"id":21028,"date":"2022-05-23T13:48:11","date_gmt":"2022-05-23T05:48:11","guid":{"rendered":"https:\/\/gogoherbs.com\/?p=21028"},"modified":"2026-10-08T09:46:09","modified_gmt":"2026-10-08T01:46:09","slug":"%e9%8e%82%e7%9a%84%e5%8a%9f%e6%95%88%e3%80%81%e9%a3%9f%e7%89%a9%e4%be%86%e6%ba%90%e5%92%8c%e9%8e%82%e4%bf%9d%e5%81%a5%e5%93%81%e6%8e%a8%e8%96%a6","status":"publish","type":"post","link":"https:\/\/gogoherbs.com\/en\/%e9%8e%82%e7%9a%84%e5%8a%9f%e6%95%88%e3%80%81%e9%a3%9f%e7%89%a9%e4%be%86%e6%ba%90%e5%92%8c%e9%8e%82%e4%bf%9d%e5%81%a5%e5%93%81%e6%8e%a8%e8%96%a6","title":{"rendered":"The benefits of magnesium, its food sources, and key points for choosing health supplements."},"content":{"rendered":"
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Magnesium is the fourth most abundant mineral element in the body, and also...The second most abundant cation in cells<\/b>(Second only to potassium). According to\u00a0The Office of Dietary Supplements (NIH ODS) of the National Institutes of Health<\/a>Magnesium isCofactors of more than 300 enzyme systems<\/b>Magnesium is involved in protein synthesis, muscle and nerve function, blood sugar control and blood pressure regulation, and is also essential for energy metabolism, DNA and RNA synthesis, and bone development. Adults need approximately 3101 mg of magnesium per day (TP1 420 mg), but with the refinement of modern diets, it's not easy to get enough from the food. This article summarizes the benefits and current research on magnesium, symptoms of magnesium deficiency, daily intake, differences in magnesium forms, food sources, and how to choose magnesium supplements.<\/p>\r\n<\/blockquote>\r\n

Medical Boundary Reminder:<\/strong>This article is a compilation of nutritional knowledge.This does not constitute diagnosis, treatment or prescription advice.<\/b>Magnesium supplements are considered a daily nutritional aid.It cannot replace a balanced diet, medical examinations, or doctor's prescriptions.<\/b>Pregnant women, breastfeeding mothers, children, the elderly, people with impaired kidney function, and those taking prescription medications (especially diuretics, antibiotics, bisphosphonates for osteoporosis, and antacids) should consult a doctor or pharmacist before using any supplements. If you experience persistent muscle cramps, palpitations or arrhythmia, numbness or tingling in your limbs, or convulsions, seek medical attention immediately.<\/div>\r\n
Table of contents<\/strong>\r\n
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  1. What is magnesium? Why is it easy to be deficient in it?<\/a><\/li>\r\n
  2. The benefits of magnesium: What research says<\/a><\/li>\r\n
  3. Who should pay special attention to their magnesium intake?<\/a><\/li>\r\n
  4. What are the symptoms of magnesium deficiency? What happens if there is an excess?<\/a><\/li>\r\n
  5. How much magnesium should I consume daily? Which type should I choose?<\/a><\/li>\r\n
  6. Food sources and absorption rate of magnesium<\/a><\/li>\r\n
  7. Magnesium supplement recommendations<\/a><\/li>\r\n
  8. When should you see a doctor?<\/a><\/li>\r\n
  9. Frequently Asked Questions (FAQ)<\/a><\/li>\r\n
  10. Source of information<\/a><\/li>\r\n<\/ol>\r\n<\/div>\r\n

    1. What is magnesium? Why is it easy to be deficient in it?<\/h2>\r\n

    Magnesium is concentrated in the human body: according to NIH ODS,An adult body contains approximately 25 grams of magnesium, of which 50%\u201360% is stored in bones.<\/b>The rest are mostly in soft tissue.Magnesium in the blood accounts for less than 11% of the total TP4T.<\/b>This distribution explains two things\u2014the importance of magnesium in bone structure, andA blood test for serum magnesium may not accurately reflect the body's overall magnesium levels.<\/b>(Normal serum magnesium range is approximately 0.751 TP1T 0.95 mmol\/L).<\/p>\r\n

    Magnesium's main role in cells is as a...Pairing ions of the energy molecule ATP<\/b>ATP must combine with magnesium to form Mg-ATP in order to be effectively used by enzymes in the body; therefore, all processes involving energy production, consumption, and transfer are inseparable from magnesium. It is also responsible for stabilizing the structure of DNA and RNA and participates in the transport of calcium and potassium ions across the cell membrane\u2014this is precisely...Nerve conduction, muscle contraction, and normal heart rhythm<\/b>The foundation.<\/p>\r\n

    The figure of "300 enzymes" is actually an underestimate.<\/strong>The figure that "magnesium participates in approximately 300 enzyme reactions" originated from a rough estimate by scholars in 1980 and has been used ever since. However, according to...\u00a0A definitive review of Physiological Reviews<\/a>With the accumulation of research, the current enzyme database has included...More than 600 enzymes that use magnesium as a cofactor<\/b>AnotherApproximately 200 types using magnesium as an activator<\/b>In other words, magnesium is involved in more biochemical reactions than generally reported.<\/div>\r\n

    Why do modern people often feel like they don't eat enough?<\/h3>\r\n

    The problem mainly lies in "processing" and "refining." According to NIH ODS,The refining process that removes the germ and bran from grains significantly reduces the magnesium content in food.<\/b>\uff1a<\/p>\r\n\r\n\r\n\r\n\r\n\r\n\r\n
    food<\/th>\r\nWhole Valley Version<\/th>\r\nDeluxe Version<\/th>\r\n<\/tr>\r\n
    wheat flour<\/td>\r\nApproximately 120 mg\/100 g<\/td>\r\nApproximately 20 mg\/100 g<\/td>\r\n<\/tr>\r\n
    \u7c73<\/td>\r\nApproximately 107.8 mg\/100g<\/td>\r\nApproximately 37.7 mg\/100g<\/td>\r\n<\/tr>\r\n
    Corn flour<\/td>\r\nApproximately 127 mg\/100 g<\/td>\r\nApproximately 93 mg\/100g<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n

    Magnesium is mainly found inchlorophyll<\/b>Among these, dark green vegetables are a major source of magnesium; whole grains, legumes, nuts, and seeds are also rich in magnesium. When daily staples consist mainly of white rice and white bread, and dark green vegetables and nuts are consumed in moderation, intake naturally declines. According to the NIH ODS, many adults in the United States have dietary magnesium intake below the recommended level.Men over 70 and teenagers are the groups most prone to insufficient intake.<\/b>\u3002<\/p>\r\n

    2. The benefits of magnesium: What research says<\/h2>\r\n

    Magnesium is one of the few minerals that simultaneously possesses both an "officially recognized nutritional role" and "supported by numerous large-scale studies." The following is a summary of areas with empirically supported evidence.<\/p>\r\n

    (1) Maintaining normal muscle function, including cardiac muscle<\/h3>\r\n

    This is magnesium's most basic and undisputed role. According to the NIH ODS, magnesium is responsible for regulating muscle and nerve function. On a biochemical level, magnesium is...Natural calcium antagonists<\/b>\u2014It competes with calcium for binding sites, helping muscles relax smoothly after contraction. In Canada's Natural Health Products License label, "helps maintain normal muscle function (including cardiac muscle)" is one of the officially claimed uses of magnesium. This also explains why muscle tightness or cramps are more likely to occur when there is insufficient magnesium in the diet.<\/p>\r\n

    (2) Bone health: Magnesium and calcium are partners<\/h3>\r\n

    Since more than half of magnesium is stored in bones, it is naturally closely related to bone density. According to NIH ODS:People with higher magnesium intake also have higher bone mineral density (BMD).<\/b>Bone density is key to reducing the risk of fractures and osteoporosis; increasing magnesium intake through food or supplements...It may help older women improve bone density.<\/b>Mechanistically, magnesium not only participates in bone formation but also affects the activity of osteoblasts and osteoclasts; in addition, magnesium affects the concentration of vitamin D in the body (see the next paragraph), and vitamin D is essential for calcium absorption.<\/p>\r\n

    (3) Blood pressure and cardiovascular<\/h3>\r\n

    According to NIH ODS:<\/p>\r\n