In a world where stress, sleepless nights, constipation, and chronic disease are on the rise, there is a common thread – magnesium deficiency. The good news is that although over 65% of the population may be deficient in magnesium, it’s one of the easiest minerals to supplement.

After seven years of pregnancy and nursing, I can tell you that supplementing magnesium has helped my family and me in numerous ways! Whether you're pregnant, nursing, or simply looking to increase your family's magnesium levels, I’d love to share my research and experience.

This information is for educational purposes only.

What is Magnesium?

Magnesium is an essential metal involved in over 600 enzymatic functions in the body — which simply means, it's involved in much more than just preventing muscle cramps or headaches. Dr. Mark Hymen states, “Think of magnesium as the relaxation mineral… You must have it for your cells to make energy, for many different chemical pumps to work, to stabilize membranes, and to help muscles relax”. It’s no wonder that magnesium is used medicinally to relieve a variety of ailments and is used in hospitals for life-saving procedures.

Proper magnesium levels in the general population mean better sleep, reduced muscle cramps, and more stable moods. They also mean decreased menstrual cramps and a smaller chance of morning sickness during pregnancy for women. Magnesium is also essential in maintaining stable blood sugars and plays a critical role in preventing early labor.

So while having proper magnesium intake outside of pregnancy is important, it’s even more pertinent to maintain it while pregnant.

Recommended Daily Allowance (RDA) for Magnesium

The amount of magnesium needed varies from person to person. The recommended daily allowance (RDA) for magnesium in milligrams is:

Most midwives will tell you these recommendations are below what pregnant women need. My midwife tells me that I should try to supplement at least 500 mg of magnesium a day, and even more if my restless legs won’t relax. She also tells me to increase my magnesium if I experience uterine cramping before my guess-date.

Magnesium deficiency will look different from person to person. Be sure to discuss any concerns you have with your medical provider to come up with a personal plan to meet your RDA for magnesium.

Common Causes of Magnesium Deficiency

Magnesium deficiency is a widespread problem for two main reasons. Overfarming has depleted soil of nutrients which means our food is not as nutrient-dense as it could be. Certain lifestyle choices such as caffeine, alcohol, processed soy, and sugar consumption all decrease mineral absorption in our bodies.

This doesn’t mean you should stop eating all commercially-grown produce or never drink another cup of coffee. There are ways to increase magnesium consumption while still enjoying treats and caffeine. However, it’s important to be aware so that you can be an active participant in your health journey.

Common Symptoms of Magnesium Deficiency

Outside of pregnancy, magnesium deficiency is common and contributes to chronic inflammation. Other signs of magnesium deficiency can include:

Muscle cramps or twitches
Insomnia
Irritability
Sensitivity to loud noises
Anxiety
Autism
ADD
Palpitations
Angina
Constipation
Anal spasms
Headaches
Migraines
Fibromyalgia
Chronic fatigue
Asthma
Kidney stones
Diabetes
Obesity
Osteoporosis
High blood pressure
PMS
Menstrual cramps
Irritable bladder
Irritable bowel syndrome
Reflux
Trouble swallowing

As you can see, magnesium influences our whole body! If you have any concerns, talk to your medical provider about requesting lab work to determine the root cause of your symptoms.

Impact of Magnesium Deficiency During Pregnancy

For pregnant and nursing mothers, it’s important to be aware of the role magnesium plays in your pregnancy and fetal development.

Magnesium deficiency has been linked to:

But I don’t want this to be a doom and gloom list, which may cause fear with every twinge or tickle you experience! This information is simply meant to bring awareness and help you understand how important magnesium is to your health.

How to Increase Magnesium Intake

OK, so we now know why magnesium is important, but how do we get more? Dietary changes should come first. If you're eating a whole-food diet, you’re starting in the right place even with depleted nutrients in our soil. But if food isn’t enough, some supplements can be taken orally or as a topical cream. It’s up to you to decide what’s best for you.

High Magnesium food options:

Wheat bran
Wheat germ
Millet
Buckwheat
Barley
Rye
Brown rice
Walnuts
Figs
Dates
Collard greens
Dandelion greens
Parsley
Kelp
Beans
Garlic
Shrimp
Grass-fed beef liver
Avocado
Cashews
Almonds
Brazil Nuts
Chia seeds
Cocoa Powder

Keep in mind that grains should be prepared properly to give your body the best chance of absorbing the magnesium. Lily Nichols recommends, “Soak whole grains and beans/legumes in water for 7 hours (or overnight)—or—sprout them before cooking”.

Supplemental Magnesium

When supplementing magnesium, not all magnesium is equal. Some sources of magnesium are readily absorbed by your body, while others aren’t and are simply expelled in your urine.

The least absorbable forms are magnesium carbonate, magnesium oxide, magnesium gluconate, and magnesium sulfate. Unfortunately, these are the most common forms of standard supplements.

The most absorbable forms are magnesium glycinate taurate, magnesium citrate, magnesium malate, and magnesium aspartate.

Magnesium Glycinate Taurate improves sleep and decreases irritable muscles
Magnesium Citrate improves blood concentration of magnesium and treats constipation
Magnesium Malate may help chronic conditions like fibromyalgia
Magnesium Aspartate improves the blood concentration of magnesium

Magnesium Chloride is commonly used in lotions or Epsom salts and helps with muscle relaxation, but it doesn’t dramatically increase blood levels of magnesium. I personally choose my homemade magnesium cream for any increased aches, pains, or restless kiddos, or I take Optimal Magnesium orally for total body supplementation.

Final Thoughts About Magnesium

Magnesium is an essential metal during all stages of life, but especially during pregnancy. Thankfully, it’s not hard to get enough magnesium once you know which sources are best! Try adding a handful of nuts or green leafy veggies to a smoothie. If your food isn’t providing enough magnesium, incorporate an absorbable supplement or try magnesium cream to soothe aching muscles and encourage restful sleep.

I’d love to know your experience with magnesium! Has your doctor or midwife talked to you about the importance of it during your pregnancy?

Magnesium For Pregnancy— The Benefits, Impact of Deficiency, & How to Get More