Magnesium is an essential mineral involved in over 300 enzymatic reactions in the human body, playing a key role in energy production, muscle function, nerve transmission, and bone development.Â
It’s naturally found in a variety of foods such as leafy greens, nuts, seeds, whole grains, and legumes. However, modern food processing has significantly reduced magnesium content in many foods, stripping away up to 80% of this vital mineral. Additionally, studies show that magnesium levels in food have declined over the last 50 years due to changes in agricultural practices and soil depletion.
When it comes to pregnancy, some may wonder, can you take magnesium while pregnant? The need for magnesium during pregnancy increases as the body works harder to support both maternal health and fetal development. Supplementing with magnesium during pregnancy can be especially helpful to address these heightened needs, making it a critical consideration for many expecting mothers. But how much is safe, and can magnesium help with some of pregnancy's most common ailments? Here's what to know.
Rest + Digest Magnesium
How much magnesium is safe in pregnancy?
The recommended dietary allowance (RDA) for magnesium during pregnancy and lactation is as follows:
- 350-400 mg/day during pregnancy
- 310-360 mg/day during lactation
- 300-310 mg/day for non-pregnant/non-lactating people
It's important to note that these values account for magnesium intake from both food and supplements. As a registered dietitian in clinical practice, I frequently see an increased need for additional magnesium supplementation for most people. WeNatal Rest + Digest Magnesium is a great opportunity to meet this need when used in combination with WeNatal for Her and WeNatal for Him. If you're pregnant, always be sure to consult with your birth provider before starting any new supplement to ensure it aligns with your unique health needs and circumstances. Over-supplementation can lead to side effects such as diarrhea, nausea, and abdominal cramping, particularly if taking magnesium in forms that are less bioavailable.Â
Benefits of magnesium during pregnancy
Magnesium offers a host of benefits during pregnancy, supported by a growing body of research.
Supports fetal development
Magnesium plays a crucial role in building strong bones and teeth, as well as supporting healthy brain development and nerve function in the growing fetus.
Reduces the risk of preeclampsia
Preeclampsia is a pregnancy complication characterized by high blood pressure and signs of organ damage. Research indicates that adequate magnesium intake may help lower the risk of developing this condition.
Improves sleep quality
Pregnancy often disrupts sleep, but magnesium’s calming effects on the nervous system may help improve your sleep quality and reduce insomnia.
Supports mood and reduces stress
Magnesium plays a role in regulating neurotransmitters that influence mood, potentially helping to reduce stress and anxiety during pregnancy.
Supports blood sugar levels
Some studies suggest that magnesium helps regulate blood sugar levels, reducing the risk of gestational diabetes.
Eases constipation
Magnesium acts as a natural muscle relaxant, which can help alleviate constipation—a common complaint during pregnancy.
Related: Why a healthy diet is not enough for fertility and pregnancy
What to know about magnesium for leg cramps in pregnancy
Leg cramps are a frequent complaint in pregnancy, particularly during the second and third trimesters. These painful muscle contractions are often linked to changes in circulation, weight gain, and electrolyte imbalances.
Does magnesium help? Research indicates that magnesium supplementation may reduce the frequency and severity of leg cramps during pregnancy. A 2021 study found that magnesium was particularly effective when paired with other electrolytes like calcium. While results can vary, many healthcare providers recommend magnesium supplementation as a potential remedy for leg cramps, given its role in muscle function and relaxation.
For Her
What to know about magnesium for headaches in pregnancy
Headaches, including migraines, are another common pregnancy symptom, often triggered by hormonal changes, dehydration, or stress. Magnesium has shown promise as a natural option for headache relief, as it helps regulate neurotransmitters and improve blood flow to the brain.
Studies suggest that magnesium supplementation may be particularly beneficial if you're prone to migraines. For instance, research has shown that magnesium deficiency is linked to an increased risk of migraines, and supplementation may help reduce both their frequency and intensity. While further studies are needed to confirm these findings specifically in pregnant populations, magnesium remains a safe and gentle option for managing headaches under the guidance of a healthcare provider.
Types of magnesium safe for pregnancy
Not all magnesium supplements are created equal. Some forms are more bioavailable and better tolerated than others. The types of magnesium commonly considered safe and effective for pregnancy include the following.
Magnesium glycinate
Known for its high bioavailability and gentle effects on the stomach, magnesium glycinate is an excellent choice for addressing muscle cramps, stress, and sleep issues.
Magnesium citrate
This form is well-absorbed and particularly helpful for alleviating constipation.
Magnesium malate
Often used for energy production and muscle relaxation, magnesium malate is a versatile option during pregnancy, as it helps combat pregnancy-related fatigue while also supporting muscle health and recovery.Â
Magnesium gluconate
A gentle, highly absorbable form of magnesium, magnesium gluconate is often recommended if you have a sensitive stomach or if you're seeking a well-tolerated option to support overall health during pregnancy.
WeNatal’s Rest + Digest magnesium blend combines all four of these forms to offer a comprehensive solution tailored to the needs of pregnancy.
When to take magnesium in pregnancy
Timing magnesium supplementation effectively can help maximize its benefits:
- Safe for your entire pregnancy: Magnesium can be taken throughout all trimesters of pregnancy. However, certain benefits, such as constipation relief, may be particularly valuable in the second and third trimesters.
- Try taking it at night: Many people find it beneficial to take magnesium in the evening, as its relaxing properties can promote restful sleep. However, it can also be taken in smaller doses throughout the day to avoid potential gastrointestinal upset.
- Combine it with a meal: Magnesium is best absorbed when taken with food, as this helps enhance bioavailability. Avoid pairing it with high doses of calcium or zinc, as these minerals can compete for absorption.
Can you take magnesium while breastfeeding?
If you're breastfeeding, you may also have an increased need for magnesium, as the mineral is essential for postpartum recovery, milk production, and overall well-being. Magnesium supplementation while breastfeeding can help support your energy levels, stress management, muscle recovery, and healthy sleep patterns. Additionally, magnesium plays a role in maintaining adequate milk supply and preventing postpartum depletion.Â
Signs of low magnesium in pregnancy
Magnesium deficiency is surprisingly common and may present with subtle or overt symptoms. Here are some signs to watch for:
- Muscle cramps or spasms
- Fatigue or weakness
- Irritability or mood changes
- Sleep disturbances
- Headaches or migraines
- Nausea or loss of appetite
- Abnormal heart rhythms
If you suspect a magnesium deficiency, consult your birth provider for tailored advice and appropriate testing.
A note from WeNatal on magnesium during pregnancy
At WeNatal, we are committed to supporting fertility and healthy pregnancies with science-backed supplements designed for both moms and dads. Our magnesium Rest + Digest blend combines highly bioavailable forms of magnesium to address the unique needs of pregnancy, from easing muscle cramps to promoting relaxation and restful sleep. By prioritizing nutrient density and quality, we aim to empower families with the tools they need for a vibrant, healthy journey into parenthood. Always consult your healthcare provider before starting any new supplement to ensure it aligns with your individual needs.
References
Cazzola R, Della Porta M, Manoni M, Iotti S, Pinotti L, Maier JA. Going to the roots of reduced magnesium dietary intake: A tradeoff between climate changes and sources. Heliyon. 2020;6(11):e05390. Published 2020 Nov 3. doi:10.1016/j.heliyon.2020.e05390
Domitrz I, Cegielska J. Magnesium as an Important Factor in the Pathogenesis and Treatment of Migraine-From Theory to Practice. Nutrients. 2022;14(5):1089. Published 2022 Mar 5. doi:10.3390/nu14051089
Fiorentini D, Cappadone C, Farruggia G, Prata C. Magnesium: Biochemistry, Nutrition, Detection, and Social Impact of Diseases Linked to Its Deficiency. Nutrients. 2021;13(4):1136. Published 2021 Mar 30. doi:10.3390/nu13041136
Luo L, Zhang Y, Wang H, Chen D, Li L. The efficacy of magnesium supplementation for gestational diabetes: A meta-analysis of randomized controlled trials. Eur J Obstet Gynecol Reprod Biol. 2024;293:84-90. doi:10.1016/j.ejogrb.2023.12.014
Porri D, Biesalski HK, Limitone A, Bertuzzo L, Cena H. Effect of magnesium supplementation on women’s health and well-being. NFS Journal. 2021;23:30-36. doi:10.1016/j.nfs.2021.03.003
Shukla V, Parvez S, Fatima G, et al. Micronutrient interactions: Magnesium and its synergies in maternal-fetal health. Food Sci Nutr. 2024;12(10):6913-6928. Published 2024 Jul 17. doi:10.1002/fsn3.4316
U.S. Department of Health and Human Services. (n.d.). Office of dietary supplements - magnesium. NIH Office of Dietary Supplements.
