May 18, 2026
Can pregnant women take magnesium?
Can pregnant women take magnesium?
Yes, magnesium is safe during pregnancy and is a key mineral that pregnant women need during this stage. Your healthcare provider may encourage supplementation, especially when dietary intake falls short. Many women are not meeting their magnesium needs because either their whole food intake is low. However, even those consuming a diet rich in whole foods may still not be meeting their magnesium needs because modern farming yields grains and produce that have lower amounts of magnesium than those farmed decades ago.
Magnesium plays a role in over 300 enzymatic reactions in the body making it crucial for optimal health. During pregnancy, your need for it increases, with the RDA at about 350 mg per day.
RELATED: Can you take magnesium while pregnant?
What the research says
A systematic review evaluated multiple randomized controlled trials and found that magnesium supplementation may be associated with a lower risk preterm birth. A separate 2022 meta-analysis found that magnesium supplementation in women with gestational diabetes improved fasting plasma glucose and markers of insulin resistance.
Benefits of magnesium during pregnancy
Leg cramps and muscle relaxation. Painful leg cramps in the second and third trimesters are one of the most common pregnancy complaints. A randomized controlled trial found that oral magnesium supplementation provided relief from pregnancy-induced leg cramps.
Blood pressure support. Adequate magnesium intake has been associated with healthy blood pressure during pregnancy. Some research connects magnesium supplementation to a reduced risk of developing preeclampsia.
Sleep and mood. Magnesium supports relaxation and may help improve sleep quality, which is frequently reported frustration during pregnancy.
Bone and tooth development. Magnesium works alongside calcium and vitamin D to support the baby's developing skeletal system.
Best forms of magnesium for pregnancy
Magnesium glycinate is the most frequently recommended form for pregnant women due to its high absorption rate and minimal GI side effects.
Magnesium citrate is another good option, especially for pregnant women dealing with constipation. It has a mild laxative effect at moderate doses.
*Note: Magnesium oxide is commonly found in lower-cost supplements but absorbs poorly and is more likely to cause stomach issues.
How to get magnesium from food
Good dietary sources include dark leafy greens (spinach, Swiss chard), nuts and seeds (almonds, pumpkin seeds, cashews), legumes (black beans, edamame), whole grains, avocados, and dark chocolate.
RELATED: What to know about magnesium for postpartum
A note from WeNatal on magnesium during pregnancy
WeNatal Rest + Digest Magnesium was designed to complement WeNatal for Her and can be an important addition to your supplement routine during pregnancy. It uses a blend of magnesium glycinate, malate, citrate, and gluconate for optimal absorption without the GI discomfort that single-form supplements can cause. If you're experiencing cramps, sleep issues, or digestive discomfort, it's worth discussing magnesium supplementation with your provider.
RELATED: Magnesium for better sleep and digestion: Benefits, best types, and Oura ring insights
References
Makrides M, et al. (2014). Magnesium supplementation in pregnancy. Cochrane Database of Systematic Reviews. DOI: 10.1002/14651858.CD000937.pub2
Qu X, et al. (2022). Effect of magnesium supplementation on pregnancy outcome in gestational diabetes mellitus patients. Food Science & Nutrition, 10(10):3193-3202. DOI: 10.1002/fsn3.2561
Supakatisant C, Phupong V. Oral magnesium for relief in pregnancy-induced leg cramps: a randomised controlled trial. Matern Child Nutr. 2015;11(2):139-145. doi:10.1111/j.1740-8709.2012.00440.x
Zhang Y, Xun P, Chen C, et al. Magnesium levels in relation to rates of preterm birth: a systematic review and meta-analysis of ecological, observational, and interventional studies. Nutr Rev. 2021;79(2):188-199. doi:10.1093/nutrit/nuaa028
