Benefits of Magnesium During Pregnancy

Feb 01, 22 ● 9 min

Taking magnesium during pregnancy can have multiple benefits. Read on to learn how this supplement can help.

By OBGYN and fertility expert Dr. Kenosha Gleaton

Supplementing with just one important mineral (on top of your prenatal daily packets) may increase your chances of having a healthy pregnancy. From helping prevent high blood pressure to helping with the adverse effect of muscle cramps, oral magnesium supplementation is something to explore. Let's break down what the relationship between magnesium and pregnancy is and how it works.

What Is Magnesium?

Magnesium is a mineral found in many foods including nuts, seeds, grains, greens, and beans and is necessary for a healthy, functioning body. ¹ Magnesium is important for maintaining normal blood pressure, protein synthesis, muscle and nerve function, and much more. About half of the magnesium in an adult body is found in the bones and the other half is in soft tissues.²

Types of Magnesium and Their Common Uses

Magnesium is a crucial mineral for our bodies, and it comes in various forms, each with its unique benefits and uses. Here are ten of the most common types:³

Magnesium Citrate: This type is bound with citric acid, making it easily absorbed by your body. It's often used to replenish low magnesium levels and treat constipation due to its natural laxative effect.⁴ Some also use magnesium citrate as a calming agent to help with symptoms of depression and anxiety.⁵
Magnesium Oxide: This type combines magnesium and oxygen. It's not typically used to treat magnesium deficiencies as it's poorly absorbed by your digestive tract.⁶ Instead, it's often used to relieve digestive symptoms like heartburn, indigestion, and constipation.⁷
Magnesium Chloride: This magnesium salt includes chlorine and is well absorbed in your digestive tract, making it a great multi-purpose supplement.⁸ It's often used to treat low magnesium levels and may also be found in topical magnesium products like lotions and ointments.
Magnesium Lactate: This form is easily absorbed and may be gentler on your digestive system than other types. It's often used by people who need to take large doses of magnesium regularly or don't easily tolerate other forms.⁹
Magnesium Malate: This type includes malic acid, which is naturally found in fruits and wine. It's easily absorbed in your digestive tract and may have a less laxative effect than other types.³
Magnesium Taurate: This form contains the amino acid taurine. It may promote healthy blood sugar levels and support healthy blood pressure.³
Magnesium L-threonate: This form is easily absorbed and may be the most effective type for increasing magnesium concentrations in brain cells. ¹⁰ It's often used for its potential brain benefits.
Magnesium Sulfate: Also known as Epsom salt, this form is often dissolved in water to treat stress and sore muscles.¹¹
Magnesium Glycinate: This form is formed from elemental magnesium and the amino acid glycine. It's easily absorbed and may have calming properties, often used to treat anxiety, depression, and insomnia.¹²
Magnesium Orotate: This form includes orotic acid and is easily absorbed. It doesn't have the strong laxative effects characteristic of other forms and may promote heart health.¹³

Each type of magnesium has its unique benefits, and the choice of which to use often depends on the specific needs and health conditions of the individual. Always consult with a healthcare professional before starting any dietary supplements.

Can You Take Magnesium While Pregnant?

Absolutely! Magnesium is not only safe to take during pregnancy, but it's also highly beneficial.¹⁴ It's important to note, however, that like any supplement, it should be taken under the guidance of a healthcare provider to ensure the correct dosage and to avoid any potential interactions with other medications or conditions.

What Pregnancy Ailments Can Magnesium Help Remedy?

Maintaining a healthy and adequate magnesium level can be important for a pregnant woman, but how exactly does it help? A 2017 randomized control trial found that supplementing magnesium while pregnant may help reduce some pregnancy complications such as preeclampsia, low preterm weight, and low birthweight and may reduce the risk of stillbirth. Specifically, this study showed that:¹⁴Maintaining a healthy and adequate magnesium level can be important for a pregnant woman, but how exactly does it help? A 2017 randomized control trial found that supplementing magnesium while pregnant may help reduce some pregnancy complications such as preeclampsia, low preterm weight, and low birthweight and may reduce the risk of stillbirth. Specifically, this study showed that:

Magnesium supplementation shows to be especially beneficial during pregnancy as women are a high risk group for magnesium deficiency. Other high risk groups include individuals with gastrointestinal diseases, type 2 diabetes, alcohol dependence, and older adults.²
Magnesium supplementation shows better pregnancy outcomes by reducing the risk of stillbirth, fetal growth restrictions, and preeclampsia, a blood pressure condition developed during pregnancy.
Some magnesium compounds such as magnesium sulfate are especially effective at preventing preeclampsia.
In the trial, the group that received a 300mg effervescent magnesium tablet once a day for one month showed the best pregnancy outcomes and experienced reduced pregnancy complications.

Other Benefits of Magnesium Supplementation During Pregnancy

By now you know some of the benefits associated with a sufficient magnesium level. However, not only is magnesium great for bone, muscle, cardiovascular health, and pregnancy outcomes, there are other benefits associated with magnesium supplementation^2,14-20:

Boosts mood: Magnesium acts as a coenzyme that helps to convert tryptophan to serotonin, a mood boosting neurotransmitter. While there is some conflicting data, research supports the notion that magnesium supplementation may be beneficial for boosting mental health and helping to prevent postpartum depression and anxiety.
Helps with sleep: Magnesium’s NMDA antagonist activity along with its GABA receptor work to provide the body with a relaxant effect, helping you to de-stress and get a good night’s sleep. Find out more ways to relieve stress during pregnancy.
Supports bone health: Magnesium is helpful for bone structure development, important for mom and the growing baby.
Helps with cramping: Some research shows that magnesium supplementation may be helpful for leg cramps in pregnant women, although more research is needed to confirm these claims.
Aids in hydration: Magnesium’s chemical properties make it an essential mineral for hydration. Potassium is a must for hydration, and without magnesium stores, our body would be unable to hold on to potassium as needed. Shop Natalist Hydration & Energy Electrolyte Mix for energy and hydration support.

Upper Limits of Magnesium

According to the NIH, the upper limits for magnesium are:²

Birth to 12 months: no dosage established
1-3 years: 65mg
4-8 years: 110mg
9-18 years (includes pregnant and lactating females): 350mg
19+ years (includes pregnant and lactating females): 350mg

Natalist Magnesium Plus drink mix contains 300mg per serving (and tastes delicious)

Medication Interactions

It is important to note that some medicines may interact poorly with magnesium. Some examples include:²

Oral bisphosphonates
Various antibiotics
Loop diuretics
Proton pump inhibitors

For specifics on medication interactions, consult with your doctor.

Find more blog posts and products for pregnancy, supplements, and fertility on the Natalist homepage.

Takeaways

Magnesium is a naturally occurring mineral that is essential for many bodily functions including protein synthesis, muscle and nerve function, and blood pressure homeostasis.
Supplementing with magnesium shows many benefits during pregnancy including a reduced risk of preeclampsia, stillbirth, low birth weight, and fetal growth restriction.
Magnesium supplementation also aids in sleep, supports bone health, helps with muscle cramps, and has mood-boosting properties.
There are upper limits for magnesium supplementation, so make sure to stay at or below healthy limits if you do decide to take a magnesium supplement.
Some groups are at a higher risk for magnesium deficiency.

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