Tin, thil tenawm tak takah pawh lungngai, chau, leh thinrim i nei fo em? A châng chuan heng zawng zawng kan tih chhan hi kan ngaihtuah ngai loh thil pawh a ni thei. Kan zingah tumahin kan ngaihven vak loh, mahse taksa tana pawimawh tak, mineral magnesium chungchang hi i hre tawh em? Vawiin hian he magnesium hian kan hlimna leh thlamuanna a nghawng dan kan sawi dawn a ni.
Magnesium hian depression a pui tak tak em?
A awlsam zawngin sawi ila, magnesium hi ei tur te tak te, mahse pawimawh tak a ni a, kan taksaa hna za tam takah a inrawlh a ni. A bik takin kan rilru hriselna atan, a nih loh leh rilru hriselna atan a pawimawh hle. Lungngaihna emaw, lungkhamna emaw i neih chuan i doctor chuan i depression enkawlna bakah magnesium ei turin a rawt thei bawk.
Tun hnaiah kum 2023-a clinical trial pasarih neih tawhte enfiahnaah magnesium supplement ei hian depression symptoms nasa takin a tihziaawm tih hmuhchhuah a ni. Mahse hei hian magnesium chauh hi depression damdawi a ni tihna a ni lo. Mithiamte sawi dan chuan magnesium chauh hi depression tihdam nan a tawk lo. Mahse, magnesium hi damdawi dang, talk therapy leh antidepressant prescribed te nena hman dun a nih chuan damlote chu an dam chak zawk tih an hmuchhuak.
Magnesium hian a puih chhan dang a awm bawk. Chu chu mut a ni. Kan mood leh stress control nan zan mut that a pawimawh zia i hria. Zirchianna tenau tak pakhatah pawh magnesium hian mut thatna a tisang tih a tarlang bawk. Chuvângin, zan mut ṭhat chuan nilengin hahdam leh hlim taka i awm theih nân kawng thui tak a zawh thei a ni.
Magnesium tlakchhamna leh lungngaihna hi eng nge inzawmna?
Tunlai mi tam tak chuan an taksaah magnesium a tlem hle niin an sawi. Magnesium hi kan taksa ruh leh nervous system tihreh nan te, thisen sang leh thisen sugar level enkawl nan te, protein, ruh leh DNA siamna atan te a pawimawh hle.
Chuvangin, i taksaah magnesium i neih tlem chuan rilru lam harsatna, lungngaihna leh lungkhamna ang chi i neih theihna a tipung a ni. Kum 2019-a zirchianna pakhatah chuan thisenah magnesium level hniam nei te chuan depression symptoms an nei tam zawk tih hmuhchhuah a ni.
Engvangin nge chutiang chu a lo awm?
Hei hi chhan hrang hrang a awm a:
- Thluaka calming chemical a tipung: Magnesium hian kan thluaka neurotransmitter GABA (Gamma-Aminobutyric Acid) tih level a tisang a. He GABA hi kan rilru timuangtu leh lungkhamna tiziaawmtu chemical a ni. Lungkhamna damdawi ṭhenkhat pawhin chutiang bawk chuan hna an thawk a ni.
- Thluak chemical dangte tihreh dan: Magnesium hian glutamate leh serotonin ang chi chemical te pawh a tidanglam a, chu chuan kan rilru a muang a, a hlim theih nan a pui bawk.
- Stress hormone tihtlem: Chu mai ni lovin, magnesium hian indirect takin kan taksaa stress hormone cortisol level tihhniamna kawngah a pui bawk a, chu chuan cortisol siam chhuahna tichaktu hormone ACTH a control a ni.
Engvangin nge kan taksaah magnesium level hniam kan neih?
Hei hi chhan lian tak pahnih a awm a. Pakhat chu , tunlaia kan ei leh in, a bik takin thei leh thlai chi hrang hrangte hian kum tam tak kalta aiin an nutritional value a hniam zawk tih hi a ni. A dang chu tunlai mi tam tak chuan chronic stress an tuar a ni . Stress a san chuan kan taksaa magnesium level a tlahniam thin. Hei hi vicious cycle ang mai a ni. Magnesium a tlahniam chuan stress, lungkhamna leh lungngaihna a pung thin. Chutiang rilru put hmang a pun chuan taksaa magnesium chu a tlahniam lehzual a ni.
Thisen test hmangin i magnesium level i check thei a, mahse 100% a dik lo. Hei hi kan taksaa magnesium tam zawk hi ruh leh thluak ang chi taksa peng hrang hrangah a awm vang a ni. Chuvangin, i thisena magnesium level chu a normal a nih pawhin, a takah chuan i tlachham thei a ni.
Depression tan hian magnesium chi tha ber chu eng nge ni?
Depression tan eng magnesium chi nge "tha ber" tih sawi a harsa hle. Mahse, mithiamte rawtna chi lar ber pakhat chu Magnesium Glycinate a ni. Hei hian mineral magnesium leh amino acid glycine te chu a inzawm khawm a ni. Glycine hian antioxidant property a nei bawk a, hei hian depression a tiziaawm thei a ni.
Heng chi hrang hrangte hi a hnuaia table-ah hian chipchiar zawkin i sawifiah ang u.
| Magnesium chi khat a ni | Specialty a ni | Point pawimawh tak tak |
|---|---|---|
| Magnesium Glycinate hmanga siam a ni | Taksain a hip lut tha hle. | GI upset leh side effects hi a tlangpuiin a tlem hle a, mi tam zawk tan chuan a tha hle. |
| Magnesium Oxide hmanga siam a ni | Taksa hian a absorb tlem zawk. | Pum natna, ril\am, leh ril\am ang chi dinhmun a awm thei. |
| Magnesium-L-threonate a awm a ni | A hip tha hle a, awlsam takin thluak a thleng thei bawk. | A chi dang aiin a man a to zawk mai thei. |
Chuvangin, magnesium supplement ei tan i ngaihtuah a nih chuan, i doctor nen Magnesium Glycinate chungchang sawi hmasak hi a tha ber mai thei.
Magnesium engzat nge ka ei tur?
Depression tan hian magnesium engzat nge ei tur tih chiang taka sawi a harsa a, zirchianna hrang hrangah hian dose hrang hrang hman a ni. A tlangpuiin mipa puitling tan ni khatah milligram 400-420 (mg) leh hmeichhia tan 310-320 mg a ni. Mahse, ni khatah 350 mg aia tam supplement atan ei loh tur a ni . Hei hi a chhan chu kan ei leh in atang hian magnesium engemaw zat kan hmu bawk.
Mahse, doctor enkawlna hnuaiah , depression nei tan chuan a dose sang deuh, 500 mg ang chi hi a rawt thei a ni. Chutiang hunah chuan vawi khata ei vek ai chuan ni khatah vawi hnih emaw vawi thum emaw ei a tha zawk a, chutiang chuan taksain a hip lut tha zawk ang. Tin, zan mut hmaa dose khat ei hian mut a tichak thei bawk.
Vitamin D supplement i ei a nih chuan magnesium nena ei hian vitamin D absorption a tipung bawk.
I ei tam lutuk chuan eng nge thleng ang?
Magnesium hi a tlangpuiin a him a, mahse ei tam lutuk hian side effects a thlen thei a, chungte chu:
- Muscle chak lohna
- Pum natna, luak chhuak leh luak chhuak ang chi
- Thisen sang hniam
- Taksa hah lutuk
Heng symptoms te hi i neih chuan doctor hnenah hrilh nghal rawh. I dose chu a tihtlem thei a, a nih loh leh ei tawh loh vek turin a hrilh thei che a ni .
Chaw ei atang hian magnesium i hmu thei ang em?
Ni e, a dik tak zet. Hei hi kawng him ber a ni. A chhan chu ei tur atanga magnesium i lak belh chu i kal (kidney) hian i zun ah a paih chhuak thin a ni. Magnesium tamna ei tur thenkhat chu hetiang hi a ni:
- Thlai dum dum, spinach ang chi
- Nuts te chu almond, cashew, leh peanut te hi a ni
- Thlai chi hrang hrang pumpkin chi leh sunflower chi te
- Brown rice ang chi whole grains
- Oatmeal a ni
- Legumes te chu bean, peas, leh lentils te hi a ni
- Salmon sangha a ni
- Bawngsa, vawk sa
- Dark chocolate ah hian cocoa 70% tal a awm
- Duhthusamin bawnghnute leh yogurt
Magnesium hi antidepressant nena ei dun hi a pawi em?
Hei hi mi tam takin zawhna an neih a ni. A chhanna chu, a ni, a tlangpuiin an pahnih hi lak dun hi a him a ni. Dik tak chuan doctor-te chuan an hman dun chuan a rah tha ber hmuh tur a awm niin an sawi. Depression na lo tak nei tan chuan magnesium chauh hi a tawk mai thei. Mahse, depression na tak emaw, na tak emaw nei tan chuan doctor prescription a ngai tak zet a ni.
A pawimawh ber chu, i doctor nen inbiakna nei lovin magnesium emaw supplement dang emaw chu nangmah chauhin ei tan ngai suh.
A bik takin kal natna nei emaw, thinlung natna nei tan chuan magnesium hi hman a tha lo. Magnesium hian damdawi thenkhat nen pawh a inzawm thei bawk. Entir nan:
- Antibiotics thenkhat, ciprofloxacin (Cipro) te hi .
- Thisen sang damdawi thenkhat (e.g. diuretics, calcium channel blockers) .
- Zunthlum damdawi, glipizide (Glucotrol) emaw, glyburide (Micronase) emaw te hi .
- Osteoporosis (ruh tihthianghlim) damdawi, alendronate (Fosamax) .
Chuvangin damdawi dang i ei a nih chuan magnesium i ei tan hmain doctor hnenah hriattir hmasak a pawimawh hle.
Take-Home Thuchah a ni
- Depression i vei a nih chuan magnesium supplement ei hian i natna lan chhuah dan a tiziaawm thei a ni.
- Magnesium hian thluaka calming chemicals level a tisang a, chu chu GABA te hi a ni.
- Magnesium Glycinate hi a danglamna tha tak a ni a, a tlangpuiin a hip tha a, side effect a nei tlem zawk bawk.
- A pawimawh ber: Eng supplement pawh i tan hmain i doctor nen inbia la, i tan a him em tih leh a dose dik tak chu eng nge ni tih hriat hmasa phawt ang che.
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