By Elizabeth Avilés, APRN-CNM
Pregnancy, a beautiful and transformative journey, can sometimes comes with its fair share of discomforts. One simple yet powerful nutrient that can help ease many of these challenges is magnesium. This essential mineral plays a crucial role in muscle function, nerve signaling, and overall relaxation, making it a fantastic tool for supporting a healthy pregnancy. Learn how magnesium can benefit you and which forms work best for specific pregnancy-related concerns.
1. Muscle Cramps & Restless Legs Syndrome
Painful leg cramps or restless legs, especially at night is a common discomfort of pregnancy. Magnesium helps by relaxing the muscles and improving circulation.
Best Type: Magnesium Glycinate – This form is highly absorbable and gentle on the stomach, making it an excellent choice for nighttime relief.
Recommended Brands: Thorne Magnesium Bisglycinate, Pure Encapsulations Magnesium Glycinate, Doctor’s Best High Absorption Magnesium.
2. Sleep Struggles & Insomnia
If you’re finding it hard to fall or stay asleep, magnesium can help calm the nervous system and promote deeper, more restful sleep.
Best Type: Magnesium Glycinate or Magnesium L-Threonate – Glycinate supports relaxation, while L-Threonate crosses the blood-brain barrier to improve cognitive function and sleep quality.
Recommended Brands: Thorne Magnesium Bisglycinate, Magtein Magnesium L-Threonate, Life Extension Neuro-Mag.
3. Constipation & Digestion Support
As pregnancy progresses, slower digestion and occasional constipation can become an issue. Magnesium helps by drawing water into the intestines, making stools easier to pass.
Best Type: Magnesium Citrate – This form has a mild laxative effect and is great for relieving constipation naturally. Just be mindful of dosage to avoid loose stools.
Recommended Brands: Natural Vitality Calm Magnesium Citrate, NOW Magnesium Citrate, Solgar Magnesium Citrate.
4. Headaches & Migraines
Hormonal changes can trigger headaches or even migraines during pregnancy. Magnesium helps relax blood vessels and reduce tension.
Best Type: Magnesium Glycinate or Magnesium Malate – Glycinate is calming, while Malate provides additional energy support if fatigue is also an issue.Recommended Brands: Source Naturals Magnesium Malate, Jigsaw Health Magnesium Malate, Pure Encapsulations Magnesium Glycinate.
5. High Blood Pressure & Preeclampsia Prevention
Magnesium plays a key role in regulating blood pressure, which is especially important in preventing complications like preeclampsia.
Best Type: Magnesium Taurate – This form supports cardiovascular health and helps keep blood pressure stable.
Recommended Brands: Cardiovascular Research Magnesium Taurate, Designs for Health Magnesium Taurate.
6. Anxiety & Stress Management
If you’re feeling overwhelmed or anxious, magnesium can help soothe the nervous system and promote a sense of calm.
Best Type: Magnesium Glycinate or Magnesium L-Threonate – Both help support relaxation without causing drowsiness.
Recommended Brands: Thorne Magnesium Bisglycinate, Magtein Magnesium L-Threonate, Life Extension Neuro-Mag.
7. Magnesium for Overall Wellness
If you’re looking for a well-rounded magnesium supplement to support your overall pregnancy health, Magnesium Glycinate is often the best option. It is gentle on digestion, highly absorbable, and supports multiple systems in the body.
How to Get More Magnesium Naturally
While supplementation is helpful, you can also increase your magnesium intake through food sources like:
Leafy greens (spinach, kale)
Nuts & seeds (almonds, pumpkin seeds)
Bananas
Avocados
Dark chocolate (in moderation!)
A Gentle Reminder
As always, before adding any supplement, let’s discuss what works best for you. Every pregnancy is unique, and I want to ensure you’re taking the right form and dosage for your specific needs. If you have any questions or concerns, don’t hesitate to reach out—I’m here for you.
With care,
Elizabeth Avilés, APRN-CNM
Baby Catcher, PLLC
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