Benefits of Magnesium Citrate During Pregnancy and Why Root'd Uses It

Benefits of Magnesium Citrate  During Pregnancy

Pregnancy is a time of significant change and development for the baby growing inside you and your own body. As you navigate through these changes, maintaining a balanced diet and ensuring you're getting enough essential minerals becomes paramount. One such essential mineral that plays a crucial role in both maternal and fetal health is magnesium. In this blog, we will discuss the benefits of magnesium during pregnancy, how to ensure you're getting enough, and the best forms of magnesium to take.

What is Magnesium?

Magnesium is an abundant mineral in our bodies and is involved in hundreds of bodily functions. It helps regulate muscle and nerve function blood pressure, and supports the immune system. For pregnant women, magnesium's role extends further, contributing to a healthy pregnancy by supporting essential body processes and fetal growth.

Is Magnesium Safe During Pregnancy?

Absolutely. Magnesium is not only safe during pregnancy; it's essential. Adequate magnesium intake supports maternal health, reduces the risk of complications during pregnancy, and promotes healthy fetal growth. However, consuming the right amounts of magnesium is important to avoid excessive consumption, which could lead to side effects.

Benefits of Taking Magnesium During Pregnancy

  1. Prevents Preterm Labor: Magnesium plays a key role in preventing preterm labor and preterm birth, conditions associated with low birth weights, and other health issues in newborns.*
  2. Supports Healthy Blood Pressure: Magnesium helps in managing pregnancy-induced hypertension and maintaining normal blood pressure levels, which is crucial for maternal and fetal health.*
  3. Improves Sleep Quality: Many women experience sleep disturbances during pregnancy. Thanks to its muscle-relaxing properties, magnesium can help you get a restful sleep.*
  4. Reduces Muscle Cramps: Leg cramps and muscle tension are common during pregnancy. Magnesium helps alleviate these symptoms, offering muscle relaxation and relief.*
  5. Boosts Mood: Magnesium functions as a coenzyme, aiding in converting tryptophan to serotonin, a neurotransmitter that improves mood. Research suggests that taking magnesium postpartum may help avoid postpartum depression and anxiety.*
  6. Aids in Hydration: Magnesium's chemical properties are important for adequate hydration. Potassium is essential for hydration, and without magnesium stores, our bodies would be unable to retain potassium as needed. *

4 Ways to Boost Magnesium Intake During Pregnancy


Incorporate magnesium-rich foods, such as leafy greens, nuts, seeds, and dark chocolate, into your daily routine. These food sources are rich in magnesium and other vital nutrients that support healthy pregnancy.

Epsom Salt Baths

Taking a warm bath with Epsom salt is not only a great way to relax and unwind, but it can also help you get more magnesium. Epsom salt contains magnesium sulfate, which can be absorbed through the skin when you bathe. Using Epsom salt baths may help improve muscle relaxation and reduce occasional tension.

Oil and Lotion

Another option is to apply topical magnesium oils and lotions. These products can be applied directly to the skin, allowing magnesium to be absorbed locally. They are particularly beneficial in promoting muscular relaxation.


If you find it challenging to meet your magnesium needs through diet alone due to morning sickness and nausea, a magnesium supplement can be a helpful addition. Magnesium can be found alone in mineral complexes or in prenatal multivitamins. But before you start taking any supplements, it's best to speak with your healthcare provider to recommend the right type and dosage for you.

Can Magnesium Deficiency Affect Pregnancy?

Yes, magnesium deficiency during pregnancy can have several adverse effects. Common signs and symptoms of magnesium deficiency include:

  • Muscle cramps and spasms
  • Mental health concerns, such as anxiety and depression
  • High blood pressure (hypertension)
  • Increased risk of fetal growth restriction and preterm birth

How Much Magnesium Should a Pregnant Woman Take?

The recommended daily intake of magnesium for pregnant women is about 350-400 mg. However, when it comes to magnesium supplementation during pregnancy, it's not just about the amount of magnesium per day; the bioavailability—how well the body absorbs the magnesium—is also crucial. Different forms of magnesium have varying levels of bioavailability, which influences their effectiveness.

What Form of Magnesium Should I Take?

There are various forms of magnesium available, each with its own characteristics. Knowing how to differentiate between different types allows you to make an informed decision about which form is best for you. Here, we'll go over some of the most common types of magnesium supplements:

Magnesium Citrate

Magnesium citrate is one of the most popular forms of magnesium supplements like Root'd due to its bioavailability and effectiveness. It is magnesium combined with citric acid, which helps promote digestive tract health. This form is particularly beneficial for those dealing with constipation, a common issue during pregnancy.

Magnesium Glycinate

Magnesium glycinate is magnesium bound to glycine, an amino acid that can have a relaxing effect on your brain and body. This form is often recommended for individuals experiencing stress, anxiety, or poor sleep quality, making it a good option for pregnant women looking for restful sleep and muscle relaxation.

Magnesium Oxide

Magnesium oxide is a common, cheap form that contains a large amount of magnesium by weight. However, its bioavailability is lower compared to other forms. It's often used to treat magnesium deficiency and relieve heartburn or indigestion but might not be the best choice for those looking to address specific pregnancy-related issues.

Magnesium Sulfate

Often encountered as Epsom salt, magnesium sulfate is typically used in bath soaks to relieve muscle aches and pains. While not commonly ingested due to its laxative effect, its external use can help absorb magnesium through the skin, offering a soothing remedy for pregnancy-induced leg cramps and muscle tension.

Magnesium Chloride

Magnesium chloride offers good bioavailability and is available in both oral and topical forms. It can be a good option for those looking to increase their magnesium levels and improve digestive issues, as well as for external use to relieve muscle cramps and skin conditions.

Magnesium L-threonate

This form is known for its ability to penetrate the brain barrier, making it an excellent choice for supporting brain function and mental clarity. Magnesium L-threonate may be particularly beneficial for pregnant women experiencing poor memory or cognitive fog.

Magnesium Malate

Magnesium malate includes magnesium and malic acid, a compound found in fruits. This form is often recommended for energy production and muscle performance and is potentially beneficial for those experiencing fatigue or muscle weakness during pregnancy.

Do You Need a Standalone Magnesium Supplement, or are Prenatal Multivitamins Enough?

Whether you need a standalone magnesium supplement depends on the magnesium content in your prenatal vitamin.  It's commonly recommended that pregnant women get about 350-450 mg of magnesium per day. However, it's crucial to be mindful of the potential side effects of excessive magnesium intake, particularly when consumed in supplement form. Too much magnesium all at once can trigger a laxative effect, especially when combined with other minerals which is why Root’d prenatal only contains 50 mg of magnesium citrate. Our carefully crafted formula aims to provide a gentle and balanced approach to magnesium supplementation. Remember, it's not just about the quantity of magnesium, but also how effectively your body can absorb and utilize it.  Instead of doubling up on supplements, try incorporating more magnesium-rich foods into your diet.

Can You Have Too Much Magnesium When Pregnant?

Yes, while magnesium is essential, excessive consumption through supplements can lead to side effects like abdominal cramps and diarrhea. Balancing magnesium intake is crucial to maintain healthy magnesium levels without exceeding the daily allowance. 

The Bottom Line

Magnesium plays a crucial role in maintaining health during pregnancy for both the mother and the baby. From supporting bone health and blood pressure regulation to improving sleep quality and reducing muscle cramps, the benefits of magnesium during pregnancy are profound. Always consult your gynecologist before starting any new supplement to ensure it's appropriate for your health needs.

Check out another blog we’ve created for you to learn the 5 Questions to Ask Your Doctor Before (or after) Becoming Pregnant so you can have an open and informed discussion about your prenatal care. Remember, your doctor is your best resource for personalized guidance and recommendations tailored to your individual health needs. To see if Root’d is best for you, feel free to access our Interactive Supplement Facts + Testing Results here to aid in your discussion. 

Wanna try Root’d now to give yourself and your baby the nutrient support you both deserve?! Then hop on the Root’d train and use code HEALTHYBABY for 15% off + free shipping on your first order. Shop now!

Leave a comment

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.