Yu tink se Magnɛsiɔm na Rilif fɔ pwɛl hat? Lɛ Wi Fayn Ɔut Ɛksakto

Yu kin fil bad bak, taya, ɛn vɛks pan smɔl tin dɛn? Sɔntɛnde, di rizin fɔ ɔl dis kin bi sɔntin we wi nɔ kin ivin tink bɔt. Yu dɔn yɛri bɔt magnɛsiɔm, we na wan minral we nɔbɔdi nɔ de pe atɛnshɔn to, bɔt we rili impɔtant fɔ di bɔdi? Tide, wi go tɔk bɔt aw dis magnɛsiɔm de afɛkt wi gladi at ɛn kol at.

Yu tink se magnɛsiɔm kin rili ɛp fɔ mek pɔsin gɛt pwɛl at?

Fɔ tɔk am simpul wan, magnɛsiɔm na smɔl bɔt rili impɔtant tin we de insay bɔku bɔku wok dɛn na wi bɔdi. I impɔtant mɔ fɔ wi maynd wɛlbɔdi, ɔ fɔ gɛt wɛlbɔdi. If yu de fil bad ɔr de wɔri, yu dɔktɔ kin tɛl yu fɔ tek magnɛsiɔm apat frɔm di tritmɛnt fɔ yu pwɛl hat.

I nɔ tu te yet, wan rivyu pan sɛvin klinik trial dɛm we dɛn bin du insay 2023, dɛn sho se we pɔsin tek magnɛsiɔm sɔpɔtmɛnt, dat kin ridyus di sayn dɛm fɔ pwɛl hat bad bad wan. Bɔt dis nɔr min se na magnɛsiɔm nɔmɔ de mɛn pɔrsin wae gɛt pwɛl hat sik. Masta sabi bukman dɛn se magnɛsium nɔmɔ nɔ kin du fɔ mɛn pwɛl hat. Bɔt dɛn dɔn si se di sik pipul dɛn kin wɛl kwik kwik wan we dɛn yuz magnɛsiɔm wit ɔda tritmɛnt dɛn, lɛk fɔ tɔk to pipul dɛn ɛn mɛrɛsin dɛn we dɛn kin gi dɛn fɔ mek dɛn nɔ fil bad.

Wetin na di rilayshɔn bitwin wae pɔrsin nɔr gɛt magnɛsiɔm ɛn wae pɔrsin gɛt pwɛl hat?

Dɛn se bɔku pipul dɛn tide nɔ gɛt bɔku magnɛsiɔm na dɛn bɔdi. Magnesium impɔtant fɔ mek wi mɔsul ɛn nervɔs sistɛm wok fayn, fɔ kɔntrol di blɔd prɛshɔn ɛn shuga we de na di blɔd, ɛn fɔ mek di prɔtin, bon, ɛn DNA.

So, if yu nɔr gɛt inof magnɛsium na yu bɔdi, e kin mek yu gɛt mɔr prɔblɛm wit yu maynd wɛl bɔdi prɔblɛm lɛk pwɛl hat ɛn wɔri. Wan stɔdi we dɛn bin du insay 2019 sho se pipul dɛn we gɛt smɔl magnɛsiɔm na dɛn blɔd kin gɛt sayn dɛn fɔ pwɛl at.

Wetin mek dat de apin?

Bɔku rizin dɛn de fɔ dis:

• I de mek wan kemikal we de mek wi at kol na di bren: Magnesium de mek di lεvεl dεm fכ wan nyurotransmit we dεn kכl GABA (Gamma-Aminobutyric Acid) insay wi bren go כp. Dis GABA na kemikal we de mek wi maynd kol ɛn mek wi nɔ wɔri. Sɔm mɛrɛsin dɛn we de mek pɔsin wɔri kin wok di sem we.
• rεgulεshכn כda bren kεmikכl dεm: Magnesium de rεgεl kεmikכl dεm lεk glutamate εn sεrotonin bak, we de εp fכ mek wi maynd kol εn gladi.
• fכ ridyus di strεs כmon dεm: nכto dat nכmכ, magnεsium de εp bak indaykt wan fכ ridyus di lεvεl dεm fכ di strεs כmon kכtisol na wi bכdi bay we i de kכntrכl di כmon ACTH, we de mek di kכtisol prodyuz.

Wetin mek wi gɛt smɔl magnɛsiɔm lɛvɛl na wi bɔdi?

Tu men rizin dɛn de fɔ dis. Wan pan dɛn na dat, di it dɛn we wi de it tide, mɔ di frut ɛn vɛjitebul dɛn, gɛt bɛtɛ tin fɔ it, smɔl pas aw i bin de sɔm ia bifo. Di ɔda wan na dat bɔku pipul dɛn tide de sɔfa wit strɛs we nɔ de dɔn . We strɛs de go ɔp, di magnɛsiɔm lɛvɛl na wi bɔdi de go dɔŋ. Dis tan lɛk wan bad bad saykl. We magnɛsiɔm dɔn go dɔŋ, strɛs, wɔri, ɛn pwɛl hat kin bɔku. We dɛn filin dɛn de bɔku, di magnɛsiɔm we de na di bɔdi kin go dɔŋ mɔ ɛn mɔ.

Wetin na di bɛst kayn magnɛsiɔm fɔ pwɛl hat?

E tranga fɔ tɔk us kayn magnɛsiɔm "bɛst" fɔ pwɛl hat. Bɔt wan pan di kayn dɛn we pipul dɛn we sabi bɔt di Baybul kin tɔk bɔt na Magnesium Glycinate. dis de kכmbayn di minral magnεsiכm wit di amino asid glycine. Glycine gɛt antiɔksidant prɔpati bak, we kin ɛp fɔ mek yu nɔ gɛt pwɛl hat.

Lɛ wi ɛksplen dɛn kayn ya mɔ ditayli na di tebul we de dɔŋ ya.

So, if yu de tink fɔ stat fɔ tek magnɛsiɔm sɔpɔtmɛnt, fɔ tɔk to yu dɔktɔ bɔt Magnɛsiɔm Glycinate kin bi di bɛst opshɔn fɔs.

Aw bɔku magnɛsiɔm a fɔ tek?

E tranga fɔ tɔk ɔmɔs magnɛsiɔm fɔ tek fɔ pwɛl hat, as difrɛn stɔdi dɔn yuse difrɛn dos dɛm. di jεnarכl rεkomεndεshכn na 400-420 miligram (mg) pan de fכ big man dεm εn 310-320 mg fכ uman dεm. Bɔt i fayn fɔ mek yu nɔ tek pas 350 mg fɔ wan de as sɔpɔtmɛnt . Dis na bikɔs wi kin gɛt sɔm magnɛsiɔm bak frɔm di it dɛn we wi kin it ɛn drink.

Bɔt ɔnda di sɔpɔtishɔn fɔ dɔktɔ , dɛn kin se dɛn kin gi am smɔl smɔl, lɛk 500 mg, fɔ pɔsin we gɛt pwɛl at. If na so i bi, i bɛtɛ fɔ tek di doz tu ɔ tri tɛm insay di de pas fɔ tek am wan tɛm, so dat di bɔdi go ebul fɔ tek am fayn fayn wan. Dɔn bak, if yu tek wan doz bifo yu go slip na nɛt, dat kin ɛp yu fɔ slip fayn.

If yu de tek vaytamɛn D sɔpɔtmɛnt, if yu tek am wit magnɛsiɔm, i go mek yu gɛt mɔ vaytamɛn D bak.

Wetin kin apin if yu tek bɔku tin?

Bɔku tɛm, magnɛsiɔm nɔ bad, bɔt if yu tek am tumɔs, i kin mek yu gɛt sayd ɛfɛkt dɛn lɛk:

• Di mɔsul dɛn we wik
• Bɛlɛ nɔ kin fil fayn, lɛk fɔ nɔs ɛn vɔmit
• Lɔw blɔd prɛshɔn
• Di bɔdi taya pasmak

If yu gɛt ɛni wan pan dɛn sayn ya, tɛl yu dɔktɔ wantɛm wantɛm. I kin ridyus yu doz ɔ tɛl yu fɔ stɔp fɔ tek am ɔltogɛda.

Yu kin gɛt magnɛsiɔm frɔm it?

Yɛs, na fɔ tru. Dis na di we we sef pas ɔl. Bikɔs di ɛkstra magnɛsium we yu de tek frɔm it, na yu kidni dɛn de pul am na yu urine. Na sɔm it dɛn we gɛt bɔku magnɛsiɔm:

• Dak grɛn vɛjitebul dɛn lɛk spinach
• Nat lɛk amɔnd, kash, ɛn pinat
• Sid dɛm lɛk pɔmpin sid ɛn sanflawa sid
• Whole grens lɛk brawn rays
• Oatmil we dɛn kin mek
• Ligim lɛk bins, pis, ɛn lentil
• Salmon fish we dɛn kin it
• Bif, chukchuk
• Dak chɔklɛt we gɛt at le 70% kakao
• Milk ɛn yogɔt

I fayn fɔ tek magnɛsiɔm wit mɛrɛsin fɔ mek yu nɔ fil bad?

Dis na kwɛstyɔn we bɔku pipul dɛn gɛt. Di ansa na, yes, i kin jɔs sef fɔ tek dɛn tu togɛda. Infakt, dɔktɔ dɛn se di bɛst tin kin apin we dɛn yuz dɛn togɛda. Fɔ pɔrsin wae gɛt bɔrku pwɛl hat sik, na magnɛsium nɔmɔ kin du fɔ am. Bɔt fɔ pɔsin we gɛt smɔl ɔ siriɔs pwɛl at, i rili nid fɔ gɛt dɔktɔ in prɛskrishɔn.

Na mɔtalman nɔr kin fayn fɔ gɛt magnɛsiɔm fɔ pipul dɛm wae gɛt kidni sik ɔr at sik. Magnesium kin intarakt wit sɔm mɛrɛsin dɛn bak. Fɔ ɛgzampul:

• Sɔm antibayɔtiks, lɛk siproflɔksasin (Cipro) .
• Sɔm blɔd prɛshɔn mɛrɛsin dɛn (e.g. diuretik, kalsiɔm chanɛl blɔk) .
• Dayabitis mɛrɛsin lɛk glipizide (Glucotrol) ɔ glyburide (Micronase) .
• Mɛrɛsin fɔ ɔstioporosis (we de mek di bon dɛn tan), lɛk alendronate (Fosamax) .

So, if yu de tek ɛni ɔda mɛrɛsin, i impɔtant fɔ tɛl yu dɔktɔ bɔt am bifo yu bigin fɔ yuz magnɛsiɔm.