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Should I Take Magnesium Supplements? Everything You Need to Know

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Should I Take Magnesium Supplements? Everything You Need to Know


Suddenly, everyone is obsessed with magnesium supplements. It’s the key ingredient in #sleepygirlmocktails, powders stirred into tart cherry juice and prebiotic soda, a wellness cocktail for anxious millennials. Your coworkers are popping magnesium glycinate before bed instead of melatonin, because it allegedly cures insomnia, constipation, and existential dread. Folks seem especially concerned with optimizing their poop and pillow time. In the past year, Google searches for “which magnesium is best for sleep” and “which magnesium makes you poop” have more than doubled.

Magnesium is essential for maintaining a healthy cardiovascular system. It’s also one of the most abundant minerals in the human body, running more than 300 biochemical reactions, from protein synthesis to nerve function and blood sugar regulation. It supports bone structure and helps shuttle calcium and potassium across cell membranes, a process that allows for muscle contractions and normal heart rhythms.

You can get it from foods like legumes, leafy vegetables, and whole grains, or from fortified foods and dietary supplements. The question is: Do you need to supplement?

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Symptoms of Magnesium Deficiency

While an essential mineral for overall health, many people don’t get enough magnesium. This is partly because magnesium is predominantly found in high-fiber foods, and a significant portion of Americans do not consume sufficient fiber, according to registered dietitian Sue-Ellen Anderson-Haynes. Research confirms this: More than 90 percent of women and 97 percent of men fail to meet the recommended daily intake for dietary fiber.

Older adults are particularly at risk, as the body’s ability to absorb magnesium decreases with age. Health conditions like Crohn’s disease or kidney disease, alcohol use disorder, and the use of diuretics can all lead to magnesium depletion.

Anderson-Haynes notes that a magnesium deficiency (also known as hypomagnesemia) can result in a range of symptoms, such as headaches, nausea, constipation, tremors, heart palpitations, and muscle soreness. Chronic magnesium deficiency can increase the risk of developing high blood pressure, osteoporosis, insulin resistance, and type 2 diabetes.

Benefits of Magnesium Supplements

There are several forms of magnesium supplements, including:

  • Magnesium citrate: Often taken as a remedy for occasional constipation.
  • Magnesium glycinate: Often taken for better sleep and reduced anxiety.
  • Magnesium oxide: Often taken for constipation or indigestion.
  • Magnesium l-threonate: Often taken for better sleep, cognitive function, and reduced stress.
  • Magnesium chloride: Often taken as an electrolyte replenisher and for its laxative effect.

Supplements are most useful for people with a confirmed deficiency, but early research suggests possible benefits for specific conditions, including migraines, insomnia, and cardiovascular disease.

“It’s really overlooked that magnesium can help with menstrual cycle irregularity in terms of making sure that you’re not having severe cramping,” says Anderson-Haynes, who adds it may also benefit women in perimenopause and menopause. Clinically, it may be part of the treatment for pregnancy complications like preeclampsia and eclampsia.

Can You Take Too Much?

The recommended dietary allowance is 320 milligrams per day for women and 420 milligrams per day for men. These are amounts most people can reach with a balanced diet; healthy kidneys regulate magnesium levels, excreting excess when magnesium intake is high and conserving it when it’s low.

Daily supplements under 350 milligrams are generally considered safe for healthy adults. “If you take too much magnesium, you’ll probably get diarrhea, because it loosens the bowels,” Anderson-Haynes says. Other side effects include nausea, gastrointestinal discomfort, and, at very high levels of magnesium (usually from overusing laxatives or antacids), low blood pressure, muscle cramps, breathing problems, and, in rare cases, cardiac arrest. People with kidney disease are at the highest risk of toxicity.

Should You Supplement?

For most healthy adults, magnesium supplements aren’t essential. If you struggle with migraines, insomnia, or other conditions where research suggests health benefits, they may be worth trying—but first talk to a health care professional.

Otherwise, focus on magnesium-rich foods. These include but are not limited to: legumes (beans, lentils, chickpeas), leafy greens (artichokes, kale, spinach), whole grains (oats, barley, quinoa), nuts (almonds, cashews, peanuts), fruit (bananas, avocado, dried apricots), and soy products (tofu, soy milk, edamame).

If you do decide to take any dietary supplements, “look for a seal or certification that says GMP (Good Manufacturing Practices) or NSF,” says Anderson-Haynes, stressing the importance of third-party tests and verifications, considering the FDA doesn’t regulate dietary supplements in the US.

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Magnesium Bisglycinate

Pure Encapsulations

Magnesium Glycinate

Meet the Experts

  • Sue-Ellen Anderson-Haynes, MS, RDN, CDCES, is a spokesperson for the Academy of Nutrition and Dietetics and founder of 360Girls&Women.

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Newly Deciphered Sabotage Malware May Have Targeted Iran’s Nuclear Program—and Predates Stuxnet

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Newly Deciphered Sabotage Malware May Have Targeted Iran’s Nuclear Program—and Predates Stuxnet


Instead, Kamluk saw that it was a self-spreading piece of code with very different intentions. Using what was referred to within the code as “wormlet” functionality, Fast16 is designed to copy itself to other computers on the network via Windows’ network share feature. It checks for a list of security applications, and if none are present, installs the Fast16.sys kernel driver on the target machine.

That kernel driver then reads the code of applications as they’re loaded into the computer’s memory, monitoring for a long list of specific patterns—“rules” that allow it to identify when a target application is running. When it detects the target software, it carries out its apparent goal: silently altering the calculations the software is running to imperceptibly corrupt its results.

“This actually had a very significant payload inside, and pretty much everybody who looked at it before had missed it,” says Costin Raiu, a researcher at security consultancy TLP:Black who previously led the team that included Kamluk and Guerrero-Saade at Russian security firm Kaspersky, which did early work analyzing Stuxnet and related malware. “This is designed to be a long-term, very subtle sabotage which probably would be very, very difficult to notice.”

Searching for software that met the criteria of Fast16’s “rules” for an intended sabotage target, Kamluk and Guerrero-Saade found their three candidates: the MOHID, PKPM, and LS-DYNA software. As for the “wormlet” feature, they believe that the spreading mechanism was designed so that when a victim double-checks their calculation or simulation results with a different computer in the same lab, that machine, too, will confirm the erroneous result, making the deception all the more difficult to discover or understand.

In terms of other cybersabotage operations, only Stuxnet is remotely in the same class as Fast16, Guerrero-Saade argues. The complexity and sophistication of the malware, too, place it in Stuxnet’s realm of high-priority, high-resource state-sponsored hacking. “There are few scenarios where you go through this kind of development effort for a covert operation,” Guerrero-Saade says. “Somebody bent a paradigm in order to slow down or damage or throw off a process that they considered to be of critical importance.”

The Iran Hypothesis

All of that fits the hypothesis that Fast16 might, like Stuxnet, have been aimed at disrupting Iran’s ambitions of building a nuclear weapon. TLP:Black’s Raiu argues that, beyond a mere possibility, targeting Iran represents the most likely explanation—a “medium-high confidence” theory that Fast16 was “designed as a cyber strike package” that targeted Iran’s AMAD nuclear project, a plan by the regime of Ayatollah Khameini to obtain nuclear weapons in the early 2000s.

“This is another dimension of cyberattacks, another way to to wage this cyberwar against Iran’s nuclear program,” Raiu says.

In fact, Guerrero-Saade and Kamluk point to a paper published by the Institute for Science and International Security, which collected public evidence of Iranian scientists carrying out research that could contribute to the development of a nuclear weapon. In several of those documented cases, the scientists’ research used the LS-DYNA software that Guerrero-Saade and Kamluk found to have been a potential Fast16 target.



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Rednote Draws a Line Between China and the World

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Rednote Draws a Line Between China and the World


Some Rednote users have reported that their accounts were automatically converted from the Chinese to the international version of the website recently. One American user, who asked to remain anonymous to avoid being punished by the platform, shared a screenshot with WIRED showing that when he logged into the platform in April, a banner appeared that read “Your account is a rednote account. We have automatically redirected you to rednote.com.”

The user says he registered his account with a Chinese phone number years ago, but suspects his account was converted because of using a non-Chinese IP address. “I have never posted from China. It’s always been in the United States. Obviously, in one glance, they can see this is an American posting in English,” he says.

Looming Split

After TikTok sidestepped a US shutdown by selling a majority stake in its American business, most of the “refugees” who had fled to Rednote went back to the video app or to other platforms. Those who stayed often did so because they value reading about and talking directly with Chinese people living in China. They now worry that a corporate split could destroy what had been one of the strongest bridges between the Chinese internet and the wider world.

Jerry Liu, a Vancouver-based TikTok influencer known for sharing funny content about Rednote itself, said in a November video that he was told by staff at the company’s Shanghai office that international users should expect to see less Chinese content and more North American content in the future. “I feel frustrated. I think it’s just gonna be less fun,” he said in the video.

Rednote had tried the TikTok localization playbook before—it launched a slew of regionally focused apps roughly three years ago with names like Uniik, Spark, Catalog, Takib, habU, and S’More that each catered to specific countries outside China, but they failed to catch on. The effort could have been a lesson for the company about the value of its massive Chinese content ecosystem to people in other countries, but as is often the case, regulatory and political considerations appear to have taken priority.

“I don’t want to see Americans talking about Coachella. I did that on Instagram, I didn’t join Xiaohongshu to see Instagram,” says the American user who was recently redirected to Rednote.

Security Concerns

As Rednote goes global, the company is no doubt looking to Chinese predecessors like WeChat and TikTok for ideas about how to navigate the minefield of content moderation and data privacy. So far, its approach looks to more closely resemble that of WeChat.

For over a decade, WeChat has sorted users based largely on one criterion: whether they used a Chinese or a foreign number to sign up. That has allowed users to cross Tencent’s digital border by unlinking and relinking their WeChat accounts to different mobile numbers.

Jeffrey Knockel, an assistant professor of computer science at Bowdoin College, found that Tencent censors content on WeChat and Weixin differently, even though the two platforms are integrated with one another and users can communicate across them. He says Chinese users are subject to a real-time keyword-matching filter to censor politically sensitive speech, but “if you registered for WeChat using a Canadian or an American phone number, your messages aren’t necessarily under that kind of censorship.”

Knockel says WeChat’s blended content moderation approach may have made some people wary about using the app. “Users are generally distrustful of the platform. They don’t know if they’re being watched and censored,” he says. As Rednote moves in a similar direction, it will be worth watching whether international audiences end up having similar misgivings.


This is an edition of Zeyi Yang and Louise Matsakis Made in China newsletter. Read previous newsletters here.





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Google Cloud Next: It’s time to create value, not slop, from the AI boom | Computer Weekly

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Google Cloud Next: It’s time to create value, not slop, from the AI boom | Computer Weekly


If there was any doubt, AI mania was on full display at Google Cloud Next in Las Vegas this week, but history shows us that when humans start getting manic about things, it doesn’t always work out great.

Lately, I’ve seen a few commentators bringing up the horrible story of the radium girls to try to make this point. Have you ever heard of them? They were factory workers of the 1920s hired to paint watch faces with newfangled luminous paint containing deadly radium.

The camel hair paintbrushes the workers used lost their shape after a few brush strokes so they were encouraged to reshape the brushes by licking the tips. Many of the workers also used the paint as lipstick or nail polish, because why not?

This did not go well for anybody involved. Many radium girls experienced dental issues, lost teeth, and suffered oral lesions and ulcers. Others developed anaemia and necrosis of the jaw. Some experienced disruption to their menstrual cycles or were even rendered sterile.

At least 50 women died prematurely as a result.

This wasn’t the only misuse of radium. In a short-lived mania for the radioactive metal – first discovered by Marie and Pierre Curie in 1898 – humans also put it in toothpaste, hair cream, and a medicinal tonic drink called Radithor. Doctors even used it to try to treat cancer.

AI is manifestly not a radioactive element but there are clear parallels between its widespread application and the reckless use of radium a century ago. And I believe there is a warning here for us, or a lesson if we care to hear it; we need to figure AI out before we do something really dumb.

Put your hands in the air, the use cases aren’t there

Just look at the application of AI to the ‘creation’ of art and music and other forms of self-expression. Here, take-up has become so pervasive that the well of human creativity, perhaps our most awesome trait, is rapidly being poisoned with utter slop.

As a case in point, ahead of the opening keynote at Google Cloud Next, 32,000 humans and a handful of AIs were treated to a Google Gemini-enhanced DJ set accompanied by AI-generated visuals created by the complex ‘art’ of waving your hands about in midair.

To be fair to the performers, the results were quite impressive and the audience was bopping along.

But it’s worth a sidenote that Italian DJ Robert Miles created his breakthrough 1995 track Children using nothing more than a Korg 01/W FD synthesiser, its 16’ Piano patch, and his own skill.

My point is that Children remains an iconic piece of genre-defining ‘90s dance music, but nobody in the Google audience will be able to hum today’s set in 30 years’ time.

Next, in a demonstration of the power of Google’s Gemini Agent Platform – officially unveiled at the show – Google Cloud’s Erica Chuong, manager for applied AI forward deployed engineering, designed a ground-up interior design campaign for a fictional furniture company that had found itself lumbered with dead stock that nobody wants.

Analysing current ‘modern organic’ interior design trends the agent designed a campaign for Chuong where relevant dead stock was repriced to undercut the competition and created a series of videos showing off its flair for interior design.

Unfortunately for the agent the result was a banal and unimaginative sofa and coffee table combo dominated by dull neutral tones and devoid of personality. It would have looked okay in a Travelodge lobby.

In a world where interior design trends are being dictated by consumers asking their AI assistants about the latest interior design trends while interior designers ask their AI agents what interior design trends consumers are into, you may be wondering how any new information about interior design trends gets into this loop. If you find out how, please let someone at Computer Weekly know.

But at this point, the AI cat is not only out of the bag, it’s on top of your living room shelves knocking over your good wine glasses. Three quarters of Google Cloud customers already leverage Google’s AI, says CEO Thomas Kurian. “You have moved beyond the pilot, the experimental phase is behind us and now the real challenge begins,” he told the audience.

Moving AI into production of course needs a unified stack and happily for Google Cloud, right on cue, here comes a Google-branded one. As Google iterates its tensor processing units (TPUs) at an ever-increasing pace, it also comes with a whole new chipset, TPU 8i to support inference and TPU 8t to run training.

Lest his existence be forgot during the love-in, Kurian’s boss, Google and Alphabet CEO Sundar Pichai, appeared on a big screen to tell everyone how glad he was that they were in Las Vegas even though he hadn’t made the trip himself, and revealed just how much money – almost two hundred billion dollars – Google will spend on capex investment in innovation this year, a good portion of it to the cloud unit and much of it supporting AI.

“We are more on the front foot than ever before,” remarked Pichai. “We are moving in a bold and responsible way.”

So if that’s true, where are the bold and responsible use cases? Do they even exist? Or are they just the usual conference waffle? I went looking.

Resident agents

Resident Evil developer Capcom says it is using Google Cloud to enhance its videogame development processes, not by taking over the creativity but by enabling creatives to be creative.

A big challenge for videogame developers is playtesting their products prior to release, and as their properties grow in scale – many now encompass vast digital worlds with unthinkable numbers of permutations – the strain on developers has ramped up, big time, leading to a phenomena known as defensive development.

Defensive development is a situation where the cost of making technical changes to an in-progress project gets so high that the human engineers feel pressurised to prioritise maintenance over innovation. In gaming this often occurs late in the production cycle, leading to problems with titles being released that seem, well, unfinished in some way.

It’s not an issue that’s unique to companies like Capcom, though. Take the manufacturing sector, where facility managers might see similar challenges when trying to simulate how a hardware update will work within their current procedures, or in retail, where logistics experts must navigate dynamic data reserves when trying to optimise supply chains without disrupting their current inventory systems.

Working with Google Cloud, Capcom has now launched an in-house agentic platform that not only relieves some of this burden but also serves as a blueprint for where AI might be used better in the creative sector, and others. 

It describes its approach as a multimodal workbench, and at its core, it comprises a small group of distinct agents that optimise the playtesting process using vision and reasoning to understand the intent of a system.

The first of these, the visual inspection agent, uses Gemini Vision to look at the screen through near-human eyes, working out what is an intentional design choice and what is a technical failure.

The second, the predictive agent, pores over historical data to work out where a system might break next and directs a mini army of test bots to ‘swarm’ high-risk areas, rather than testing randomly.

The third, the institutional knowledge agent, enables new team members, human ones, to learn how their colleagues or predecessors worked similar problems before, preserving decades of expertise – three of them in the case of the Resident Evil franchise.

The fourth, the data inefficiency agent, spots inefficiencies within datasets to optimise overall game performance. Developers can query it to help summarise complex technical logs and make more advanced data more widely available to their teams.

Data inefficiency agents: These agents identify inefficiencies within massive datasets to optimize game performance. Developers can query their AI teammates to receive summaries of complex technical logs, making advanced development data accessible to all team members.

Collectively, Capcom’s agents are now running for 30,000 human hours every month and the firm’s developers say they now feel empowered to focus on higher value creative tasks, while Google Cloud, for its part, says that many of the tasks the agents are performing have applications in many other industries.

Citi Sky lines up

Elsewhere, Citi Wealth, the wealth management arm of Citibank parent Citigroup, unveiled an AI team member called Citi Sky, which it says will help reshape how its clients access market insights, act on potential opportunities, and work with their human financial advisors. Bilingual in English and Spanish, in time it will be integrated into Citi Wealth’s platforms – although in the US only for now.

Citi head of wealth, Andy Sieg, said that for decades, managing your financial life has meant navigating calls, meetings, and more recently apps. With the new agentic service, you simply ask and then act. It’s a shift from interface to intelligence and transactions to outcomes, he says, with a universal question at the centre: am I financially okay?

Citi Sky will answer this question in real time, marrying insight and execution simply and clearly – not replacing human advisors, but extending their reach and deepening their impact. In fact, Citi Wealth plans to hire advisors in the years ahead.

For Citi Wealth as a business, Sieg says the goal is to unlock massive scale and apply basically unlimited cognitive resources to its clients. “And the real need that we’ve met … is creating a relationship that can evoke the same kind of trust, we believe, that clients have with their human financial advisors,” he says.

Citi Wealth invoked Google’s full AI stack to build Sky, from Google Cloud infrastructure to Google DeepMind and, of course, Gemini models running on Gemini Enterprise Agent Platform. It worked closely with both teams to incorporate DeepMind’s real-time avatar technology and Gemini’s live application programming interface (API) to solve challenges around providing low-latency audio and video conversations.

A plea for rational thinking

I must acknowledge that Google Cloud’s customer stories are carefully curated by its communications teams – not every customer wants to talk, some will be forbidden from doing so, even more are still shivering on the edge of the pool with their inflatable armbands on, too scared to jump in.

And to be blunt, some customers will be at the deep end doing really stupid things with AI that will blow up in their faces.

But in the examples of Capcom and Citi Wealth – and others that would have pushed the word count unreasonably high – I think there is some hope.

With forethought – not even very much of it – and a rational head, we can turn AI loose on both the small challenges we face in our daily lives, and the grand challenges we face collectively.

But to do this we need to resist the advances of the snake oil salesmen, the charmers and grifters, and especially the tech bros who want to disrupt something that doesn’t need disrupting, like the habit of art, for the sake of making themselves richer.

And I fear we may be running out of time to do so.



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