Expecting mothers carry and nurture their baby for nearly nine months, while providing nutrients to support growth and wellness of the fetus and growing child. Therefore, pregnant women need to make sure they are getting the right nutrients to support their baby during and after pregnancy.
However, when considering taking vitamins and minerals as supplements, some pregnant women may wonder, Is magnesium safe during pregnancy? Magnesium is a vital nutrient the body needs to support muscle and nerve health, relaxation, regularity, and bone health.
While safe for the general healthy population, magnesium is appropriate to take according to the recommended dietary intake amounts. But can you take magnesium while pregnant? The short answer is yes, pregnant women can safely take magnesium supplements, but the dietary amounts should be guided by an obstetrician. The rationale is that the pregnant body metabolizes this mineral differently than the regular population, so dosing and safety typically need to be more closely monitored and prescribed.
Is Magnesium Safe During Pregnancy and How Much is Allowed?
Pregnancy discards magnesium quicker than the typical body, which makes it tough for women to meet their dietary needs. According to Mayo Clinic, pregnant women should aim for 320 mg of magnesium daily for general health. This amount can be adjusted at the direction of an OB, but pregnancy allows for almost a standardized dose to that of the general population. So, can you take magnesium while pregnant? Yes, and some of the benefits may be more pronounced within each trimester.
5 Benefits of Magnesium Supplementation During Pregnancy
- Helps to Ease Muscle Aches – Various types of magnesium supplements can help to promote muscular health, especially from aches and pains. Pregnancy is tough on the body, as it entails nine months of carrying extra weight and can stress the body’s foundation. Ensuring adequate magnesium each day may help to combat this and to help ease physical strain on the body.
- Supports Cramping Relief – The consumption of magnesium may help to support cramping relief. Especially in the calves and lower half of the body, pregnant women tend to experience the worst of muscle cramps. While daily foot rubs can help to ease tension, ensuring adequate magnesium content each day can help to prevent this painful side effect, including one of the most common types of cramps – leg cramps.
- Promotes Complication Relief – The addition of magnesium in the diet may influence outcomes throughout pregnancy. Magnesium supplementation in pregnancy may help to combat the frequency of complications that may come throughout gestation, making this a potentially valuable mineral for overall safety throughout the entire term.
- Plays a Protective Role – Magnesium supplementation has been shown to help contribute to fewer hospitalizations during pregnancy. Particularly, consuming magnesium may help to regulate blood pressure and support a protective role against preeclampsia, blood sugar control, and uterine cramps, which are all major symptoms that are common throughout pregnancy.
- Fights Symptoms of Morning Sickness – An adequate daily magnesium intake may help to combat the symptoms of morning sickness. Especially early in pregnancy, adequate magnesium consumption may help to fight morning sickness when it hits.
Magnesium Supplementation For Women
When diet isn’t enough to meet daily needs, supplementation can be necessary. Here are three magnesium supplements that can be utilized during pregnancy to help support healthy levels of this mineral throughout pregnancy.
- NOW Foods Magnesium Glycinate – The addition of NOW Foods brand supplements can help to support nutrient delivery. The NOW Foods Magnesium Glycinate supplement is bound with the amino acid glycine for optimal muscle and nerve health throughout pregnancy. This type of magnesium is ideal at the end of the day to help ease tension in the muscles and ease aches that are too common during any trimester.
- Thorne Research Magnesium Citramate – Thorne Research offers standard quality for delivering nutrients within the body. Adding Thorne Research Magnesium Citramate offers optimal absorption of magnesium in the body, which can help to combat the faster metabolism of this mineral that pregnant women offer.
- Metagenics Mag Glycinate – The Metagenics Mag Glycinate supplement is designed to supply natural amino acid chelate for overall intestinal absorption of this mineral. Pregnant women can take advantage of optimal absorption to help deliver high-quality magnesium in each serving and to help maintain daily levels of magnesium.
FAQs
Should magnesium supplements be taken in the morning or night?
While there is no specific time of day required for this mineral, nighttime tends to offer the most benefits for muscular support. Particularly with muscular relaxation, magnesium supplements tend to have great benefits at night.
Can you take magnesium while pregnant and should I take it with food?
Magnesium is generally best when taken with a meal rather than on an empty stomach. Especially after breakfast or dinner, magnesium supplements can dissolve in the stomach without causing stomach upset.
Do any other nutrients affect magnesium absorption?
When high amounts of zinc are consumed, it can affect magnesium absorption and lead to a magnesium deficiency. Zinc is a micronutrient that typically is best consumed in the diet, but high amounts can block optimal absorption of magnesium.
As a pregnant woman, also be sure to take calcium supplements, as calcium helps magnesium by supporting its absorption in the body. The two minerals work together to maintain healthy bone structure and proper muscle and nerve function.
Can you take magnesium during pregnancy, and which is the best source?
Magnesium is safe during pregnancy and a diet that contains natural amounts may be a good way to start. Pregnant women metabolize this mineral quicker than the standard population, which is why supplementation may be needed.
Magnesium glycinate is often recommended for pregnant women due to its high absorption and gentle effect on the digestive system, while magnesium citrate is known for its laxative properties and may be beneficial for relieving constipation.
Talk to your OB or qualified healthcare provider to see what is best for your health regimen, especially during pregnancy and again while breastfeeding, as your nutritional needs and magnesium levels may change.
- Vitamins that Minimize Symptoms of Common Autoimmune Diseases for Women - April 10, 2025
- Can You Take Magnesium While Pregnant? - April 10, 2025
- How to Fix Allergy Fatigue in 6 Easy Steps - March 21, 2025
