补镁或可降糖尿病及其并发症风险：如何补、补多少？

大量的流行病学研究显示低镁膳食与 T2DM 发病风险呈正相关，而增加膳食中镁的摄入量能够降低糖尿病风险。Mg²⁺是 T2DM 病理机制之一，同时在 T2DM 的治疗过程中也发挥着重要作用。Mg²⁺参与机体正常的胰岛素分泌和胰岛素抵抗的发生。

研究表明，补充镁剂不仅能改善血糖状态，而且能够提高胰岛素敏感性，减少胰岛素抵抗的发生，同时还能够预防糖尿病并发症的发生。

但是，如何补充镁、剂量多大、补多长时间，却是人们比较关注的问题。笔者调研了近年来研究补充镁剂或高镁膳食与糖尿病的研究性论文，对目前的补镁方法作一总结，以供大家参考和借鉴。

常用镁剂、服用剂量以及服用周期

副反应

关于镁的毒副作用，文献少有报道，未见严重毒副反应如心血管事件或死亡。有临床研究表明，剂量高达 380 mg/天，连续服用 4~12 周，未见任何副反应。总体上来说，最常见的副反应为胃肠道症状，包括：轻度腹痛、腹泻、恶心。

膳食补充

膳食中镁摄入量升高减少 T2DM 风险，改善胰岛素抵抗。

推荐的镁膳食允许量（RDA）为：19-30 岁，男性 400 mg/天，女性 310 mg/天；31 岁以上，男性 420 mg/天，女性 320 mg/天。

富含镁的食物有：深绿色叶类蔬菜、豆类、坚果、全谷类。

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