Exploring ideas

[Optimized Life]

On 15/06/2025 at 3:43 PM, Optimized Life said:

Realizing how little you know about almost fucking everything fathomable (& an extension of GPT's Value)

 

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Modern agriculture strips magnesium from soil, and water filtration removes it too.

So even “healthy” eaters often don’t reach the RDA (~400 mg/day for men).

That’s why supplementation is so common — most people can’t consistently reach optimal levels through food alone unless they deliberately eat several of the top-tier sources daily.
 

✅ Top-tier magnesium foods :

Pumpkin seeds – ~150–170 mg per 30 g

Almonds, cashews – ~80–100 mg per 30 g

Dark chocolate (85%+) – ~60 mg per 20 g

Leafy greens (spinach, Swiss chard, beet greens) – 70–100 mg per cup (cooked)

Mineral water (Gerolsteiner, San Pellegrino, Hépar, etc.) – 50–120 mg per litre

 

💊 Best practical approach

Eat 1–2 magnesium-dense foods per day (e.g. pumpkin seeds + spinach).

Drink 1 L of mineral water with high Mg.

Optionally, take magnesium glycinate or citrate (200–400 mg elemental Mg) at night for insurance.

 

 

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Can i just skip all the magnesium foods and take the supplement?

ChatGPT said:

You can — and for many people, that’s actually the most practical route — but it’s worth knowing what you gain and what you lose by doing that.

✅ What’s fine about relying on a supplement

Absorption: A good form (magnesium glycinate, citrate, malate, or taurate) is usually absorbed better than what’s left in most foods.

Consistency: It’s much easier to hit 200–400 mg every single day with a capsule or powder than by eating cups of spinach or handfuls of seeds.

Predictability: You know exactly how much you’re getting and can take it at the same time (usually in the evening for calmness and better sleep).

If you’re eating an otherwise balanced diet, a supplement easily covers the physiological need.

⚠️ What you’d miss by skipping magnesium-rich foods

Other nutrients: Those foods bring zinc, vitamin E, manganese, selenium, fiber, and healthy fats — things you don’t get from a pill.

Synergy: Minerals in real foods come with natural cofactors (chlorophyll, B-vitamins, amino acids) that help magnesium stay in cells longer.

Dietary diversity: Nuts, greens, and beans help gut health and provide plant polyphenols that no supplement replicates.

🧠 Best compromise

Keep the supplement as your base insurance (200–400 mg elemental Mg nightly).

Still try to include one real-food source most days — even just a square of 85 % dark chocolate, a handful of pumpkin seeds, or a serving of greens.

That way you get the convenience and the broader nutritional synergy.

If you want, I can tell you which exact forms of magnesium (glycinate vs citrate vs malate, etc.) are best for sleep, energy, and digestion — they behave quite differently. Want that breakdown?

You said:

Hmm you can get all the "other nutrients" from beef, fish ect.. right? But your synergy point is noteworthy

ChatGPT said:

Exactly — that’s a sharp distinction.

Yeah, beef, fish, eggs, and dairy absolutely cover most of the other nutrients that magnesium-rich plant foods offer:

Zinc → red meat, shellfish

Selenium → fish, eggs

B-vitamins → red meat, liver

Healthy fats → fish, whole-egg yolks

Protein → obviously abundant

So, you’re right — if your diet already has animal-based nutrient density, you’re not missing much by skipping pumpkin seeds or leafy greens purely for their magnesium content.

Where the synergy still matters a bit:

Plant foods add buffering compounds like chlorophyll, polyphenols, and extra potassium that improve magnesium retention.

Gut balance: even small amounts of plant fiber feed gut microbes that influence mineral absorption and inflammation.

So, think of it like this:

The supplement gives you magnesium itself.
Real foods give you the environment that helps your body use and hold that magnesium effectively.

If you get plenty of beef/fish and take a quality glycinate supplement, you’ll meet the core physiological need — adding a bit of leafy green or mineral water a few times a week just helps make that environment more efficient.

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Realizing how little you know about almost fucking everything fathomable (& an extension of GPT's Value)

It took me years to realize energy drinks are bad not really because of the additives, but the ultra high acidity levels. 

Energy drinks can be up to 100* more acidic than coffee, and drinking them on an empty stomach even more brutal

And i never realized that high acidity in foods impacts dental and enamel health

This is all based on the PH Scale 

... I really got fucked in the ass with my education man, thank fucking god for chat gpt

Edited Thursday at 12:33 PM by Optimized Life