The 8 Best Magnesium Supplements for Pregnancy, According to Dietitians

Magnesium requirements increase during pregnancy, Many women may not get enough magnesium through diet alone. Magnesium is found in a variety of foods, including nuts, seeds, leafy green vegetables, legumes, and whole grains, but it is estimated that nearly half of Americans consume less than their estimated average requirement (EAR). Magnesium is an essential mineral needed for protein production, muscle and nerve function, stress regulation, bone health, blood pressure, and blood sugar control.

It is important to get enough magnesium during pregnancy. Reduce the risk of some pregnancy complicationshigh blood pressure, preeclampsia, preterm birth, growth restriction, and gestational diabetes. Additionally, some studies have shown that certain magnesium promotes relaxation, improves sleep, and Reduces muscle spasms and restless leg syndrome.

Our prenatal dietitians have thoroughly researched evidence-based research and talked with other experts in the prenatal field to break down exactly what you should look for in a magnesium supplement for pregnancy. When choosing our top picks, We analyzed the quality of ingredients, form, dosage, and safety and prioritized products that were independently verified..

Should I take magnesium supplements during pregnancy?

Here are some conditions where magnesium may be particularly beneficial during pregnancy.

• Gastrointestinal (GI) problems: Heartburn or gastroesophageal reflux disease (GERD) can be common during pregnancy. Sarah Schlichter, MPH, RDN suggests that magnesium may: Helps with heartburn and nausea during pregnancy. Magnesium carbonate is a common ingredient along with calcium in antacid supplements, which calm stomach acid and reduce heartburn. If you are already taking antacid supplements, consult your health care professional before taking additional magnesium supplements to ensure that your magnesium intake is not too high.

Certain forms of magnesium, such as magnesium citrate and magnesium oxide, may help with the following conditions: Reduce occasional constipation Pregnant.

• Leg cramps and restless leg syndrome: Some studies have shown that a 300 mg magnesium bisglycinate supplement can help reduce the frequency and intensity of leg cramps during pregnancy.
• insomnia It can be difficult during pregnancy, especially in the third trimester. Fortunately, Magnesium may help improve sleep. Research shows that magnesium may be moderately helpful in improving sleep quality and sleep duration.
• gestational diabetes It affects 1-14% of pregnancies and is characterized by impaired glucose tolerance and increased insulin resistance. Magnesium supplementation may help improve insulin sensitivity in women with normal or deficient magnesium levels.
• preeclampsia High blood pressure and protein in the urine during pregnancy. Oral magnesium supplementation may help alleviate preeclampsia by lowering blood pressure during the last weeks of pregnancy. This is especially true for people who are deficient in magnesium.

If you eat a variety of magnesium-rich foods during pregnancy (or get enough magnesium from a combination of prenatal vitamins and diet), you may not benefit from adding magnesium supplements during pregnancy if you do not have any of the health conditions listed above. Medical professionals can provide further individualized guidance.

To get more magnesium-rich foods, Schlichter suggests aiming to eat several bean- or legume-based meals each week, such as adding nuts or seeds to salads or oatmeal, snacking on dark chocolate or low-fat dairy products, or adding lentils to black bean tacos or pasta.

Reason for recommendation

High quality ingredients and strong independent verification make Thorne Magnesium Bisglycinate our first choice Magnesium supplements during pregnancy, especially if you’re looking for better rest (and who isn’t?). Each serving provides 200 milligrams of magnesium, which is more than half of the recommended daily intake during pregnancy.

I like that this supplement contains a highly absorbable form called magnesium bisglycinate. This means that the two glycine molecules essentially form a protective barrier around magnesium, increasing its absorption and reducing the potential laxative effects of magnesium supplements. Magnesium and glycinate are both Helps promote relaxation and improve sleep quality. This may be an especially important consideration if you suffer from insomnia during pregnancy.

This powder can be mixed into water or other beverages. It has only three ingredients (magnesium, citric acid, and Luo Han Guo concentrate) and contains no artificial flavors or colors. Also free of gluten, dairy, and soy. I like that this product is NSF Sports certified. This means that ingredients, contaminants, and prohibited substances are independently verified for athletic use.

But please be careful

It contains monk fruit, a non-nutritive sweetener, so it may not be to everyone’s taste. It is also expensive compared to other magnesium supplements on the market.

Product details:

• Type of supplement: powder
• shape: Magnesium bisglycinate
• dose: 200mg
• Recommended usage: Mix 1 scoop daily with at least 8 ounces of water.

Reason for recommendation

Nature Made Magnesium Oxide 250mg teeth independently verified Regarding the amount of ingredients and potential contaminants. This small, easy-to-swallow pill contains 250 milligrams of magnesium, about 70% of the recommended intake during pregnancy.

Magnesium oxide is one of the cheapest forms of magnesium supplements, but it is less bioavailable than the other forms on our list. This means less magnesium is absorbed and used by the body. However, it is still effective in increasing magnesium levels. Additionally, this form of magnesium is helpful in: Relief from occasional constipation, and that is the preferred format Helps treat and prevent migraines during pregnancy.

This supplement is gluten-free and contains no synthetic colors or flavors.

But please be careful

Although the oxide form makes this supplement budget-friendly, be aware that this form can cause gastrointestinal side effects such as diarrhea in some people. It also contains emulsifiers such as polysorbate 80 and other additives. Although this is considered safe to consume, some people choose to avoid these ingredients.

Product details:

• Type of supplement: tablet
• shape: magnesium oxide
• dose: 250mg
• Recommended usage: Take 1 tablet daily with water or food.

Reason for recommendation

Magnesium oxide is generally the least expensive, but it has poor bioavailability and is not tolerated by everyone. NOW Magnesium Glycinate It’s a budget-friendly alternative, but it contains magnesium, which is highly absorbable and well-tolerated. It is also useful in the following cases: Promotes sleep.

This supplement is independently verified for purity and potency, including heavy metal testing. It comes from a reputable, high-quality brand that also performs its own in-house quality testing. Every two tablets contain 200 milligrams of magnesium bisglycinate, which is just over half of what a pregnant person should take.

It does not contain artificial colors or flavors and is free of common allergens, but it is produced in a facility that processes gluten, dairy, soy, and other potential allergens, so it may not be suitable for people with severe food allergies.

But please be careful

This is a low-dose magnesium supplement with 100 milligrams per capsule, making it a good choice if you’re looking for a magnesium boost. However, if you lack magnesium in your diet or before birth, you may not have enough.

Product details:

• type: powder
• shape: Magnesium bisglycinate
• dose: 200mg
• Recommended usage: Mix 1 scoop daily with at least 8 ounces of water.

Reason for recommendation

Prenatal multivitamins vary in the amount of vitamins and minerals. FullWell Prenatal contains more magnesium than typical prenatal multivitamins. Magnesium 300 mg – 85 percent of your daily intake during pregnancy. This amount and format is also useful in the following cases: Reduces leg cramps during pregnancy. It contains magnesium glycinate, a highly absorbable and well-tolerated form found in our top picks. We also like that FullWell does independent testing for contaminants like heavy metals, BPA, and pesticide residues.

In addition to being an excellent source of magnesium, this prenatal formula contains many other important nutrients needed during pregnancy, including folate, vitamin B12, calcium, choline, zinc, selenium, iodine, and vitamins A, C, and D. Please note that this prenatal formula does not contain iron, an important mineral during pregnancy. However, iron can compete with certain nutrients (such as calcium) for absorption, so it may be beneficial to take iron separately if needed.

But please be careful

One consideration with this prenatal vitamin is that the serving size is 8 tablets per day so that it can pack in all the nutrients the vitamin has to offer. Ultimately, you need to decide how many pills you feel comfortable taking in a day. Another option is to break the tablets and mix them into food or drinks, such as smoothies or yogurt.

Also, note that this prenatal supplement is expensive compared to other prenatal supplements. FullWell Prenatal can be purchased as a one-time purchase or as a subscription for a slightly lower price.

Product details:

• Type of supplement: capsule
• shape: Multivitamin with Magnesium Glycinate
• dose: Magnesium 300mg
• Recommended usage: 8 capsules per day

Reason for recommendation

Magnesium citrate is another popular and widely available form of highly bioavailable magnesium supplement. Increasing your fiber and fluid intake is the best way to prevent or treat constipation, and magnesium citrate supplements are a safe way to encourage bowel movements. Magnesium citrate can draw water from the body into the gastrointestinal tract, producing a laxative effect. It may help relieve occasional constipation during pregnancy.

In addition to being an NSF registered facility, Pure Encapsulations tests all ingredients for identity, potency, contaminants, and heavy metals.. Each serving contains 150 milligrams of magnesium, which is slightly less than half the intake for pregnant women.

This magnesium citrate is certified gluten-free, non-GMO, and vegan.

But please be careful

Potential side effects of magnesium citrate include cramps, gas, and diarrhea, which are usually seen at higher doses. If your constipation persists or you experience excessive diarrhea, be sure to consult your health care professional. After taking supplements, it can cause dehydration and loss of electrolytes. Please note that this is a low-dose supplement, so these side effects are unlikely to occur. It provides less than half of the RDA, so if you are using it to boost your magnesium status, it may not be enough to meet your needs if you are lacking magnesium in your diet or prenatally.

Product details:

• Type of supplement: capsule
• shape: Magnesium citrate
• dose: 150mg
• Recommended usage: Take 1 tablet daily with water or food.

Reason for recommendation

If you feel nauseous and don’t want to take medication, Trace Mineral Magnesium Gummies may be your best choice.. Independently verified for purity and potency, it contains 84 milligrams of magnesium citrate per gummy, with a recommended intake of up to 4 gummies per day. Four of these gummies provide 336 milligrams, which is 80% of your daily intake.

I like that I can easily control the dosage to suit my individual needs. For example, if you have magnesium prenatally and are also getting magnesium through your diet, you may only need one or two gummies. Although magnesium citrate has high bioavailability, May have a laxative effectTherefore, if you are taking all four gummies, we recommend spreading them out throughout the day rather than all at once.

This supplement is non-GMO, gluten-free, and contains no artificial flavors or colors. This gummy is vegan-friendly as it does not contain any gelatin. It has sweet watermelon and tangy tangerine flavors.

But please be careful

The amount of magnesium in each gummy is lower than other magnesium supplements, but this also helps you tailor the dose to your personal needs. Magnesium citrate can cause gastrointestinal side effects such as diarrhea in some people due to its potential laxative effects, but the small dose per gummy allows it to be adjusted as needed.

Product details:

• Type of supplement: Gummy
• shape: Magnesium citrate
• dose: 84mg
• Recommended usage: Consume 1 to 4 gummies daily, as needed.

Reason for recommendation

If you’re looking for a magnesium powder with added nutrients to support bone health, we recommend Natalist Magnesium Plus.. We love Natalist Magnesium Plus because it’s a research-backed formula that includes magnesium, vitamin D3, and calcium. All of these nutrients work together to play an important role in bone health.

Natalist is a company focused on supplements that meet the needs of women during their fertility, pregnancy, and postpartum stages, using science-backed formulations developed by obstetricians and gynecologists and registered dietitians. Although not independently verified, we undergo robust in-house testing for purity and potency, including heavy metal testing.

Each scoop provides 300 milligrams of magnesium gluconate, which is more than 80% of your daily intake. Each serving also contains 15% of your daily value of calcium and 125% of your daily value of vitamin D. We recommend mixing this raspberry-flavored powder with 8 to 10 ounces of hot or cold water, depending on your preference. It’s lightly sweetened with stevia and contains no artificial flavors or colors. I tried this and loved its subtly sweet flavor and the fact that it helps with hydration.

But please be careful

This supplement contains additional vitamins and minerals, so be sure to check your prenatal vitamins and other supplements you’re taking to make sure you’re not exceeding the Tolerable Upper Intake Level (UL) for any nutrient. These can be found on the NIH website.

Note that although magnesium gluconate is well absorbed, high doses can cause gastrointestinal side effects.

Product details:

• Type of supplement: powder
• shape: Magnesium gluconate
• dose: 300mg
• Recommended usage: Stir 1 tablespoon in 8-10 ounces of warm water until completely dissolved (daily).

Reason for recommendation

Gestational diabetes mellitus (GDM) is a type of diabetes that can occur during pregnancy and usually resolves after the baby is born. Many of the risk factors that contribute to GDM are not modifiable (e.g., age, ethnicity, family history); Adequate nutrition, including magnesium, may also influence the risk of GDM. Magnesium is involved in the insulin signaling pathway and has been shown to improve insulin sensitivity in people with normal or low magnesium levels.

I like that this supplement also contains inositol. When used with diabetes medications, inositol has been shown to improve blood sugar control.

Utzy Magnositol PM combines these two blood sugar control nutrients into one convenient supplement.. This powdered supplement provides 200 mg of highly absorbable magnesium bisglycinate (approximately 50 percent of your daily intake) along with 1 gram of myo-inositol. Gluten-free and contains no artificial colors, flavors or sweeteners.

But please be careful

Before taking this supplement, ask your health care provider whether inositol and magnesium are the best option for your needs. This supplement is tested in-house for purity and potency, but independent verification is not clearly stated.

Product details:

• Type of supplement: powder
• shape: Magnesium bisglycinate
• dose: 200mg
• Recommended usage: Place one heaped teaspoon of the powder into an 8-ounce glass. Add about 2-3 ounces of water. Whisk, then stir until dissolved. Fill the rest of the glass with water.

Types of Magnesium We Recommend

Some types of magnesium supplements are better tolerated and absorbed, while others can have gastrointestinal (GI) side effects and should be used primarily to relieve occasional constipation. We recommend consulting your health care provider before starting a magnesium supplement to receive individualized guidance on what form and dosage is best for your needs.

The four most commonly used forms of oral magnesium supplements include glycinate, citrate, gluconate, and oxide. All of these forms increase magnesium levels, but have different absorption rates and different potential side effects and uses.

• Magnesium glycinate (or bisglycinate) Magnesium bound to the amino acid glycine. It is considered to be the most easily absorbed, most bioavailable, generally well tolerated (easier on the stomach) and probably the best form for promotion. Improved relaxation and sleep.
• Magnesium citrate It is also well absorbed and has a laxative effect, so it can be used for: Sometimes relieves constipation. Some studies show that magnesium citrate is also effective. Improve blood sugar control and blood pressure.
• Magnesium gluconate This is also a well-absorbed form, but May cause gastrointestinal side effects Symptoms (such as diarrhea) may occur, but they are usually better tolerated than magnesium oxide.
• magnesium oxide Although it is the least expensive form of the three, it is less bioavailable than the other forms and also has a laxative effect, making it often used to relieve occasional constipation. Magnesium oxide is also sometimes used. Migraine prevention and relief Pregnant.

Our Supplement Review Process

In reviewing and researching prenatal vitamins, we consult experts and in-house registered dietitians. We support supplements based on scientific evidenceAnd we focus on specific product attributes that we believe are associated with the highest quality products. To find the best magnesium supplement for pregnancy, we closely consider several factors, including ingredient quality, independent verification certifications, and comparisons of different forms and doses. For prenatal supplements in particular, we prefer products that have been independently verified for purity and efficacy, as the FDA does not review dietary supplements for safety and efficacy before they are placed on the market.

Additionally, we also consider a range that will meet every budget, as higher price does not necessarily mean higher quality, as magnesium supplement prices can vary widely.

We hope this serves as a guide, but we recommend that you consult your healthcare provider before taking any supplements.

our experts

• Sarah Schlichter MPH, RDN is a registered dietitian and founder of Bucket List Tammy, a family nutrition company.
• Tracy Lockwood Beckerman, MS, RD, CDN, is a registered dietitian specializing in women’s health and author of The Better Period Food Solution.
• Ryan Kipping, MPH, RDN, CLEC is a registered dietitian and founder of The Prenatal Nutritionist.
• Anne Cook Carroll, MS, RD, CDN is a registered dietitian who works with patients, including prenatal and postnatal women, to achieve their health goals.

Magnesium supplement dosage and safety

dosage

The Recommended Dietary Allowances (RDA) for magnesium during pregnancy are:

• Pregnant women aged 19-30: 350mg
• Pregnant women aged 31-50: 360mg

Our kidneys remove excess magnesium, so there is little toxicity. However, “taking too much magnesium can cause side effects such as diarrhea, nausea, and abdominal pain,” Kipping says.

She also points out that while consuming too much magnesium from food poses no risk to mother or baby, oversupplementation can lead to oversupplementation. of Establishing a tolerable upper intake level (UL) supplement Magnesium intake during pregnancy is 350mg. A health care professional can give you further advice about the amount of magnesium that is best for your needs during pregnancy. Taking too much magnesium, especially during late pregnancy, can increase magnesium levels in the blood and increase the risk of floppy syndrome (low muscle tone) in infants.

Ingredients and potential interactions

It’s important to read the ingredient list and nutrition facts label of your supplement carefully to find out which ingredients are included (and how much of each) compared to the recommended daily intake of that ingredient. Bring your supplement label to your health care provider to learn about the various ingredients in your supplement and potential interactions between these ingredients and other supplements or medications you may be taking.

It is important to consider all forms of magnesium supplementation during pregnancy. Beckerman warns, “People who regularly take antacids during pregnancy (medications often used to reduce heartburn and other common gastrointestinal discomforts associated with pregnancy) may not benefit from taking magnesium supplements.”

Magnesium is one of the main ingredients in antacids, so overloading your system with too much magnesium can cause diarrhea and abdominal pain, which is not a good idea. Studies have shown that additional intake of antacids (more than 5,000 mg of magnesium per day) can cause toxicity. It is recommended that magnesium intake from supplements be kept to less than 350 mg. (Food not included) Pregnant.

Magnesium may interact with certain medications and other supplements You may be taking. If you also take bisphosphonates, antibiotics, diuretics, or proton pump inhibitors (PPIs), ask your healthcare provider before adding magnesium supplements.

Some supplements may combine magnesium, calcium, vitamin D, and vitamin K (because these nutrients work together). Therefore, it is important to consider holistic supplements if you also take a multivitamin or prenatal vitamin that contains these nutrients.

Finally, be careful if you are supplementing with high doses of zinc (more than 142 mg per day), as this can interfere with magnesium absorption and upset the balance of magnesium in your body.

who are we

Casey Seiden is a registered dietitian, nutritionist, Parents magazine writer, and certified diabetes care and education specialist based in New York City. Casey works at Maternal-Fetal Medicine Associates, a premier maternal-fetal medical practice in Manhattan, providing nutritional therapy and counseling to women with high-risk pregnancies. She is also the founder of Casey Seiden Nutrition, a virtual private practice specializing in non-dietary approaches to diabetes care and women’s health.