Best Magnesium Supplement for Pregnancy: A Simple Guide

Maternal magnesium status is crucial during pregnancy. Magnesium serum levels tend to decrease during gestation. Magnesium ions play a vital role in fetal growth and development. Magnesium intake can help prevent complications during birth, regulate blood sugar and insulin levels, and even help with stress management. 

If you’ve been considering adding magnesium to your diet, I’ve put together this in-depth yet simple guide to answer the most common question to help you determine if it is a good idea AND I’ll help you determine what is the best magnesium supplement for pregnancy. 

Disclaimer: I am not a medical professional. If you are unsure about using magnesium supplements during your pregnancy consult with your healthcare professional.

Best Magnesium Supplement for Pregnancy: A Simple Guide

Read Also: Zinc vs Magnesium

Why is magnesium important for pregnancy? 

The answer lies in the fact that it plays a vital role in maintaining maternal health and fetal development. During pregnancy, the demand for magnesium increases as it helps with the formation of bones, teeth, and muscles of the baby. It also supports the healthy development of the nervous system.

Why is magnesium important for pregnant women? 

Pregnant women need sufficient amounts of magnesium to support their own health and that of their developing babies. A lack of adequate magnesium intake can lead to various complications such as preeclampsia, preterm labor, gestational diabetes, and low birth weight.

What does magnesium do for pregnancy? 

Magnesium is an important nutrient that helps with blood sugar control by enhancing insulin sensitivity. It also plays a crucial role in protein synthesis which is necessary for fetal growth and development. It helps maintain healthy blood pressure levels which are essential for both mother and baby.

What is magnesium used for in pregnancy?

In addition to supporting fetal growth and development while maintaining maternal health; it’s used to prevent and treat various complications such as preeclampsia and low birth weight. It’s also used to regulate blood sugar levels and maintain healthy blood pressure levels in pregnant women.

Benefits of magnesium during pregnancy

Magnesium during pregnancy provides pregnant women with the following benefits:

Reducing the Risk of Preeclampsia

During pregnancy, magnesium is particularly important because it helps reduce the risk of preeclampsia. Preeclampsia is a serious condition that can occur during pregnancy and is characterized by high blood pressure and damage to organs such as the liver and kidneys.

Studies have shown that taking magnesium supplements during pregnancy can help reduce the risk of developing preeclampsia. 

Aiding in Fetal Development

Magnesium also plays an important role in fetal development. The mineral is essential for the formation of bones and teeth and helps regulate calcium levels in the body. It also aids in the development of healthy nerve and muscle function in fetuses.

Studies have shown that low levels of magnesium during pregnancy can lead to complications such as low birth weight and preterm labor. Therefore, it’s important for pregnant women to get enough magnesium through their diet or supplements.

Relieving Muscle Cramps and Spasms

Pregnant women often experience muscle cramps and spasms due to increased pressure on their muscles from carrying extra weight. Magnesium has been shown to be effective at relieving these symptoms by helping muscles relax.

Symptoms and causes of magnesium deficiency during pregnancy

Magnesium is a vital mineral that plays an essential role in various physiological functions, including muscle and nerve function, blood glucose control, and blood pressure regulation. During pregnancy, magnesium intake becomes even more crucial as it supports the growth and development of the fetus.

Unfortunately, magnesium deficiency is a common issue during pregnancy that can lead to severe complications if left untreated.

The symptoms of magnesium deficiency during pregnancy vary from person to person but may include muscle cramps, nausea, vomiting, fatigue, loss of appetite, insomnia or difficulty sleeping, headaches or migraines, anxiety, or depression. These symptoms can be mild or severe depending on the severity of magnesium deficiency.

Maternal Hypomagnesemia

Maternal hypomagnesemia is a condition characterized by low levels of magnesium in the mother’s bloodstream. This condition can lead to complications such as preterm labor and preeclampsia. 

Hypomagnesemia can be caused by poor diet, certain medications such as diuretics used to treat hypertension (high blood pressure), and medical conditions such as diabetes mellitus which increases urinary excretion of magnesium leading to its depletion from the body. Additionally, chronic alcoholism interferes with the absorption and retention of dietary magnesium leading to its depletion from body stores.

It is important for pregnant women to monitor their magnesium levels regularly through regular check-ups with their healthcare provider. If you experience any symptoms associated with hypomagnesemia you should report them immediately so that appropriate interventions may be instituted promptly.

 During pregnancy, the recommended daily intake of magnesium for pregnant women is 350-400 mg of magnesium per day. While it can be obtained through a balanced diet, sometimes magnesium supplementation may be necessary for pregnant women who have a magnesium deficiency or are unable to meet their daily magnesium intake through diet alone.

Many foods are rich sources of magnesium and can be incorporated into a varied diet plan. Green leafy vegetables like spinach and kale are excellent sources of magnesium. Nuts such as almonds, cashews, and peanuts also contain high levels of magnesium. Seeds like pumpkin seeds and sunflower seeds are also good options.

Whole grains such as quinoa, brown rice, oatmeal, and whole wheat bread are another source of dietary magnesium.  Legumes like black beans, kidney beans, and chickpeas contain high amounts of this mineral too.

While these food sources provide adequate amounts for most people’s needs during pregnancy some may require additional supplementation to maintain adequate stores due to factors such as poor absorption or chronic health conditions that affect nutrient status.

One recommended supplement is Elm & Rye Magnesium supplements, which come in both capsules and gummy forms. 

When selecting supplements for pregnant women who need additional support in meeting their daily recommended dose it is important to consult with healthcare providers before taking any supplements during pregnancy since they should be taken under medical supervision only.

Best ways to incorporate magnesium into a pregnant woman’s diet

These are the best ways to incorporate magnesium into your pregnancy diet:

Oral Magnesium Supplementation: Safe and Effective for Pregnant Women

Oral magnesium supplementation has been shown to be a safe and effective way to increase magnesium content during pregnancy. Oral supplements are available in different forms, but oral magnesium citrate is one of the most popular due to its high bioavailability. This means that the body can easily absorb and utilize it compared to other forms of oral magnesium supplements.

Using oral magnesium citrate supplements can help pregnant women meet their daily recommended magnesium intake without having to rely solely on dietary sources. However, it is important to consult with your healthcare provider before starting any new supplement regimen during pregnancy.

Magnesium-Rich Foods: A Natural Way to Increase Magnesium Intake

Incorporating foods rich in magnesium into your pregnancy diet can also help increase your overall magnesium intake. Some examples of these foods include nuts like almonds and cashews, seeds like pumpkin seeds and sunflower seeds, leafy greens like spinach and kale, whole grains like brown rice and quinoa, and legumes like black beans and chickpeas.

Epsom Salt Baths: A Relaxing Way to Absorb Magnesium

Another way for pregnant women to absorb magnesium through their skin is by adding Epsom salt (magnesium sulfate) to their bathwater. Epsom salt baths have been shown to provide numerous benefits such as reducing stress levels, improving sleep quality, and relieving muscle tension. Soaking in an Epsom salt bath can help increase magnesium levels in the body.

Different Types of Magnesium for Pregnancy

Pregnancy is a time when women need to take extra care of their health. Magnesium is an essential mineral that plays a crucial role in maintaining good health during pregnancy. However, not all types of magnesium are created equal. In this section, we will discuss the different types of magnesium supplements available for pregnant women.

Magnesium Citrate

One of the most common types of magnesium supplements for pregnancy is magnesium citrate. This type of magnesium is known for its ability to relieve constipation, which is a common problem during pregnancy due to hormonal changes and pressure on the digestive system caused by the growing baby. Magnesium citrate works by relaxing the muscles in the intestines and drawing water into the colon, resulting in a laxative effect.

Magnesium Oxide

Another type of magnesium supplement commonly used during pregnancy is magnesium oxide. This form of magnesium is often used to treat heartburn and acid reflux during pregnancy because it neutralizes stomach acid and can help reduce symptoms such as burning sensations in the chest or throat. 

Magnesium Glycinate

Magnesium glycinate is another highly absorbable form of magnesium that may be beneficial for pregnant women who are experiencing muscle cramps or restless leg syndrome. This type of magnesium supplement contains glycine, an amino acid that helps with relaxation and sleep quality. It also has less potential to cause negative side effects such as diarrhea compared to other forms of magnesium supplements.

Other Types

There are several other types of magnesium supplements available on the market today including citrate-malate, taurate, threonate, magnesium chloride, lactate, and sulfate forms but there isn’t enough research yet regarding their safety and efficacy during pregnancy.

Is magnesium lotion safe during pregnancy?

Magnesium lotion is a popular topical solution that has been used for decades to alleviate muscle cramps, restless leg syndrome, and sleep disorders. 

It is generally considered safe for use during pregnancy. However, it is important to check the ingredients list before using any new product on your skin. Some lotions may contain harmful chemicals or additives that could be harmful to you or your baby. It is always recommended to consult with a healthcare provider before using any new products during pregnancy.

Benefits of Magnesium Lotion During Pregnancy

Magnesium lotion can be beneficial for pregnant women who experience muscle cramps, restless leg syndrome, or difficulty sleeping. Applying magnesium topically can help relax muscles and promote restful sleep. Magnesium can help alleviate skin irritation and inflammation during pregnancy.

Magnesium Pills and Powders for Pregnancy

Choosing the right supplements during pregnancy can be overwhelming. Magnesium supplements in pill or powder form can be beneficial for pregnant women who have low magnesium levels.

Magnesium bisglycinate and magnesium carbonate are two absorbable forms of magnesium that are commonly used in supplement form. Magnesium bisglycinate is a chelated form of magnesium that is highly absorbable and does not cause digestive issues. On the other hand, magnesium carbonate is an alkaline compound that helps to neutralize stomach acid, making it ideal for women with heartburn or acid reflux.

Antenatal magnesium sulfate administration is a medical treatment used to prevent preterm labor and is not the same as taking magnesium supplements for general health during pregnancy. Antenatal magnesium sulfate administration involves intravenous injections of high doses of magnesium sulfate over a short period. This treatment should only be administered under medical supervision.

It is important to consult with a healthcare provider before taking any magnesium supplements, as they may interact with other medications or prenatal vitamins and could potentially harm the baby. 

When choosing a supplement, it’s important to look for high-quality products from reputable brands. It’s also essential to choose the right dosage based on individual needs and preferences. Some women may prefer magnesium powder over pills due to difficulty swallowing pills during pregnancy.

Side Effects of Too Much Magnesium During Pregnancy 

While magnesium is generally safe during pregnancy when taken in recommended doses, excessive intake can lead to side effects. Some common side effects of too much magnesium include diarrhea, nausea, and stomach cramps. These symptoms typically occur when taking high doses of magnesium supplements.

In rare cases, high doses of magnesium supplements can lead to magnesium toxicity. Symptoms of this condition include muscle weakness, difficulty breathing, irregular heartbeat, or cardiac arrest. 

Symptoms of Being Deficient in Magnesium While Pregnant

Pregnancy is a critical time for both the mother and her developing baby. Proper nutrition is essential during this period, and magnesium is an important mineral that should not be overlooked. Deficiency in magnesium can lead to several complications, including morning sickness, cramps, uterine hyperexcitability, low birth weight, and metabolic syndrome.

Morning Sickness and Cramps

One of the most common symptoms of magnesium deficiency during pregnancy is morning sickness. This condition affects up to 80% of pregnant women worldwide. Nausea and vomiting are typical symptoms of morning sickness, which can occur at any time of the day or night. Low levels of magnesium in the body may exacerbate these symptoms.

Similarly, cramps are another symptom that pregnant women with low levels of magnesium may experience. These painful muscle contractions are often felt in the legs but can occur in other parts of the body as well.

Uterine Hyperexcitability

A deficiency in magnesium during pregnancy can also cause uterine hyperexcitability. This condition occurs when the uterus contracts too frequently or too strongly before delivery. Uterine hyperexcitability can lead to preterm birth, which increases the risk of complications for both mother and baby.

Low Birth Weight

Studies have shown that pregnant women who are deficient in magnesium are more likely to have babies with low birth weight. Low birth weight infants are at an increased risk for several health problems such as respiratory distress syndrome (RDS), jaundice, hypoglycemia, infections, developmental delays, and cerebral palsy.

Metabolic Syndrome

Pregnant women who suffer from a deficiency in magnesium may also be at a higher risk for developing metabolic syndrome later on in life. A metabolic syndrome is a group of conditions that increase your chances of developing heart disease or stroke later on in life.

Conclusion: The Importance of Magnesium for a Healthy Pregnancy

Ensuring adequate magnesium intake during pregnancy is crucial for both the mother’s and baby’s health. Magnesium plays a vital role in fetal development, and its deficiency can lead to various complications during pregnancy.

It is essential to incorporate magnesium-rich foods into a pregnant woman’s diet or take supplements as recommended by a healthcare provider. Different types of magnesium supplements are available, but pregnant women should consult their doctor before taking any form of supplementation.

Symptoms of magnesium deficiency during pregnancy include muscle cramps, nausea, vomiting, fatigue, and high blood pressure. If left untreated, magnesium deficiency can lead to pre-eclampsia and other severe complications.

Best Magnesium Supplement for Pregnancy: A Simple Guide


  1. Melissa Cushing says:

    This is a wonderful post and I am all about supplements as I grow older. They make a huge difference for sure in your overall health and wellness so anything ton help moms when they are pregnant is good by me!

  2. I’ve heard great this about magnesium and regular health. I’m sure it is even more beneficial to a pregnant mom since baby is known for depleting certain minerals.

  3. Magnesium is certainly such an important part for females.. my teenager has been recommended it for both issues related to periods and stress

  4. Such an informative post! I’ll share this info with my pregnant friends and cousins.

  5. Melanie E says:

    It helps to take a multivitamin when pregnant and also take in plenty of nutrients through your diet.

  6. Catalina says:

    I know that magnesium is very important for a woman, but I see that it’s even more important during pregnancy!

  7. I knew that magnesium was important during pregnancies but I had no idea that there were so many different types that served such different purposes!

  8. Wow, thank you for sharing this informative article about the best magnesium supplement for pregnancy! My sister is an expectant mom, I just shared with her.

  9. So many benefits. My daughter had gestational diabetes with her last baby. I will tell her to take magnesium.

  10. Whitney Stewart says:

    Wow! I had no idea just how important magnesium is while your pregnant! I’m really glad I read this though, very informative. Thank you so much for sharing!

  11. I’ve been taking magnesium for awhile now before I go to bed. It does help me sleep better at night.

  12. Susan JoyAmongChaos says:

    Magnesium sure plays a lot of different roles in pregnancy. It has some good cardiac benefits too.

  13. Amber Myers says:

    This is great to know for pregnant people! I didn’t know this.

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