Can You Take Magnesium While Pregnant?

Taking care of your body and providing it with all the nutrients it needs is especially important when you're pregnant; that's why Nature Made offers a wide range of prenatal & postnatal supplements! When putting together a prenatal supplement routine, you may ask, can you take Magnesium while pregnant?

Interest in Magnesium is easy to understand; it's an essential mineral required for more than 300 enzymatic reactions in the body, and it supports muscle relaxation, nerve function and heart, and bone health. That's a lot of benefits for one mineral! Pregnant people can take Magnesium supplements to fill nutritional gaps; and about half of pregnant women don’t consume enough magnesium in their daily diet.[1] However, it's essential to check with your OBGYN before making any changes to your supplement routine so they can help guide you with personalized advice.^†

Safe Magnesium Intake for Pregnant People

Magnesium is an essential mineral that our bodies need through all life stages. It's especially important for pregnant people to get keyed in on the recommended intake of vitamins and minerals. Helpfully, the Food and Nutrition Board has put together a guide for Recommended Dietary Allowances (RDA) of Magnesium for pregnant women of different ages:[2]

• Pregnant Aged 14-18: 400 mg
• Pregnant Aged 19-30: 350 mg
• Pregnant Aged 31-50: 360 mg

They have also provided guidelines for daily Magnesium intake during lactation:[2]

• Lactating Aged 14-18: 360 mg
• Lactating Aged 19-30: 310 mg
• Lactating Aged 31-50: 320 mg

Team Nature Made always recommends taking Magnesium with water and a meal. Try attaching your supplement routine to a regular meal! If you always take your supplements at dinner time, you're more likely to remember to take them, and you ensure you have water and a meal to go with them. Taking Magnesium at dinner can help support muscle relaxation after a long, hard day.^†

Different Forms of Magnesium Supplements

Nature Made offers a wide range of oral Magnesium supplementation to suit different needs so you can pick the right one for you!

• Nature Made® High Absorption Magnesium Glycinate Capsulesare gentle on the stomach. With high absorption and 100% chelated Magnesium Glycinate, these capsules support muscle relaxation and heart and nerve health and are gentle on the stomach.†
• Nature Made® High Absorption Magnesium Citrate Gummiesprovide a tasty way to get 200mg of Magnesium per serving to help convert food into cellular energy and relax the body.†
• Nature Made® Magnesium L-Threonate with Vitamins C & D3 Capsulesoffer 130 mg of Magnesium per serving to support nerve, heart, and bone health. The addition of Vitamin D3 aids Magnesium absorption, and Magnesium helps Vitamin D work better.**†
• Are you looking to get 100% of the daily recommended value for Magnesium in one softgel? Nature Made® Magnesium Extra Strength Softgelsprovide 400mg of Magnesium to support essential nerve, muscle, and heart function.†
• Nature Made® Wellblends™ Calm & Relax™provides clinically studied Ashwagandha to reduce stress as well as Magnesium to help relax the body.‡†

Check out our Magnesium page for even more options!

Magnesium-Rich Foods for Pregnancy

As always, our diet is the best way to provide your body with essential nutrients! Working Magnesium-rich foods into your diet can be healthy and tasty too! Snacking on roasted pumpkin seeds may be an autumnal staple, but they're an excellent source of Magnesium all year round. 1 oz of pumpkin seeds provides 37% of your daily value of Magnesium.

Chia seeds are another Magnesium-rich snack, with 1 oz providing 27%, with 111mg per serving. Some classic health food standbys offer a good dose of Magnesium, with a half cup of boiled spinach containing 80mg of Magnesium and a half cup of cooked black beans offering up 14% of your daily value.

Working these foods into your diet is easy; add some boiled spinach to the blender when making your morning smoothie or toss a handful of roast pumpkin seeds into your salad for a tasty, Magnesium-rich crunch!

When to Consult Your Doctor

Getting personalized health care is essential, especially during pregnancy. Your primary care provider or OBGYN can provide personalized advice and guidance relevant to your body's specific needs, so always consult with them before making any changes to your diet, supplement routine, or other health or lifestyle changes.

Nature Made's Commitment to Support Pregnant People

Nature Made is committed to offering pregnant people a wide range of support. Our range of Magnesium supplements contains options to suit preferred doses and form factors, and our prenatal vitamins and postnatal supplements are designed to support your journey with nutrients to support the baby's development and your overall health. Nature Made® Prenatal Folic Acid + DHA Softgels include 45mg of Magnesium and are specially formulated to support the development of the baby's brain, nervous system, bones, and eyes. Nature Made® supplements are guaranteed to meet our high-quality standards.†

**Magnesium supports Vitamin D action in the body.†

‡SENSORIL® is clinically studied to reduce cortisol and perceived stress.†

SENSORIL® is protected under U.S. Patent No. 7,318,938 and C.A. Patent No. 2,508,478, and is a registered trademark of Natreon, Inc.

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

References

1. Murphy R, Marshall K, Zagorin S, Devarshi PP, Hazels Mitmesser S. Socioeconomic Inequalities Impact the Ability of Pregnant Women and Women of Childbearing Age to Consume Nutrients Needed for Neurodevelopment: An Analysis of NHANES 2007-2018. Nutrients. 2022 Sep 16;14(18):3823.

1. National Institutes of Health. Magnesium. June 2, 2022. Accessed on January 18, 2023: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/.