Magnesium is a vital mineral that plays a key role in postpartum recovery. From supporting hydration and sleep to promoting muscle recovery and emotional well-being, magnesium helps the body heal and adjust after childbirth. It’s especially beneficial for managing postpartum symptoms like fatigue, constipation, and mood swings, while also being safe and necessary for breastfeeding mothers.Â
Rest + Digest Magnesium
What is magnesium and what does it do in the body?
Magnesium is an essential mineral, which means we can’t make it on our own, so we have to get it from diet and supplements. We need at least 350 mg of magnesium daily to meet our needs while pregnant and 310 to 320 mg while breastfeeding. Some of the best food sources of magnesium include nuts and seeds (especially pumpkin seeds, squash seeds, chia seeds, almonds, and cashews), spinach, black beans, edamame, and peanuts.Â
It is possible to get enough magnesium from food alone, but in my clinical experience, many people fall short. And even when my patients are technically eating enough magnesium-rich foods, many still have low blood magnesium due to issues like nutrient malabsorption, gut dysbiosis, and depleted nutrients from our soils that result in lower magnesium levels in our food than expected or documented.Â
What does magnesium do?
Magnesium is well-supported by research for the following actions:
- Protein synthesis
- Muscle and nerve function
- Energy production
- Blood pressure regulationÂ
- Blood sugar control
- Aids in structural development of bones
- Constipation relief (especially important for C-section recovery)
- Improves sleepÂ
- Stress and anxiety reduction, alleviation of postpartum depression
Benefits of taking magnesium for postpartum
From supporting hydration to mental health, magnesium can help promote balance and resilience during the postpartum period. Below are the key benefits of magnesium for postpartum recovery.
Increases hydration
Postpartum hydration is essential for recovery, milk production, and overall energy levels. Magnesium helps regulate fluid balance by supporting electrolyte function, reducing the risk of dehydration and muscle cramps. It also plays a role in cellular hydration, ensuring that tissues heal properly after childbirth.
Supports quality sleep
Sleep deprivation is one of the biggest challenges moms face postpartum. Magnesium helps relax the nervous system by regulating neurotransmitters like GABA. This can promote deeper, more restorative sleep. It can also ease muscle tension and reduce nighttime restlessness, making it easier to fall asleep and stay asleep, even during those fragmented nights with a newborn.
Lowers blood pressure
Supplementing with magnesium postpartum can help by relaxing blood vessels and improving circulation. Studies have shown that magnesium can help regulate blood pressure levels, reducing the risk of complications like hypertension following delivery.
Lowers risk of postpartum preeclampsia
Postpartum preeclampsia is a serious condition characterized by high blood pressure and potential organ damage after childbirth. A specific form of magnesium, magnesium sulfate, is used for postpartum preeclampsia in medical settings to manage this condition. But we also know that being proactive and having adequate levels of magnesium can help prevent preeclampsia, so we encourage supplementation to help reduce the risk of developing it in the first place.Â
Protects against postpartum depression
Magnesium plays a crucial role in mood regulation by supporting serotonin production and reducing inflammation in the brain. Research suggests that magnesium for postpartum depression can help ease symptoms of anxiety and mood swings by balancing stress hormones and promoting relaxation. Since magnesium deficiencies are linked to increased depression risk, ensuring adequate intake may be a natural way to support emotional well-being in the postpartum period.
How much magnesium is safe in postpartum?
Below are the recommended daily allowances (RDAs) for magnesium across different life stages, including postpartum and lactation.
- RDA for magnesium for adult women: 310–320 mg per day
- RDA for magnesium in pregnancy: 350–360 mg per day
- RDA for magnesium in postpartum: 310–320 mg per day (same as non-pregnant adult women)
- RDA for magnesium for lactation: 310–320 mg per day, with some experts recommending slightly higher intake due to magnesium losses through breast milk
Types of magnesium safe for postpartum
Not all magnesium supplements are created equal—some forms are more bioavailable and easier on the digestive system. Below are the best forms of magnesium for postpartum recovery.
Magnesium glycinate
Magnesium glycinate is highly absorbable and gentle on the stomach, making it an excellent choice for both pregnancy and postpartum. This form is bound to glycine, an amino acid that has calming effects on the nervous system, which may help reduce stress, improve sleep, and support mood stability.Â
Magnesium citrate
Magnesium citrate has a mild laxative effect by drawing water into the intestines, making it helpful for postpartum constipation. It supports hydration and muscle relaxation while also aiding digestion.
Magnesium malate
Magnesium malate is bound to malic acid, a compound involved in energy production. This form is particularly beneficial for postpartum women struggling with fatigue and muscle soreness. It helps support mitochondrial function, making it a great choice for replenishing energy levels after childbirth.
Magnesium gluconate
Magnesium gluconate is another well-absorbed form that is gentle on the stomach and less likely to cause digestive upset. It is a good all-around option for general magnesium supplementation, especially for women who need a well-tolerated form without laxative effects.
A magnesium supplement that contains multiple forms of magnesium, like the one we’ve created at WeNatal, can be more beneficial than taking a single form. This is because, as seen above, different forms support various functions in the body, and absorption varies person to person. A magnesium blend increases the chances of optimal absorption and comprehensive support.
Related: Thriving After Birth: Tips to Avoid Postpartum Exhaustion & Depletion
When to take magnesium for postpartum
Curious about when you can start taking magnesium for postpartum? Supplementing with magnesium in postpartum is safe to take after childbirth—just stay within the RDA for lactation. As with starting any supplement, speak with your birth provider first to make sure it's right for you. Magnesium can be taken any time of day, but many people prefer to take it 1 to 2 hours before bed to promote restful sleep.
Signs of low magnesium in postpartum
Based on my clinical experience, magnesium depletion is common in women during the postpartum phase. This is likely due to increased demands during pregnancy, stress, and breastfeeding. Signs of deficiency may include:
- Muscle cramps or spasms
- Fatigue and low energy
- Difficulty sleeping or frequent waking
- Anxiety, mood swings, or feelings of overwhelm
- Constipation or sluggish digestion
- Headaches or migraines
- Numbness or tingling in extremities
- High blood pressure or heart palpitations
If experiencing any of these symptoms, it’s important to consult a healthcare provider or birth professional to assess magnesium levels and overall nutrient status.
Is magnesium safe for breastfeeding?Â
Yes, magnesium is safe to take while breastfeeding and is essential for both maternal recovery and milk production. It is especially important because many pregnant women have low magnesium levels, making adequate intake during breastfeeding crucial for repleting stores and preventing further deficiency.
A note from WeNatal on magnesium for postpartum
Postpartum recovery is a time of deep healing, nourishment, and adjustment. Nutrition is foundational to moving through this time with strength and resilience, and some nutrients stand out above the rest. Magnesium is one of those nutrients due to its vital role in supporting hydration, sleep, mood stability, blood sugar regulation, and so much more. Whether you're easing into motherhood or navigating the challenges of postpartum, prioritizing your health and optimizing your nutrition is the best gift you can give both yourself and your baby.
At WeNatal, we believe in the power of nutrition in postpartum care. Choosing the right form of magnesium can make a huge difference in your recovery, energy, and emotional balance. Remember—you deserve to feel strong, supported, and well-nourished in this journey.
References
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‌Sahabeh Etebary, Nikseresht S, Hamid Reza Sadeghipour, Zarrindast MR. Postpartum Depression and Role of Serum Trace Elements. Iranian Journal of Psychiatry. 2020;5(2):40.Â
Silver WL, Perez T, Mayer A, Jones AR. The role of soil in the contribution of food and feed. Philosophical Transactions of the Royal Society B: Biological Sciences. 2021;376(1834):20200181. doi:10.1098/rstb.2020.0181
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
Zhang Y, Chen C, Lu L, et al. Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study. Sleep. 2022;45(4):zsab276. doi:10.1093/sleep/zsab276
Zhang X, Li Y, Del Gobbo LC, et al. Effects of Magnesium Supplementation on Blood Pressure: A Meta-Analysis of Randomized Double-Blind Placebo-Controlled Trials. Hypertension. 2016;68(2):324-333. doi:10.1161/HYPERTENSIONAHA.116.07664
