Should I Take Magnesium for PCOS?

Did you know one of the most common nutritional deficiencies in the world is Magnesium? Around 50% of the US population is deficient!

On this episode, you’ll learn why Magnesium is essential for women with PCOS, the connection to birth control, how to get your daily dose from food, and much more!

Often depleted by birth control, Magnesium is a natural anti-inflammatory, making it critical for women with PCOS!

You’ll learn how Magnesium is required to process sugar and how it can be associated with insulin resistance!

Want to learn what and how much to eat to get your daily dose? Tune in to hear all the details!

Join us in The Cysterhood, a community of women learning how to manage PCOS & lose weight, Gluten and Dairy Free! (bit.ly/The-Cysterhood-Membership)

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While Tallene is a Registered Dietitian and Sirak a Personal Trainer, this podcast provides general information about PCOS. It is not meant to serve as fitness, nutrition or medical advice related to your individual needs. If you have questions, please talk to a medical professional. For our full privacy policy, please click on the following link: (bit.ly/PCOSPrivacyPolicy)

Full Episode transcript:

All right, babe. Let’s take a moment to correct our posture. Take a deep breath and have some pure spectrum CBD. Sure. Hey Cysters CBD can help with acne inflammation, anxiety asleep, and so many other PCOS symptoms. I personally take it throughout the day to help keep my stress hormones nice and low. Not to mention I sleep like a baby every night and I don’t wake up fatigued at all.

Now open your mouth, please. So I can give you a serving. Now, hold it for 60 seconds. Head over to pure spectrum cbd.com and use the code. The sisterhood one word for 10% off. Can I stop now? Nope. You got 30 more seconds. Welcome to a sister and her Mister a podcast where we show you the real behind the scenes of how we bounced the PCOS lifestyle in our marriage,

gluten and dairy free. I’m Tallene your fellow sister and registered dietician, and I’m Sirak, husband, engineer, and PCOS, his personal trainer. We’re going to make PCOS a little less overwhelming and a lot more fun. Hello? Hello. Hello sisters. It’s me Tallinn. Seebeck right now is in the other room getting a pen. I just want you to know that we have been having technical difficulties.

Once again, see doc has tried to connect our mics to the computer for the past 20 minutes only to realize that the cord wasn’t plugged into the mic. Wait the mic or your mic? My mic. No, no, it wasn’t your fault. We’re just like, we’re moving to Mike’s and somehow your mic only your mic got disconnected. We need to start recording the podcast while we’re setting up while we’re preparing,

because something like has to always happen before we hit the record button. And it’s just outreach. I know like the ring light wasn’t working yesterday. So like that was one thing we had to go through, but it’s okay. We don’t need a bright light behind the camera. It’s we’ll just do it without one. Are you not going to mention the water’s spilling on your computer Yesterday?

A full 10 ounce. I forget eight ounce, 10 ounce glass of water spilled directly onto my computer. Almost like the gut, the water, God was like a computer shall be destroyed today. And it was dumped directly perpendicularly Onto the keyboard, like onto the touch pad, into the keys. And then I walked in the room, I heard all this yelling.

I walk into the room and you’re like holding the computer upside down, trying to get the water out. And it’s making this sound like it’s drowning. Yeah, Literally that was the fan. Like getting all the water, like the computer fan. Wow. It sounded like it was underwater actually. Literally like trying to shake the crap out of the computer.

Like, Honestly, it’s your livelihood. It’s everything we do. Like how would you record the podcast? What if you lost, you know, podcasts that we’ve prerecorded? I mean, how are you going to work every single day More stressful thoughts ran through my mind. Well, luckily I have everything backed up, so don’t Worry. Everything’s okay, sisters,

As you can tell, we make it look very smooth and calm when we do this stuff. But behind the scenes, the red cross is you’re handing out blankets as this tornado goes through our living room. Shout out to miss Maizel. If you guys know that reference best show ever. All right. So today’s episode is a very, a common question that we get and we want to cover because there’s a lot of,

you know, pros and cons about magnesium. So magnesium and PCO is how can I help? And, you know, we had the perfect episode today for you to learn from Lots of pros about magnesium. Let me tell you, Weren’t you going to do some sisterhood, sisterhood news that we could share? We did. Yeah. Success stories Share some positive light.

We did a sticker on Instagram story and we asked everyone what is one win for the month that they have? Like, what did they do to help with PCO S management this month? And we got some great responses. So let me read some of them. Carla G LVN says taking CBD yoga workouts, drinking tea, and of course going gluten and dairy free.

That’s a lot in a month taking daily walks to keep stress hormones down, says Ali Robbia I’m with you with that. So important for us to, yeah, we’ve been cooped up at home for a while. Like, I don’t know what happened and we just stopped leaving the house. I mean, when you work from home, that’s the thing. Like you,

you get to like stay home all day and then you’re like, Oh, it’s nighttime and be relaxed. And, but then it’s the same environment as the place you worked all day. And it’s like, it’s a little weird getting used to. Yeah, You can’t relax like that. So Especially if our scissors, if you’re like working from home right now,

due to COVID and stuff, like, make sure you’re going outside or at least changing your work environment like once or twice a week, maybe like going to like a park and working there if possible, you know, Just leaving that, doing an outdoor workout at the park, or just like going on a walk like today, I went on a walk that stimulation of something different than the house is so important for my moral.

And then, you know, let me just read a couple more researched about PCs and went gluten and dairy free for three weeks. So far says Nelsa, love research. That’s great. One step at a time. And another one walking, all my clothes are loose and I feel great being in nature. No I’m with you girl. I feel so much better in nature.

Today’s walk really refresh me, got me prepared for this podcast. Let me tell you. Yeah, yesterday we worked like this nice area by a pier and like, it just changed up our day. We needed it and it was really good. So definitely recommend changing up your day. Absolutely. Okay. So that was a month of October. Now let’s get into the episode,

episode day about magnesium and peace GOs, right? To start off one quick fact, very interesting is that magnesium is actually one of the most common nutritional deficient deficiencies in the United States. 50% of the us population is actually deficient in magnesium. Wow. That’s a lot. That’s what people have. The people You’re at a party with like 10 people. Five people are deficient in magnesium.

Isn’t that crazy when you think about it, That’s crazy. We’re about to have 10 guests. Eight, eight, still half of them. Yeah. Well, okay. So why is that the case let’s launch into it? Why does this happen? And also why is it so critical for women with PCOS? Magnesium is a natural anti-inflammatory. And as you know,

when you have PCOS, lots of inflammation in your body, you want to do and make sure that you’re really optimizing all of your vitamins and minerals so that you have, and tie-in, there is a fly, there’s a fly interrupting this episode, Just continue to Go for it. So magnesium, it’s a natural anti-inflammatory, it’s very important. Oftentimes it’s depleted by birth control.

So when your body is finished using the estrogen from the pill, your body has to process it through the liver. And this requires magnesium. And in order to make safe metabolites that you can eliminate, you depend on the magnesium. So you can detox that synthetic estrogen from birth control, but it’s one of the many nutrients depleted by birth control. And I remember when I was at the gynecologist and taking birth control long time ago,

I asked, you know, should I be taking vitamins? Should I be taking anything? Am I being depleted of nutrients because of this? And I wasn’t told to, and it’s often overlooked and it’s a great disservice because so many of us who have taken birth control, gotten off it or are still on it and choose to be on it. We need magnesium.

So this is very important. Something that we really need to think about. And we’re gonna read some of the symptoms of magnesium deficiency. So you might be able to understand maybe if you have magnesium deficiency or if you need to supplement with it. Yeah. Especially like if we’re coming off of birth control, really like, or like if you’re on birth control,

you want to make sure that your magnesium levels are okay. And we’ve seen so many people, like after hearing the recommendation about magnesium after they, after they finally take it, they’re like, Oh my God, I feel so much better. My periods are better, less PMs. And it’s just like a lot better experience for me when I go through that week of my period.

And yes, we’re going to read of those testimonials In a second. Cause we asked in an Instagram sticker. Yeah. So basically a lot of women with PCOS also have sugar cravings and that is linked to magnesium deficiency because in order to process sugar, we require a lot of magnesium to burn it for energy and insulin resistance is often associated with low levels of magnesium.

So we have to add it back in with magnesium, rich foods or taking supplements so that it can improve our insulin resistance. Okay. Is the fly is on my coffee cup. I have the zapper in my hand. Let’s do this one too. Oh, well, we’re going to reach if you’re watching this on YouTube gigantic flying it. Oh God.

Okay. This is all on camera. You guys probably saw the fly flying whizzing by our face. Oh my God. Now I see it across the room on a plant. Taunting us. Okay. I apologize. I have distracted. No, it’s great. Continue. Many women with PCO S Insulin resistance. And so supplementing with magnesium might be very pertinent to the whole process of reversing insulin resistance because we require that magnesium to burn that sugar for energy.

So how do you know if you’re deficient, it’s stored in your bones? So a blood test, isn’t a great indicator of deficiency and it’s often referred to as a relaxation minerals. So if you’re deficient deficient, you might see signs and symptoms like feeling tight and irritable and crampy. Yeah. Fatigue Because you’re not getting up proper recovery, Stiff migraines, PMs,

constipation. So if you really struggle with PMs, try taking a magnesium supplement before your period starts like daily and see if that helps. Do you know, by any chance what foods are rich in magnesium? Oh my gosh. I even calculated the foods like the measurements that you need of each food to get the proper amount I know. Right. Okay.

You read it. No, You wrote that. I want you to read it because I think, you know how to say perfect. Thanks. Eating more leafy greens and nuts and beans. Cause that’s what has magnesium. So we want to reach around 320 milligrams of magnesium a day for women Just to repeat. She said, leafy greens, nuts, beans and greens.

You kind of said it too fast. I just want to be clear. And so to get 320 milligrams of magnesium you’d need. So imagine this is this something that you’re eating every day and if not, maybe you’re not getting enough magnesium. So a cup of kale, an ounce of pumpkin seeds has 170 of magnesium. So that’s a lot in the pumpkin seeds,

an ounce of all mins and half a cup of black beans. Do you think that we eat that? I mean, we definitely eat the kill a hundred percent of the pumpkin seeds. We’ve been eating lately cause it’s October or it was October and then almonds a hundred percent. And I think I eat more than that. I eat like four ounces of almonds a day,

for sure. And then the black beans, black beans a couple of times a week. And the flight is flying around the living room again. Okay. Honestly, not enough with the beans. I’m not going to be really? Yeah. We don’t eat that enough. We kale shirt, we barely eat pumpkin seeds only recently. And that has like the most as 170 milligrams.

Whereas kale has 30 and almonds. Yeah, of course. Yeah. Almonds has like 80 milligrams per one ounce. So if you eat like four ounces of almonds, you get to 323 milligrams actually magnesium kumbaya right in your face. So, I mean, I think I’m deficient, I’m gonna come clean on this podcast. Okay. So how about we add some kale,

more kale into your diet. Maybe you have two ounces of almonds a day. Yeah. And pumpkin seed because it has so many. Yeah, that’s right. One ounce of the pumpkin seeds are so small to eat. Like one ounce is not that small. It’s like a lot. It’s shelled actually. It’s a shelter. Oh yeah. Yeah. Do you do with the shell?

I don’t know. We need to measure what an ounce of pumpkin seeds looks like. I think a serving size is an ounce, so it shouldn’t be like a crazy amount. No ounces is not that much. Yeah. So I’m going to 10 ounces of water spilled on my computer. So one ounce is not that much. All right. I need to think about the good thing is When you eat these foods like kale and almonds and pumpkin seeds,

they have a lot of other great health benefits as well. Like healthy fats, fiber protein with the beans and almonds, a lot of great, you know, health benefits. Yeah. It’s good to bring this to your awareness too, because you know now like realizing maybe you’re not having enough magnesium, maybe you can be more mindful by pumpkin seeds. Next time you go to the story or think about getting a supplement.

If you’re not going to be able to have enough in your diet, you know, this is really helpful for me. So if you feel you’re not receiving enough of magnesium through diet, then you can supplement. And I did a bit of research and found that magnesium biscuit, listen, Nate is a cheerleaded form of magnesium that tends to provide the highest levels of absorption.

So I’m going to link. Nice. That’s cool. And then also there’s Epsom salt, which is magnesium sulfate. Sure. Many of you have heard about Epsom salt. So you basically like if you want take a bath, you just put a bunch of Epsom salt in there. I mean, dosages on the bag or whatever. And it’s very cheap to Epsom salt Lake.

You can buy like a couple pounds for like five, $10 on Amazon. Yeah. And now you just like put that into the bath and then when you chill, it’s like your body absorbs it through the skin. And it’s really good for muscle recovery for like a contract, like helps like muscles contracted. It helps them relax. So really good stuff.

Especially if you’re feeling cramps and stuff, you know, like it will, it will help with that. Cause that’s cramps or like your tight muscles and stuff. So you want to have take that back. We help you, you know, loosen up. Yeah. Being mindful of, of magnesium sisters now that we know how important it is, let’s launch into some of the benefits of magnesium for women with PCOS and why we should pay such special attention to getting enough of it.

Number one you say at Brisbane, All right. It helps decrease inflammation like chronic, chronic, low grade inflammation and magnesium deficiencies are commonly seen together. In fact, studies show, we may need more magnesium to counteract low grade inflammation, which makes sense. Right? Because it helps with the muscles. It helps re like the recovery process, like we were talking about earlier.

So like if you’re having like even low grade inflammation every day, it’s going to add up magnesium is going to help you like Yeah. And women with PCOM have low grade chronic inflammation. So this is super important for us. Yes. It also helps decrease insulin resistance. As we mentioned before, it’s involved in helping the cells open up. So the sugar can come in and be burned for energy.

And without magnesium glucose, isn’t able to get into the cell. So it’s really important if you’re insulin resistance resistant to make sure that you have enough magnesium. All right, next one is improves heart health women with PCs have a higher risk of developing heart disease because of associated piece us risk factors like being overweight, insulin resistance, high blood pressure and research shows that higher magnesium intake is associated with lower cardiovascular risks.

It helps your heart relax and improve blood pressure. Amazing. Sounds good to me. Yes. We should be taking this. I know. Or at least make sure that we’re getting it through our diet. Like, I feel like I am. I don’t know about you. I mean, I eat a lot of almonds. You eat so many. I feel sick.

So also it helps with migraines. So with PCOS and hormonal imbalance, you might feel like you might have migraines. You might really suffer from them because estrogen has a lot to do with it. And you know, we talked about how we need magnesium to detox that extra estrogen in our body. And so migraines are the result of a lot of hormonal imbalances.

So many women with PCOS it’ll help to take an, a magnesium supplement because it prevents the waves of your brain from signaling in a way causes like visually and sensory problems. So it’s, it has shown to be effective in migraine prevention. Yeah. Makes a lot of sense. Yeah. And then also stress very important. Your sister’s a woman with PCs or more likely to have mood disorders and stress,

stress increases, magnesium loss and magnesium plays a role in the reactions of mood regulation, consider making this supplement part of your self-care routine to reduce stress like that. Like a through F through day-to-day things I might like, you know, build up over time. You don’t want that to like, get worse, right. So if you just let it continue without like getting down to the root cause perhaps like taking a magnesium supplement,

it’s just going to, It makes so much sense. It’s a, it’s a relaxation type of supplement. It’s relaxing your muscles in general. So obviously it’s going to help with stress or play a role in stress management. So that’s a great point right there. I mean, so far we’ve really hit a lot of the problems that women with PCs are struggling with.

Sounds like magnesium is very important sleep. So do you want me to say, okay, I was presenting the runway. You, I am like the guy on the airplane round raised with the headphones. Yes. Sleep is super important. So adequate magnesium can help you sleep better. And studies show that it plays a role in maintaining healthy Gabba levels. The neurotransmitter that promotes sleep and encourages relaxation.

I’m here for it. It’s like if I okay. CBD and a nice Epsom salt bath. Oh my God. I would feel so good. Yeah. We knew that last night didn’t we, we kind of can fall asleep yesterday for some reason. Yeah, that’s true. Maybe we were, you know what I said this morning? I was like,

maybe we couldn’t fall asleep last night because we were so stimulated by the water spilling on the laptop and freaking out about it. Like maybe that brought our cortisol, like all the way up and we just couldn’t call them. It’s true. It was like that 30 minutes of like, is this laptop turned back on because it’s turned off. It was like,

I’m out peace. And then for 30 minutes I’m shaking it. Yeah. And then, you know, you guys don’t let the 1950s commercial would, they would be like, shake the baby. There was like some crazy commercials back in the fifties. Like they didn’t really know how to like take care of your kids where they would do these crazy, like infomercials about like shaking your baby or like put the baby to sleep or like to make it stop crying out ours,

obviously like horrible advice don’t ever do that. It’s very bad for the baby, you know? But yeah, it was a shaking the laptop. All right. And lastly, as I, as we mentioned earlier, CRA cramps ma shows that a study show that it can significantly reduce cramps. That’s a big deal. You guys, if you’re really struggling with cramps,

especially after getting off of birth control, you might have magnesium. So consider supplementing to make sure that you get your 320 milligrams of magnesium that’s recommended for us. Yes. I love it. So I hope you enjoyed our explanation of magnesium and we tried to make it as interesting as possible because this is very important for PCs. Yeah. And also so many benefits.

We hope like scissors. If you’re listening that you look into, if you’re low on magnesium and then find ways like the way we mentioned all of these are natural ways to get back magnesium into your body. That’s right. We’re not done there just yet. We asked in the DMS, have you taken magnesium and how has it helped if you don’t know,

we asked these questions on the Instagram page piece, you start weight loss. So if you’re not following, make sure you follow us. Cause we do daily informational tips and posts. So you want to read the responsibility? Sure. Sona Leeka says yes, I got my period. After three months, it was recommended by period repair manual Book. Right.

We’re nice. We’re actually trying to get in contact with the author to have her on the podcast. So awesome. Next one is envy rib. She says yes, help me regulate my sleep. Awesome. Just like we were talking about earlier, Mandy Mullaney says it helped her sleep. She loves magnesium. Awesome. Nice manager of meltdowns name says I love a hot cup of natural calm to help with cramps.

That’s a magnesium supplement. That’s great. Perfect. Okay, Good. And then last one, but not least is Sonia. She says yes. Got my periods back. Awesome. I mean, there you go. That’s great. Well, these are the benefits we’re talking about and It sounds like it’s working for some of our sisters out there. Yes,

Totally. All right. That covers the magnesium portion of the podcast, but we’re not going to be done just yet. We have the last portion, which is the piece us hotline. So if you sisters, if you don’t know, maybe you’re new, we have the PCs hotline, which is a phone number you can call it’s toll free. So the number is one eight,

three three, ask PCO S a S K P S U S. And you can leave a voicemail. And then we’d like to play on the podcast, your question and answer right now. And you can even leave a text message. So today we’re going to play a voicemail and here we go, Hey guys, my name is Alisa. And I had a question about the popularity of keto products on the market.

So for example, I went to whole foods and I saw like peanut butter. There was like, Hito friendly, peanut butter and so many other products out there. And I’m wondering because they’re full of healthy fats. For example, I think with the heel peanut butter is they put in like extra coconut butter and like MCT oil and stuff in it or anything like chattier.

Now it seems we, as women with PCLs should have healthy fats. Should we gravitate towards buying those products? And if so, which ones and which ones should be employed. Thank you. Great question. We should first start off by saying we hope it doesn’t confuse people that we aren’t, we’re not like keto advocates or anything like that. In fact,

we did an episode on keto a few weeks ago, or maybe like a month ago, just covering the pros and cons of keto as an informational episode. So you can learn to see if it’s right for you or not. But as the diet of keto goes, like we’re like 50 50 on it because one, It doesn’t, yeah, It can work for some,

for insulin resistance. However, it’s like, we don’t find it as a sustainable diet for a long-term. And also there’s not a lot of long-term research on it, but for many it can help with insulin resistance. With that being said, honestly, when it comes to keto labeled products, we just should let all the scissors and all like, be aware that that is more of a marketing tactic,

like to put keto friendly peanut butter, because they know that there’s a certain amount of people out there that are trying to be keto. So they will be more likely to buy that specific peanut butter because it has the words keyed on it. But then when you look at it, it’s the same thing as regular peanut butter. In fact, they’ll even increase the price by a dollar because it makes you think that it’s specially keto,

you know, it’s all like a tactic. So when it comes to these kinds of products, really look at it like, is this something I really need? Because peanut butter in itself already has lots of great healthy fats. Like what you don’t really need much more than peanut butter. And like also like MCT oil, like MCT oil is all healthy fats.

Like you don’t need to find one that says keto friendly MCT oil. It’s like a double conundrum. Is that the word? I don’t know. I think so. Anyway, so that’s my thought on it is like, don’t cry if you’re trying to be keto, if you are trying, like, don’t go for something just because it says keto like,

look at the label, like, does it really have anything extra special than something else? If not, just go for the regular thing? Like peanut butter. Yeah. And if you’re not trying to be Quito, but you’re looking for like the healthiest peanut butter, just because it says that it’s, you know, keto friendly doesn’t mean it’s healthier than regular peanut butter,

you know, for you, you could just be taking, having normal peanut butter and spine. You don’t need to pay that extra dollar tab. The keto friendly. It’s like, gluten-free, they label the most random things. As gluten-free the other day I was buying Turkey breast and it said it was gluten-free. And I was like, obviously I’m buying a Turkey.

Like, why would there be cotenant this a certain way Would be gluten free. So they might put the gluten free on there. Right? Yeah. It’s the same thing with the cuter products. They put kilos because they know some people like to be Quito, so they put it and they know that that person will be willing to maybe pay an extra dollar to get the keto version when it’s the same thing.

Yeah, exactly. So yeah. Something to think about. Yeah. That’s a great question. And I hope that helped. All right. And then lastly, we had the win of the week, which is a sister who is managing her piece. You S you know, reducing our symptoms, maybe losing weight, whatever her goals may be. We like to announce the winner on the podcast each week.

So today’s winner is. So we have two winners Noyce. One of them is on Instagram and the other is in the sisterhood. So our first one, she goes, Hey, I wanted to message because I absolutely love your page. I stumbled across it. On the same day, I was wallowing in bed after being diagnosed with PCOS. And immediately I had a more positive outlook.

I’ve since read a few books and listened to your podcast and decided to go gluten and dairy free, I’ve lost seven pounds in three weeks without exercising. And actually to be honest, I’d probably been consuming too many calories. So I’m just so excited that I finally lost weight after about, after about one to two years of being stuck at the same, or feeling like I’m starving myself just to lose half a pound a week.

And I’m so happy. Thank you so much. That’s amazing. Sounds like it’s really working for you. You really have your inflammation, insulin resistance under control, you know, by going gluten and dairy free for this particular sister, her name is Chelsea. Shout out Chelsea. You go, girl. Is that too much? No. Okay. Alrighty.

Next winner is Jennifer. She says I had been dairy free for years now and started gluten free two weeks ago, along with taking in also tall. I weigh myself this morning and since joined the sisterhood three weeks ago, I had lost four pounds. Amazing. I had been feeling less irritable and bloated, and I haven’t been suffering with constant tension headaches anymore,

even better. I love that Jennifer. I mean, in three weeks to lose, like this amount of weight, like four pounds is a great success because we talk about you should like great sustainable range is one to two pounds a week. So in three weeks, four pounds is within that perfect range. It’s very sustainable. We hope you, the symptoms,

in my opinion are even more important. Like the bloatedness irritable, you know, constantly, like if that’s going away, You’re on the right track. Even if you didn’t lose a single pound, if your symptoms are getting better than keep it up. Sister, Same thing was for Chelsea. You know, she said she was stuck at a certain weight for a while and she was able to finally get off that plateau.

You know, it takes a lot of effort and like mental, like discipline to like find a way to like get off that plateau. So it’s really good to hear that sisters are doing that. Yeah. Yeah. And not giving up. Yeah. You go girls. Yes. Alrighty. That’s the episode. I mean, went through pretty smoothly. The S the beginning prior to this was a little bit hectic on my say,

but we did it. We did it. All right. Talk to you soon, sisters. Thanks for joining us. And consider taking back. You made me sound like a snake. I don’t know when you were going to stop. So I kept on going to start and I had to stop and I kept that going. I doubt it. Maybe we need track museum.

Yeah. Let us know if you take Magnesium after this episode, let us know how it helped you. And you know, we’ll like, we’ll love to share it. Bye-bye If you enjoyed listening to this podcast, you have to come check out the sisterhood. It’s my monthly membership site, where sisters just like you are learning how to move through the stages of PCLs from Sage one cold and alone at the doctor’s office to stage five,

nailing the PCs lifestyle, gluten and dairy free, get ready to finally feel in control of your body. Again,

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