Lack of magnesium in the body may lead to diabetes and depression! Doctors name: People who eat outside and are prone to constipation are high-risk groups
According to the 2017-2020 National Nutrition and Health Status Change Survey, magnesium is a mineral that Taiwanese people generally have insufficient intake of. Most people think that the consequences of magnesium deficiency will only affect sleep, but in fact magnesium is involved in many functions of the body, such as blood sugar, nervous system, bones, muscle tissue and other functions. Many studies have shown that the consequences of magnesium deficiency include diabetes, cardiovascular disease, etc. It is related to the increased incidence of diseases, menstrual pain, depression, and asthma, so people should not ignore the seriousness of magnesium deficiency.
People who eat outside and are prone to constipation should be careful of insufficient magnesium! Doctors announce 9 groups at high risk for magnesium deficiency
Dr. Yan Zuohua, director of Lianxin Clinic, said that there are many reasons for magnesium deficiency. It may be that magnesium is easily lost due to the influence of drugs, or it may be poor gastrointestinal absorption due to gastrointestinal symptoms, but the most important influencing factor is “intake” Not enough." If you want to avoid magnesium deficiency, the most important thing is to pay attention to your dietary intake, such as dark green vegetables, nuts, seeds, whole grains, beans and other foods high in magnesium.
Dr. Yan Zuohua added that the following high-risk groups who are prone to magnesium deficiency should pay more attention to the status of mineral elements in the body to avoid insufficient “magnesium” in the body:
Eaters
Frequent muscle aches, cramps, and headaches
Difficult to relax and easily nervous
Constipation and irregular bowel movements
Depression, anxiety, insomnia and other mental illnesses
You or your family have a history of hypertension, diabetes, metabolic syndrome, etc.
Long-term use of gastric medicine, anti-inflammatory, antibiotics, diuretics and other drugs
People who exercise high intensity and sweat frequently
Alcoholics
What are the differences between commercially available magnesium supplements? “This type” has a better sleep-aiding and stress-relieving effect
Dr. Yan Zuohua said that the reason why magnesium can help sleep is mainly because magnesium participates in the process of “serotonin” production and “melatonin” secretion, and can help the secretion of dopamine, norepinephrine, and epinephrine. Therefore, supplementation can help Reducing anxiety also helps improve sleep quality. Since the human body cannot produce magnesium on its own, in addition to supplementing it through diet, many people choose to take health foods.
Dr. Yan Zuohua revealed that there was a female patient in her 30s who had severe premenstrual syndrome and sleep problems for many years, combined with frequent headaches. After evaluation and testing, it was found that his body was severely deficient in magnesium and B complex, so he started supplementing with health food. After about one week of supplementation, the patient felt that his condition had improved a lot. In particular, the intervention of magnesium ions had significantly improved his sleep state, and he no longer slept lightly and easily woke up.
However, Dr. Yan Zuohua also reminds that if you have abnormal kidney function, you must be evaluated by a doctor before supplementing magnesium ions to avoid increasing the burden on the kidneys with minerals. In addition, when choosing magnesium products, you should pay attention to the fact that magnesium comes in different forms. Only by choosing the right dosage form can you truly supplement effectively. Dr. Yan Zuohua lists the common magnesium ion dosage forms on the market as follows:
Magnesium oxide: It is the most common form on the market but also the least absorbable. Not only is the absorption rate only 4%, but it also increases gastrointestinal motility and is only suitable as a stool softener.
Magnesium citrate: It is affordable and has a higher absorption rate than magnesium oxide, but it can easily cause gastrointestinal discomfort.
Magnesium gluconate: It has high bioavailability, but it can easily cause gastrointestinal discomfort and diarrhea, and it is more expensive than other forms of magnesium.
Magnesium glycinate (Magnesium glycinate): It is the form with the highest absorption and bioavailability among all forms of magnesium. It has no side effects when used and releases glycine, which can increase the time of deep sleep.
Although magnesium does help relieve stress and sleep, the public is reminded that before supplementing any health food, it is best to objectively examine one’s own disease history or related risks, and use appropriate testing methods to assess nutritional status. You should also actively consult a physician or nutritionist before supplementing, which will help prescribe the right medicine, improve discomfort, and achieve truly effective supplementation.
Extended reading:
