Magnesium might not get as much attention as folate or iron during pregnancy, but trust me—it’s a key player when it comes to helping you feel good.
From better sleep to fewer leg cramps (yes, please!), magnesium supports a wide range of systems during pregnancy. But not all magnesium supplements are created equal—and choosing the right type makes a big difference.
Let’s dive into what magnesium actually does, which forms are best for specific needs, and how to stay safely within the recommended range.
Why Magnesium Matters in Pregnancy
Magnesium is involved in over 300 enzyme reactions in your body. In pregnancy, it plays an important role in:
- Reducing muscle cramps and restless legs
- Supporting healthy blood pressure
- Promoting better sleep and relaxation
- Preventing constipation
- Supporting fetal development (especially bones and nervous system)
And yet—many pregnant women aren’t getting enough. This can be due to increased needs, food aversions, or the fact that magnesium-rich foods (like leafy greens, beans, and whole grains) are often harder to eat during early pregnancy.
Types of Magnesium: Which One Should You Choose?
Each form of magnesium works a little differently. Here’s a breakdown to help you pick the right one for your needs:
Magnesium Glycinate
Best for: Sleep, anxiety, muscle cramps, stress relief
- Gentle on the stomach
- Bound to glycine, an amino acid with calming effects
- Excellent for nighttime use
If you’re tossing and turning or dealing with third-trimester leg cramps, this is your best friend.
Magnesium Citrate
Best for: Constipation and regularity
- Well-absorbed
- Has a mild laxative effect
Great for relieving pregnancy-related constipation without being too harsh.
Magnesium Malate
Best for: Energy, muscle function, fatigue
- Bound to malic acid (found in apples)
- Supports ATP production (your body’s energy currency)
Perfect for those who feel sluggish or have sore muscles from carrying extra baby weight.
To support your body's increased needs during pregnancy, consider a supplement like BioEmblem's Triple Complex Magnesium, a specially formulated blend designed for optimal absorption and benefits.
Forms to Avoid or Use with Caution:
- Magnesium Oxide – poorly absorbed, can cause diarrhea
- Magnesium Sulfate (oral) – this is Epsom salt, not meant for daily oral use
- Magnesium Hydroxide – found in milk of magnesia, meant as a laxative only
How Much Magnesium Do You Need? (And What’s the Limit?)
Recommended daily intake during pregnancy:
- 350 mg/day (ages 19–30)
- 360 mg/day (ages 31–50)
These amounts include magnesium from food and supplements combined.
Tolerable Upper Intake Level from supplements:
- 350 mg/day from supplemental magnesium only
This means you can go above 350 mg/day from food, but try not to exceed that from supplements alone unless advised by your healthcare provider.
Magnesium-Rich Foods to Add to Your Plate
- Pumpkin seeds
- Almonds
- Black beans
- Spinach
- Avocados
- Dark chocolate (yes, really!)
Combining food and targeted supplementation can help you stay comfortably within the safe range while covering your bases.
Final Thoughts: Magnesium That Works For You
Magnesium is one of those supplements that can truly make a difference in how you feel during pregnancy—but only if you choose the right kind for your body and goals.
Always check with your OBGYN or dietitian before adding a new magnesium supplement, especially if you're already taking a prenatal with some included. And remember: more isn’t always better.
The right form + the right dose = real relief and support, exactly where you need it.
Disclaimer: This blog post is intended for informational purposes and should not replace professional medical advice. Always seek the guidance of a healthcare professional before making changes to your diet or supplement routine.