Magnesium deficiency may occur during pregnancy. How much do you know about magnesium deficiency? Comparison of the absorption rates of magnesium oxide, magnesium chloride and magnesium citrate

Magnesium is a mineral that belongs to the group of macrominerals along with calcium, phosphorus, sodium, potassium, chlorine, and sulfur. It is one of the essential chemical elements for living things, and is also an important element in the formation of human tissues and in maintaining normal physiological functions of the human body. Do you know which groups are "magnesium deficient"? How to supplement magnesium? Among magnesium supplements, which one has a better absorption rate: magnesium oxide, magnesium chloride, or magnesium citrate? Let’s hear what nutritionist Zhang Peirong has to say.

Functions of Magnesium

Nutritionist Zhang Peirong said that magnesium is one of the main components of bones. In addition, magnesium is also a coenzyme necessary for enzyme reactions in the body. There are more than 600 enzymes in the human body that require magnesium ions to function. It is also an activator for 200 enzymes, which can regulate body temperature and assist in nucleic acid and protein synthesis. In addition, magnesium can also assist in the absorption of calcium and potassium, which is very important for the functioning of bones, heart, and nervous system, as well as regulating muscle and blood vessel contraction.

Magnesium deficiency is common in women of childbearing age

The phenomenon of "magnesium deficiency" is actually widespread. According to the World Health Organization, subclinical magnesium deficiency is common in both developed and developing countries. According to the National Nutrition Survey from 2013 to 2016, the magnesium intake of Taiwanese people over the age of 13 is generally lower than the Dietary Reference Intakes (DRIs). This is especially true for the 13-44 age group, which only reaches 60% to 70% of the reference intake. The situation of women is slightly worse than that of men.

When the body lacks magnesium, it will affect our physiological metabolism including bones, muscles, heart, nervous system, etc., such as disrupting the regulation of nerve impulses, causing the nerves to become easily excited and sensitive, etc. It will also affect the reaction of muscle contraction, causing muscle tremors and even cramps. In the long run, there may be symptoms such as tension, anxiety, emotional agitation, arrhythmia, palpitations, headaches, fatigue, insomnia and bone loss.

Magnesium supplementation during pregnancy, taking care of both the pregnant woman and the fetus

Among them, many studies have found that pregnant women are also a high-risk group for magnesium deficiency. This is mainly because women of childbearing age generally have insufficient intake, and the demand for magnesium increases during pregnancy. Therefore, most pregnant women are prone to magnesium deficiency. Studies have shown that magnesium deficiency or insufficiency during pregnancy may bring some health risks to the mother and newborn. For example, the mother may be more prone to symptoms such as cramps and migraines during pregnancy, and may also develop gestational diabetes, hypertension and preeclampsia. For the fetus, it may affect fetal growth such as intrauterine growth restriction (IUGR) and small gestational age (SGA), and may even lead to premature birth.

Therefore, adequate magnesium intake is essential for the health of the mother and fetus during pregnancy and the health of the child after birth.

Who has high magnesium requirements?

Nutritionist Zhang Peirong said that everyone needs magnesium, so they must take in enough of the mineral magnesium from their diet every day to maintain normal physiological functions of the body, especially those who have an unbalanced diet, are picky eaters, eat less vegetables and nuts, exercise, are chronic alcoholics, use diuretics, or are easily nervous, anxious, and agitated. These people may be "magnesium deficient", which may have adverse effects on the body in the long run.

In addition, the women of childbearing age and pregnant women mentioned above should pay more attention. Currently in clinical practice, "magnesium supplements" are also used as a safe preventive supplement that can improve muscle cramps during pregnancy, relieve headaches, stabilize nerves and improve sleep quality, reduce the risk of pregnancy-related complications, and prevent premature birth. In addition, taking an appropriate dose of magnesium can also help pregnant women who are prone to constipation during pregnancy to defecate more smoothly!

In your daily diet, you can get magnesium from nuts, dark green leafy vegetables, beans, whole grains, fish and shellfish, such as sunflower seeds, almonds, walnuts, peanuts, sesame seeds, asparagus, amaranth, spinach, kale, red amaranth, whole grain rice, brown rice, coix seed, oatmeal, etc. You can also take magnesium supplements in moderation.

Recommended intake of magnesium

According to the latest eighth edition of the Dietary Reference Intakes (DRIs) for Chinese people released by the Ministry of Health and Welfare, the recommended daily magnesium intake for Chinese people is 380 mg for adult males and 320 mg for adult females. For men over 50 years old, it is 350-360 mg, and for women, it is 300-310 mg. Pregnant women are recommended to increase their intake by an additional 35 mg per day throughout their pregnancy.

How to supplement magnesium?

Nutritionist Zhang Peirong said that magnesium can be obtained in the daily diet from nuts, dark green leafy vegetables, beans, whole grains, fish and shellfish, and other foods such as sunflower seeds, almonds, walnuts, peanuts, sesame seeds, asparagus, amaranth, spinach, kale, red amaranth, whole grain rice, brown rice, coix seed, oatmeal, etc., and magnesium supplements can also be used in moderation.

When choosing a magnesium supplement, you can refer to the form of magnesium ions. Common forms include magnesium oxide, magnesium chloride, magnesium citrate and magnesium sulfate. In terms of absorption rate: magnesium chloride>magnesium citrate>magnesium sulfate>magnesium oxide. The worst is magnesium oxide, which is currently mostly used as a laxative on the market and has a very low absorption rate. The best is magnesium chloride, which is in the form of ionized water and can be added directly to drinking water as a daily supplement. The advantage is that it can be supplemented slowly in several times. Because magnesium itself has the effect of stimulating the intestines, a large amount at one time may cause diarrhea or soft stools, which can reduce intestinal side effects caused by too high a dose at the time.

Teacher Q's Nutrition Classroom_Zhang Peirong