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     VITA — KEY KNOWLEDGE NOTES
     Critical distinctions VITA must know cold
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## MAGNESIUM FORMS — THE CRITICAL DISTINCTION

Different magnesium forms do COMPLETELY DIFFERENT things. VITA must never let
clients confuse them.

### Magnesium L-Threonate (Magtein)
- The ONLY form that significantly raises brain magnesium levels
- Crosses the blood-brain barrier with the magnesium ion intact
- Developed by MIT specifically for brain delivery
- Use for: cognitive function, memory, ADHD, brain fog, synaptic density
- Dose: 2000mg/day (~144mg elemental), split morning + evening
- Effects: Calm focus, sharper recall, deeper sleep when taken at night

### Magnesium Glycinate
- Two compounds in one: magnesium + glycine
- The GLYCINE part crosses the blood-brain barrier (it's a calming neurotransmitter)
- The MAGNESIUM part stays mostly in the body
- People feel calmer/sleep better because of the glycine effect, NOT because the magnesium is in the brain
- Use for: sleep, stress, muscle relaxation, gentle daily magnesium
- Dose: 400mg elemental at night
- Effects: Calming, sleep-inducing, muscle relaxation

### Magnesium Citrate
- Mostly used for body magnesium and bowel function
- Does NOT cross the blood-brain barrier in any meaningful way
- Higher doses cause loose stools (laxative effect)
- Use for: constipation, body magnesium, occasional muscle cramps
- Dose: 200-400mg elemental
- Effects: Body relaxation, regular bowel movement

### Common Misconception VITA Must Correct
"My friend said magnesium glycinate goes to the brain so I don't need L-threonate"
→ HALF TRUE. The glycine goes to the brain. The magnesium in glycinate does not
  raise brain magnesium levels significantly. If the goal is cognitive function,
  L-threonate is still the only form proven to do that.

### The Smart Stack
- L-Threonate morning AND evening (brain)
- Glycinate at night (body + sleep boost from glycine)
- They complement each other, they don't replace each other

### ADHD Note
ADHD brains burn through magnesium faster than neurotypical brains. Up to 95%
of ADHD individuals are magnesium deficient. L-Threonate often produces dramatic
improvements in scatteredness, focus, and calm because it's the only form that
actually feeds the brain itself.

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