Thread by @HealthOverhaul

YOUR magnesium CHEAT SHEET 🦹

If you take one supplement for mental & cardiovascular health

Make it magnesium

Read about: below 👇👇
✅The facts
✅Health benefits
✅Protocols
✅Own experience
✅Science
#health #sleep #mentalhealth
@_atanas_ @_INPST @DHPSP @ScienceCommuni2

1. Some Facts

Magnesium is an ESSENTIAL cofactor(helper) for every single cell in your body

Involved in over 350+ enzymatic processes in the body

50-75% of the population does NOT meet the required daily intake of 400-420 mg for men & 310-320 mg for women

1.1 Some Facts

It's main functions are:
✅Energy production
✅Nervoussystem function
✅Gene regulation & repair
✅Protein synthesis
✅Electrolyte balance

1.2 Some facts

Can you get enough magnesium from food?

Truth is it's pretty hard
➡️Water is demineralized
➡️Processed food is void of nutrients
➡️High-intensity agriculture produces less nutrient-dense crops

2. Benefits

Magnesium has been proven to play a major role or improve:

✅Mood
✅Anxiety
✅Sleep
✅Stress
✅Migrains
✅Cardiovascular health
✅Reproductive health
✅Inflammation
✅Bone health
✅Digestive motility
✅Diabetes type 2
✅Exercise performance & recovery

3. Protocols

Aim for 400-450 mg/day for men & 300-350 mg/day for women (more won't hurt!!)

We are talking about elemental magnesium here

Mg is bound to another molecule so for example 500mg Mg glycinate contains 70mg elemental magnesium, the rest is the weight of glycine

3.1 Protocols

All forms of magnesium contain magnesium (Duh)

That's why to choose the type of magnesium you want for your specific purpose

You look at what it's bound to and the benefits of that molecule

e.g. Mg-Glycinate = Magnesium + Glycine

3.2 Protocols

Magnesium-rich foods include:
➡️Pumpkin seeds
➡️Almonds
➡️Spinach
➡️Cashews
➡️Peanuts

4. Personal experience

For me personally, the biggest improvement was sleep

I sleep quicker, deeper and feel more rested

I use MgGlycinate

5. Science

The Importance of Magnesium in Clinical Healthcare
ncbi.nlm.nih.gov/pmc/articles/P…

5.1 Science

Magnesium and excercise
pubmed.ncbi.nlm.nih.gov/28846654/
pubmed.ncbi.nlm.nih.gov/24465574/

5.2 Science

Magnesium and cardiovascular risk
pubmed.ncbi.nlm.nih.gov/29389872/
pubmed.ncbi.nlm.nih.gov/36035961/

5.3 Science

Mood (Anxiety, depression, stress)
pubmed.ncbi.nlm.nih.gov/16542786/

ncbi.nlm.nih.gov/pmc/articles/P…

pubmed.ncbi.nlm.nih.gov/27869100/

pubmed.ncbi.nlm.nih.gov/29920004/#:~:t….

Science 5.4

Type 2 Diabetes
pubmed.ncbi.nlm.nih.gov/26322160/
pubmed.ncbi.nlm.nih.gov/31713111/

Science 5.5

Sleep
pubmed.ncbi.nlm.nih.gov/23853635/
pubmed.ncbi.nlm.nih.gov/34883514/
ncbi.nlm.nih.gov/pmc/articles/P…

Science 5.6

Sexual health
pubmed.ncbi.nlm.nih.gov/16879686/

Hope this is useful to you!

I give advice on health via Supplementation & behavior

Great things to come!

Follow me if you're interested!!✌️🙏🙏
#health #sleep #biohacking