5 Things to Know About Magnesium During Pregnancy and Breastfeeding
Whether you’re about to be a first-time mom, or you’re welcoming your second or even third child into the world, you know that the vitamins and minerals you consume during pregnancy and breastfeeding are incredibly important.
Taking magnesium, for instance, helps support the baby’s growth and development in the womb, all while supporting your health too. This mineral is found in about 66% of commercial prenatal vitamin supplements. But because you may not find magnesium in every prenatal supplement, drinking a functional beverage like N-2 Water—which includes 130 milligrams (mg) of magnesium—can help fill in those nutrient gaps.
Heads-up: Always speak to your health care provider before introducing new functional beverages into your diet when pregnant or breastfeeding.
Magnesium During Pregnancy: 5 Things You May Not Have Known
Magnesium is a powerful mineral. It wears so many hats in your body, including regulating muscle and nerve function and facilitating protein synthesis and bone growth. Given its importance, you could benefit from consuming extra magnesium when you have a human growing inside of you. According to the National Institutes of Health (NIH), when you’re with child, your body needs between 350–360 mg per day—about 40-50 mg more than women who aren’t pregnant require.
Ahead, learn about some of the potential benefits you could experience from consuming high-quality magnesium during pregnancy.
1. Magnesium Can Support Your Baby’s Growth
N-2 Water co-founder Evans Sirois, D.O., explains that magnesium is critical for the development of a growing baby’s tissues, which include their bones and teeth. The mineral also helps a baby’s DNA form. In fact, research indicates that not having enough magnesium could interfere with a baby’s growth in the womb, which is why it’s so important to make sure you’re getting enough of it either through food or supplements.
Luckily, it’s not challenging for most mothers to get magnesium in their diet, given the mineral is found in many foods including legumes, whole grains, leafy greens, milk, and yogurt. However, because you need that extra bump in the mineral while carrying a baby, drinking N-2 Water can help you meet that recommended daily allowance of 350-360 mg daily. Not to mention, the functional beverage makes drinking water fun—and hydration is key during all stages of pregnancy.
2. Magnesium May Help Prevent Certain Pregnancy Complications
Having too little magnesium in your diet while you’re pregnant may lead to certain pregnancy complications, including premature delivery and preeclampsia, says Dr. Sirois. Preeclampsia is high blood pressure that exclusively occurs during pregnancy or postpartum. Because magnesium helps to regulate blood pressure, it may help to prevent issues during pregnancy too.
Sprinkling an N-2 Water packet into your cup of water can help you reach your daily magnesium goals without even having to think about it.
3. Magnesium May Ease Some Pregnancy Symptoms
You know better than anyone that carrying a child can place a lot of stress on your body. From experiencing aches and pains throughout the day to having disrupted sleep, it can be hard to feel comfortable during pregnancy. However, your magnesium intake may help with a few of those new symptoms. “Magnesium can help prevent muscle cramps in your legs, which are more common during pregnancy,” Dr. Sirois says.
From a psychological perspective, magnesium may also help to lower your anxiety and support restful sleep, Dr. Sirois explains. A few hours before bed, consider enjoying a glass of N-2 Water to help quell any anxious thoughts that could sabotage a good night’s rest.
4. Magnesium Can Support Breastfeeding
New mothers need plenty of electrolytes to help them feel well and support their new baby as they breastfeed—and magnesium is a powerful electrolyte that can help you stay hydrated as you deliver nutrients to your baby.
“Magnesium also helps with energy production and protein synthesis, which is important when breastfeeding,” Dr. Sirois explains. In other words, magnesium can help produce the proteins and enzymes needed for healthy milk production.
Stay energized while feeding your little one by replenishing with N-2 Water.
5. The Type of Magnesium You Take During Pregnancy—and Beyond—Matters
Not all magnesium supplements are made the same, which is why it’s so important to know where the mineral is sourced from and how much magnesium is in it before buying it. This same logic applies whether or not you’re pregnant: “Magnesium supplements can cause gastrointestinal distress when taken in higher doses,” Dr. Sirois.
What About Sodium?
There's no doubt about it: Most Americans get too much salt in their diet. When it comes to sodium during pregnancy, you can aim for the same amount that's recommended for everyone: 3,000 milligrams a day, per the University of California San Francisco Health (UCSF Health).
While N-2 Water contains sodium—an essential electrolyte for helping your body retain hydration—it has only 500 mg per serving, compared to the 1,000 mg found in many other electrolyte mixes. Aim to consult with your doctor or health care provider to find out if you need to limit your salt intake.
Turn to N-2 Water for Magnesium During Pregnancy and Breastfeeding
Not sure where to start? You may not even need a supplement. (Always check in with your ob-gyn, baby’s pediatrician, or another health care provider to find out what makes the most sense for you.) Instead, consider opting for a functional beverage like N-2 Water, of which the magnesium is sourced from seawater and is highly-bioavailable (meaning it's easy for your body to use). Because each packet contains 130 mg of the mineral, you never have to worry about overdoing it. Mix an N-2 packet into your water bottle to enjoy a gradual intake of magnesium slower more gradual intake of magnesium throughout the day instead of taking a pill that can contain up to 350 milligrams per dose.
Ready to incorporate N-2 Water into your routine, during pregnancy and all of the life stages that follow?
References
Nutrients. “Evidence-Based Recommendations for an Optimal Prenatal Supplement for Women in the U.S., Part Two: Minerals.” J. Adams, et al. (2021) Volume 6. doi: 10.3390/nu13061849. https://pmc.ncbi.nlm.nih.gov/articles/PMC8229801/
National Institutes of Health (NIH) Office of Dietary Supplements. “Magnesium Fact Sheet for Consumers.” https://ods.od.nih.gov/factsheets/Magnesium-Consumer/
Biological Trace Element Research. “The Role of Magnesium in Pregnancy and in Fetal Programming of Adult Diseases.” D. Fanni, et al. (2020). Volume 10. doi: 10.1007/s12011-020-02513-0. https://pmc.ncbi.nlm.nih.gov/articles/PMC8360883/
PLOS Digital Health. “Every sip counts: Understanding hydration behaviors and user-acceptability of digital tools to promote adequate intake during early and late pregnancy.” A. Pauley, et al. (2024). Volume 5. doi: 10.1371/journal.pdig.0000499. https://pmc.ncbi.nlm.nih.gov/articles/PMC11075850/
Pregnancy Hypertension: An International Journal of Women's Cardiovascular Health. “Magnesium in pregnancy blood pressure and pre-eclampsia – A review.” R. Rylander. (2014). Volume 4. doi: 10.1016/j.preghy.2014.01.002. https://www.sciencedirect.com/science/article/abs/pii/S2210778914000038
Preeclampsia Foundation. “WHAT IS PREECLAMPSIA.” https://preeclampsia.org/what-is-preeclampsia
University of California San Francisco Health. "Eating Right Before and During Pregnancy." https://www.ucsfhealth.org/education/eating-right-before-and-during-pregnancy