Can I take magnesium glycinate while pregnant?

Can I take magnesium glycinate while pregnant?

Yes. Magnesium glycinate is one of the most commonly recommended forms of magnesium for pregnant people, and for good reason. It offers high bioavailability meaning your body absorbs and uses it efficiently. It also tends to be significantly gentler on the digestive system compared to magnesium oxide or even magnesium citrate.

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Why glycinate specifically?

The "glycinate" part refers to the amino acid glycine, which is bonded to the magnesium molecule. This chelated structure improves absorption in the gut and reduces the likelihood of GI side effects like diarrhea and bloating.

Glycine itself has calming properties, which makes magnesium glycinate a popular choice in pregnancy when experiencing sleep difficulties, restlessness, or anxiety. Some providers specifically recommend this form for evening use because of the mild relaxation effect.

Dosing during pregnancy

The RDA for magnesium during pregnancy is 350-360 mg per day (from all sources including diet). The tolerable upper intake level from supplements alone is 350 mg. If your prenatal already contains some magnesium, factor that into your total before adding a standalone supplement.

Benefits during pregnancy

Magnesium supplementation has been studied in the context of several pregnancy-related complaints, including leg cramps, insomnia, constipation, and muscle tension. Adequate magnesium also supports blood pressure regulation and may help lower the risk of preeclampsia, though the evidence base is still developing.

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A note from WeNatal on magnesium glycinate during pregnancy

WeNatal Rest + Digest Magnesium combines a blend of magnesium glycinate, magnesium malate, magnesium citrate, and magnesium gluconate to support absorption and tolerability during pregnancy. It pairs well with WeNatal for Her as part of a complete prenatal routine. If you're experiencing cramps, sleep disruptions, or general muscle tension, adding magnesium is a conversation worth having with your provider. As always, please speak with your healthcare team before starting any supplements to determine whether it is a good fit for you as an individual.

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References

de Araujo CAL, et al. (2020). Magnesium supplementation and preeclampsia in low-income pregnant women. BMC Pregnancy and Childbirth, 20:208. DOI: 10.1186/s12884-020-02877-0

Makrides M, et al. (2014). Magnesium supplementation in pregnancy. Cochrane Database of Systematic Reviews. DOI: 10.1002/14651858.CD000937.pub2

Yuan J, Yu Y, Zhu T, Lin X, Jing X, Zhang J. Oral Magnesium Supplementation for the Prevention of Preeclampsia: a Meta-analysis or Randomized Controlled Trials. Biol Trace Elem Res. 2022;200(8):3572-3581. doi:10.1007/s12011-021-02976-9