Can I Take Magnesium While Breastfeeding? Tips for Mothers

Last Updated on September 15, 2023 by Dr. Tiffany Egan

Hello, amazing mothers! Welcome to this comprehensive guide that tackles a concern shared by many breastfeeding moms: “Can I take magnesium while breastfeeding?”

We are going to delve into the importance of magnesium, why breastfeeding moms might need it and how to safely incorporate it into your diet. So grab a cup of tea, sit back and let’s dive in!

What is Magnesium and its Importance?

Magnesium is an essential mineral that plays a key role in more than 300 enzyme reactions within our bodies, including muscle and nerve function, protein synthesis, blood glucose control, and blood pressure regulation.

It is essential for bone health and plays a crucial role in energy production. The human body cannot produce this mineral, which is why it’s essential to include magnesium-rich foods in our diet or consider dietary supplements.

During pregnancy and lactation, the need for magnesium increases due to the demands of the growing baby and milk production. Also, taking magnesium for sciatica during or after pregnancy has been shown to reduce discomfort.

In fact, it’s reported that a breastfeeding mom’s requirement for magnesium is 20% higher than when she’s not lactating.

The Need for Magnesium in Breastfeeding Mothers

A breastfeeding mother needs to ensure their magnesium intake is sufficient for several reasons. First and foremost, magnesium aids in the production of breast milk. A magnesium deficiency can lead to decreased milk supply, contributing to breastfeeding challenges.

Moreover, getting enough magnesium helps to combat fatigue, a common complaint among new mothers. It aids in managing stress levels, sleep regulation, muscle relaxation, and mood stabilization, all of which are crucial during the postpartum period.

Can I Take Magnesium While Breastfeeding? The Facts

To answer the burning question, “Can I take magnesium while breastfeeding?” – yes, you can. However, it’s essential to do so under the guidance of a healthcare professional.

“How much magnesium can you take?”

Well, the recommended dietary allowance (RDA) for magnesium varies based on the mother’s age, dietary habits, and overall health. 

The RDA for magnesium supplementation is between 200-400mg per day, depending on the individual.

The daily requirements for the amount of magnesium for pregnant women and breastfeeding mothers is slightly higher than that of non-pregnant/non-lactating women.

The Potential Benefits of Magnesium Supplements During Breastfeeding

Magnesium supplements, when taken appropriately, can offer numerous potential benefits during breastfeeding.

They can help maintain a healthy milk supply, keep energy levels steady, and even help with postpartum depression and anxiety by stabilizing mood.

They can also aid in better sleep quality, a precious commodity for breastfeeding mothers. Magnesium muscle relaxation properties can help alleviate leg cramps, a common nuisance during breastfeeding.

Lastly, it supports the nervous system and immune system, helping both mom and baby to stay healthy.

Potential Risks of Magnesium Supplements During Breastfeeding

Despite the numerous benefits, it’s essential to be aware of the potential risks and side effects associated with magnesium supplements during breastfeeding.

Overdosing on magnesium can lead to diarrhea, nausea, abdominal cramping, and even kidney problems in severe cases.

Moreover, excessively high levels of magnesium in breast milk may pose risks to breastfed infants, including irregular heartbeat, low blood pressure, and slowed breathing.

Therefore, it’s crucial to adhere to the recommended dosage and consult with your healthcare provider before starting any supplement regimen.

How to Safely Take Magnesium While Breastfeeding

To safely take magnesium while breastfeeding, start by incorporating magnesium-rich foods into your diet. Foods like spinach, pumpkin seeds, green leafy vegetables, yogurt, almonds, and black beans are excellent sources of this mineral.

If you opt for supplements, always start with the lowest possible dose and gradually increase if needed, under your healthcare provider’s guidance. Avoid taking more than the recommended dosage and ensure to drink plenty of water to help your body absorb the magnesium effectively.

Does magnesium effect milk supply?

Magnesium is not known to affect milk supply. However, it can help reduce stress and anxiety which can have a positive effect on milk production. Increased stress levels in lactating women might lead to reduced milk supply and magnesium may assist in reducing those levels.

It is important to take the recommended dosage and consult with your healthcare provider before starting any supplement regimen.

Different types of magnesium: 

There are many different types of magnesium. They include magnesium citrate, magnesium gluconate, magnesium glycinate, magnesium sulphate and magnesium chloride.

Speak with your healthcare provider to determine which is best for you. 

• Magnesium Citrate is a form of magnesium that has been combined with citric acid. It is well-absorbed and helps to relax the muscles, improve digestion, and promote relaxation. Studies have shown oral intake of magnesium citrate may be taken when breastfeeding and no special precautions are required.
• Magnesium Gluconate is a form of magnesium that has been combined with gluconic acid. It supports bone health, energy production, sleep quality, and nerve function.
• Magnesium Glycinate is a form of magnesium that has been combined with glycine, an amino acid. It helps to reduce stress levels and promote better cognitive function. 
• Magnesium Sulphate (commonly known as Epsom Salts) contains natural sulfur and is often used in baths to soothe muscles and relax the body. 
• Magnesium Chloride is a form of magnesium (“magnesium flakes”) that has been combined with chloride. It helps to regulate the nervous system and improve cognitive functioning.

Here’s a direct comparison between Magnesium Flakes Vs Epsom Salt and how to choose the best one for YOU!

It’s important to do your research and choose the supplement that best meets your needs. Make sure to talk to your doctor before taking any magnesium supplements so they can advise you on which type would be best for you. That way, you’ll get the most benefit from your supplement.

Which magnesium is best for breastfeeding? 

In general, chelated magnesium is the best choice for breastfeeding mothers. It has a higher absorption rate and may be better tolerated by those with sensitive stomachs.

However, it’s important to speak with your healthcare provider before taking any supplements to ensure they are right for you. 

What does magnesium do for postpartum?

Magnesium can help with postpartum recovery in several ways. It helps reduce stress levels, regulate hormones, improve sleep quality and muscle relaxation, and even improve postpartum depression symptoms.

Additionally, it may help strengthen bones and reduce the risk of osteoporosis. It can also help with sciatica after pregnancy! Talk to your healthcare provider about whether supplementing with magnesium is right for you. 

How much magnesium should I take postpartum? 

The amount of magnesium you should take postpartum will depend on your individual needs, including any existing health conditions. It’s important to speak with your healthcare provider to determine the optimal dosage for you.

Keep in mind that magnesium can interact with some medications, so it’s important to get professional advice before taking any supplements. 

Other Important Supplements for Breastfeeding Mothers

While we’re on the topic of supplements, it’s worth noting that magnesium isn’t the only essential nutrient for breastfeeding mothers.

Vitamins like Vitamin C, Vitamin B6, Vitamin B12, Vitamin D, and Vitamin A, along with minerals like iron, iodine, and selenium, are also crucial for a breastfeeding mom’s health and the development of the baby. 

It would be a good idea to find prenatal vitamins that contain all of these essential nutrients. Always consult your healthcare provider before starting any new supplement regimen.

When to Consult a Doctor About Your Supplement Use

If you’re considering starting magnesium or any other supplement while breastfeeding, it’s always best to consult a doctor first. Should you notice any adverse reactions in yourself or your baby, or if your milk supply decreases, consult your healthcare provider immediately.

Conclusion

In conclusion, taking magnesium while breastfeeding can be beneficial, provided it’s done responsibly and under professional guidance. Remember, each individual is unique, and what works well for one might not work for another. As a new mom, always prioritize a balanced diet, adequate hydration, rest, and self-care.

Breastfeeding is a beautiful journey, one that is both challenging and rewarding. As you navigate through this journey, remember to take care of your own health too. After all, a healthy and happy mom makes a healthy and happy baby!