MAGNESIUM-MAXXING LITERAL GIGATHREAD

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First of all, everyone needs magnesium, many people are deficient in Magnesium due to modern agriculture techniques limiting the magnesium content in everyday foods. It is estimated that 50-60% of the gen pop is deficient in magnesium. The result? Many health problems.

I will try to make this thread as simple as possible for those with low iq
low iqcels please just dont read

You’ve probably heard lots about the miracles of Magnesium.
You know it's:
Involved in stress, sleep, depression, yadayada, but you go to Amazon and find +4000 Mag types.
So... which one should you choose?

I'll cover 4 things:
  1. The five best types
  2. Best for your goals
  3. When to take it
  4. 1, 2, 3 and 4
1. Magnesium GLYCINATE: The "Relaxing Nigga" Magnesium

If your bro told you he slept deeper than a mf then that nigga defo took Magnesium Glycinate.

It’s bound to the calming amino-acid GLYCINE, improving:
- vivid dreams
- REM Quality
- Melatonin
- GABA


Best for those who:
- Search for a deeper sleep.
When to take:
- Around 60-30 mins before going to bed, eyeball it


2. Magnesium L-Threonate: The “Nerdmaxxing Nigga” Magnesium

It has the potential to strengthen the HIPPOCAMPUS NEURONS, which play a major role in the functioning of the human brain.

The hippocampus belongs to the limbic system and plays an important role in the consolidation of information from short to long-term memory, and enables navigation via spatial memory.

Directly improving:
- Abstract thinking
- Learning
- Memory
- Focus


This form is extremely potent for Alzheimer's as it boosts Long Term Potentiation (LTP)
Fundamentally, boosting LTP means that you're directly enhancing learning as the synaptic connections within your brain are stronger due to frequent activation.

Powerful.

Best for those who:
- Search for a Cognitive boost
When to take:
- Morning, before work, study, or during an activity which requires you to think u low iq subhuman

3.
Magnesium Taurate: The “Athlete Nigga” Magnesium

It’s bound to the amino-acid TAURINE, improving:
- ATP (Energy) production

- Mitochondrial Function
- Nitric Oxide

- Blood Flow

tbh any form of Magnesium does this but this is if ur in beast mode 24/7


Best for those:
- Searching better performance in gym/field, recovery & mitochondrial function
When
to take:
- Pre/Post Workout or before bed

4. Magnesium Citrate: The "Shitting Nigga" Magnesium

This one will most definitely make you shit, it's a LAXATIVE and will rush water to your bowels.
I don’t recommend it for those who’re searching for higher Mag. levels, the strong movement will deplete nutrients from your body.

Best for those who:
- Need a natural laxative (and u like prostate stimulation)
When to take:
- When you want to cleanse your body

5.
Magnesium Chloride: The “The Average Nigga” Magnesium

Good for recovery since you lose a lot of salts when working out and... for digestion since you need chloride to produce... “HydroCHLORIC acid”, wow.

It’ll boost your overall mag. levels, improving:
- HCL production
- Digestion
- Recovery


Best for those who:
- Are searching for overall higher Mag. levels
When to take:
- Before bed / Post Workout.

These are the WORST types which i wont even talk about:

1. Aspartate & Glutamate
2. Oxide


#1: since both of them are excitatory - magnesium is better used for relaxation
#2: 5% absorption

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024559/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3253515/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4397399/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683096/
https://www.sciencedirect.com/science/article/pii/S0028390816302040
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4133642/
https://www.ncbi.nlm.nih.gov/books/NBK28252/
https://pubs.rsc.org/en/content/articlehtml/2017/ra/c6ra26959a

MAGNESIUM!
The most VITAL & IMPRESCINDIBLE nutrient for you, ATHLETE.
In this spoiler you’ll discover how to MAXX your performance with MAGNESIUM and... 5 ways MAG SKYROCKETS your ATHLETICISM.
not for subhumans, you won't last half a paragraph.

if not giga high iq dont read
1. GLYCOGEN BOOST:

As we know, Anaerobic exercise (lifting, sprints,,, explosive shit) demands a lot of glycogen. However, it’s rapidly depleted during the acute phase of exercise, and your body NEEDS MORE FUEL.

1620389170323


Your liver donates it’s glycogen reserves and triggers gluconeogenesis; blood flow carries them to your MUSCLES. That Glucose gets INTO your muscle cells thx to GLUT-4; the main glucose transporter in your muscles.

1620389353083


GLUT-4 expression SKYROCKETS during & after exercise in order to fulfill the HIGH GLUCOSE DEMAND. No GLUT-4, no party after muscle glycogen is depleted. Keep reading. Here’s where MAGNESIUM COMES IN
1620389481685



Mg IMPROVES GLUT-4 expression AND modulates insulin activity in the GLUT-4 receptor. This allows MORE GLUCOSE to get into your muscles, hence, allowing GREATER GLYCOGEN STORES = more fuel = BETTER PERFORMANCE. BUT If you’re deficient on Mag? Your GLUT 4 activity DECREASES.


1620389644692


Now... pay close attention to this: Some subjects received MgSO4 (Mg Sulfate) as a “preworkout”, some not. THOSE WHO RECEIVED MAGNESIUM? HAD A TWO FOLD (400% V 800%!) HIGHER MUSCLE GLYCOGEN CONTENT. TWO FUCKING FOLD



1620390642581
1620390653305


2. LACTATE BUILDUP - DELAYED!

ah yes, our good friend lactate, very responsible for that “burn” you get during ANAEROBIC exercises (deadlift, pull ups, squats, sprints) but... how do you produce it?

You see, the reason you feel the “burn” in exercises such as a squat, a curl, or a circuit, is because LACTATE is a BYPRODUCT of glucose utilization. When your fast twitch muscle fibers use glucose, that glucose gets oxidized INTO PYRUVATE Then, PYRUVATE gets converted into....

1620390931412


LACTATE, faster than your body can handle it which results in a burn.
The more glucose you use? The more lactate you will produce.

Imagine if YOU could delay the LACTATE BUILDUP.
if you could workout LONGER (and better) without “BURNING”... sounds like a dream... how could you do that....

EXACTLY WITH MOTHAfUCKING MAGNESIUM
In the same paper, Magnesium DELAYED MUSCLE LACTATE RISE for... 45 MINUTES during the SAME EXERCISE INTENSITY!!!!!!!!!!!!1!!!!
you’d still be sprinting & running while your opponents are drowning in lactate.

1620391191305
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On another note,
Lactate function goes way beyond than only the “burn” - Induces BDNF, regulates the CNS, and is a FUEL for your brain.
A lot of the cognitive benefits from exercise are thanks to lactate.

ps: lactate is NOT 100% responsible 4 the burn, hydrogen ions accumulating, calcium, inflammation, ALSO CONTRIBUTE
3. MITOCHONDRIAL IMPROVEMENT

Thanks to the oxygen demand & oxidative stress from exercise, your MITOCHONDRIA ALSO BREAKS DOWN -not only your muscle fibers-. This will trigger the “MITOCHONDRIAL BIOGENESIS” route. A self-renewal route where NEW & STRONGER mitochondria are created from existing ones.

This increases your mitochondrial:
- Oxidative phosphorylation capacity (hence a faster & better ATP production)
- “oxidative stress threshold”; they can handle more oxidative stress without breaking down
- and how fast you recover


1620391453449


Like muscle protein synthesis BUT for your MITOCHONDRIA. However, most enzymes & proteins in this process...
- NEED MAGNESIUM TO WORK (cofactor)
For example, the efficacy of the DNA Ligase III group (enzymes; repair mtDNA), is HIGHLY DEPENDANT ON MAGNESIUM

DNA Ligases follow a 3 step process, specifically, 3 phosphoryl transfers. These 3 "steps" need Magnesium as a cofactor. Low magnesium = low DNA ligase efficacy = shitty repair = shitty mitochondrial biogenesis

1620391699130


NO MAGNESIUM = SHITTY MITOCHONDRIAL BIOGENESIS = SHITTY MITOCHONDRIAL GAINZ.

YOU’LL PROGRESS SLOWER WITHOUT MAG.

YOUR ENDURANCE, STRENGTH & OVERALL FITNESS WONT PROGRESS AS YOU DESERVE.


FUCK THAT.

improving your mitochondria is CRITICAL for cognition, energy, athleticism, longevity and definitely for just feeling better. Remember: Improve your mitochondria and you'll improve how much energy you will create and use from food. (and how well you fight illness, cough, cough. covid)

4. ATP & ENERGY PRODUCTION

ah yes, ATP, the energy currency of the cell, the fuel used during the first few seconds of exercise.
those first warm up drills? sprinting to the bus? when you start running from the police man like the dirty nigga u are? ATP.

ATP is useless without Magnesium. What we call ATP, in reality, it's a ATP+magnesium complex. ATP must bind to a magnesium ion to be biologically active, creating Mg+2-ATP.


1620392202054
1620392209716


Do you realize that your cell's energy currency is "useless" without magnesium? Your cells don't work efficiently without it. Literally your body depends on magnesium to work. Another point is energy metabolism. We know that many of the enzymes in gluconeogenesis AND in cellular respiration (ATP production process) are VERY sensitive to magnesium, but specifically the glycolytic enzymes and the enzymes in Krebs. A lot of the Krebs enzymes NEED MAGNESIUM TO WORK; Isocitrate dehydrogenase, a-Ketoglutarate (!!!), 2-oxoglutarate, pyruvate dehydrogenase just to name a few.

For example, isocitrate dehydrogenase regulates how fast the isocitrate (a citrate isomer) loses a carbon to form the five-carbon molecule α-ketoglutarate, through oxidative DECARBOXYLATION

If there’s no mag?
This enzyme IS DOWNREGULATED.
Low magnesium = slower energy metabolism.

FUCK THAT, YOU WANT A FAST ATP PRODUCTION EVEN IF YOU DEPLETE IT ALL.
You achieve that with magnesium.


Magnesium is VITAL for mitochondrial health, I mean mitochondria are your magnesium intracellular stores. That should tell you something.

1620392616710
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"Energy production depends upon cellular Mg status, since Mg-ATP is the direct molecule used in all physical activities."

5. RECOVERY

Read carefully, because if you’re serious about your progress in fitness/as an athlete/bodybuilder/whatever... Your recovery MUST be perfect. And by recovery I don't mean:
"oh bro don't train the same muscle everyday"
"bro you must rest 48hrs before hitting the same muscle again bro"

REAL recovery will give you the strength & energy you need to do that. And most of you know that magnesium is vital for recovery, but, you dont know the HOW.

We know that you, as an athlete, will have an excess of Oxidative Stress (inflammation), and it must be countered by your all mighty ANTIOXIDANT NETWORK:

Glutathione Reductase, Peroxide Dismutase, Melatonin (!!!), etc

If you're feeling more fatigued & sore than normal?
It means that ur antioxidant network isn’t handling the oxidative stress pretty well; your inflammation is rising. You’ll solve it with... MAGNESIUM, nigga.

A deficiency increases directly ALL INFLAMMATORY CYTOKINES (hence soreness & fatigue) AND indirectly through increasing NF-kB

1620392975690
1620392985996


Nuclear Factor Kappa B is a genetic pathway that induces the activity of inflammatory cytokines, commands to your immune system to "INFLAME EVERYTHING"; starts/RISES inflammation.

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1620393059738


Mg INCREASES YOUR ANTIOXIDANT NETWORK "MgD (deficiency) was accompanied by a TWO FOLD decrease in GLUTATHIONE concentration in Red Blood Cells" Just by being MgD you have TWO FOLD less glutathione, your MASTER ANTIOXIDANT. Makes you an easy prey for inflammation = FATIGUE

1620393131045


There are more ways a MgD increases OS & poor workout recovery, but the mentioned are the main ones.

AND There are more ways high Mg boosts recovery:
-Increases GABA & reduces Glutamate
-Triggers Melatonin production
-Inhibit ACTH hormone release (this hormone tells your adrenals to produce cortisol, stress hormone) -mg deficiency creates stress & a vicious cycle -overactive nervous system, mucho calcio poco magnesio (calcium = excitatory)


CONCLUSIONS
You want to add MAGNESIUM in your POST and PRE WORKOUT. We saw that MAG is needed DURING the workout (energy, cramps, lactate, glucose) and AFTER (glucose “absorption”, lactate, mitochondria, recovery) So, how much?

Everyone is different. EXPERIMENT. SEE FOR YOURSELF. Start with 1g of Mg for BOTH the PRE and POST workout.

Sources: too many


Worried about COVID-19?
NO NEED TO: MAGNESIUM WILL PROTECT YOU AND YOUR LOVED ONES FROM IT.
In this GIGA Spoiler you’ll discover HOW MAGNESIUM literally IMPEDES COVID from INFECTING YOU.

and no it wont be “magnesium boost ur immune system and strengthens your antioxidant system!!!!1!1!!"

if not giga high iq dont read
A) WHAT DOES COVID DO INSIDE THE CELL?

To understand the entirety of this spoiler, you first need to understand this.
Historically, it's believed that once a cell gets infected, it was beyond all help. That white blood cells (WBCs) were the only ones able to combat to combat pathogens.
The ONLY believed way to terminate the pathogen was to let NK Cells & Cytotoxic T cells to target & kill the infected cell.

Now,

Do you think that our cells, that went through MILLIONS of YEARS of evolutionary pressure, would let a pathogen do whatever it wants inside them?

Do you think that they are THAT NAIVE?

Infected cells (that aren’t WBCs) themselves are able to DETECT and DESTROY INTRACELLULAR PATHOGENS. This is called cell-autonomous immunity (let's call it intracellular immunity)

1620395154548


When a RNA virus (like COVID) enters your cell to do nasty things, the Toll-Like RECEPTOR 3 (TLR3) and retinoic acid-inducible gene I-like RECEPTORS (RLRs)
Are in charge of RECOGNIZING the virus and NOTIFYING ur MITOCHONDRIA thru MAVS (mitochondrial antiviral signaling)


1620395240444


Once ur mitochondria knows, it signals to the NUCLEUS to produce NF-kB which enhances the release of inflammatory cytokines and Type 1 Interferons, the latter inhibits VIRAL REPLICATION.

They’ve developed evolutionary strategies to reproduce and survive inside our cells, to evade their intracellular immunity. Their main goal in ur cell is not to replicate. IS TO RECRUIT, CONTROL and DAMAGE ORGANELLES. TO HIJACK YOUR CELL. But why would they do that?

Because viruses ASSEMBLE INTRACELLULAR "VIRAL FACTORIES", made of organelles. Guess what's the goal of these factories. EXACTLY. TO REPLICATE THE VIRUS AND TO PROTECT VIRAL PROTEINS (from intracellular immunity)


"Transmission electron microscopy shows the ultrastructure of factories for the related iridoviruses. Numerous mitochondria (mi) accumulate around the factory (vf), where viral particles start to be seen (arrows)" (N) is the nucleus. FYI IRIDOVIRUSES are kinda similar to COVID, they are ADN viruses and orthocoronavidae are ARN based. COVID eventually will do the same.

Now, take a guess which ORGANELLE is THE MAIN TARGET:

1620395547657


A) THE ALL MIGHTY MITOCHONDRIA
B) da endoplasmic reticulum
C) da nucleus
D) da baby



CORRECT. Da Bab- The mitochondria. The NRG factories of your cells, the powerhouses, the ENGINES.



B) MITOCHONDRIA: FRIEND OR FOE?

Viruses damage the Mitochondrial DNA (mtDNA) to EVADE, CONTROL and INHIBIT the FIRST intracellular immunity response (above mentioned)

This mtDNA damage lowers your Mitochondrial Membrane Potential. MMP reflects how EFFECTIVE the mitochondrial processes are;

- The Krebs Cycle
- Electron Transport Chain
- Beta Oxidation of Fatty Acids

- And Oxidative Phosphorylation

In simple words: MMP reflects how effective your mitochondria is at creating ATP (ENERGY).

High MMP means you have EFFECTIVE mitochondria. That they r healthy and functional. CONGRATS.
High MMP will let the Mitochondria have a healthy life cycle: Fussion (Mitochondrial Biogenesis), Fission, Mitophagy, Apoptosis
But low MMP? Will IMPEDE mitochondria to have a healthy life cycle.

1620395948623


This will keep dysfunctional and WEAK energy factories in your body. Since they can't go thru a normal life cycle. Now, MMP not only it's disrupted from the mtDNA damage, but viruses CAN ALSO CONTROL MMP TO THEIR WILL.

VIRUSES reduce MMP levels so that the cell continues to function & does not undergo through apoptosis (cellular death) letting them replicate as much as possible.

IT'S A MASTER HIJACK & ROBBERY. This is what happens during severe COVID:
1620396054522


"Altered bioenergetics and mitochondrial dysfunction of monocytes in patients with COVID‐19 pneumonia"

Monocytes (WBCs) suffer FROM LOW MMP DURING COVID. COVID's MAIN TARGET IS THE MITOCHONDRIA.
And that's why Long Haulers suffer from fatigue.


https://www.embopress.org/doi/full/10.15252/emmm.202013001

Once COVID has replicated enough, it increases proteins that activate fission, ending in apoptosis (cellular death).
Now the COVIDs are free, they'll infect more cells and they repeat this cycle until conquest. W for COVID.

But...

If we add MAGNESIUM to the equation...




C) MAGNESIUM: THE REAL VAXX
Before revealing u the magic properties of this mineral...

A QUICK SUMMARY:
1) EVERY cell can defend itself from pathogens

2) MITOCHONDRIA is the KEY PLAYER of intracellular AND extracellular immunity. Shitty mitochondrial = shitty immune system.

3) MMP reflects how good ur mitochondria creates ENERGY. How effective it is at it's processes.

4) High MMP = healthy life cycle. Low MMP = dysrupted life cycle. We want high MMP.

5) Viruses recruit organelles to create "viral factories", the mitochondria is the main target and is damaged & hijacked by COVID, this inhibits intracellular immunity and facilitates viral replication (from the factories)



Now, on Magnesium:

Low Magnesium will disrupt your MMP. We know that Magnesium is IMPERATIVE for ALL mitochondrial processes. For ex, the krebs cycle. Where your cells use the food you eat to produce ATP, energy. Magnesium activates 3 dehydrogenases (enzymes) in your mitochondrial matrix:

- Pyruvate dehydrogenase (mitochondrial pyruvate → Acetyl-CoA)
- Isocitrate dehydrogenase (isocitrate → 2-oxoglutarate)
- 2-Oxoglutarate dehydrogenase (2-oxoglutarate → Succinyl-CoA).


Magnesium determines how fast u produce NRG.


If you’re Magnesium deficient? (99.9% probable)

These enzymes WILL NOT function optimally. This’ll slow down the speed and efficiency of the krebs cycle, causing a lower energy production.


Magnesium ACTIVATES the F0/F1-ATP synthase, which is the "machine" where oxidative phosphorylation occurs, where ADP is converted to ATP.

OXPHOS ATP production is cucked without magnesium.

If you’re Magnesium deficient? ()

Guess what will happen to that "machine"? It won’t work. It won’t produce ATP. Oxidative phosphorylation gets fucked up. And ur cells too.

Knocking down the MRS2 (magnesium transporter to mitochondria's membrane) disrupts NRG production AND ur MITOCHONDRIAL STRUCTURE.

The Krebs Cycle was HIGHLY dysrupted, 24 metabolites significantly differed between normal cells (control) and MRS2-KD cells

MRS2-KD dropped almost TWO FOLD the MMP level, reduced ATP levels in the nucleus, cytosol (the fluid inside ur cell), while increased mtATP


Now, time to connect da dots

If COVID lowers ur MMP to hijack the cell & replicate successfully, and a MAGNESIUM deficiency LOWERS MMP...

You’re creating the environment for COVID to succeed. U r assuring a COVID infection without Magnesium

Basically

u r fucked mate


BUT, Here's where the mineral's magic comes in:
If we add MAGNESIUM to the equation, the MMP WILL RETURN to NORMAL. NRG production will be restored. The TCA Cycle, Oxidative Phosphorylation, Electron TC will get back to normal.

It'll give your mitochondria the ability to break free from COVID’s chains, it will reactivate your cell and it’s intracellular immunity defenses. It will be able to defend itself, it’ll inhibit viral replicating (through Type 1 Interferon). And COVID?

Will DIE as the weak virus it is. Literally you’re inhibiting a COVID infection with magnesium. Now, you may think: “oh don’t worry redface i’m getting enough magnesium from my Mg Glycinate pills! im safe :D” No you fucking don't. Even if it says "+%150 the RDI per X capsules"


You see, what REALLY matters is the ELEMENTAL magnesium. It’s the real quantity of how much Mag you’re getting. 11mg of ELEMENTAL magnesium per body weight (kg) is the quantity you should aim to get. Not what the virgin RDI says (its bullshit anyways).


Magnesium Chloride (MgCl) has 12% elemental mag. (60mg per 500mg), while Mg Glycinate has 14% (70mg per 500mg) For MAXXing magnesium levels, i recommend everyone MgCl, while MgGly is best before sleep (along L-theanine) So if u weigh 75kg u should get MINIMUM 825mg DAILY. U WILL NOT GET THIS FROM SUPPLEMENTS ONLY!!! U NEED TO EAT MAGNESIUM RICH FOODS.

For food sources, stick with CACAO, HEMP SEEDS and ALGAE (chlorella, spirullina, etc. the darker the better)


i wont add sources bc im too lazy:)
for low iq
food sources: stick with CACAO, HEMP SEEDS and ALGAE (chlorella, spirullina, etc. the darker the better)

Magnesium in spinach & grains is useless, a lot of anti nutrients in both.

You MUST supplement with Magnesium. Everyone is so deficient in it. Depleted soils, stress, excess calcium, anti nutrients, SUGAR, stimulants (coffee included), alcohol, low magnesium in foods...

All these factors make almost IMPOSSIBLE to get enough Mag from diet alone
 
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I did a blood test 1 months ago, and I had above average magnesium levels. What does that mean?
 
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I did a blood test 1 months ago, and I had above average magnesium levels. What does that mean?
it means you are above the average levels of magnesium
 
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Mirin high-effort, great job, OP
 
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Damn, the one I got is magnesium citrate. I bought it because it was the first one I was on amazon lol.
Is it still useful for something or does it only help you shit?
 
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I did a blood test 1 months ago, and I had above average magnesium levels. What does that mean?

Not sure if being well over the cutoff level means a good level or not most likely but blood magnesium levels can miss a deficiency because your body stores a lot of it also.
 
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Athlete option is the best.

Nitric oxide and better bloodflow is needes for a super harder cock. Will try:y'all:(y)
 
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nigga
 
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I did a blood test 1 months ago, and I had above average magnesium levels. What does that mean?
different labs are going to have different values and different measurements i cant tell u shit unless u tell me the value
Not sure if being well over the cutoff level means a good level or not most likely but blood magnesium levels can miss a deficiency because your body stores a lot of it also.
yes, the human body stores about 25g of magnesium but 60% of this is in the skeletal system, the rest in muscle and soft tissues. i couldn't tell you how accurate this statement is
 
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Damn, the one I got is magnesium citrate. I bought it because it was the first one I was on amazon lol.
Is it still useful for something or does it only help you shit?
citrate isn't that bad unless you mega dose it then u will literally shit urself jfl
 
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First of all, everyone needs magnesium, many people are deficient in Magnesium due to modern agriculture techniques limiting the magnesium content in everyday foods. It is estimated that 50-60% of the gen pop is deficient in magnesium. The result? Many health problems.

I will try to make this thread as simple as possible for those with low iq
low iqcels please just dont read

You’ve probably heard lots about the miracles of Magnesium.
You know it's:
Involved in stress, sleep, depression, yadayada, but you go to Amazon and find +4000 Mag types.
So... which one should you choose?

I'll cover 4 things:
  1. The five best types
  2. Best for your goals
  3. When to take it
  4. 1, 2, 3 and 4
1. Magnesium GLYCINATE: The "Relaxing Nigga" Magnesium

If your bro told you he slept deeper than a mf then that nigga defo took Magnesium Glycinate.

It’s bound to the calming amino-acid GLYCINE, improving:
- vivid dreams
- REM Quality
- Melatonin
- GABA


Best for those who:
- Search for a deeper sleep.
When to take:
- Around 60-30 mins before going to bed, eyeball it


2. Magnesium L-Threonate: The “Nerdmaxxing Nigga” Magnesium

It has the potential to strengthen the HIPPOCAMPUS NEURONS, which play a major role in the functioning of the human brain.

The hippocampus belongs to the limbic system and plays an important role in the consolidation of information from short to long-term memory, and enables navigation via spatial memory.

Directly improving:
- Abstract thinking
- Learning
- Memory
- Focus


This form is extremely potent for Alzheimer's as it boosts Long Term Potentiation (LTP)
Fundamentally, boosting LTP means that you're directly enhancing learning as the synaptic connections within your brain are stronger due to frequent activation.

Powerful.

Best for those who:
- Search for a Cognitive boost
When to take:
- Morning, before work, study, or during an activity which requires you to think u low iq subhuman

3.
Magnesium Taurate: The “Athlete Nigga” Magnesium

It’s bound to the amino-acid TAURINE, improving:
- ATP (Energy) production

- Mitochondrial Function
- Nitric Oxide

- Blood Flow

tbh any form of Magnesium does this but this is if ur in beast mode 24/7


Best for those:
- Searching better performance in gym/field, recovery & mitochondrial function
When
to take:
- Pre/Post Workout or before bed

4. Magnesium Citrate: The "Shitting Nigga" Magnesium

This one will most definitely make you shit, it's a LAXATIVE and will rush water to your bowels.
I don’t recommend it for those who’re searching for higher Mag. levels, the strong movement will deplete nutrients from your body.

Best for those who:
- Need a natural laxative (and u like prostate stimulation)
When to take:
- When you want to cleanse your body

5.
Magnesium Chloride: The “The Average Nigga” Magnesium

Good for recovery since you lose a lot of salts when working out and... for digestion since you need chloride to produce... “HydroCHLORIC acid”, wow.

It’ll boost your overall mag. levels, improving:
- HCL production
- Digestion
- Recovery


Best for those who:
- Are searching for overall higher Mag. levels
When to take:
- Before bed / Post Workout.

These are the WORST types which i wont even talk about:

1. Aspartate & Glutamate
2. Oxide


#1: since both of them are excitatory - magnesium is better used for relaxation
#2: 5% absorption

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024559/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3253515/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4397399/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683096/
https://www.sciencedirect.com/science/article/pii/S0028390816302040
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4133642/
https://www.ncbi.nlm.nih.gov/books/NBK28252/
https://pubs.rsc.org/en/content/articlehtml/2017/ra/c6ra26959a

MAGNESIUM!
The most VITAL & IMPRESCINDIBLE nutrient for you, ATHLETE.
In this spoiler you’ll discover how to MAXX your performance with MAGNESIUM and... 5 ways MAG SKYROCKETS your ATHLETICISM.
not for subhumans, you won't last half a paragraph.

if not giga high iq dont read
1. GLYCOGEN BOOST:

As we know, Anaerobic exercise (lifting, sprints,,, explosive shit) demands a lot of glycogen. However, it’s rapidly depleted during the acute phase of exercise, and your body NEEDS MORE FUEL.

View attachment 1125440


Your liver donates it’s glycogen reserves and triggers gluconeogenesis; blood flow carries them to your MUSCLES. That Glucose gets INTO your muscle cells thx to GLUT-4; the main glucose transporter in your muscles.

View attachment 1125445

GLUT-4 expression SKYROCKETS during & after exercise in order to fulfill the HIGH GLUCOSE DEMAND. No GLUT-4, no party after muscle glycogen is depleted. Keep reading. Here’s where MAGNESIUM COMES IN
View attachment 1125446



Mg IMPROVES GLUT-4 expression AND modulates insulin activity in the GLUT-4 receptor. This allows MORE GLUCOSE to get into your muscles, hence, allowing GREATER GLYCOGEN STORES = more fuel = BETTER PERFORMANCE. BUT If you’re deficient on Mag? Your GLUT 4 activity DECREASES.


View attachment 1125448


Now... pay close attention to this: Some subjects received MgSO4 (Mg Sulfate) as a “preworkout”, some not. THOSE WHO RECEIVED MAGNESIUM? HAD A TWO FOLD (400% V 800%!) HIGHER MUSCLE GLYCOGEN CONTENT. TWO FUCKING FOLD



View attachment 1125456View attachment 1125457


2. LACTATE BUILDUP - DELAYED!

ah yes, our good friend lactate, very responsible for that “burn” you get during ANAEROBIC exercises (deadlift, pull ups, squats, sprints) but... how do you produce it?

You see, the reason you feel the “burn” in exercises such as a squat, a curl, or a circuit, is because LACTATE is a BYPRODUCT of glucose utilization. When your fast twitch muscle fibers use glucose, that glucose gets oxidized INTO PYRUVATE Then, PYRUVATE gets converted into....

View attachment 1125467

LACTATE, faster than your body can handle it which results in a burn.
The more glucose you use? The more lactate you will produce.

Imagine if YOU could delay the LACTATE BUILDUP.
if you could workout LONGER (and better) without “BURNING”... sounds like a dream... how could you do that....

EXACTLY WITH MOTHAfUCKING MAGNESIUM
In the same paper, Magnesium DELAYED MUSCLE LACTATE RISE for... 45 MINUTES during the SAME EXERCISE INTENSITY!!!!!!!!!!!!1!!!!
you’d still be sprinting & running while your opponents are drowning in lactate.

View attachment 1125469View attachment 1125470

On another note,
Lactate function goes way beyond than only the “burn” - Induces BDNF, regulates the CNS, and is a FUEL for your brain.
A lot of the cognitive benefits from exercise are thanks to lactate.

ps: lactate is NOT 100% responsible 4 the burn, hydrogen ions accumulating, calcium, inflammation, ALSO CONTRIBUTE
3. MITOCHONDRIAL IMPROVEMENT

Thanks to the oxygen demand & oxidative stress from exercise, your MITOCHONDRIA ALSO BREAKS DOWN -not only your muscle fibers-. This will trigger the “MITOCHONDRIAL BIOGENESIS” route. A self-renewal route where NEW & STRONGER mitochondria are created from existing ones.

This increases your mitochondrial:
- Oxidative phosphorylation capacity (hence a faster & better ATP production)
- “oxidative stress threshold”; they can handle more oxidative stress without breaking down
- and how fast you recover


View attachment 1125471

Like muscle protein synthesis BUT for your MITOCHONDRIA. However, most enzymes & proteins in this process...
- NEED MAGNESIUM TO WORK (cofactor)
For example, the efficacy of the DNA Ligase III group (enzymes; repair mtDNA), is HIGHLY DEPENDANT ON MAGNESIUM

DNA Ligases follow a 3 step process, specifically, 3 phosphoryl transfers. These 3 "steps" need Magnesium as a cofactor. Low magnesium = low DNA ligase efficacy = shitty repair = shitty mitochondrial biogenesis

View attachment 1125474


NO MAGNESIUM = SHITTY MITOCHONDRIAL BIOGENESIS = SHITTY MITOCHONDRIAL GAINZ.

YOU’LL PROGRESS SLOWER WITHOUT MAG.

YOUR ENDURANCE, STRENGTH & OVERALL FITNESS WONT PROGRESS AS YOU DESERVE.


FUCK THAT.

improving your mitochondria is CRITICAL for cognition, energy, athleticism, longevity and definitely for just feeling better. Remember: Improve your mitochondria and you'll improve how much energy you will create and use from food. (and how well you fight illness, cough, cough. covid)

4. ATP & ENERGY PRODUCTION

ah yes, ATP, the energy currency of the cell, the fuel used during the first few seconds of exercise.
those first warm up drills? sprinting to the bus? when you start running from the police man like the dirty nigga u are? ATP.

ATP is useless without Magnesium. What we call ATP, in reality, it's a ATP+magnesium complex. ATP must bind to a magnesium ion to be biologically active, creating Mg+2-ATP.


View attachment 1125478View attachment 1125479

Do you realize that your cell's energy currency is "useless" without magnesium? Your cells don't work efficiently without it. Literally your body depends on magnesium to work. Another point is energy metabolism. We know that many of the enzymes in gluconeogenesis AND in cellular respiration (ATP production process) are VERY sensitive to magnesium, but specifically the glycolytic enzymes and the enzymes in Krebs. A lot of the Krebs enzymes NEED MAGNESIUM TO WORK; Isocitrate dehydrogenase, a-Ketoglutarate (!!!), 2-oxoglutarate, pyruvate dehydrogenase just to name a few.

For example, isocitrate dehydrogenase regulates how fast the isocitrate (a citrate isomer) loses a carbon to form the five-carbon molecule α-ketoglutarate, through oxidative DECARBOXYLATION

If there’s no mag?
This enzyme IS DOWNREGULATED.
Low magnesium = slower energy metabolism.

FUCK THAT, YOU WANT A FAST ATP PRODUCTION EVEN IF YOU DEPLETE IT ALL.
You achieve that with magnesium.


Magnesium is VITAL for mitochondrial health, I mean mitochondria are your magnesium intracellular stores. That should tell you something.

View attachment 1125483View attachment 1125484

"Energy production depends upon cellular Mg status, since Mg-ATP is the direct molecule used in all physical activities."

5. RECOVERY

Read carefully, because if you’re serious about your progress in fitness/as an athlete/bodybuilder/whatever... Your recovery MUST be perfect. And by recovery I don't mean:
"oh bro don't train the same muscle everyday"
"bro you must rest 48hrs before hitting the same muscle again bro"

REAL recovery will give you the strength & energy you need to do that. And most of you know that magnesium is vital for recovery, but, you dont know the HOW.

We know that you, as an athlete, will have an excess of Oxidative Stress (inflammation), and it must be countered by your all mighty ANTIOXIDANT NETWORK:

Glutathione Reductase, Peroxide Dismutase, Melatonin (!!!), etc

If you're feeling more fatigued & sore than normal?
It means that ur antioxidant network isn’t handling the oxidative stress pretty well; your inflammation is rising. You’ll solve it with... MAGNESIUM, nigga.

A deficiency increases directly ALL INFLAMMATORY CYTOKINES (hence soreness & fatigue) AND indirectly through increasing NF-kB

View attachment 1125488View attachment 1125489

Nuclear Factor Kappa B is a genetic pathway that induces the activity of inflammatory cytokines, commands to your immune system to "INFLAME EVERYTHING"; starts/RISES inflammation.

View attachment 1125491View attachment 1125492

Mg INCREASES YOUR ANTIOXIDANT NETWORK "MgD (deficiency) was accompanied by a TWO FOLD decrease in GLUTATHIONE concentration in Red Blood Cells" Just by being MgD you have TWO FOLD less glutathione, your MASTER ANTIOXIDANT. Makes you an easy prey for inflammation = FATIGUE

View attachment 1125493

There are more ways a MgD increases OS & poor workout recovery, but the mentioned are the main ones.

AND There are more ways high Mg boosts recovery:
-Increases GABA & reduces Glutamate
-Triggers Melatonin production
-Inhibit ACTH hormone release (this hormone tells your adrenals to produce cortisol, stress hormone) -mg deficiency creates stress & a vicious cycle -overactive nervous system, mucho calcio poco magnesio (calcium = excitatory)


CONCLUSIONS
You want to add MAGNESIUM in your POST and PRE WORKOUT. We saw that MAG is needed DURING the workout (energy, cramps, lactate, glucose) and AFTER (glucose “absorption”, lactate, mitochondria, recovery) So, how much?

Everyone is different. EXPERIMENT. SEE FOR YOURSELF. Start with 1g of Mg for BOTH the PRE and POST workout.

Sources: too many


Worried about COVID-19?
NO NEED TO: MAGNESIUM WILL PROTECT YOU AND YOUR LOVED ONES FROM IT.
In this GIGA Spoiler you’ll discover HOW MAGNESIUM literally IMPEDES COVID from INFECTING YOU.

and no it wont be “magnesium boost ur immune system and strengthens your antioxidant system!!!!1!1!!"

if not giga high iq dont read
A) WHAT DOES COVID DO INSIDE THE CELL?

To understand the entirety of this spoiler, you first need to understand this.
Historically, it's believed that once a cell gets infected, it was beyond all help. That white blood cells (WBCs) were the only ones able to combat to combat pathogens.
The ONLY believed way to terminate the pathogen was to let NK Cells & Cytotoxic T cells to target & kill the infected cell.

Now,

Do you think that our cells, that went through MILLIONS of YEARS of evolutionary pressure, would let a pathogen do whatever it wants inside them?

Do you think that they are THAT NAIVE?

Infected cells (that aren’t WBCs) themselves are able to DETECT and DESTROY INTRACELLULAR PATHOGENS. This is called cell-autonomous immunity (let's call it intracellular immunity)

View attachment 1125508

When a RNA virus (like COVID) enters your cell to do nasty things, the Toll-Like RECEPTOR 3 (TLR3) and retinoic acid-inducible gene I-like RECEPTORS (RLRs)
Are in charge of RECOGNIZING the virus and NOTIFYING ur MITOCHONDRIA thru MAVS (mitochondrial antiviral signaling)


View attachment 1125511

Once ur mitochondria knows, it signals to the NUCLEUS to produce NF-kB which enhances the release of inflammatory cytokines and Type 1 Interferons, the latter inhibits VIRAL REPLICATION.

They’ve developed evolutionary strategies to reproduce and survive inside our cells, to evade their intracellular immunity. Their main goal in ur cell is not to replicate. IS TO RECRUIT, CONTROL and DAMAGE ORGANELLES. TO HIJACK YOUR CELL. But why would they do that?

Because viruses ASSEMBLE INTRACELLULAR "VIRAL FACTORIES", made of organelles. Guess what's the goal of these factories. EXACTLY. TO REPLICATE THE VIRUS AND TO PROTECT VIRAL PROTEINS (from intracellular immunity)


"Transmission electron microscopy shows the ultrastructure of factories for the related iridoviruses. Numerous mitochondria (mi) accumulate around the factory (vf), where viral particles start to be seen (arrows)" (N) is the nucleus. FYI IRIDOVIRUSES are kinda similar to COVID, they are ADN viruses and orthocoronavidae are ARN based. COVID eventually will do the same.

Now, take a guess which ORGANELLE is THE MAIN TARGET:

View attachment 1125512

A) THE ALL MIGHTY MITOCHONDRIA
B) da endoplasmic reticulum
C) da nucleus
D) da baby



CORRECT. Da Bab- The mitochondria. The NRG factories of your cells, the powerhouses, the ENGINES.



B) MITOCHONDRIA: FRIEND OR FOE?

Viruses damage the Mitochondrial DNA (mtDNA) to EVADE, CONTROL and INHIBIT the FIRST intracellular immunity response (above mentioned)

This mtDNA damage lowers your Mitochondrial Membrane Potential. MMP reflects how EFFECTIVE the mitochondrial processes are;

- The Krebs Cycle
- Electron Transport Chain
- Beta Oxidation of Fatty Acids

- And Oxidative Phosphorylation

In simple words: MMP reflects how effective your mitochondria is at creating ATP (ENERGY).


High MMP means you have EFFECTIVE mitochondria. That they r healthy and functional. CONGRATS.
High MMP will let the Mitochondria have a healthy life cycle: Fussion (Mitochondrial Biogenesis), Fission, Mitophagy, Apoptosis
But low MMP? Will IMPEDE mitochondria to have a healthy life cycle.

View attachment 1125518

This will keep dysfunctional and WEAK energy factories in your body. Since they can't go thru a normal life cycle. Now, MMP not only it's disrupted from the mtDNA damage, but viruses CAN ALSO CONTROL MMP TO THEIR WILL.

VIRUSES reduce MMP levels so that the cell continues to function & does not undergo through apoptosis (cellular death) letting them replicate as much as possible.

IT'S A MASTER HIJACK & ROBBERY. This is what happens during severe COVID:
View attachment 1125520


"Altered bioenergetics and mitochondrial dysfunction of monocytes in patients with COVID‐19 pneumonia"

Monocytes (WBCs) suffer FROM LOW MMP DURING COVID. COVID's MAIN TARGET IS THE MITOCHONDRIA.
And that's why Long Haulers suffer from fatigue.


https://www.embopress.org/doi/full/10.15252/emmm.202013001

Once COVID has replicated enough, it increases proteins that activate fission, ending in apoptosis (cellular death).
Now the COVIDs are free, they'll infect more cells and they repeat this cycle until conquest. W for COVID.

But...

If we add MAGNESIUM to the equation...




C) MAGNESIUM: THE REAL VAXX
Before revealing u the magic properties of this mineral...

A QUICK SUMMARY:
1) EVERY cell can defend itself from pathogens

2) MITOCHONDRIA is the KEY PLAYER of intracellular AND extracellular immunity. Shitty mitochondrial = shitty immune system.

3) MMP reflects how good ur mitochondria creates ENERGY. How effective it is at it's processes.

4) High MMP = healthy life cycle. Low MMP = dysrupted life cycle. We want high MMP.

5) Viruses recruit organelles to create "viral factories", the mitochondria is the main target and is damaged & hijacked by COVID, this inhibits intracellular immunity and facilitates viral replication (from the factories)



Now, on Magnesium:

Low Magnesium will disrupt your MMP. We know that Magnesium is IMPERATIVE for ALL mitochondrial processes. For ex, the krebs cycle. Where your cells use the food you eat to produce ATP, energy. Magnesium activates 3 dehydrogenases (enzymes) in your mitochondrial matrix:

- Pyruvate dehydrogenase (mitochondrial pyruvate → Acetyl-CoA)
- Isocitrate dehydrogenase (isocitrate → 2-oxoglutarate)
- 2-Oxoglutarate dehydrogenase (2-oxoglutarate → Succinyl-CoA).


Magnesium determines how fast u produce NRG.

If you’re Magnesium deficient? (99.9% probable)

These enzymes WILL NOT function optimally. This’ll slow down the speed and efficiency of the krebs cycle, causing a lower energy production.


Magnesium ACTIVATES the F0/F1-ATP synthase, which is the "machine" where oxidative phosphorylation occurs, where ADP is converted to ATP.

OXPHOS ATP production is cucked without magnesium.

If you’re Magnesium deficient? ()

Guess what will happen to that "machine"? It won’t work. It won’t produce ATP. Oxidative phosphorylation gets fucked up. And ur cells too.

Knocking down the MRS2 (magnesium transporter to mitochondria's membrane) disrupts NRG production AND ur MITOCHONDRIAL STRUCTURE.

The Krebs Cycle was HIGHLY dysrupted, 24 metabolites significantly differed between normal cells (control) and MRS2-KD cells

MRS2-KD dropped almost TWO FOLD the MMP level, reduced ATP levels in the nucleus, cytosol (the fluid inside ur cell), while increased mtATP


Now, time to connect da dots

If COVID lowers ur MMP to hijack the cell & replicate successfully, and a MAGNESIUM deficiency LOWERS MMP...

You’re creating the environment for COVID to succeed. U r assuring a COVID infection without Magnesium

Basically

u r fucked mate


BUT, Here's where the mineral's magic comes in:
If we add MAGNESIUM to the equation, the MMP WILL RETURN to NORMAL. NRG production will be restored. The TCA Cycle, Oxidative Phosphorylation, Electron TC will get back to normal.

It'll give your mitochondria the ability to break free from COVID’s chains, it will reactivate your cell and it’s intracellular immunity defenses. It will be able to defend itself, it’ll inhibit viral replicating (through Type 1 Interferon). And COVID?

Will DIE as the weak virus it is. Literally you’re inhibiting a COVID infection with magnesium. Now, you may think: “oh don’t worry redface i’m getting enough magnesium from my Mg Glycinate pills! im safe :D” No you fucking don't. Even if it says "+%150 the RDI per X capsules"


You see, what REALLY matters is the ELEMENTAL magnesium. It’s the real quantity of how much Mag you’re getting. 11mg of ELEMENTAL magnesium per body weight (kg) is the quantity you should aim to get. Not what the virgin RDI says (its bullshit anyways).


Magnesium Chloride (MgCl) has 12% elemental mag. (60mg per 500mg), while Mg Glycinate has 14% (70mg per 500mg) For MAXXing magnesium levels, i recommend everyone MgCl, while MgGly is best before sleep (along L-theanine) So if u weigh 75kg u should get MINIMUM 825mg DAILY. U WILL NOT GET THIS FROM SUPPLEMENTS ONLY!!! U NEED TO EAT MAGNESIUM RICH FOODS.

For food sources, stick with CACAO, HEMP SEEDS and ALGAE (chlorella, spirullina, etc. the darker the better)


i wont add sources bc im too lazy:)

for low iq
food sources: stick with CACAO, HEMP SEEDS and ALGAE (chlorella, spirullina, etc. the darker the better)

Magnesium in spinach & grains is useless, a lot of anti nutrients in both.

You MUST supplement with Magnesium. Everyone is so deficient in it. Depleted soils, stress, excess calcium, anti nutrients, SUGAR, stimulants (coffee included), alcohol, low magnesium in foods...

All these factors make almost IMPOSSIBLE to get enough Mag from diet alone

High-IQ OP, bookmarked 😍. Finally another high-iq poster has joined our ranks, welcome to the pride.
 
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citrate isn't that bad unless you mega dose it then u will literally shit urself jfl
So I will still get some benefits even if it's not the most ideal form of magnesium?
 
Sick post. Mag is huge, if you’re gymcel you lose a lot of it working out, it’s a must.

I like ZMA since it has zinc too and gives me wild ass dreams
 
You wrote I need 11mg of elemental magnesium.

"Magnesium Chloride (MgCl) has 12% elemental mag. (60mg per 500mg)," - Why do you say I can not get enough EM from supplements alone, when you wrote MgCl has 60mg EM per capsule?

Interesting read, gonna need to supplement all my closest people.
 
Where's the gigathread, this is smol thread.
 
I've thrown away all my hemp seeds :feelswhy:
 
First of all, everyone needs magnesium, many people are deficient in Magnesium due to modern agriculture techniques limiting the magnesium content in everyday foods. It is estimated that 50-60% of the gen pop is deficient in magnesium. The result? Many health problems.

I will try to make this thread as simple as possible for those with low iq
low iqcels please just dont read

You’ve probably heard lots about the miracles of Magnesium.
You know it's:
Involved in stress, sleep, depression, yadayada, but you go to Amazon and find +4000 Mag types.
So... which one should you choose?

I'll cover 4 things:
  1. The five best types
  2. Best for your goals
  3. When to take it
  4. 1, 2, 3 and 4
1. Magnesium GLYCINATE: The "Relaxing Nigga" Magnesium

If your bro told you he slept deeper than a mf then that nigga defo took Magnesium Glycinate.

It’s bound to the calming amino-acid GLYCINE, improving:
- vivid dreams
- REM Quality
- Melatonin
- GABA


Best for those who:
- Search for a deeper sleep.
When to take:
- Around 60-30 mins before going to bed, eyeball it


2. Magnesium L-Threonate: The “Nerdmaxxing Nigga” Magnesium

It has the potential to strengthen the HIPPOCAMPUS NEURONS, which play a major role in the functioning of the human brain.

The hippocampus belongs to the limbic system and plays an important role in the consolidation of information from short to long-term memory, and enables navigation via spatial memory.

Directly improving:
- Abstract thinking
- Learning
- Memory
- Focus


This form is extremely potent for Alzheimer's as it boosts Long Term Potentiation (LTP)
Fundamentally, boosting LTP means that you're directly enhancing learning as the synaptic connections within your brain are stronger due to frequent activation.

Powerful.

Best for those who:
- Search for a Cognitive boost
When to take:
- Morning, before work, study, or during an activity which requires you to think u low iq subhuman

3.
Magnesium Taurate: The “Athlete Nigga” Magnesium

It’s bound to the amino-acid TAURINE, improving:
- ATP (Energy) production

- Mitochondrial Function
- Nitric Oxide

- Blood Flow

tbh any form of Magnesium does this but this is if ur in beast mode 24/7


Best for those:
- Searching better performance in gym/field, recovery & mitochondrial function
When
to take:
- Pre/Post Workout or before bed

4. Magnesium Citrate: The "Shitting Nigga" Magnesium

This one will most definitely make you shit, it's a LAXATIVE and will rush water to your bowels.
I don’t recommend it for those who’re searching for higher Mag. levels, the strong movement will deplete nutrients from your body.

Best for those who:
- Need a natural laxative (and u like prostate stimulation)
When to take:
- When you want to cleanse your body

5.
Magnesium Chloride: The “The Average Nigga” Magnesium

Good for recovery since you lose a lot of salts when working out and... for digestion since you need chloride to produce... “HydroCHLORIC acid”, wow.

It’ll boost your overall mag. levels, improving:
- HCL production
- Digestion
- Recovery


Best for those who:
- Are searching for overall higher Mag. levels
When to take:
- Before bed / Post Workout.

These are the WORST types which i wont even talk about:

1. Aspartate & Glutamate
2. Oxide


#1: since both of them are excitatory - magnesium is better used for relaxation
#2: 5% absorption

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024559/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3253515/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4397399/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683096/
https://www.sciencedirect.com/science/article/pii/S0028390816302040
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4133642/
https://www.ncbi.nlm.nih.gov/books/NBK28252/
https://pubs.rsc.org/en/content/articlehtml/2017/ra/c6ra26959a

MAGNESIUM!
The most VITAL & IMPRESCINDIBLE nutrient for you, ATHLETE.
In this spoiler you’ll discover how to MAXX your performance with MAGNESIUM and... 5 ways MAG SKYROCKETS your ATHLETICISM.
not for subhumans, you won't last half a paragraph.

if not giga high iq dont read
1. GLYCOGEN BOOST:

As we know, Anaerobic exercise (lifting, sprints,,, explosive shit) demands a lot of glycogen. However, it’s rapidly depleted during the acute phase of exercise, and your body NEEDS MORE FUEL.

View attachment 1125440


Your liver donates it’s glycogen reserves and triggers gluconeogenesis; blood flow carries them to your MUSCLES. That Glucose gets INTO your muscle cells thx to GLUT-4; the main glucose transporter in your muscles.

View attachment 1125445

GLUT-4 expression SKYROCKETS during & after exercise in order to fulfill the HIGH GLUCOSE DEMAND. No GLUT-4, no party after muscle glycogen is depleted. Keep reading. Here’s where MAGNESIUM COMES IN
View attachment 1125446



Mg IMPROVES GLUT-4 expression AND modulates insulin activity in the GLUT-4 receptor. This allows MORE GLUCOSE to get into your muscles, hence, allowing GREATER GLYCOGEN STORES = more fuel = BETTER PERFORMANCE. BUT If you’re deficient on Mag? Your GLUT 4 activity DECREASES.


View attachment 1125448


Now... pay close attention to this: Some subjects received MgSO4 (Mg Sulfate) as a “preworkout”, some not. THOSE WHO RECEIVED MAGNESIUM? HAD A TWO FOLD (400% V 800%!) HIGHER MUSCLE GLYCOGEN CONTENT. TWO FUCKING FOLD



View attachment 1125456View attachment 1125457


2. LACTATE BUILDUP - DELAYED!

ah yes, our good friend lactate, very responsible for that “burn” you get during ANAEROBIC exercises (deadlift, pull ups, squats, sprints) but... how do you produce it?

You see, the reason you feel the “burn” in exercises such as a squat, a curl, or a circuit, is because LACTATE is a BYPRODUCT of glucose utilization. When your fast twitch muscle fibers use glucose, that glucose gets oxidized INTO PYRUVATE Then, PYRUVATE gets converted into....

View attachment 1125467

LACTATE, faster than your body can handle it which results in a burn.
The more glucose you use? The more lactate you will produce.

Imagine if YOU could delay the LACTATE BUILDUP.
if you could workout LONGER (and better) without “BURNING”... sounds like a dream... how could you do that....

EXACTLY WITH MOTHAfUCKING MAGNESIUM
In the same paper, Magnesium DELAYED MUSCLE LACTATE RISE for... 45 MINUTES during the SAME EXERCISE INTENSITY!!!!!!!!!!!!1!!!!
you’d still be sprinting & running while your opponents are drowning in lactate.

View attachment 1125469View attachment 1125470

On another note,
Lactate function goes way beyond than only the “burn” - Induces BDNF, regulates the CNS, and is a FUEL for your brain.
A lot of the cognitive benefits from exercise are thanks to lactate.

ps: lactate is NOT 100% responsible 4 the burn, hydrogen ions accumulating, calcium, inflammation, ALSO CONTRIBUTE
3. MITOCHONDRIAL IMPROVEMENT

Thanks to the oxygen demand & oxidative stress from exercise, your MITOCHONDRIA ALSO BREAKS DOWN -not only your muscle fibers-. This will trigger the “MITOCHONDRIAL BIOGENESIS” route. A self-renewal route where NEW & STRONGER mitochondria are created from existing ones.

This increases your mitochondrial:
- Oxidative phosphorylation capacity (hence a faster & better ATP production)
- “oxidative stress threshold”; they can handle more oxidative stress without breaking down
- and how fast you recover


View attachment 1125471

Like muscle protein synthesis BUT for your MITOCHONDRIA. However, most enzymes & proteins in this process...
- NEED MAGNESIUM TO WORK (cofactor)
For example, the efficacy of the DNA Ligase III group (enzymes; repair mtDNA), is HIGHLY DEPENDANT ON MAGNESIUM

DNA Ligases follow a 3 step process, specifically, 3 phosphoryl transfers. These 3 "steps" need Magnesium as a cofactor. Low magnesium = low DNA ligase efficacy = shitty repair = shitty mitochondrial biogenesis

View attachment 1125474


NO MAGNESIUM = SHITTY MITOCHONDRIAL BIOGENESIS = SHITTY MITOCHONDRIAL GAINZ.

YOU’LL PROGRESS SLOWER WITHOUT MAG.

YOUR ENDURANCE, STRENGTH & OVERALL FITNESS WONT PROGRESS AS YOU DESERVE.


FUCK THAT.

improving your mitochondria is CRITICAL for cognition, energy, athleticism, longevity and definitely for just feeling better. Remember: Improve your mitochondria and you'll improve how much energy you will create and use from food. (and how well you fight illness, cough, cough. covid)

4. ATP & ENERGY PRODUCTION

ah yes, ATP, the energy currency of the cell, the fuel used during the first few seconds of exercise.
those first warm up drills? sprinting to the bus? when you start running from the police man like the dirty nigga u are? ATP.

ATP is useless without Magnesium. What we call ATP, in reality, it's a ATP+magnesium complex. ATP must bind to a magnesium ion to be biologically active, creating Mg+2-ATP.


View attachment 1125478View attachment 1125479

Do you realize that your cell's energy currency is "useless" without magnesium? Your cells don't work efficiently without it. Literally your body depends on magnesium to work. Another point is energy metabolism. We know that many of the enzymes in gluconeogenesis AND in cellular respiration (ATP production process) are VERY sensitive to magnesium, but specifically the glycolytic enzymes and the enzymes in Krebs. A lot of the Krebs enzymes NEED MAGNESIUM TO WORK; Isocitrate dehydrogenase, a-Ketoglutarate (!!!), 2-oxoglutarate, pyruvate dehydrogenase just to name a few.

For example, isocitrate dehydrogenase regulates how fast the isocitrate (a citrate isomer) loses a carbon to form the five-carbon molecule α-ketoglutarate, through oxidative DECARBOXYLATION

If there’s no mag?
This enzyme IS DOWNREGULATED.
Low magnesium = slower energy metabolism.

FUCK THAT, YOU WANT A FAST ATP PRODUCTION EVEN IF YOU DEPLETE IT ALL.
You achieve that with magnesium.


Magnesium is VITAL for mitochondrial health, I mean mitochondria are your magnesium intracellular stores. That should tell you something.

View attachment 1125483View attachment 1125484

"Energy production depends upon cellular Mg status, since Mg-ATP is the direct molecule used in all physical activities."

5. RECOVERY

Read carefully, because if you’re serious about your progress in fitness/as an athlete/bodybuilder/whatever... Your recovery MUST be perfect. And by recovery I don't mean:
"oh bro don't train the same muscle everyday"
"bro you must rest 48hrs before hitting the same muscle again bro"

REAL recovery will give you the strength & energy you need to do that. And most of you know that magnesium is vital for recovery, but, you dont know the HOW.

We know that you, as an athlete, will have an excess of Oxidative Stress (inflammation), and it must be countered by your all mighty ANTIOXIDANT NETWORK:

Glutathione Reductase, Peroxide Dismutase, Melatonin (!!!), etc

If you're feeling more fatigued & sore than normal?
It means that ur antioxidant network isn’t handling the oxidative stress pretty well; your inflammation is rising. You’ll solve it with... MAGNESIUM, nigga.

A deficiency increases directly ALL INFLAMMATORY CYTOKINES (hence soreness & fatigue) AND indirectly through increasing NF-kB

View attachment 1125488View attachment 1125489

Nuclear Factor Kappa B is a genetic pathway that induces the activity of inflammatory cytokines, commands to your immune system to "INFLAME EVERYTHING"; starts/RISES inflammation.

View attachment 1125491View attachment 1125492

Mg INCREASES YOUR ANTIOXIDANT NETWORK "MgD (deficiency) was accompanied by a TWO FOLD decrease in GLUTATHIONE concentration in Red Blood Cells" Just by being MgD you have TWO FOLD less glutathione, your MASTER ANTIOXIDANT. Makes you an easy prey for inflammation = FATIGUE

View attachment 1125493

There are more ways a MgD increases OS & poor workout recovery, but the mentioned are the main ones.

AND There are more ways high Mg boosts recovery:
-Increases GABA & reduces Glutamate
-Triggers Melatonin production
-Inhibit ACTH hormone release (this hormone tells your adrenals to produce cortisol, stress hormone) -mg deficiency creates stress & a vicious cycle -overactive nervous system, mucho calcio poco magnesio (calcium = excitatory)


CONCLUSIONS
You want to add MAGNESIUM in your POST and PRE WORKOUT. We saw that MAG is needed DURING the workout (energy, cramps, lactate, glucose) and AFTER (glucose “absorption”, lactate, mitochondria, recovery) So, how much?

Everyone is different. EXPERIMENT. SEE FOR YOURSELF. Start with 1g of Mg for BOTH the PRE and POST workout.

Sources: too many


Worried about COVID-19?
NO NEED TO: MAGNESIUM WILL PROTECT YOU AND YOUR LOVED ONES FROM IT.
In this GIGA Spoiler you’ll discover HOW MAGNESIUM literally IMPEDES COVID from INFECTING YOU.

and no it wont be “magnesium boost ur immune system and strengthens your antioxidant system!!!!1!1!!"

if not giga high iq dont read
A) WHAT DOES COVID DO INSIDE THE CELL?

To understand the entirety of this spoiler, you first need to understand this.
Historically, it's believed that once a cell gets infected, it was beyond all help. That white blood cells (WBCs) were the only ones able to combat to combat pathogens.
The ONLY believed way to terminate the pathogen was to let NK Cells & Cytotoxic T cells to target & kill the infected cell.

Now,

Do you think that our cells, that went through MILLIONS of YEARS of evolutionary pressure, would let a pathogen do whatever it wants inside them?

Do you think that they are THAT NAIVE?

Infected cells (that aren’t WBCs) themselves are able to DETECT and DESTROY INTRACELLULAR PATHOGENS. This is called cell-autonomous immunity (let's call it intracellular immunity)

View attachment 1125508

When a RNA virus (like COVID) enters your cell to do nasty things, the Toll-Like RECEPTOR 3 (TLR3) and retinoic acid-inducible gene I-like RECEPTORS (RLRs)
Are in charge of RECOGNIZING the virus and NOTIFYING ur MITOCHONDRIA thru MAVS (mitochondrial antiviral signaling)


View attachment 1125511

Once ur mitochondria knows, it signals to the NUCLEUS to produce NF-kB which enhances the release of inflammatory cytokines and Type 1 Interferons, the latter inhibits VIRAL REPLICATION.

They’ve developed evolutionary strategies to reproduce and survive inside our cells, to evade their intracellular immunity. Their main goal in ur cell is not to replicate. IS TO RECRUIT, CONTROL and DAMAGE ORGANELLES. TO HIJACK YOUR CELL. But why would they do that?

Because viruses ASSEMBLE INTRACELLULAR "VIRAL FACTORIES", made of organelles. Guess what's the goal of these factories. EXACTLY. TO REPLICATE THE VIRUS AND TO PROTECT VIRAL PROTEINS (from intracellular immunity)


"Transmission electron microscopy shows the ultrastructure of factories for the related iridoviruses. Numerous mitochondria (mi) accumulate around the factory (vf), where viral particles start to be seen (arrows)" (N) is the nucleus. FYI IRIDOVIRUSES are kinda similar to COVID, they are ADN viruses and orthocoronavidae are ARN based. COVID eventually will do the same.

Now, take a guess which ORGANELLE is THE MAIN TARGET:

View attachment 1125512

A) THE ALL MIGHTY MITOCHONDRIA
B) da endoplasmic reticulum
C) da nucleus
D) da baby



CORRECT. Da Bab- The mitochondria. The NRG factories of your cells, the powerhouses, the ENGINES.



B) MITOCHONDRIA: FRIEND OR FOE?

Viruses damage the Mitochondrial DNA (mtDNA) to EVADE, CONTROL and INHIBIT the FIRST intracellular immunity response (above mentioned)

This mtDNA damage lowers your Mitochondrial Membrane Potential. MMP reflects how EFFECTIVE the mitochondrial processes are;

- The Krebs Cycle
- Electron Transport Chain
- Beta Oxidation of Fatty Acids

- And Oxidative Phosphorylation

In simple words: MMP reflects how effective your mitochondria is at creating ATP (ENERGY).


High MMP means you have EFFECTIVE mitochondria. That they r healthy and functional. CONGRATS.
High MMP will let the Mitochondria have a healthy life cycle: Fussion (Mitochondrial Biogenesis), Fission, Mitophagy, Apoptosis
But low MMP? Will IMPEDE mitochondria to have a healthy life cycle.

View attachment 1125518

This will keep dysfunctional and WEAK energy factories in your body. Since they can't go thru a normal life cycle. Now, MMP not only it's disrupted from the mtDNA damage, but viruses CAN ALSO CONTROL MMP TO THEIR WILL.

VIRUSES reduce MMP levels so that the cell continues to function & does not undergo through apoptosis (cellular death) letting them replicate as much as possible.

IT'S A MASTER HIJACK & ROBBERY. This is what happens during severe COVID:
View attachment 1125520


"Altered bioenergetics and mitochondrial dysfunction of monocytes in patients with COVID‐19 pneumonia"

Monocytes (WBCs) suffer FROM LOW MMP DURING COVID. COVID's MAIN TARGET IS THE MITOCHONDRIA.
And that's why Long Haulers suffer from fatigue.


https://www.embopress.org/doi/full/10.15252/emmm.202013001

Once COVID has replicated enough, it increases proteins that activate fission, ending in apoptosis (cellular death).
Now the COVIDs are free, they'll infect more cells and they repeat this cycle until conquest. W for COVID.

But...

If we add MAGNESIUM to the equation...




C) MAGNESIUM: THE REAL VAXX
Before revealing u the magic properties of this mineral...

A QUICK SUMMARY:
1) EVERY cell can defend itself from pathogens

2) MITOCHONDRIA is the KEY PLAYER of intracellular AND extracellular immunity. Shitty mitochondrial = shitty immune system.

3) MMP reflects how good ur mitochondria creates ENERGY. How effective it is at it's processes.

4) High MMP = healthy life cycle. Low MMP = dysrupted life cycle. We want high MMP.

5) Viruses recruit organelles to create "viral factories", the mitochondria is the main target and is damaged & hijacked by COVID, this inhibits intracellular immunity and facilitates viral replication (from the factories)



Now, on Magnesium:

Low Magnesium will disrupt your MMP. We know that Magnesium is IMPERATIVE for ALL mitochondrial processes. For ex, the krebs cycle. Where your cells use the food you eat to produce ATP, energy. Magnesium activates 3 dehydrogenases (enzymes) in your mitochondrial matrix:

- Pyruvate dehydrogenase (mitochondrial pyruvate → Acetyl-CoA)
- Isocitrate dehydrogenase (isocitrate → 2-oxoglutarate)
- 2-Oxoglutarate dehydrogenase (2-oxoglutarate → Succinyl-CoA).


Magnesium determines how fast u produce NRG.

If you’re Magnesium deficient? (99.9% probable)

These enzymes WILL NOT function optimally. This’ll slow down the speed and efficiency of the krebs cycle, causing a lower energy production.


Magnesium ACTIVATES the F0/F1-ATP synthase, which is the "machine" where oxidative phosphorylation occurs, where ADP is converted to ATP.

OXPHOS ATP production is cucked without magnesium.

If you’re Magnesium deficient? ()

Guess what will happen to that "machine"? It won’t work. It won’t produce ATP. Oxidative phosphorylation gets fucked up. And ur cells too.

Knocking down the MRS2 (magnesium transporter to mitochondria's membrane) disrupts NRG production AND ur MITOCHONDRIAL STRUCTURE.

The Krebs Cycle was HIGHLY dysrupted, 24 metabolites significantly differed between normal cells (control) and MRS2-KD cells

MRS2-KD dropped almost TWO FOLD the MMP level, reduced ATP levels in the nucleus, cytosol (the fluid inside ur cell), while increased mtATP


Now, time to connect da dots

If COVID lowers ur MMP to hijack the cell & replicate successfully, and a MAGNESIUM deficiency LOWERS MMP...

You’re creating the environment for COVID to succeed. U r assuring a COVID infection without Magnesium

Basically

u r fucked mate


BUT, Here's where the mineral's magic comes in:
If we add MAGNESIUM to the equation, the MMP WILL RETURN to NORMAL. NRG production will be restored. The TCA Cycle, Oxidative Phosphorylation, Electron TC will get back to normal.

It'll give your mitochondria the ability to break free from COVID’s chains, it will reactivate your cell and it’s intracellular immunity defenses. It will be able to defend itself, it’ll inhibit viral replicating (through Type 1 Interferon). And COVID?

Will DIE as the weak virus it is. Literally you’re inhibiting a COVID infection with magnesium. Now, you may think: “oh don’t worry redface i’m getting enough magnesium from my Mg Glycinate pills! im safe :D” No you fucking don't. Even if it says "+%150 the RDI per X capsules"


You see, what REALLY matters is the ELEMENTAL magnesium. It’s the real quantity of how much Mag you’re getting. 11mg of ELEMENTAL magnesium per body weight (kg) is the quantity you should aim to get. Not what the virgin RDI says (its bullshit anyways).


Magnesium Chloride (MgCl) has 12% elemental mag. (60mg per 500mg), while Mg Glycinate has 14% (70mg per 500mg) For MAXXing magnesium levels, i recommend everyone MgCl, while MgGly is best before sleep (along L-theanine) So if u weigh 75kg u should get MINIMUM 825mg DAILY. U WILL NOT GET THIS FROM SUPPLEMENTS ONLY!!! U NEED TO EAT MAGNESIUM RICH FOODS.

For food sources, stick with CACAO, HEMP SEEDS and ALGAE (chlorella, spirullina, etc. the darker the better)


i wont add sources bc im too lazy:)

for low iq
food sources: stick with CACAO, HEMP SEEDS and ALGAE (chlorella, spirullina, etc. the darker the better)

Magnesium in spinach & grains is useless, a lot of anti nutrients in both.

You MUST supplement with Magnesium. Everyone is so deficient in it. Depleted soils, stress, excess calcium, anti nutrients, SUGAR, stimulants (coffee included), alcohol, low magnesium in foods...

All these factors make almost IMPOSSIBLE to get enough Mag from diet alone

straight to BOTB
 
I suffer from constipation
 
Boil good leafy greens (kale, Swiss chard, maybe spinach) for 25 minutes with a bit of Sodium Bicarbonate mid boiling. Dump the vegetables (or eat them) and drink the water, it is very concatenated in Magneiusm and Calcium as they quickly leach out.
Also buckwheat has a lot of Magnesium
 
Boil good leafy greens (kale, Swiss chard, maybe spinach) for 25 minutes with a bit of Sodium Bicarbonate mid boiling. Dump the vegetables (or eat them) and drink the water, it is very concatenated in Magneiusm and Calcium as they quickly leach out.
Also buckwheat has a lot of Magnesium
Daily reminder
 
Not trynna be rude but fuck leafy greens
I understand but you can dump the leaves, and just drink the water. Why do you dislike them?
 
more threads coming
Bro you never drop those new threads?

Pls continue to drop some bangers, like OP. It would benefit the forum greatly
 
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Bro you never drop those new threads?

Pls continue to drop some bangers, like OP. It would benefit the forum greatly
thx for motivating me bro i will drop a thread this week or next week, going to my aunts birthday in england so will take some time compiling all the information on my flight or something

thanks for stickying ❤️❤️
 
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Very useful, would you recommend any supplement that contains these types of magnesium ?
Most mag supplement ive came across all have either citrate (which makes me shit way too much) or oxide...
 
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B
 

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Me and my brother started taking magnesium before bed and holy shit it helps us sleep. Both of us regularly have vivid dreams we can remember and don’t wake up in the night.
 
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Very useful, would you recommend any supplement that contains these types of magnesium ?
Most mag supplement ive came across all have either citrate (which makes me shit way too much) or oxide...
go with magnesium chloride if you are looking to maximise the magnesium content within your body.

topical magnesium (bath) is also an option, look for pure magnesium flakes or epsom salts, i dont recommend to eat them if they're not food grade.
 
Me and my brother started taking magnesium before bed and holy shit it helps us sleep. Both of us regularly have vivid dreams we can remember and don’t wake up in the night.
magnesium is the king of all supplements.
 
Magnesium salt baths could be an easy hack instead supplements
 
multi-mineral supplementation for your skin. (magnesium, zinc, b-complex, calcium + d3, krill fish oil)
How much daily magnesium should I take? Same with zinc
 
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multi-mineral supplementation for your skin. (magnesium, zinc, b-complex, calcium + d3, krill fish oil)
Also how much daily magnesium should I take
 
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How much daily magnesium should I take? Same with zinc
IDEALLY 11mg of elemental magnesium per body weight (kg) is the quantity you should aim to get.

every form of magnesium has different percentage of elemental magnesium, mg chloride has the biggest % of elemental mg.

i recommend just getting into the habit of taking even a small bit, dont force yourself same with zinc, just start taking whatever zinc supplement start experimenting.
Magnesium salt baths could be an easy hack instead supplements
very good for recovery, eczema and whatever skin conditions. very good for athletes
 
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IDEALLY 11mg of elemental magnesium per body weight (kg) is the quantity you should aim to get.

every form of magnesium has different percentage of elemental magnesium, mg chloride has the biggest % of elemental mg.

i recommend just getting into the habit of taking even a small bit, dont force yourself same with zinc, just start taking whatever zinc supplement start experimenting.

very good for recovery, eczema and whatever skin conditions. very good for athletes
 
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I was hyped to see which one my magnesium was until I saw its the shitting nigga one :feelswhy::feelswhy:
 
First of all, everyone needs magnesium, many people are deficient in Magnesium due to modern agriculture techniques limiting the magnesium content in everyday foods. It is estimated that 50-60% of the gen pop is deficient in magnesium. The result? Many health problems.

I will try to make this thread as simple as possible for those with low iq
low iqcels please just dont read

You’ve probably heard lots about the miracles of Magnesium.
You know it's:
Involved in stress, sleep, depression, yadayada, but you go to Amazon and find +4000 Mag types.
So... which one should you choose?

I'll cover 4 things:
  1. The five best types
  2. Best for your goals
  3. When to take it
  4. 1, 2, 3 and 4
1. Magnesium GLYCINATE: The "Relaxing Nigga" Magnesium

If your bro told you he slept deeper than a mf then that nigga defo took Magnesium Glycinate.

It’s bound to the calming amino-acid GLYCINE, improving:
- vivid dreams
- REM Quality
- Melatonin
- GABA


Best for those who:
- Search for a deeper sleep.
When to take:

- Around 60-30 mins before going to bed, eyeball it

2. Magnesium L-Threonate: The “Nerdmaxxing Nigga” Magnesium

It has the potential to strengthen the HIPPOCAMPUS NEURONS, which play a major role in the functioning of the human brain.

The hippocampus belongs to the limbic system and plays an important role in the consolidation of information from short to long-term memory, and enables navigation via spatial memory.

Directly improving:
- Abstract thinking
- Learning
- Memory
- Focus


This form is extremely potent for Alzheimer's as it boosts Long Term Potentiation (LTP)
Fundamentally, boosting LTP means that you're directly enhancing learning as the synaptic connections within your brain are stronger due to frequent activation.

Powerful.

Best for those who:
- Search for a Cognitive boost
When to take:
- Morning, before work, study, or during an activity which requires you to think u low iq subhuman

3.
Magnesium Taurate: The “Athlete Nigga” Magnesium

It’s bound to the amino-acid TAURINE, improving:
- ATP (Energy) production

- Mitochondrial Function
- Nitric Oxide

- Blood Flow

tbh any form of Magnesium does this but this is if ur in beast mode 24/7


Best for those:
- Searching better performance in gym/field, recovery & mitochondrial function
When
to take:
- Pre/Post Workout or before bed

4. Magnesium Citrate: The "Shitting Nigga" Magnesium

This one will most definitely make you shit, it's a LAXATIVE and will rush water to your bowels.
I don’t recommend it for those who’re searching for higher Mag. levels, the strong movement will deplete nutrients from your body.

Best for those who:
- Need a natural laxative (and u like prostate stimulation)
When to take:
- When you want to cleanse your body

5.
Magnesium Chloride: The “The Average Nigga” Magnesium

Good for recovery since you lose a lot of salts when working out and... for digestion since you need chloride to produce... “HydroCHLORIC acid”, wow.

It’ll boost your overall mag. levels, improving:
- HCL production
- Digestion
- Recovery


Best for those who:
- Are searching for overall higher Mag. levels
When to take:
- Before bed / Post Workout.

These are the WORST types which i wont even talk about:

1. Aspartate & Glutamate
2. Oxide


#1: since both of them are excitatory - magnesium is better used for relaxation
#2: 5% absorption

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6024559/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3253515/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4397399/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6683096/
https://www.sciencedirect.com/science/article/pii/S0028390816302040
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4133642/
https://www.ncbi.nlm.nih.gov/books/NBK28252/
https://pubs.rsc.org/en/content/articlehtml/2017/ra/c6ra26959a

MAGNESIUM!
The most VITAL & IMPRESCINDIBLE nutrient for you, ATHLETE.
In this spoiler you’ll discover how to MAXX your performance with MAGNESIUM and... 5 ways MAG SKYROCKETS your ATHLETICISM.
not for subhumans, you won't last half a paragraph.

if not giga high iq dont read
1. GLYCOGEN BOOST:

As we know, Anaerobic exercise (lifting, sprints,,, explosive shit) demands a lot of glycogen. However, it’s rapidly depleted during the acute phase of exercise, and your body NEEDS MORE FUEL.

View attachment 1125440


Your liver donates it’s glycogen reserves and triggers gluconeogenesis; blood flow carries them to your MUSCLES. That Glucose gets INTO your muscle cells thx to GLUT-4; the main glucose transporter in your muscles.

View attachment 1125445

GLUT-4 expression SKYROCKETS during & after exercise in order to fulfill the HIGH GLUCOSE DEMAND. No GLUT-4, no party after muscle glycogen is depleted. Keep reading. Here’s where MAGNESIUM COMES IN
View attachment 1125446



Mg IMPROVES GLUT-4 expression AND modulates insulin activity in the GLUT-4 receptor. This allows MORE GLUCOSE to get into your muscles, hence, allowing GREATER GLYCOGEN STORES = more fuel = BETTER PERFORMANCE. BUT If you’re deficient on Mag? Your GLUT 4 activity DECREASES.


View attachment 1125448


Now... pay close attention to this: Some subjects received MgSO4 (Mg Sulfate) as a “preworkout”, some not. THOSE WHO RECEIVED MAGNESIUM? HAD A TWO FOLD (400% V 800%!) HIGHER MUSCLE GLYCOGEN CONTENT. TWO FUCKING FOLD



View attachment 1125456View attachment 1125457


2. LACTATE BUILDUP - DELAYED!

ah yes, our good friend lactate, very responsible for that “burn” you get during ANAEROBIC exercises (deadlift, pull ups, squats, sprints) but... how do you produce it?

You see, the reason you feel the “burn” in exercises such as a squat, a curl, or a circuit, is because LACTATE is a BYPRODUCT of glucose utilization. When your fast twitch muscle fibers use glucose, that glucose gets oxidized INTO PYRUVATE Then, PYRUVATE gets converted into....

View attachment 1125467

LACTATE, faster than your body can handle it which results in a burn.
The more glucose you use? The more lactate you will produce.

Imagine if YOU could delay the LACTATE BUILDUP.
if you could workout LONGER (and better) without “BURNING”... sounds like a dream... how could you do that....

EXACTLY WITH MOTHAfUCKING MAGNESIUM
In the same paper, Magnesium DELAYED MUSCLE LACTATE RISE for... 45 MINUTES during the SAME EXERCISE INTENSITY!!!!!!!!!!!!1!!!!
you’d still be sprinting & running while your opponents are drowning in lactate.

View attachment 1125469View attachment 1125470

On another note,
Lactate function goes way beyond than only the “burn” - Induces BDNF, regulates the CNS, and is a FUEL for your brain.
A lot of the cognitive benefits from exercise are thanks to lactate.

ps: lactate is NOT 100% responsible 4 the burn, hydrogen ions accumulating, calcium, inflammation, ALSO CONTRIBUTE
3. MITOCHONDRIAL IMPROVEMENT

Thanks to the oxygen demand & oxidative stress from exercise, your MITOCHONDRIA ALSO BREAKS DOWN -not only your muscle fibers-. This will trigger the “MITOCHONDRIAL BIOGENESIS” route. A self-renewal route where NEW & STRONGER mitochondria are created from existing ones.

This increases your mitochondrial:
- Oxidative phosphorylation capacity (hence a faster & better ATP production)
- “oxidative stress threshold”; they can handle more oxidative stress without breaking down
- and how fast you recover


View attachment 1125471

Like muscle protein synthesis BUT for your MITOCHONDRIA. However, most enzymes & proteins in this process...
- NEED MAGNESIUM TO WORK (cofactor)
For example, the efficacy of the DNA Ligase III group (enzymes; repair mtDNA), is HIGHLY DEPENDANT ON MAGNESIUM

DNA Ligases follow a 3 step process, specifically, 3 phosphoryl transfers. These 3 "steps" need Magnesium as a cofactor. Low magnesium = low DNA ligase efficacy = shitty repair = shitty mitochondrial biogenesis

View attachment 1125474


NO MAGNESIUM = SHITTY MITOCHONDRIAL BIOGENESIS = SHITTY MITOCHONDRIAL GAINZ.

YOU’LL PROGRESS SLOWER WITHOUT MAG.

YOUR ENDURANCE, STRENGTH & OVERALL FITNESS WONT PROGRESS AS YOU DESERVE.


FUCK THAT.

improving your mitochondria is CRITICAL for cognition, energy, athleticism, longevity and definitely for just feeling better. Remember: Improve your mitochondria and you'll improve how much energy you will create and use from food. (and how well you fight illness, cough, cough. covid)

4. ATP & ENERGY PRODUCTION

ah yes, ATP, the energy currency of the cell, the fuel used during the first few seconds of exercise.
those first warm up drills? sprinting to the bus? when you start running from the police man like the dirty nigga u are? ATP.

ATP is useless without Magnesium. What we call ATP, in reality, it's a ATP+magnesium complex. ATP must bind to a magnesium ion to be biologically active, creating Mg+2-ATP.


View attachment 1125478View attachment 1125479

Do you realize that your cell's energy currency is "useless" without magnesium? Your cells don't work efficiently without it. Literally your body depends on magnesium to work. Another point is energy metabolism. We know that many of the enzymes in gluconeogenesis AND in cellular respiration (ATP production process) are VERY sensitive to magnesium, but specifically the glycolytic enzymes and the enzymes in Krebs. A lot of the Krebs enzymes NEED MAGNESIUM TO WORK; Isocitrate dehydrogenase, a-Ketoglutarate (!!!), 2-oxoglutarate, pyruvate dehydrogenase just to name a few.

For example, isocitrate dehydrogenase regulates how fast the isocitrate (a citrate isomer) loses a carbon to form the five-carbon molecule α-ketoglutarate, through oxidative DECARBOXYLATION

If there’s no mag?
This enzyme IS DOWNREGULATED.
Low magnesium = slower energy metabolism.

FUCK THAT, YOU WANT A FAST ATP PRODUCTION EVEN IF YOU DEPLETE IT ALL.
You achieve that with magnesium.


Magnesium is VITAL for mitochondrial health, I mean mitochondria are your magnesium intracellular stores. That should tell you something.

View attachment 1125483View attachment 1125484

"Energy production depends upon cellular Mg status, since Mg-ATP is the direct molecule used in all physical activities."

5. RECOVERY

Read carefully, because if you’re serious about your progress in fitness/as an athlete/bodybuilder/whatever... Your recovery MUST be perfect. And by recovery I don't mean:
"oh bro don't train the same muscle everyday"
"bro you must rest 48hrs before hitting the same muscle again bro"

REAL recovery will give you the strength & energy you need to do that. And most of you know that magnesium is vital for recovery, but, you dont know the HOW.

We know that you, as an athlete, will have an excess of Oxidative Stress (inflammation), and it must be countered by your all mighty ANTIOXIDANT NETWORK:

Glutathione Reductase, Peroxide Dismutase, Melatonin (!!!), etc

If you're feeling more fatigued & sore than normal?
It means that ur antioxidant network isn’t handling the oxidative stress pretty well; your inflammation is rising. You’ll solve it with... MAGNESIUM, nigga.

A deficiency increases directly ALL INFLAMMATORY CYTOKINES (hence soreness & fatigue) AND indirectly through increasing NF-kB

View attachment 1125488View attachment 1125489

Nuclear Factor Kappa B is a genetic pathway that induces the activity of inflammatory cytokines, commands to your immune system to "INFLAME EVERYTHING"; starts/RISES inflammation.

View attachment 1125491View attachment 1125492

Mg INCREASES YOUR ANTIOXIDANT NETWORK "MgD (deficiency) was accompanied by a TWO FOLD decrease in GLUTATHIONE concentration in Red Blood Cells" Just by being MgD you have TWO FOLD less glutathione, your MASTER ANTIOXIDANT. Makes you an easy prey for inflammation = FATIGUE

View attachment 1125493

There are more ways a MgD increases OS & poor workout recovery, but the mentioned are the main ones.

AND There are more ways high Mg boosts recovery:
-Increases GABA & reduces Glutamate
-Triggers Melatonin production
-Inhibit ACTH hormone release (this hormone tells your adrenals to produce cortisol, stress hormone) -mg deficiency creates stress & a vicious cycle -overactive nervous system, mucho calcio poco magnesio (calcium = excitatory)


CONCLUSIONS
You want to add MAGNESIUM in your POST and PRE WORKOUT. We saw that MAG is needed DURING the workout (energy, cramps, lactate, glucose) and AFTER (glucose “absorption”, lactate, mitochondria, recovery) So, how much?

Everyone is different. EXPERIMENT. SEE FOR YOURSELF. Start with 1g of Mg for BOTH the PRE and POST workout.

Sources: too many


Worried about COVID-19?
NO NEED TO: MAGNESIUM WILL PROTECT YOU AND YOUR LOVED ONES FROM IT.
In this GIGA Spoiler you’ll discover HOW MAGNESIUM literally IMPEDES COVID from INFECTING YOU.

and no it wont be “magnesium boost ur immune system and strengthens your antioxidant system!!!!1!1!!"

if not giga high iq dont read
A) WHAT DOES COVID DO INSIDE THE CELL?

To understand the entirety of this spoiler, you first need to understand this.
Historically, it's believed that once a cell gets infected, it was beyond all help. That white blood cells (WBCs) were the only ones able to combat to combat pathogens.
The ONLY believed way to terminate the pathogen was to let NK Cells & Cytotoxic T cells to target & kill the infected cell.

Now,

Do you think that our cells, that went through MILLIONS of YEARS of evolutionary pressure, would let a pathogen do whatever it wants inside them?

Do you think that they are THAT NAIVE?

Infected cells (that aren’t WBCs) themselves are able to DETECT and DESTROY INTRACELLULAR PATHOGENS. This is called cell-autonomous immunity (let's call it intracellular immunity)

View attachment 1125508


When a RNA virus (like COVID) enters your cell to do nasty things, the Toll-Like RECEPTOR 3 (TLR3) and retinoic acid-inducible gene I-like RECEPTORS (RLRs)
Are in charge of RECOGNIZING the virus and NOTIFYING ur MITOCHONDRIA thru MAVS (mitochondrial antiviral signaling)


View attachment 1125511

Once ur mitochondria knows, it signals to the NUCLEUS to produce NF-kB which enhances the release of inflammatory cytokines and Type 1 Interferons, the latter inhibits VIRAL REPLICATION.

They’ve developed evolutionary strategies to reproduce and survive inside our cells, to evade their intracellular immunity. Their main goal in ur cell is not to replicate. IS TO RECRUIT, CONTROL and DAMAGE ORGANELLES. TO HIJACK YOUR CELL. But why would they do that?

Because viruses ASSEMBLE INTRACELLULAR "VIRAL FACTORIES", made of organelles. Guess what's the goal of these factories. EXACTLY. TO REPLICATE THE VIRUS AND TO PROTECT VIRAL PROTEINS (from intracellular immunity)


"Transmission electron microscopy shows the ultrastructure of factories for the related iridoviruses. Numerous mitochondria (mi) accumulate around the factory (vf), where viral particles start to be seen (arrows)" (N) is the nucleus. FYI IRIDOVIRUSES are kinda similar to COVID, they are ADN viruses and orthocoronavidae are ARN based. COVID eventually will do the same.

Now, take a guess which ORGANELLE is THE MAIN TARGET:

View attachment 1125512

A) THE ALL MIGHTY MITOCHONDRIA
B) da endoplasmic reticulum
C) da nucleus
D) da baby



CORRECT. Da Bab- The mitochondria. The NRG factories of your cells, the powerhouses, the ENGINES.



B) MITOCHONDRIA: FRIEND OR FOE?

Viruses damage the Mitochondrial DNA (mtDNA) to EVADE, CONTROL and INHIBIT the FIRST intracellular immunity response (above mentioned)

This mtDNA damage lowers your Mitochondrial Membrane Potential. MMP reflects how EFFECTIVE the mitochondrial processes are;

- The Krebs Cycle
- Electron Transport Chain
- Beta Oxidation of Fatty Acids

- And Oxidative Phosphorylation

In simple words: MMP reflects how effective your mitochondria is at creating ATP (ENERGY).

High MMP means you have EFFECTIVE mitochondria. That they r healthy and functional. CONGRATS.
High MMP will let the Mitochondria have a healthy life cycle: Fussion (Mitochondrial Biogenesis), Fission, Mitophagy, Apoptosis
But low MMP? Will IMPEDE mitochondria to have a healthy life cycle.

View attachment 1125518

This will keep dysfunctional and WEAK energy factories in your body. Since they can't go thru a normal life cycle. Now, MMP not only it's disrupted from the mtDNA damage, but viruses CAN ALSO CONTROL MMP TO THEIR WILL.

VIRUSES reduce MMP levels so that the cell continues to function & does not undergo through apoptosis (cellular death) letting them replicate as much as possible.

IT'S A MASTER HIJACK & ROBBERY. This is what happens during severe COVID:
View attachment 1125520


"Altered bioenergetics and mitochondrial dysfunction of monocytes in patients with COVID‐19 pneumonia"

Monocytes (WBCs) suffer FROM LOW MMP DURING COVID. COVID's MAIN TARGET IS THE MITOCHONDRIA.
And that's why Long Haulers suffer from fatigue.


https://www.embopress.org/doi/full/10.15252/emmm.202013001

Once COVID has replicated enough, it increases proteins that activate fission, ending in apoptosis (cellular death).
Now the COVIDs are free, they'll infect more cells and they repeat this cycle until conquest. W for COVID.

But...

If we add MAGNESIUM to the equation...




C) MAGNESIUM: THE REAL VAXX
Before revealing u the magic properties of this mineral...

A QUICK SUMMARY:
1) EVERY cell can defend itself from pathogens

2) MITOCHONDRIA is the KEY PLAYER of intracellular AND extracellular immunity. Shitty mitochondrial = shitty immune system.

3) MMP reflects how good ur mitochondria creates ENERGY. How effective it is at it's processes.

4) High MMP = healthy life cycle. Low MMP = dysrupted life cycle. We want high MMP.

5) Viruses recruit organelles to create "viral factories", the mitochondria is the main target and is damaged & hijacked by COVID, this inhibits intracellular immunity and facilitates viral replication (from the factories)



Now, on Magnesium:

Low Magnesium will disrupt your MMP. We know that Magnesium is IMPERATIVE for ALL mitochondrial processes. For ex, the krebs cycle. Where your cells use the food you eat to produce ATP, energy. Magnesium activates 3 dehydrogenases (enzymes) in your mitochondrial matrix:

- Pyruvate dehydrogenase (mitochondrial pyruvate → Acetyl-CoA)
- Isocitrate dehydrogenase (isocitrate → 2-oxoglutarate)
- 2-Oxoglutarate dehydrogenase (2-oxoglutarate → Succinyl-CoA).


Magnesium determines how fast u produce NRG.

If you’re Magnesium deficient? (99.9% probable)

These enzymes WILL NOT function optimally. This’ll slow down the speed and efficiency of the krebs cycle, causing a lower energy production.


Magnesium ACTIVATES the F0/F1-ATP synthase, which is the "machine" where oxidative phosphorylation occurs, where ADP is converted to ATP.

OXPHOS ATP production is cucked without magnesium.

If you’re Magnesium deficient? ()

Guess what will happen to that "machine"? It won’t work. It won’t produce ATP. Oxidative phosphorylation gets fucked up. And ur cells too.

Knocking down the MRS2 (magnesium transporter to mitochondria's membrane) disrupts NRG production AND ur MITOCHONDRIAL STRUCTURE.

The Krebs Cycle was HIGHLY dysrupted, 24 metabolites significantly differed between normal cells (control) and MRS2-KD cells

MRS2-KD dropped almost TWO FOLD the MMP level, reduced ATP levels in the nucleus, cytosol (the fluid inside ur cell), while increased mtATP


Now, time to connect da dots

If COVID lowers ur MMP to hijack the cell & replicate successfully, and a MAGNESIUM deficiency LOWERS MMP...

You’re creating the environment for COVID to succeed. U r assuring a COVID infection without Magnesium

Basically

u r fucked mate


BUT, Here's where the mineral's magic comes in:
If we add MAGNESIUM to the equation, the MMP WILL RETURN to NORMAL. NRG production will be restored. The TCA Cycle, Oxidative Phosphorylation, Electron TC will get back to normal.

It'll give your mitochondria the ability to break free from COVID’s chains, it will reactivate your cell and it’s intracellular immunity defenses. It will be able to defend itself, it’ll inhibit viral replicating (through Type 1 Interferon). And COVID?

Will DIE as the weak virus it is. Literally you’re inhibiting a COVID infection with magnesium. Now, you may think: “oh don’t worry redface i’m getting enough magnesium from my Mg Glycinate pills! im safe :D” No you fucking don't. Even if it says "+%150 the RDI per X capsules"


You see, what REALLY matters is the ELEMENTAL magnesium. It’s the real quantity of how much Mag you’re getting. 11mg of ELEMENTAL magnesium per body weight (kg) is the quantity you should aim to get. Not what the virgin RDI says (its bullshit anyways).


Magnesium Chloride (MgCl) has 12% elemental mag. (60mg per 500mg), while Mg Glycinate has 14% (70mg per 500mg) For MAXXing magnesium levels, i recommend everyone MgCl, while MgGly is best before sleep (along L-theanine) So if u weigh 75kg u should get MINIMUM 825mg DAILY. U WILL NOT GET THIS FROM SUPPLEMENTS ONLY!!! U NEED TO EAT MAGNESIUM RICH FOODS.

For food sources, stick with CACAO, HEMP SEEDS and ALGAE (chlorella, spirullina, etc. the darker the better)


i wont add sources bc im too lazy:)

for low iq
food sources: stick with CACAO, HEMP SEEDS and ALGAE (chlorella, spirullina, etc. the darker the better)

Magnesium in spinach & grains is useless, a lot of anti nutrients in both.

You MUST supplement with Magnesium. Everyone is so deficient in it. Depleted soils, stress, excess calcium, anti nutrients, SUGAR, stimulants (coffee included), alcohol, low magnesium in foods...

All these factors make almost IMPOSSIBLE to get enough Mag from diet alone

 
Magnesium is legit, it’s a necessity for all men along with Vitamin D3 + K2, Fish oil and Zinc.
 
what about magnesium malate?
 
Buy the Sigma test booster by Derek and Andrew Huberman
 
Imagine coping with not having enough magnesium (which literally means nothing) when ppl on this site are literally getting Bimax and LL.
 
How much magnesium should you take daily:unsure:
 
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