The Importance of Magnesium During Pregnancy and Postpartum

Magnesium is the fourth most abundant mineral in the entire body. And yet, it’s estimated that nearly half of all U.S. adults are deficient in it. Some of the factors believed to be driving this deficiency include: depletion in soil levels due to over farming, increased consumption of processed foods which contain lower levels, and higher levels of stress which deplete the mineral more rapidly.

This is especially concerning given the huge role that magnesium plays in the body. It drives enzyme reactions in every cell of the body, is integral in energy production, helps muscles and nerves function properly, regulates stress responses and supports restful sleep among many other things.

During pregnancy, a woman’s micronutrient demand (that’s vitamins, minerals and trace elements) increases dramatically. So, it takes a pretty well-planned diet to adequately meet these needs.

We could go on, but you get the idea. Magnesium is important.

Although it varies with age, it’s generally agreed that pregnant women need about 350-450 mg of magnesium per day. This need continues postpartum when significant amounts of magnesium are delivered to the baby through the breast milk.

The Benefits of Magnesium During Pregnancy & Postpartum

Whether insufficient magnesium levels cause any of the below requires a lot more research. However, given magnesium’s role in the functioning of the body, it’s likely that adequate consumption can address a number of challenges that arise during pregnancy. Let’s take a look.

Sleep: Adequate magnesium helps to support more restful sleep, which can be challenging in later stages of pregnancy when women are experiencing more physical discomfort.
Mood: Pregnancy and postpartum are stressful periods. Magnesium plays a significant role in mood stabilization and is being recommended increasingly by psychiatrists prior to prescribing anti-depressants and other pharmaceutical prescriptions.
Cramps & Muscle Function: many women experience cramping and pain in various areas of their body due to the increased physical demands. Research shows that adequate magnesium helps to reduce cramping and reduce the intensity of acute pain.
Constipation: Growing a baby crowds the intestinal tract creating any number of digestive issues including constipation. Adequate magnesium creates smoother bowel movements in the morning. This is also key in the initial days postpartum, when firm bowel movements can be especially painful.
Childbirth Complications: Research has shown that magnesium supplementation during pregnancy can decrease the probability of occurrence of some complications including chronic hypertension, preeclampsia, placental dysfunction, premature labor and low birth weight. However, studies are limited and further research is required in these areas.

How Do I Get More Magnesium?

Diet: Food is always the first place we should turn to get the nutrients we need. Dark leafy greens, seeds, nuts, legumes, squash, broccoli, dairy products, meat, unrefined grains and dark chocolate (yay!) are a few of the best sources of magnesium.
Magnesium Supplements: 125 - 300mg of magnesium glycinate or citrate at meals and before bed is the recommended supplement dose by doctors. More frequent consumption of smaller doses tends to support better absorption.
Magnesium Drink: Nausea in the early stages of pregnancy can make swallowing supplements difficult. But, Natural Vitality makes an effervescent powder called Calm that’s added to water. It comes in a variety of flavors, and it is best consumed before bed as it can be helpful at inducing restful sleep. We’re huge fans of this product and they’ve got a bunch of flavors to choose from.
Belly Balm: Our Love Butter Belly Balm is the only butter we’re aware of that contains supplemental magnesium in addition to the other plant-based ingredients designed to nourish and moisturize the skin. This smooth, non-greasy belly balm is an excellent evening ritual to help you wind down and prepare for bed.

Bathtub Madonna Mineral Salt Soak

Soaking in a magnesium-rich mineral salt bath is both relaxing, and an excellent way to replenish dozens of different trace minerals including magnesium. We created Bathtub Madonna, to be free of cheaper laboratory made salts like Epsom,. This salt soak includes only naturally occurring salts like Himalayan, Mediterranean and French Grey for maximum purity and trace mineral content.

“Very soothing and healing bath soak. This is a company that truly cares, with high quality ingredients. Plus, the packaging is so cute. Highly recommend!”

- JG ★★★★★

Final Thoughts

Although magnesium is generally agreed to be a safe and smart supplement during pregnancy, we recommend consulting your physician or midwife before using a magnesium supplement.

For more information about dosages and how to maximize absorption, James Greenblatt, MD, and Professor of Psychiatry at Tufts and Dartmouth has a really succinct article on the topic.

Levels of magnesium gradually increase in the body. As a result, any supplementation should be undertaken for at least 3-4 weeks before looking for any changes.

Finally, one of the beneficial things about Magnesium supplementation is that the body will get rid of any excess amount through the stool. So, if you notice overly loose bowel movements, that’s usually a sign that your body has reached sufficient levels and you can discontinue use for a while.