何时服用
Any time of day with food; if you take it for sleep and relaxation, prefer the evening.
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矿物质证据中等
Magnesium
别名: Mg
Magnesium is a mineral involved in more than 300 enzyme reactions, including energy production and muscle and nerve function. Low intake is common with diets low in vegetables, legumes and nuts, and under stress or heavy training.
用途
- Normal muscle and nervous system function – strong evidence (EFSA-approved claims)
- Reduction of tiredness and fatigue – strong evidence when intake is low (EFSA)
- Leg cramps – mixed, rather weak evidence, mainly helpful when deficient
- Migraine prevention – moderate evidence
剂型及区别
bisglycinate
well tolerated, gentle on the stomach, good for evenings
citrate
well absorbed, may loosen stools at higher doses
oxide
cheap and high in elemental magnesium, but less well absorbed
malate, taurate, L-threonate
specialised forms; evidence for specific advantages is limited
适合搭配
Vitamin B6, vitamin D, potassium.
不宜同服 / 需错开
Keep at least 2 hours apart from iron, high-dose zinc, some antibiotics (tetracyclines, quinolones), bisphosphonates and thyroid medication.
注意事项
Take care with kidney disease – magnesium can accumulate. If you take medicines (especially antibiotics, thyroid, osteoporosis or blood pressure drugs), consult your doctor or pharmacist. In pregnancy use only after agreeing with your doctor.
安全性
EFSA set an upper limit of 250 mg/day of magnesium from supplements (not counting food). Diarrhoea is usually the first sign of too much.
实用建议
If citrate loosens your stools, switch to bisglycinate or split the dose into two portions.
含 Magnesium 的产品 57
Potassium + Magnesium 100 mgcitrate + malate · 100 mg / 粒
Magnesium + Vitamin B6 + Zincmixed
Magnesium + calcium+ calcium
Magnesium + Vitamin B6 + Saffronmixed
Magnesium 250 mg250 mg / 份
Magnesium bisglycinate + lactate + oxide 375 mgbisglycinate + lactate + oxide · 375 mg / 份
Magnesium 400 mg400 mg / 份
Magnesium L-ascorbate 56.3 mgL-ascorbate · 56.3 mg / 份
Magnesiumaspartate
Magnesium bisglycinate + zinc bisglycinate 225 mgbisglycinate + zinc bisglycinate · 225 mg / 份
Magnesium bisglycinate + vitamin B6 100 mgbisglycinate + vitamin B6 · 100 mg / 片
Magnesium bisglycinate 110 mgbisglycinate · 110 mg / 份
Magnesium + Vitamin B6 200 mgbisglycinate + pyridoxal-5-phosphate · 200 mg / 粒
Magnesium bisglycinate 225 mgbisglycinate · 225 mg / 份
Magnesium 90 mgbisglycinate · 90 mg / 粒
Magnesium 200 mgbisglycinate · 200 mg / 份
Magnesium 133 mgbisglycinate chelate · 133 mg / 粒
Magnesium chloride 250 mgchloride · 250 mg / 份
Magnesium citrate + bisglycinate + vitamin B6 250 mgcitrate + bisglycinate + vitamin B6 · 250 mg / 份
Magnesium + Vitamin B6 375 mgcitrate · 375 mg / 粒
Magnesium 100 mgcitrate · 100 mg / 粒
Magnesium citrate + B-complex + vitamin C 187.5 mgcitrate + B-complex + vitamin C · 187.5 mg / 份
Magnesium citrate 200 mgcitrate · 200 mg / 份
Magnesium citrate 210 mgcitrate · 210 mg / 份
Magnesium citrate 225 mgcitrate · 225 mg / 份
Magnesium citrate + vitamin B6 (sustained release) 225 mgcitrate + vitamin B6 (sustained release) · 225 mg / 份
Magnesium citrate + P5P + ginseng + L-theanine 250 mgcitrate + P5P + ginseng + L-theanine · 250 mg / 份
Magnesium 400 mgcitrate · 400 mg / 粒
Magnesiumcitrate
Magnesium citratecitrate
Magnesium 450 mgcitrate · 450 mg / 份
Magnesium glycerophosphate 250 mgglycerophosphate · 250 mg / 份
Magnesium 105 mgglycinate · 105 mg / 粒
Magnesiumglycinate
Magnesium 400 mgionic (chloride) · 400 mg / 份
MagnesiumL-threonate + taurate
Magnesium L-threonate 144 mgL-threonate · 144 mg / 份
Magnesium lactate 187.5 mglactate · 187.5 mg / 份
Magnesium 84 mglactate · 84 mg / 粒
Magnesium 150 mgmalate · 150 mg / 片
Magnesium malate 200 mgmalate · 200 mg / 份
Magnesiumorotate
Magnesiumsustained release
Magnesium 375 mgcitrate · 375 mg / 份
Magnesium 100 mgtaurate · 100 mg / 片
Magnesium taurate 120 mgtaurate · 120 mg / 份
Magnesiummalate + glycinate
Magnesiumamino acid chelates
Magnesium 400 mgcitrate + glycinate + malate · 400 mg / 粒
Magnesiumchloride (topical)
Magnesium liposomal citrate 90 mgliposomal citrate · 90 mg / 份
Magnesium + Glycine + L-theaninepowder
Magnesium
Calcium + Magnesium + Vitamin D3chewable
Calcium + Magnesium + Vitamin D3 + Zincmixed
Calcium + Magnesiumliquid
Zinc + Magnesiummixed
如何理解证据评级
证据充分证据中等证据薄弱无证据
充分 = 多项高质量人体研究或官方推荐；中等 = 有前景但研究规模较小；薄弱 = 研究少或结果不一；无证据 = 说法未被证实。
您真正需要哪些补充剂？
Fénix Methode 根据您的血检结果挑选并安排服用时间——不再白花钱。
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重要提示
以上信息仅供科普，不能替代医生或药师建议，我们不提供药物剂量。补充剂不能替代均衡饮食；孕期、哺乳期、患病或服药者请先咨询医生。