Magnesium for fertility and pregnancy

Magnesium is one of the seven essential macrominerals, and is vital for many bodily functions. Getting enough magnesium can help prevent or treat chronic diseases, including Alzheimer’s disease, type 2 diabetes, cardiovascular disease, and migraines.

A few more benefits you may experience when you have good Magnesium levels?

• Increased bone density

• Improved cardiovascular health

• More mild PMS

• Lower anxiety

• Improved insulin resistance

• Lower risk of preeclampsia

How do you know you might need more magnesium?

Because you body tightly regulates the amount of magnesium in your blood, it’s not something I usually have my clients get tested in bloodwork. Instead, I like to look at some other signs and symptoms of magnesium deficiency including:

• headaches

• muscle cramps (leg cramps, very painful period cramps)

• constipation

It’s important to note that these are also signs of dehydration! I always have my clients ensure they’re consuming 64 fl oz water prior to pregnancy, and 80-100 oz water per day while pregnant or breastfeeding.

How do I get more magnesium?

I know vitamins, minerals, and supplements can be super confusing... How much do I take? Do I need pills or just food? Can I take too much of something?

I’m a foods first dietitian, so I always make sure we look at ways to increase our nutrition through balanced eating before we add a supplement. Some magnesium rich foods include:

• pumpkin seeds (aka pepitas)

• chia seeds

• almonds

• cashews

• spinach

• dark chocolate (my fave!)

Including these foods regularly in your eating pattern may be enough to boost your magnesium status, but if you’re still experiencing the symptoms listed above, it may be time to consider a supplement.

It is really important to get the dosing right for magnesium, both in the type of supplement you’re taking and to ensure you’re not taking too much in pregnancy.

This is why minerals & supplements are covered in Fully Nourished Pregnancy, my signature program for helping people navigate fertility, have a healthy pregnancy, and improve their relationship with food.

We talk all about magnesium, prenatals, and MORE in Fully Nourished Pregnancy so you can understand if you need supplements in addition to food sources.

There is a monthly AND yearly option for FNP so you can find something that fits your unique needs. You'll get monthly live calls, access to a private Facebook group, resources, guides, and so much more! Ready to start your journey? Join Fully Nourished Pregnancy today!