Magical Magnesium Pregnancy Tour

Magnesium supplementation has been shown to have many benefits in pregnancy, including a lower rate of preterm birth, a lower rate of intrauterine growth retardation (IUGR), decreased rate of pre-eclampsia, as well as other positive outcomes. 

What else can Magnesium help with?

There are a few indicators that you might be lacking in this important mineral. Common complaints of pregnancy such as morning sickness, leg cramps, and insomnia have been attributed to a combination of factors, including low magnesium levels. 

What Kind of Magnesium Should I Take?

There are a lot of choices when it comes to magnesium. Review this list and talk to your provider about your best options. Most magnesium is taken orally, but there are also topical forms. When taken orally, there are several different forms to consider – each differing in absorption rate and therapeutic properties. The following magnesium options are chelated, meaning it is bound to elements in a way to make it more absorbable.

The Top Magnesium Choices for Pregnancy

Magnesium Citrate

Derived from citrate and easily absorbed, this may be good for women experiencing constipation during pregnancy, as it is a natural laxative. It may also help relieve morning sickness and indigestion.

Magnesium Glycinate

This may be the best, all-around magnesium to take, as your body finds it much easier to absorb than other sources, without the side effect of being a laxative. This magnesium is also useful for relieving stress and anxiety, as it has a calming effect. Those women who suffer from migraines may see benefits from taking magnesium glycinate.

Magnesium L-threonate

This highly absorbable magnesium not only provides the benefits of relieving aches and pains but has the advantage of improving memory. Whether or not it helps pregnancy brain has not been established, but it is worth the try!

Magnesium Sulfate 

If you want to soak your sore muscles, magnesium sulfate, also known as Epsom salt, is the way to go. Add two cups of Epsom salt to a warm (not hot) bath. Though not readily absorbed into your skin, you will still get some benefits from the salts, and a warm bath can be very soothing. It is considered safe during pregnancy, as long as you don’t ingest it or take baths in water with temperatures exceeding 98.0 to 100.0 F. 

In obstetric use, magnesium sulfate is used intravenously to prevent preterm labor or prevent seizures from pre-eclampsia.

Magnesium Chloride

This is the formula to use if you want to apply magnesium to your skin, called transdermal application. You can buy it in sprays, lotions, or oils, which is easy to apply to your skin as needed. Though transdermal application is not easily absorbed, it might be helpful to target leg cramps, headaches, sore muscles, skin conditions, or other ailments. You can use transdermal magnesium in conjunction with your regular oral dosage.

Other Magnesium Options

Magnesium Malate

A combination of magnesium and malic acid; this formulation may be beneficial for chronic fatigue. Considered an energy booster, this source of magnesium is best taken in the morning.

Magnesium maltate  has also been reported to help with  fibromyalgia and pain. However, one research study indicated that high levels of malate are needed to achieve benefits  – far too high for pregnancy. Talk to your provider if you feel you may need this type of care.

Magnesium Orotate

Add magnesium with orotic acid, and you have magnesium orotate. This may be an excellent choice if you are concerned about your cardiac health, but the high clinical doses to achieve this effect is not recommended during pregnancy. Additionally, studies indicate that exposure to orotic acid represents safety concerns.

Recommended Allowance

When it comes to magnesium, it is pretty easy to get the recommended daily allowance by eating a variety of foods. However, many pregnant women may be deficient in this mineral if they are not getting adequate nutrition.

RDA

350 to 360 mg daily

The RDA for pregnant women is 350 to 360 mg. For teen pregnant women, it is 400 mg. Although magnesium and calcium are often combined, take supplements separately from each other, as they can compete with each other for absorption. While calcium and magnesium compete, magnesium actually assists vitamin D with absorption.

Taking magnesium at night will help you sleep better and may also help with restless leg. Take magnesium with food.

Food Sources of Magnesium

How much magnesium are you taking in from the food you eat? For a complete list of foods rich in magnesium, click here.

• Pumpkin seeds: 1/4 cup – 317 mg

• Sunflower seeds: 1/4 cup – 115 mg

• Almonds: 1/4 cup – 109 mg

• Spinach: 1/2 cup – 78 mg

• Peanuts, roasted: 1/4 cup – 67 mg

• Black beans: 1/2 cup – 60 mg

• Baked potato: 3.5 ounces – 43 mg

• Brown rice: 1/2 cup – 43 mg

• Banana: medium – 32 mg

• Salmon, Atlantic: 3 ounces – 24 mg

Sources

Guy E Abraham & Jorge D Flechas (1992) Management of Fibromyalgia: Rationale for the Use of Magnesium and Malic Acid, Journal of Nutritional Medicine, 3:1, 49-59.

Buist, Robert. Magnesium Orotate: The Right Magnesium for Cardiovascular Health. January 12, 2016. 

Cooperman, Tod. What is the benefit of magnesium orotate compared to other forms of magnesium? May 21, 2013. Updated 8/8/2017. 

Ellis, Sarah. Should You Take Calcium and Magnesium Together? August 21, 2019. 

European Food and Safety Authority (EFSA). “Orotic acid salts as sources of orotic acid and various minerals added for nutritional purposes to food supplements.” July 28, 2009. 

Franz KB. Magnesium intake during pregnancy. Magnesium. 1987;6(1):18-27. 

National Institute of Health. Office of Dietary Supplements: Magnesium – Consumer Fact Sheet. Accessed July 20, 2020. 

Stepura OB, Martynow AI. Magnesium orotate in severe congestive heart failure (MACH) [published correction appears in Int J Cardiol. 2009 May 1;134(1):144]. Int J Cardiol. 2009;134(1):145-147. 

Zarean, Elaheh, and Amal Tarjan. “Effect of Magnesium Supplement on Pregnancy Outcomes: A Randomized Control Trial.” Advanced biomedical research vol. 6 109. 31 Aug. 2017.

Zeratsky, Katherine. I’ve heard that magnesium supplements have health benefits. Should I take one? December 17, 2019.