Magnesium  鎂  .

鎂是一種礦物質，可作為神經/肌肉功能、體溫調節、能量代謝、DNA/RNA 合成和骨骼形成的輔酶（約 100 種酶的一部分）。 人體的大部分鎂 (60%) 存在於骨骼中。 食物來源包括朝鮮薊、堅果、豆類、全穀物和貝類。 過多會導致噁心、嘔吐和腹瀉。

· Builds bone 骨骼成分
· Increases energy levels 增加能量 
· Promotes heart health 益於心臟
· Enhances protein synthesis (muscle building) 增加蛋白質合成

由於鎂是多種酵素的輔助因子，有助於將碳水化合物、蛋白質和脂肪轉化為能量，因此鎂補充劑可能在能量代謝中發揮作用。 由於鎂在傳導神經衝動方面的作用，人們提倡使用補充劑來支持心臟功能。 鎂在骨骼健康中的作用源於其在骨組織中的主要位置及其幫助增加鈣吸收的能力。

對於鎂作為鈣補充劑的輔助劑的科學支持是相當有根據的。 鎂可以幫助改善鈣的吸收，並有助於維持那些有骨質流失過多風險的人的骨密度。 一些研究表明，鎂補充劑可以提高耐力運動員的運動效率，從而在能量代謝中發揮潛在作用。 然而，總的來說，沒有壓倒性的證據表明補充鎂後肌肉力量或能量水平有任何增加。

攝取過多的鎂會導致腹瀉和一般胃腸道不適，並幹擾鈣吸收和骨骼代謝。 由於每天攝取超過 600 毫克鎂沒有已知的好處，因此應避免攝取更高的鎂。

由於近 3/4 的美國人未能從飲食中攝取足夠的鎂，因此在某些情況下可能需要補充鎂，特別是那些涉及骨骼代謝的情況。

鎂的每日攝取量為每天 400 毫克，但由於運動等壓力以及服用鈣補充劑以增強骨骼或預防骨質流失，鎂的每日攝取量可能會增加。

Magnesium is a mineral that functions as a coenzyme (part of ~100 enzymes) for nerve/muscle function, regulation of body temperature, energy metabolism, DNA/RNA synthesis, and the formation of bones. The majority of the body’s magnesium (60%) is found in the bones. Food sources include artichokes, nuts, beans, whole grains and shellfish. Too much can cause nausea, vomiting and diarrhea. 

Because magnesium is needed as a co-factor for several enzymes to help convert carbohydrates, protein, and fat into energy, magnesium supplements may play a role in energy metabolism. Due to the role of magnesium in conducting nerve impulses, supplements have been promoted for support of heart function. Magnesium’s role in bone health stems from its primary location in bone tissue and its ability to help increase calcium absorption. 

The scientific support for magnesium as an adjunct to calcium supplements is fairly well-founded. Magnesium can help improve calcium absorption and may help maintain bone density in those individuals at risk for excessive bone loss. A few studies have suggested a potential role for magnesium supplements in energy metabolism by showing an increased exercise efficiency in endurance athletes. In general, however, there is no overwhelming evidence to suggest any increases in muscular strength or boosted energy levels following magnesium supplementation. 

Excessive magnesium intake can cause diarrhea and general gastrointestinal distress as well as interfere with calcium absorption and bone metabolism. Since there are no known benefits associated with consuming more than 600 mg per day of magnesium, higher intakes should be avoided. 

Since nearly ¾ of the American population fails to consume enough magnesium from the diet, supplements may be warranted in some cases, particularly those in which bone metabolism are concerned. 

The Daily Value for magnesium is 400mg per day, but requirements may be elevated somewhat by stressors such as exercise and when taking calcium supplements for bone building or prevention of bone loss.