5 expert-approved magnesium supplements for pregnancy

Magnesium might not be the first nutrient you reach for on the shelf, but during pregnancy and breastfeeding, it quietly does a lot of heavy lifting. From easing leg cramps to supporting your baby’s development, and helping you finally get some sleep (when you can!), magnesium is one mineral you don’t want to overlook.

Pregnant women typically need 350-400mg daily and breastfeeding mums need 310-320mg daily. That’s more than non-pregnant women because of the overdrive your body goes into, to support both you and your little one.

Most of us don’t get enough magnesium through food alone, although it’s found in leafy greens, nuts, seeds, and whole grains. But between pregnancy cravings, nausea and exhaustion, you’d have to be eating like a saint to hit the mark, and that is tough when you can’t smell food. So supplements can be a great way to ensure you’re getting what you need. Magnesium Glycinate is the preferred form for pregnancy and breastfeeding due to its superior bioavailability and gentle effect on the digestive system.

Why magnesium matters for pregnancy and breastfeeding

During Pregnancy

• Reduces leg cramps (affects 5–30% of mums-to-be)
• Supports your baby’s growth – especially cell division and bone formation
• Helps lower pre-eclampsia risk in high-risk women
• Regulates blood sugar (important for reducing gestational diabetes risk)
• Promotes better sleep when tossing and turning becomes your nightly routine

While Breastfeeding

• Supports milk production (breast milk contains around 3mg magnesium per 100ml)
• Boosts recovery and energy levels after birth
• Helps regulate mood and stress hormones – big for postpartum wellbeing
• Prevents depletion (since magnesium passes to your baby through breast milk)
• Eases fatigue and muscle recovery during those sleep-deprived early months

According to Consumer Health Digest, Magnesium promotes relaxation, regulates the sleep cycle, and ensures optimum heart health. High-quality magnesium supplements ensure better absorption, which is particularly important when you’re supporting both yourself and your baby.

Choosing trusted, third-party tested brands ensures you get effective results with safe, scientifically tested natural ingredients – crucial during pregnancy and postpartum.

What are magnesium supplements?

Magnesium supplements fill the gap when your diet doesn’t quite cut it. They usually come in capsules, powders, tablets, or even gummies, with the most common forms being Magnesium Glycinate, Magnesium Citrate, and Magnesium Oxide.

• Magnesium glycinate – the gold standard for pregnancy and breastfeeding. It’s well-absorbed, gentle on the stomach, and less likely to cause digestive issues.
• Magnesium citrate – good absorption and can help with pregnancy constipation, but may be too much if your tummy is already sensitive.
• Magnesium oxide – higher magnesium content, but poorly absorbed and more likely to upset your stomach.

In short, supplements top up your levels so your body can keep doing its 300+ magnesium-dependent jobs, which is everything from muscle relaxation to nerve signalling to heart health.

Safety first

While magnesium supplements are generally safe, always run it past your midwife, GP, or healthcare provider first. This is especially important if you’ve got existing health conditions or are on other medications.

Ensure the supplement contains premium ingredients that are free from artificial additives. Also, check for added ingredients like fillers or preservatives, according to DermSpotlight.

Quick note: don’t go over 400mg a day from supplements. Too much can affect early breastfeeding and upset your digestive system. Food sources are fair game, though because your body knows what to do with those.

Top recommendations for the best magnesium supplements for pregnancy and breastfeeding

• WOWMD Magnesium Glycinate: Best Overall Magnesium for Pregnancy
• Clean Nutra Mag Genin Magnesium Supplement: Best Magnesium Complex for Pregnancy Concerns
• Pure Encapsulations Magnesium (Glycinate): Best for Blood Sugar Regulation During Pregnancy
• Doctor’s Best High Absorption Magnesium Glycinate Lysinate: Best for Pregnancy Sleep & Leg Cramps
• Nature Made Magnesium Glycinate: Best Trusted Brand for Pregnancy & Breastfeeding

Top 5 best magnesium supplements for pregnancy and breastfeeding

1. WOWMD Magnesium Glycinate

• Safe for Pregnancy and Breastfeeding

PRODUCT HIGHLIGHTS

• Supports muscle relaxation and reduces pregnancy leg cramps
• Promotes heart health and nerve function for mum and baby
• Enhances bone density, which is crucial during pregnancy
• Independently 3rd Party Tested for safety

PRODUCT SPECIFICATIONS

• Brand: WOWMD
• Form: Capsules
• Quantity: 90 Capsules
• Dosage: Consume 3 capsules daily (provides 275mg elemental magnesium)
• Ingredients: Magnesium (Magnesium Glycinate)
• Usage: Supports Heart Health, Muscle Health, Bone Health, and Provides Energy
• Safety: Non-GMO, Clinically-Studied Ingredients, Gluten-Free, No Artificial Additives
• Refund Policy: 60-Days

Why it’s ideal for pregnancy andlandscape breastfeeding: Provides approximately 275mg elemental magnesium per serving, fitting within the recommended 350-400mg daily range for pregnancy when combined with dietary sources.

2. Clean Nutra Mag Genin Magnesium Supplement

• Safe for Pregnancy and Breastfeeding (Consult Doctor Due to Multiple Forms)

Clean Nutra Mag Genin Magnesium Supplement features five premium forms of magnesium combined with apigenin, L-theanine, and 18 other essential nutrients. This comprehensive formula is designed to enhance sleep quality (desperately needed by pregnant and nursing mums!), reduce stress, support muscle health, and promote overall well-being.

PRODUCT HIGHLIGHTS

• Promotes Deep And Restful Sleep (crucial for pregnancy and postpartum)
• Supports Calm Focus and Mental Clarity for new mums
• Supports Digestive Health during pregnancy
• Independently 3rd Party Tested

PRODUCT SPECIFICATIONS

• Brand: Clean Nutraceuticals
• Form: Capsules
• Quantity: 60 Capsules
• Dosage: Consume 2 capsules daily
• Ingredients: Magnesium Complex (as Magnesium Oxide, Magnesium Glycinate, Magnesium Citrate, Magnesium Taurate, Magnesium Malate), Vitamin B6 (as Pyridoxine HCI), Zinc (as Zinc Oxide), Copper (as Copper Sulfate Anhydrous)
• Usage: Comprehensive support for pregnancy concerns including muscle cramps, sleep issues, and stress
• Safety: Non-GMO, Trusted Ingredients, No Preservatives
• Refund Policy: 180-Days

For pregnant and breastfeeding mums: The blend of multiple magnesium forms may be beneficial, but consult your healthcare provider due to the additional ingredients. Vitamin B6 is beneficial for morning sickness.

3. Pure Encapsulations Magnesium (Glycinate)

• Safe for Pregnancy and Breastfeeding

Pure Encapsulations Magnesium Glycinate provides a highly bioavailable form of magnesium, ideal for use during pregnancy and breastfeeding. These capsules support metabolic energy (when you need it most!), cardiovascular health, and cognitive function. Magnesium glycinate, the main ingredient, is a chelated form of magnesium known for its superior absorption and gentleness on the stomach.

PRODUCT HIGHLIGHTS

• Promotes Bone and Vascular Health for mum and baby
• Supports Energy Production during exhausting pregnancy/postpartum
• Supports Cognitive Functions
• Independently 3rd Party Tested

PRODUCT SPECIFICATIONS

• Brand: Pure Encapsulations
• Form: Capsules
• Quantity: 180 Capsules
• Dosage: Consume 2-4 capsules daily
• Ingredients: Magnesium, ascorbyl palmitate, cellulose
• Usage: Support Stress Relief, Sleep, Heart Health, Nerves, Muscles, and Metabolism
• Safety: GMO Free, Gluten Free, High-quality Ingredients, Hypoallergenic
• Refund Policy: 30-Days

Perfect for pregnancy: Pure Encapsulations is known for clean, hypoallergenic formulas – ideal when you need to be extra cautious about what you’re putting in your body.

4. Doctor’s Best High Absorption Magnesium Lysinate Glycinate

• Safe for Pregnancy and Breastfeeding

Doctor’s Best High Absorption Magnesium promotes better sleep, reduces muscle cramps (including those painful pregnancy leg cramps!), and enhances stress management. It supports energy production, maintains healthy nerves, and relaxes muscles to become one of the best magnesium supplements for pregnancy and breastfeeding. This supplement offers a reliable, safe, and effective solution for improved sleep, stress relief, and cardiovascular health.

PRODUCT HIGHLIGHTS

• Promotes Muscle Relaxation (essential for pregnancy leg cramps)
• Promotes Restful Sleep for exhausted mums
• Independently 3rd Party Tested

PRODUCT SPECIFICATIONS

• Brand: Doctor’s Best
• Form: Capsules
• Quantity: 240 Capsules
• Dosage: Consume 4 capsules daily
• Ingredients: Magnesium (as Magnesium Lysinate Glycinate Chelate), Microcrystalline cellulose, Gelatin (capsule), Magnesium stearate (vegetable source), Silicon dioxide
• Usage: Supports Bone Health, Muscle Relaxation, Healthy Sleep, and Heart Health
• Safety: Science-Based Nutrition, Non-GMO, Gluten Free
• Refund Policy: 60-Days

For pregnancy leg cramps: This formula is particularly effective for reducing the frequency of nocturnal leg cramps – one of the most common pregnancy complaints affecting 5-30% of expectant mothers.

5. Nature Made Magnesium Glycinate

• Safe for Pregnancy and Breastfeeding

Nature Made Magnesium Glycinate helps reduce muscle cramps, promotes restful sleep, and supports bone health, which is all crucial during pregnancy and postpartum. It activates enzymes necessary for energy production and maintaining muscle and nerve functions. It’s particularly effective for improving sleep, reducing stress, enhancing bone density, and promoting relaxation during the demanding months of pregnancy and early motherhood.

PRODUCT HIGHLIGHTS

• Promotes Muscle Relaxation
• Promotes Nerve Health for mum and developing baby
• Supports Heart Health
• Independently 3rd Party Tested & USP Verified

PRODUCT SPECIFICATIONS

• Brand: Nature Made
• Form: Capsules
• Quantity: 60 Capsules
• Dosage: Consume 2 capsules daily
• Ingredients: Magnesium Bisglycinate
• Usage: Supports Muscle Relaxation, Heart, Nerve, and Bone Health
• Safety: Science-Based Nutrition, Non-GMO, Gluten Free, No Color Added, No Artificial Flavors
• Refund Policy: 90-Days

Trusted for pregnancy: Nature Made is the #1 Pharmacist Recommended brand and USP verified, giving you extra peace of mind during pregnancy and breastfeeding.

How do we select the best magnesium for pregnancy and breastfeeding?

We adhere to a thorough and unbiased approach when selecting magnesium supplements suitable for pregnant and nursing mothers. Our recommendations are based on the following crucial factors:

Expert’s recommendations:

We gather suggestions and feedback from obstetricians, midwives, and prenatal nutritionists. We also source product reviews and information about the best pregnancy-safe supplements available in the market.

Pregnancy and breastfeeding Safety:

We prioritise supplements that are explicitly safe for use during pregnancy and breastfeeding, avoiding those with contraindicated ingredients or excessive dosages.

Examine ingredient efficiency:

Our team focuses on supplements that use highly bioavailable and pure forms of magnesium, like magnesium glycinate, which is gentle on pregnancy-sensitive stomachs. This ensures the safety and efficiency of the supplement.

Pricing and benefits

Affordability is essential, especially for new families. We recommend products that are affordable and provide exceptional benefits and premium ingredients for their pricing.

How to choose the best magnesium for pregnancy and breastfeeding

Identify your pregnancy/postpartum health goals

Always focus on your specific needs as a pregnant or breastfeeding mother. Are you dealing with leg cramps? Poor sleep? Stress? Pre-eclampsia risk? Choose accordingly.

Consider your supplement form preference:

Pregnancy nausea can make swallowing pills difficult. Consider the supplement’s form and choose powders or smaller capsules if you’re experiencing morning sickness.

Look for pregnancy-safe ingredients:

Ensure the supplement contains premium ingredients free from artificial additives, and check that all additional ingredients are safe for pregnancy. Avoid products with herbs or additives not cleared for pregnancy use.

Consider the dosage and serving size

Aim for supplements providing 200-300mg per serving, allowing you to adjust based on dietary intake and stay within the recommended 350-400mg daily total during pregnancy (310-320mg while breastfeeding).

Read reviews from other mums:

Trust brands that have positive reviews from pregnant and breastfeeding women, with visible proof of effectiveness for pregnancy-specific concerns.

Check for third-party testing and quality assurance:

Always choose supplements tested by independent labs for quality, safety, and consistent nutrient potency. This is non-negotiable during pregnancy and breastfeeding.

What are the benefits of using magnesium during pregnancy and breastfeeding?

Reduces pregnancy leg cramps

Magnesium supplements significantly help reduce the frequency and intensity of nocturnal leg cramps, which affect 5-30% of pregnant women. Multiple studies show that 300mg of magnesium daily reduces both the frequency and severity of these painful cramps.

Improves sleep and reduces stress:

Magnesium promotes relaxation and helps calm the nervous system, improving sleep quality. This is crucial when pregnancy discomfort or newborn care disrupts rest. It also helps reduce anxiety and stress levels common during pregnancy and the postpartum period.

Supports healthy foetal development

Magnesium plays a crucial role in cell division, tissue growth, and DNA synthesis – all essential for your baby’s development. It’s particularly important for skeletal development and bone formation.

May help prevent pre-eclampsia

Research shows that magnesium supplementation during pregnancy may help prevent pre-eclampsia in women at high risk (those with previous pre-eclampsia, multiple pregnancies, high blood pressure, diabetes, or obesity).

Supports bone health for mother and baby

Magnesium is essential for calcium absorption and bone health. Regular supplementation helps maintain mum’s bone density (which can be depleted during pregnancy and breastfeeding) while supporting baby’s skeletal development.

Regulates blood sugar during pregnancy

Magnesium helps regulate blood sugar levels, potentially reducing the risk of gestational diabetes. This is particularly important as insulin resistance naturally increases during pregnancy.

Supports postpartum recovery

Magnesium aids muscle recovery, reduces postpartum fatigue, supports mood regulation, and helps prevent postpartum depletion—especially important for breastfeeding mothers.

Enhances overall wellbeing

Magnesium supports over 300 biochemical reactions crucial during pregnancy and breastfeeding, including energy production, muscle function, and nervous system health.

Recommended magnesium dosage for pregnancy and breastfeeding

During pregnancy

• 350-360mg daily (RDA for pregnant women aged 19-30)
• 400mg daily (RDA for pregnant women aged 14-18)
• Some research suggests 300-400mg daily for optimal benefits
• Upper limit: 350mg from supplements (additional can come from food)

While breastfeeding

• 310-320mg daily (RDA for breastfeeding women aged 19-30)
• 360mg daily (RDA for breastfeeding women aged 14-18)
• Remember: Approximately 3mg of magnesium per 100ml passes to baby through breast milk

Important: Always discuss dosage with your healthcare provider based on your individual needs, current magnesium levels, and dietary intake.

Final thoughts

Magnesium supplements prove to be a valuable addition to your pregnancy and breastfeeding health regimen. They help reduce leg cramps, support healthy fetal development, improve sleep quality, reduce stress, and aid postpartum recovery. With numerous options on the market, it’s important to choose the best magnesium for pregnancy and breastfeeding that suits your specific needs.

Our top five recommendations provide premium and effective magnesium supplements specifically suitable for expecting and nursing mothers. When choosing the best magnesium for pregnancy and breastfeeding, be sure to consider factors like ingredient quality (magnesium glycinate is preferred), appropriate dosage, third-party testing, and reviews from other mums.

Always consult your healthcare provider or midwife before starting magnesium supplementation during pregnancy or breastfeeding. With the right supplement and proper guidance, you can enjoy the many benefits magnesium offers during this special time in your life.

Frequently asked questions

How much magnesium should I take during pregnancy?

The recommended daily intake during pregnancy is between 350 and 400 mg, depending on your age. Pregnant women aged 14-18 need 400mg daily, while those aged 19-50 need 350-360mg daily. This includes magnesium from both food and supplements. Always consult your healthcare provider for personalized guidance.

How much magnesium should I take while breastfeeding?

Breastfeeding women need 310-320mg daily (ages 19-30) or 360mg daily (ages 14-18). Since approximately 3mg of magnesium per 100ml of breast milk passes to your baby, maintaining adequate levels is important for both your recovery and your baby’s development.

Can magnesium supplements help with pregnancy leg cramps?

Yes, studies show that magnesium supplementation (300mg daily) significantly reduces the frequency and intensity of leg cramps during pregnancy—one of the most common pregnancy complaints affecting 5-30% of expectant mothers.

Are magnesium supplements safe to use throughout pregnancy and while breastfeeding?

Yes, magnesium supplements are generally safe for long-term use during pregnancy and breastfeeding when taken at recommended doses. However, always consult your healthcare provider before starting any supplement, especially if you have pregnancy complications or are taking other medications.

Which form of magnesium is best for pregnancy?

Magnesium glycinate is the preferred form for pregnancy and breastfeeding because it has high bioavailability (meaning your body absorbs it well) and is gentle on the digestive system—important when dealing with pregnancy nausea or postpartum digestive sensitivity.

Will magnesium supplements cause digestive issues during pregnancy?

Magnesium glycinate is known to be gentle on the digestive system and less likely to cause issues compared to other forms like magnesium citrate or oxide. This makes it ideal for pregnancy when your stomach may already be sensitive.

Can magnesium help prevent pre-eclampsia?

Research indicates that magnesium supplementation may help prevent pre-eclampsia in women at high risk (those with previous pre-eclampsia, multiple pregnancies, high blood pressure, diabetes, or obesity). Discuss this with your healthcare provider if you’re at increased risk.

When should I start taking magnesium during pregnancy?

Many healthcare providers recommend starting magnesium supplementation as early as possible in pregnancy, ideally as soon as you know you’re pregnant or even during preconception. Continue throughout pregnancy and breastfeeding.

References:

• Magnesium is present abundantly in foods like: https://health.clevelandclinic.org/foods-that-are-high-in-magnesium
• Magnesium supplements contain Magnesium in the form of: https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/
• Magnesium is essential for bodily functions like: https://www.health.harvard.edu/blog/what-can-magnesium-do-202506033100
• Magnesium deficiencies: https://www.healthdirect.gov.au/magnesium-deficiency

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with your healthcare provider, obstetrician, or midwife before starting any new supplement during pregnancy or breastfeeding. Individual needs may vary based on your health status, medical history, and current medications.

*Collaborative feature post*