Talk Pleasure to Me
An Honest Intimacy Conversation with Kim Bowman, MS, CNS, clinical nutrition practitioner
Talk Pleasure to Me is our series where we talk to experts on sex, relationships, and caring for your body (& mind) so you can get inspired on your pleasure journey and learn from the best.
Kim Bowman is a two-time olympic trials qualifier, published researcher, and clinical nutrition practitioner with over 8 years of consulting experience. Kim started her academic and athletic career at the Ohio State University as a member of their Div 1 Swimming team. She completed her bachelors in health science (BHSc) and a master's of science (MS) in nutrition at the University of British Columbia. Her peer-reviewed, published MS research was done in affiliation with the Canadian Women's National Soccer team prior to the 2015 FIFA Women's World Cup of Soccer. Kim has been a nutrition consultant and physiologist for numerous professional athletic teams and has over 40 online publications with features in Men's Health, Daily Mail UK, and Women's Fitness. Kim specializes in weight loss, hormone balancing, gut health, and chronic disease prevention as well as comprehensive biomarker analysis.
Why is sleep such a common struggle, and what natural supplements do you recommend?
Sleep is essential — yet many people forget just how critical it is for overall health. If you’re struggling to fall or stay asleep, two of my favorite natural sleep aid supplements are magnesium L-threonate and L-theanine. Magnesium L-threonate supports GABA, a neurotransmitter that promotes relaxation and helps reduce cortisol (our stress hormone). L-theanine also reduces cortisol and boosts calming neurotransmitters, which helps ease anxiety and promote better sleep. For people with muscle tension or restlessness, magnesium glycinate can also be beneficial.
We hear a lot about magnesium deficiency. Why is magnesium so important beyond sleep?
Magnesium is involved in over 300 biochemical reactions in the body! It supports energy production, blood sugar regulation, cardiovascular health, protein formation, and yes — sleep. It also plays a key role in exercise recovery, cognitive function, and mood regulation. When we’re deficient, some signs of magnesium deficiency can include fatigue, muscle cramps, brain fog, poor sleep, or digestive issues.
Can magnesium help with period cramps and PMS symptoms?
Absolutely. Magnesium levels fluctuate throughout the menstrual cycle, and deficiency can amplify common PMS symptoms like bloating, cravings, and digestive issues. Supplementing with magnesium can help ease these symptoms and support hormonal balance, especially during the luteal phase when many people experience discomfort.
What’s the difference between magnesium citrate and magnesium glycinate?
Magnesium glycinate is best for calming the nervous system and promoting sleep. It’s bound to glycine, which also supports relaxation. This is the best magnesium for sleep.
Magnesium citrate, on the other hand, is bound to citric acid and supports digestion — it has a gentle laxative effect and can help with regularity. If digestion is a concern, citrate is great. If sleep and relaxation are your goals, go with glycinate.
How much deep sleep do you need? Is seven to eight hours of sleep really the magic number? And what matters more — sleep quality or quantity?
Seven to eight hours is ideal, but quality matters just as much as quantity. You want to aim for around two hours each of deep sleep and REM sleep per night. If you’re consistently missing that, you may notice fatigue, mood issues, or brain fog. And no — you can’t really "make up" for lost sleep later. Prioritizing consistent, high-quality sleep is key.
How can someone tell if they’re getting good sleep without a sleep tracker?
You can check your resting heart rate in the morning. Elevated heart rate over a few days can indicate a cortisol spike and poor recovery. Devices like the Oura Ring are great, but even manual tracking can give insight into your sleep quality.
When should someone take magnesium for the best effect?
When to take magnesium depends on your intended benefits of taking magnesium. If you’re taking magnesium because you can’t sleep, taking magnesium before bed (30 to 60 minutes before) is ideal. If you're using it for other magnesium benefits, like digestion or energy, taking it with breakfast works well. Just be mindful not to pair high doses of magnesium with high doses of calcium — they compete for absorption.
Speaking of sleep, how does magnesium compare to natural melatonin?
Melatonin is a hormone that signals your brain it’s time to sleep — it’s great for resetting your circadian rhythm, like when you’re traveling or adjusting to a new schedule. Magnesium, on the other hand, helps you stay asleep by calming the nervous system. Melatonin is better short-term; magnesium is more sustainable for long-term sleep quality.
Does magnesium help with anxiety too?
Yes! If you’re looking for natural supplements for anxiety, forms like magnesium L-threonate and glycinate are particularly effective for anxiety relief. They help modulate stress hormones like cortisol and support calming neurotransmitters like GABA and serotonin. L-threonate also crosses the blood-brain barrier, making it ideal for mental clarity and relaxation.
What about brain fog — is there a magnesium connection?
Definitely. Brain fog is often linked to low magnesium, and L-threonate stands out because it’s the only form that effectively crosses into the brain. It supports mental clarity, focus, and memory, which is especially helpful during hormone shifts like perimenopause or menopause.
How does magnesium influence mood?
Magnesium helps regulate neurotransmitters like serotonin and dopamine, which are crucial for mood balance. When you’re deficient, you’re more likely to experience mood swings or anxiety. Magnesium supplements — especially those with magnesium glycinate — can support a calmer, more balanced emotional state and act as natural mood stabilizers.
Are there any other areas where magnesium is especially beneficial?
Yes — migraines and exercise recovery are two more. People with frequent migraines often have low magnesium levels. For athletes, magnesium helps with muscle recovery and reduces soreness. And let’s not forget digestion — magnesium supports regular bowel movements and gut health, which is a big concern for many people.
How can people find or work with you directly?
I run a clinical nutrition practice focused on functional medicine and comprehensive biomarker testing. My work is all about personalized health — using lab work to understand your unique physiology and create tailored nutrition plans. You can learn more at kimcisabella.com.
Wanna be interviewed for this series?
The Foria Practitioner Program is accepting applications from professionals with expertise in women’s health who wish to recommend Foria products to their clients and professional network To be part of the practitioner program, please apply to our affiliate program. Learn more and apply.
Want more? Sign up for our newsletter
By entering your email, you are agreeing to our terms and conditions and understand our privacy policy.