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Podcast - Let's Talk Magnesium

Summary In this episode, Victoria discusses the importance of magnesium for women in perimenopause. She explains the benefits of magnesium, including its role in mood regulation, sleep enhancement, bone health, and reducing hot flashes. Victoria also provides recommendations for different types of magnesium supplements and when to take them. She emphasizes the importance of high-quality supplements, starting with a low dose, and pairing magnesium with vitamin D and calcium. Victoria shares tips for maximizing the benefits of magnesium, such as staying hydrated and taking it with meals. Overall, she aims to empower women to navigate perimenopause with the help of magnesium

.Victoria (00:01.292)

Hey everyone, welcome back to another episode of Victoria L. Women's Holistic Health Strategies. This is your go -to podcast for all things health, wellness, and finding ways to feel fabulous through perimenopause and midlife. So I am your host, Victoria, and today we are digging into magnesium. This is kind of like the ultimate sidekick for us women.

in perimenopause and magnesium is really having a moment right now. It is totally in the spotlight. So I'm here for it and I want to help educate you on how to use it, what to do with it, why you should take it, when to take it, all that kind of good stuff because you guys are asking a lot of questions about it. So grab a cup of tea or get comfy and let's chat about this mighty mineral.

and how you can add it into your life to make life better for you and how you can use it and when you can use it. So first, I want to talk a little bit about perimetopause, right? That wild roller coaster ride of hormonal changes leading up to when we finally hit metopause. You might be dealing with things like mood swings, sleepless nights, hot flashes, brain fog, anxious thoughts. Some of you may even be experiencing bone health issues and

It's a lot, it can be really intense, but I don't want you to worry. With a little help from magnesium, we can start to smooth out some of those bumps and really help you to create that harmony in your hormones once again. So before I dig into this too far, please remember that this podcast is for your education and your entertainment.

and that this is generalized information that I'm giving you today aimed at helping you potentially find something that may align with you and what you need at this moment. I am sharing from my perspective and my experience. As always, it is important to reach out to a health practitioner that you trust and someone that you know will help you navigate this with.

Victoria (02:12.876)

personalized strategies and approaches because remember we are not all the exact same, right? So why is magnesium such a big deal? Why isn't having its moment right now? Why are you guys all reaching out to me being like what magnesium should I take? How do I take it? Why when I go to the store there's seven million different flavors and brands and names like what are these? So that's what we're talking about today.

So magnesium is this mineral that is involved in over 300, yes, I said 300 biochemical reactions in your body. So obviously it's a big deal and obviously it's very important. And for all you science lovers, that's like having like an entire superhero squad working in your body around the clock 24 seven. It is a powerhouse mineral that is very, very vital to our health and our wellbeing.

So let's talk about, let's break down the benefits of magnesium. So magnesium is a mood booster. Magnesium helps your body to produce serotonin, the happy hormone. We've all heard about this one. So it's like having a natural mood elevator within your system. It also helps as a sleep enhancer. It supports our GABA receptors and that helps to promote relaxation, better sleep. And it's kind of like,

It helps you, it's like that nightly meditation or lullaby. It just helps you to kind of drift into sleep a little bit easier. It's also a bone builder. It helps calcium be absorbed in your system and it does help to keep your bones strong, sturdy, healthy. That's a major factor for a lot of women as we age. And it's actually been shown, this is the interesting one, it's been shown to help.

with hot flashes as well because magnesium helps to stabilize a lot of the hormones that are all over the place right now which can reduce the hot flashes that are happening within your system. So it's a really important like if that's the only thing is doing for me that's a really important thing. Thank you very much. So there are like many of you reach out and you've said okay I went to the store I went to buy magnesium supplement and

Victoria (04:33.1)

there's like 700 different magnesium so -and -so's. So I'm going to cover a couple of the more more more known ones and we're going to kind of talk about those those ones and when to take them and why. Okay so the best and a lot of people are asking like what is the best type right so if we get into the nitty -gritty of which magnesium types are the best for perimenopause women,

There are actually several forms and each does have its own unique benefits. So here are my top picks. Here's what I take. Magnesium glycate. You will want this one because one, the magnesium glycate is really gentle on the stomach. It's very calming. It helps with anxiety. It helps with sleep. It's perfect. I take magnesium glycate at night. I have a glass of water with a scoop of magnesium glycate in my water.

at night about an hour before I go to bed and it really helps me to wind down and to prepare like I said it's like that lullaby that sleep meditation it starts to prepare your mind and your body for a rest. The second one that's very popular this is the one you'll find more more prominent on the shelves or in the online space if that's how you order yours is magnesium citrate. So this helps with constipation.

Believe it or not, it helps you poop. And this is a common thing that happens during paramedicplas or especially if you're in your menstrual cycle at menstruation, this is a big thing. So taking magnesium citrate actually will help with things, move things along, get things going again. And it also is shown to help balance the electrolytes in your body. And when you're properly hydrated and your electrolytes are functioning better, it actually, that has,

also been shown to help ease off the hot flashes. This is a new thing to me. I recently started learning about this, but apparently incorrect electrolyte and hydration levels can be one of the major factors for hot flashes and how many of us are guilty of not fully being hydrated properly. Just an FYI. And then the third one I want to talk about is magnesium mellate.

Victoria (06:59.02)

So this is the one that you want to take in the morning. Mayonnaise and Mally helps you to boost energy. It makes you feel vital. It's also the one that is most often found in like recovery drinks for muscle pain. It helps with muscle recovery post workout or just like post life, post day, you know. So it's a really good one to take first thing in the morning.

And it's also good to take at those times. Maybe you're feeling low or you're like dragging your feet a little bit. This one will help you, has been really shown to help you with your getting your pet back in your step. So that's a good one to take. And then, okay, this one, I always mess up the name. You will be able to see on the blog the names of these things. Magnesium L -3 -3 -onate. I didn't say it right.

So this one's a really, really important one because it's one of the magnesiums that can actually cross the blood brain barrier. That means it can actually support our cognitive function. This one I took in massive doses when I was recovering and healing my brain after my serious concussion. It would help with the brain fog, the memory issues. It was really helping me to rebuild my brain.

Technically, that's what I needed to do. I needed to heal my brain and this one I took like in in tons took it so much magnesium oxide, so This is this one Approach with caution a lot of people Have stomach pain or stomach reaction to magnesium oxide because this one contains a really high concentration of magnesium, so it's good for

those of you that are having severe deficiencies, but it has also been shown to be less absorbable. So from what I read and what I could study on this, it's not often the one that is the go -to. So you're better off to use one of the other ones and just take higher doses.

Victoria (09:20.204)

The other things that we need to talk about, I can address a little bit, but is when you need to take these different kinds of magnesium because timing on these is everything. And there really is a way to maximize your magnesium to make sure that you are getting the best benefits from what you're purchasing, right? So in the morning, like I said, you wanna take your magnesium malate.

The morning is definitely your best bet. This is the one that gives you that boost, that kickstart. I also noticed that there's a lot of like those energized products, the fizzy water product things, they have magnesium allate in them. So if you're taking those, be aware or at least read your ingredients. And if the one that you're taking has magnesium allate in it, make sure that you're not taking it later in the afternoon.

It can be just as energizing as coffee for a lot of people. So you want to be very mindful of that. It will give you that nice energy boost without the jitters of coffee, which is really nice. And I just think it's a great one to have first thing in the morning to just kickstart your day, right? Get your day going. And then in the evening, the magnesium glycinate.

or the magnesium citrate that like I said those are the ones I take in the evening I have a powder that I scoop into some water I dissolve I take it about an hour maybe half hour before I go to bed and this one just helps you to come calm down there was a product on the market for a very long time I believe it was actually called calm that was basically just flavored magnesium

powder and you would just put it in your water and it would help and a lot of people found a lot of benefit from that. So magnesium glycate, magnesium citrate right before bed, not right before bed, about 20 minutes before bed, huge benefit. With meals, you want to take magnesium with meals. If you're someone that's taking it and finding you're getting tummy troubles, that taking it with a meal will really, really help that. And then

Victoria (11:32.044)

Some handy tips for taking magnesium, right? These are a few quick tips so that you can actually get the most out of your magnesium. One, please make sure that whenever you buy supplements, you are purchasing supplements that are high grade, that are not just like off the shelf at the pharmacy. Please.

You want to find good quality high -grade supplements without fillers or binders or any of that kind of stuff. So my first tip is start low and go slow. If you have never had magnesium before, please do not get an evening magnesium powder and put like three or four scoops of this stuff into your water and then go to bed. One magnesium glycate and magnesium citrate at night can help with your

no movements in the morning. So you know what that means if you've taken too many. So begin with that lower dose, start small, see how you feel, and then increase and go from there, right? Start small. Another really good tip is to make sure you are pairing your magnesium with vitamin D and calcium. So these nutrients are all together, magnesium, vitamin D, and calcium, they're like all best friends.

They work together, they support bone health together, they really do complement each other. You can get vitamin D from the sun. So if you can get out, get your walks in, make sure that you are getting some sunshine, especially that sunshine, the circadian rhythm sunshine, first thing in the morning on your face. That's actually a podcast I'm digging into. I can't wait to share that one about how the sun affects your metabolism.

That's right. I'm sorry squirrel there. Just a moment. Yes. So if you're taking magnesium, you want to make sure you're getting good amount of sunshine on your skin. You want to make sure that you are getting calcium sources. You can do plant -based calcium sources too. Like things like your spinach and broccoli. Those are excellent as well. You don't have to take calcium. You can find calcium in your food as well. You want to stay hydrated. Drink.

Victoria (13:48.14)

plenty of water. Water will help you with the absorption and also will reduce any of those like the upset stomach or potential side effects that you may have from taking the magnesium. That's a major reason why I advocate for taking your magnesium powder at night, salt and water because you're getting the hydration and you're getting the magnesium all together, right? So,

There you have it. There's a little snippet about magnesium, why it can be your new best friend, especially during perimenopause, especially as you may need a crush to lean on to help you with your mood, your sleep, your bone health, all those kind of things, those anxious thoughts. But not many people talk about how perimenopause causes anxious thoughts because it is a huge, huge thing that happens during perimenopause. So magnesium is your bestie.

for all of that. So by using the right form and making sure that you're timing your magnesium intake correctly, you can make this transition and this phase of life a whole lot smoother, a whole lot more enjoyable, and hopefully, you know, shift you into a space where you can be empowered and feeling awesome and not having to, you know, stay up all night and stare at the ceiling because you can't get yourself to sleep. But...

That's all for today. It's a little snippet. If you are one of those people that this has resonated with you, I would absolutely love for you to share this podcast on your social medias. Give me a tag. Let me know in that tag what resonated with you. Did you not know that there was different kind of magnesiums that you should take? Did you not know that there was different timings that you should do? What about this resonated? How can this help other women?

And how can we get this message out there that, you know, we need to really look at our nutritional intake to find out what's going on with our bodies. Because a lot of these signals, these signals guys are signals because our body is asking for something, right? It's just like a toddler doesn't really know what it wants, but it wants to scream at you anyways. So thank you so much for tuning into today's episode of Victoria L.

Victoria (16:08.268)

If you found this helpful, like I said, share it with your friends and let's spread the word until next time. Stay radiant, take care of yourselves and let's move through these hormonal changes with Harmony and Grace. Thank you so much. We will see you next week.

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