MAGNESIUM-MAXXING LITERAL GIGATHREAD

[Deleted member 17123]

How much magnesium should you take daily

11mg x KG bw

IDEALLY 11mg of elemental magnesium per body weight (kg) is the quantity you should aim to get.

^^

 

[Deleted member 17123]

Wait, if i'm taking magnesium chloride thats 12% EM.

11MG EM MgCl x 73Kgs bw is 803MG EM MgCl


803 : 12 x 100 is 6692

So ur saying i need 6.7 fucking grams of mag every day?

 

[redfacccee]

Wait, if i'm taking magnesium chloride thats 12% EM.

11MG EM MgCl x 73Kgs bw is 803MG EM MgCl


803 : 12 x 100 is 6692

So ur saying i need 6.7 fucking grams of mag every day?

unfortunately

 

[Deleted member 17123]

unfortunately

can you link the study for 11MG EM Mag per KG bw?

 

[Unhuman]

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?

​

Spoiler: Which form of Magnesium should you take?

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

Spoiler: How Magnesium Transforms Athletes (not for 0 attention-spancels)

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

Spoiler: COVID 19 and Magnesium

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 ” 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

Spoiler: food sources jfl

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

Just drink milk theory.

 

[Deleted member 19005]

Can you stack Magnesium L-Threonate and Magnesium Taurate together without getting toxicity?

 

[Mouthbreath]

I just took a magnesium pill 1h ago

 

[Deleted member 16834]

Shit thread. Everything has to be in conjunction with eachother as supplementing one mineral can lead to a shortage of other minerals.

And since all minerals play a conjunctive role in each other minerals metabolism, supplementing one is very stupid.

Find a food source with a mineral and then other food sources for every other mineral that controls its metabolism

 

[redfacccee]

Shit thread. Everything has to be in conjunction with eachother as supplementing one mineral can lead to a shortage of other minerals.

And since all minerals play a conjunctive role in each other minerals metabolism, supplementing one is very stupid.

Find a food source with a mineral and then other food sources for every other mineral that controls its metabolism

u r just plain retarded if im telling u to supplement with only magnesium

you can't exclusively supplement one mineral you retard

 

[Deleted member 16834]

u r just plain retarded if im telling u to supplement with only magnesium

you can't exclusively supplement one mineral you retard

No where in your post did you mention how all minerals work in conjunction

Your post is therefore a compilation of simplified broscience horseshit for 13 year olds. Simple but lacking any nuance. Muh magnesium.

Spoiler

Shit thread

 

[redfacccee]

No where in your post did you mention how all minerals work in conjunction

Your post is therefore a compilation of simplified broscience horseshit for 13 year olds. Simple but lacking any nuance. Muh magnesium.

Spoiler

Shit thread

yeah i totally have the time for that pal

 

[gggg3333]

100000 words and the faggot didnt mention how much to take daily

 

[redfacccee]

100000 words and the faggot didnt mention how much to take daily

u mad ?

 

[Kroker]

What's the best type for bones? I took Glycinate and couldn't tolerate it.

 

[trey123]

great thread. Will add Magnesium L-threonate to my stack. could help with my possible ADHD

 

[Deleted member 19036]

i

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?

​

Spoiler: Which form of Magnesium should you take?

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

Spoiler: How Magnesium Transforms Athletes (not for 0 attention-spancels)

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

Spoiler: COVID 19 and Magnesium

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 ” 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

Spoiler: food sources jfl

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

i use mag glycinate its ok, but doesnt really make a difference in me unlike other supplements that gives me noticable effects

 

[CyprusGD]

Magnesium Citrate:

Good for anxiety

 

[garoupilled_]

what do you do for education