镁缺乏的体征和症状是什么？

如果有全部营养奖，它可能会获得镁。美国国立卫生研究院（NIH）指出，卑微的矿物质在帮助您的身体成功方面起着至关重要的作用。（（1）“除了成为我们骨骼的组成部分外，还需要300多个酶促反应。”Robin Foroutan，RDN, a registered dietitian nutritionist specializing in integrative and functional medicine at the Morrison Center in New York City.

镁参与肌肉收缩，血管，神经功能和神经递质的形成。福顿说，这也有助于确保健康的心律。可以肯定地说，“这是一个非常重要的矿物，”她补充说。

捕捉是，您可能还没有足够的时间，并且缺乏或简单地运行低于最佳的水平可能会对您的日常幸福感带来深远的影响。

RELATED:镁的健康益处是什么？

镁缺乏的后果

As the NIH notes, magnesium deficiency first shows up as a loss of appetite, nausea, vomiting, fatigue, and weakness. It can progress to cause numbness and tingling, muscle cramps, abnormal heart rhythm, and even personality changes. Severe deficiency can lead to an electrolyte imbalance, driving down钙或者钾levels. (1) The consequences of a condition like hypokalemia (low potassium) can cause symptoms like weakness and fatigue, according to the Mayo Clinic. (2)

Foroutan说，镁的慢性不足可能（这意味着您的水平很低，但不足）也会造成问题。

Signs and Symptoms of Suboptimal Magnesium Levels

Olivia Wagner，RDN是芝加哥综合注册营养师营养学家，怀疑有人在提出以下投诉时可能会降低镁：

头痛和偏头痛

镁可能在神经递质that help control or block pain, according to the American偏头痛基础。（（3)

Muscle Cramping With Exercise

由于镁是肌肉功能所需的电解质，因此您可能会注意到您在体力活动。

不安的腿综合征（RLS）或夜间肌肉痉挛

镁可能有助于放松肌肉，这可以减少无法控制的冲动twitch or move your legs at rest根据克利夫兰诊所的说法。（（4)

Anxiety or Depression

瓦格纳说，某些神经递质需要镁才能正常运行。神经递质不平衡可能会使您冷静下来或使您感到边缘处于优势，从而增加了精神状况的风险，例如anxiety and depression。

便秘

镁支持结肠壁的肌肉功能，并帮助您平静下来，这两者都鼓励肠道运动并减少便秘, says Wagner.

疲劳

在线粒体或细胞的能量工厂生产的瓦格纳说，镁的三磷酸腺苷合成。

镁缺乏的潜在原因

Certain conditions, such type 2 diabetes andgastrointestinal克罗恩（Crohn's）或腹腔疾病, can affect the way magnesium is absorbed or speed its clearance from the body, therefore putting people who have these conditions at risk of deficiency. Yet true magnesium deficiency in healthy people is rare, according to the NIH. (1)

Some researchers don’t agree. Authors of a study published online in January 2018 in放开心灵wrote that “the vast majority of people in modern societies are at risk for deficiency” because of chronic disease, medications (that affect magnesium levels), diets high in加工食品（不包含足够的营养素，例如镁），并且由于现代农业而导致土壤中的水平枯竭。作者说，但是，大多数案件都没有被诊断出来。（（5）可能增加镁缺乏风险的药物包括利尿剂,抗酸剂， 和口服避孕药, according to a review published in September 2018 inNutrients。（（6)

测试可能的镁缺乏症

确实，瓦格纳说：“我认为镁缺乏症经常被忽略。”一个可能的原因是标准测试可能会降低。通常，您的医生可能会订购血清验血if they are concerned about your magnesium level. However, the magnesium status in your blood will remain in the normal range until you’re truly deficient, which can be dangerous, says Foroutan. “While there’s controversy about what is the best way to analyze magnesium nutrient status, I use a magnesium red blood cell (RBC) test,” she says. The two tests sound the same, but they differ. RBCs are used as they typically have a higher magnesium content compared with blood serum, making them a potentially preferable marker, notes past research. (7) However, as the researchers explain, there needs to be more, particularly long-term, studies on this to determine the reliability of this test. Talk to your healthcare provider.

Foroutan补充说，您的结果应该表明您处于中间范围，而不是较低的正常范围。她说，效果低的结果可能意味着您的身体拥有生存所需的镁，但并非真正繁衍生息。

If you are concerned that your symptoms or health concerns may be a result of magnesium deficiency or that your level may not be optimal, talk to your doctor. Ask what type of test they use and why. Based on the results, you may be advised to supplement along with making a concerted effort to eat more富含镁的食物瓦格纳说，就像坚果，南瓜种子，菠菜和瑞士甜菜一样。总是最好尽可能从全食中获取营养。健康的男人应以400至420毫克的摄入量（MG）摄入；克利夫兰诊所指出，健康女性应消耗310至320毫克。（（8)

如果建议您补充，瓦格纳（Wagner）以200至300毫克的速度开始患者，在某些情况下，患者高达400毫克。由于镁是一种水溶性矿物质，因此毒性的风险很小，但是服用太多会给您带来腹泻。“选择高质量的镁补充很重要。咨询您的医疗保健提供者，他们可以确定最适合您的东西。”她说。